Tafole ea Lijo No. 9 bakeng sa lefu la tsoekere

Lijo "Tafole ea No. 9 ke e 'ngoe ea likhetho tsa lijo tse nang le phepo e nepahetseng bakeng sa lefu la tsoekere. Lijo tsa hae li thusa ho fokotsa metabolism ea carbohydrate, li thibela mafu a metabolism mme li thusa ho theola boima ba 'mele. Ka nako e ts'oanang, mokuli ea nang le lefu la tsoekere o amohela livithamini le liminerale tsohle tse hlokahalang, mme boemo ba tsoekere bo lula bo le maemong a tloaelehileng.

Tlhaloso le molao-motheo oa lijo

Morero oa Lijo tsa Tafole ea 9 ke ho khoesa mokuli ea nang le lefu la tsoekere ka bonolo le ka mokhoa o sa utloiseng bohloko ka lebaka la lijo tse nang le "glycemic index" e ngata le tse amanang le ho ja lijo tse matla kapele. Ho etsa sena, o tlameha ho latela melao-motheo e hlalositsoeng ka tlase.

Qoba lijo tse halikiloeng, tse letsoai le tse tsubeloang, lijo tse ka makotong, joala le lijo tse nokiloeng ka linoko.
Pheha tsoekere ka linoko tse tsoekere kapa tse tsoekere tsa tlhaho (joalo ka stevia).
Boloka liprotheine tse ngata ka mokhoa o tšoaeang phepo ea motho ea phetseng hantle.
E ja hangata le ka likarolo tse nyane: bonyane makhetlo a 5-6 ka letsatsi lihora tse ling le tse ling tse tharo.
Fokotsa bongata ba mafura le lik'habohaedreite.
E pheha feela lijo tse halikiloeng, tse phehiloeng kapa tse phehiloeng.

Lisebelisoa tsa lijo "Tafole ea No. 9" li hahiloe e le hore mmele oa mokuli o fumana livithamini le liminerale tse hlokahalang letsatsi le letsatsi. Bakeng sa sena, ho na le moro oa letheka la rose, litlama, meroho le litholoana tse ncha. Ho etsa hore sebete se tloaelehe, ho kgothaletswa ho ja chisi e ngata, oatmeal le chisi ea chate. Lijo tsena li na le lipids tse ngata mme li kenella ka mafolofolo ho cheleng mafura. Bakeng sa mokhoa o tloaelehileng oa metabolism ea mafura, ho bohlokoa hore o kenyeletse mefuta e seng mafura ea lihlapi le oli ea meroho (mohloaare kapa soneblomo) lijong.

Tekanyo ea letsatsi le letsatsi ea lijo "Tafoleng ea 9" ke likhalori tsa 2200-2400. Moetso oa lik'hemik'hale o hlophisitsoe e le hore batho ba nang le lefu la tsoekere ba fuoe 80-90 g ea protheine, 70-80 g ea mafura, 300-50 g ea lik'habohaedreite le 12 g ea letsoai letsatsi le letsatsi. Tlhokahalo ke ts'ebeliso ea lilithara tse 1.5-2 tsa metsi ka letsatsi.

Lijo li na le mefuta e 'meli.

"Lethathamo la. 9 A" e laetsoeng mofuta oa 2 lefu la tsoekere ho felisa botenya.
"Lethathamo la. 9 B" - Lijo tsa mofuta ona li bontšoa mofuteng oa 1 oa lefu la tsoekere le boima haholo. E fapana hobane e na le lik'habohaedreite tse eketsehileng (400-450 g). Lisebelisoa li lumelloa ho kenyelletsa litapole le bohobe. Boleng ba lijo ke li-calories tse 2700-3100.

Lihlahisoa tse lumelletsoeng

Lenane la lihlahisoa tse lumelletsoeng ka lijo "Tafole ea No. 9" le leholo haholo. Le ha ho le joalo, li tlameha ho jeoa ho latela tloaelo ea letsatsi le letsatsi ea litaba tsa liprotheine, mafura le lik'habohaedreite. Holimo lenaneng la sopho. Li ka lokisoa ho tloha meroho (sopho ea hop, sopho ea beetroot, okroshka). Lumella nama e mafura a tlase le li-broth tsa tlhapi. Li-broth tsa li-Mushroom li ka kopantsoe le meroho, litapole le lijo-thollo (buckwheat, lehe, nyalothe, oatmeal, harese).

