Ho ne ho e-na le tsamaiso ea lijo tse arohaneng hantle Roma ea boholo-holo. Ka nako eo, e mong oa lingaka tse hlaheletseng tsa Celsus o ile a etsa lipatlisiso ka phello ea lijo 'meleng oa motho oo ho oona ho ileng ha etsoa qeto ea hore ho na le lihlahisoa tsa lihlahisoa tse nang le phello e mpe haholo' meleng oa motho. Ho fihlela joale, batho ba bangata ba utloile ka mokhoa ona oa phepo o nepahetseng, empa ke ba 'maloa ba ka arabang ka hore na ke eng. Lijo hangata li arotsoe likarolo tse tharo: mafura, liprotheine le lik'habohaedreite.
Molao o ka sehloohong oa phepo e nepahetseng e fapaneng ke tšebeliso ea lijo tse ikemetseng tsa protheine le lik'habohaedreite tse fapaneng.
Khase ea lik'habohaedreite e na le lijo tse nang le lik'habohaedreite tse ngata haholo. Tsena li kenyelletsa lijo-thollo, lihlahisoa tsa phofo, lipompong, lijo-thollo, litapole. Lijo tse nang le lik'habohaedreiti li boetse li bitsoa matla a phepo e nepahetseng, kahoo lihlahisoa tsena li tlameha ho ba teng lijong tsa batho. Lijo tsena li bonolo ho silafatsoa ke 'mele.
Ho protheine ea basketball u ka kenyelletsa litlhapi, nama, linate, mahe. Ha e le hantle, liprotheine lijong tsa batho li lokela ho ba teng, empa ho tloha ha li sebelisoa ka ho fapana li silafatsoa ka ho feletseng ke 'mele, joale u ka li ja ka bongata.
Ho finyella tekanyo e phahameng ea lijo tse fapaneng hantle, ho na le melao e khethehileng:
- ha e lumelloe ho kopanya carbonic le lihlahisoa tse nang le mafura a lijo: litapole, bohobe, lierekisi, matsatsi, libanana, linaoa le lihlahisoa tse ling tsa carbon tse nang le lamunu, phaenapole, tamati, lemon, litholoana tsa morara le lihlahisoa tse ling tsa acidic;
- U se ke ua nka lijo tsa protheine le li-carbohydrate hammoho: tlhapi, nama, linate, chisi, mahe le lijo tse ling tsa protheine ka bohobe, lijo-thollo, litapole, bohobe, litholoana le lijo tse ling tsa lik'habohaedreite;
- Ha ho khothalletsoe ho nka liprotheine tse peli tse fapaneng ka nako e le 'ngoe: nama le mahe, nama le linate, chisi le mahe, chisi le linate;
- U se ke ua nka liprotheine le mafura ka nako e le 'ngoe. Ho kotsi haholo ho ja botoro, tranelate le oli ea meroho ka linate, mahe, nama, chisi le liprotheine tse ling;
- U se ke ua nka liprotheine ka litholoana tse bolila: linate, nama, chisi le mahe a nang le lamunu, litholoana tsa morara, lemon le litholoana tse ling tse bolila;
- Ha e kgothaletswe ho sebedisa tsoekere e nang le starch: tsoekere, sirapo, jeme, jelly, litholoana tsa botoro, mahe a linotši, molasses ka bohobe;
- U ka sebelisa mofuta o le mong feela oa starch ka nako e le 'ngoe;
- Mahapu le mahepu a ka sebelisoa feela ka karohano;
- Ho khothalletsoa ho sebelisa lebese ka thōko.
Mohlala oa lijo tsa letsatsi le letsatsi le lijo tse fapaneng tse fapaneng:
Kamore ea lijo tsa hoseng: poro ea phofo, pheha ka lebese kapa metsi, senoelo se le seng sa tee e ntšo ntle le tsoekere le 2 kiwi;
Mantsiboea: salate e tala e nang le teaspoon e le nngwe ea oli ea limela le apole e le 'ngoe;
Lijo tsa motšehare: koro ea broccoli, leoto la khōho le likarolo tse seng kae tsa chisi;
Snack: pere kapa apulo;
Lijo tsa motšehare: omelet, pheha ho mahe a mabeli le sopho e 'ngoe ea meroho.
Ka mor'a ho ja lijo tse fapaneng hantle, hang-hang u ikutloa u e-na le matla le matla, u tla ntlafatsa tsamaiso ea lijo 'me u matlafatse bophelo ba hau ka kakaretso.