Boholo ba lijo e lokela ho ba meroho le meroho: li-eggplant, likomkomere, mokopu, salate, zucchini, khábeche. Ha o ja lihoete, litapole, li-beet le lierekisi tse tala, o hloka ho ela hloko boholo ba lik'habohaedreite mme o hopole hore ha o pheha index ea glycemic ea lijalo tsena tsa meroho e eketseha haholo.

Lihlahisoa tsa nama, ho khethoa ho lokela ho fuoa khoho, turkey le veal. Ka bongata, lijo "Letlapa la 9" li lumella nama ea khomo, ea konyana, le leleme le phehiloeng le soseji tsa lijo. Mahe a ka jeoa 1-2 ka letsatsi. Maemong ana, li-yolks li lokela ho tsotelloa ka mokhoa o tloaelehileng oa letsatsi le letsatsi. Litlhapi li emeloa ke matlo a noka le a leoatle a mefuta e tlase ea mafura (hake, pike, pollock, bream, tench, cod). Lethathamo la lihlahisoa tse lumelloang li kenyelletsa litlhapi tse ka makotikong ka lero la tsona kapa tamati.

Letsatsi le leng le le leng ho khothalletsoa ho ja meroho le litholoana tse ncha. Ka lefu la tsoekere, liapole, lilamunu, morara, kharenate, li-cherries, li-gooseberries, li-blackberry le li-currants li bohlokoa. Liapole, lipere, liperekisi, li-blueberries le lime li lumelloa ka bongata bo fokolang. Litholoana tse omisitsoeng, ho khethoa ho lokela ho fuoa liapolekose tse sa omisitsoeng, li-prunes, liapole tse omisitsoeng le likhaba.

Lihlahisoa tsa lebese tse nang le mafura a tlase lia hlokahala lijong. Ts'ebeliso ea tranelate e bolila ha e na moeli: ha ho na ho feta 2-3 tsp. ka letsatsi. Ha e le oli le mafura, ho khothalletsoa hore u se ke ua qeta ho feta 40 g ka letsatsi. Hopola hore mafura a fumaneha linate. Ka hona, haeba u kenyelelitse lihlaha, lialmonde, li-walnuts kapa linate tsa phaene ka har'a menu, joale palo ea oli e qhibilihileng, botoro kapa oli ea meroho e tla tlameha ho fokotseha.

Lihlahisoa tsa confectionery le phofo li na le moeli. Ho molemo ho fana ka khetho ho lihlahisoa tse sa jeoang ho tloha phofo ea sehlopha sa 2. U ke ke ua ja tse fetang 300 g ea thepa e bakiloeng ho tsoa koro, rye le phofo ea makhapetla ka letsatsi. Confectionery e lokela ho ba ea lijo le tsoekere.

Lihlahisoa tse thibetsoeng kapa tse thibetsoeng hanyane ka hanyane

Ha lijo "Letlapa la 9" ho tsoa lijong tsa mokuli ea nang le lefu la tsoekere li lokela ho behelloa ka thoko, ka botlalo kapa ka karolo, lihlahisoa tse latelang:

Li-sweets le pastry: likuku, likuku, jeme, liswisi, ice cream.
Lihlahisoa tsa "letata" le "goose" ". Litlhapi tse mafura. Lihlahisoa tse kubelletsoeng. Sosebelisoa. Litlhapi tsa tlhapi.
Lihlahisoa tse monate tsa lebese: chisi ea curd, yogurt. Lebese le phehiloeng le halikiloeng, lebese le halikiloeng le tranelate. Lebese la phofo.
Lithollo (raese, semolina) le bijoux.
Mefuta e meng ea litholoana: libanana, lifeiga, morara le morara o omisitsoeng.
Meroho e khaotsoeng le e letsoai, lijo tse nokiloeng ka linoko tse ngata.
Tai, lino tse rekiloeng, li-cocktails, kofi.

Sehlopha sa lihlahisoa tse lumelloang ka tloaelo "Tafoleng ea 9" se kenyeletsa tse amohelehang feela bakeng sa lefu la tsoekere la mofuta oa 1 tekesi: lehapu, melon, mehla, litapole, nama ea khomo ea khomo, lino tse nooang le linoko (horseradish, mosetareta, pepere). Li lokela ho nooa ka bongata bo bongata mme feela kamora ho buisana le ngaka ea hau.

Menyu ea beke

Ho utloisisa ho ja ka nepo ho latela lijo "Letlapa la 9", ho lekane ho itloaetsa lijo tsa sampole bakeng sa beke.

Mantaha Lijoa tsa hoseng: chisi e nang le mafura a tlase kapa li-porridge tsa buckwheat le tee e sa koaeloang. Lijoa tsa bobeli tsa hoseng: moro oa rosa o hlaha le bohobe. Lijo tsa motšeare: borsch le tranelate e bolila, nama e halikiloeng, meroho e halikiloeng le litlama, jelly e litholoana e nang le monate. Sekhahla: litholoana tse ncha. Lijo tsa mantsiboea: tlhapi e phehiloeng, casserole ea meroho le tee e tsoekere.

Labobeli. Lijoa tsa hoseng: mahe a halikiloeng ka meroho, siling ea chisi, bohobe ba koro, kofi ntle le tsoekere. Lijoa tsa bobeli tsa hoseng: salate ea meroho, moroho oa lekala. Lijo tsa motšehare: sopho ea buckwheat, sifuba sa khoho se phehiloeng, vinaigrette, compote. Ho ja lijo tse bobebe: li-cookie tse tsoang ho phofo ea makhapetla le likharenate. Lijo tsa mantsiboea: kuku e sehiloeng, kuku ea pearl, meroho, tee e tsoekere.

Laboraro Lijoa tsa hoseng: phofo ea nyalothe, coleslaw, tee. Lijoa tsa hoseng: salate ea litholoana. Lijo tsa motšeare: "Lehlabula" sopho ea meroho, sechu sa meroho, litapole zrazy le lero la tamati. Sekhahla: li-cookies tsa oatmeal le compote. Lijo tsa mantsiboea: Casser casserole ea cottage kapa porridge ea buckwheat e nang le lebese, tee.

Labone Lijoa tsa hoseng: mahe a halikiloeng (mahe a mabeli), meroho, eiee le botoro, tee e nang le lebese. Lijoa tsa bobeli tsa hoseng: salate le chisi (e sa foleng le mafura a fokolang). Lijo tsa motšeare: sopho ea hop e nang le tranelate e bolila, khoho e halikiloeng ka har'a sesepa sa lebese, litapole tse 1 tse phehiloeng, salate ea meroho le lero le sa tsoa hlatsoa. Sekhahla: jelly ea litholoana. Lijo tsa mantsiboea: tlhapi e fuoeng, linaoa tse tala ka har'a meroho ea tamati, moro oa rosehip.

Labohlano. Lijoa tsa hoseng: phofo ea oatmeal, selae sa bohobe ba matlama, meroho, botoro kapa chisi, seno sa kofi. Lijoa tsa hoseng: salate ea litholoana. Lijo tsa motšeare: sopho ea beetroot, tlhapi e apehoang, salate ea meroho le lero la tamati. Snack: Litholoana kapa lero le sa tsoa pepesoa. Lijo tsa mantsiboea: kuku e phehiloeng, zucchini e phehiloeng ka tamati, bohobe le tee e sa jeloang.

Moqebelo Lijoa tsa hoseng: mahe a halikiloeng ka meroho, chisi kapa botoro, selae sa bohobe ba rye le kofi ka lebese. Lijoa tsa bobeli tsa hoseng: liapole tse halikiloeng tse tsoekere. Lijo tsa motšeare: moro oa nama o nang le li-meatball, porridge ea poone, meroho e ncha le jelly. Snack: Bohobe le moro oa hlaha e hlaha. Lijo tsa mantsiboea: phofo ea lebese ho tsoa mokopu le nyalothe, khoho e halikiloeng le lero.

Sontaha Lijoa tsa hoseng: li-dumplings tse nang le chisi ea cottage, fragole le kofi e bolailoeng. Lijo tsa motšeare: litholoana. Lijo tsa motšeare: asene ea nama ea khomo e halikiloeng, sechu sa meroho le lero la tamati. Sekhahla: Casserole ea cottage chisi. Lijo tsa mantsiboea: tlhapi ka sopho, li-pancake tsa meroho (mokopu kapa zucchini), bohobe le tee.

Pele o robala, lijo tse ling li lumelloa. E ka ba kefir, yogurt e sa tsoakoang kapa lebese.

Litsebi li lumela hore phepo e bitsoang "Tafole ea No. 9" e sebetsa ebile e bolokehile bakeng sa lefu la tsoekere la mofuta ofe kapa ofe. Ka nako e ts'oanang, lihlahisoa tse hlokahalang le tse ntle li kenyelelitsoe lijong, tse u lumellang ho nolofatsa maemo a tsoekere ea mali, ho ntlafatsa manyeme, ho eketsa matla le bophelo ka kakaretso. Leha ho le joalo, pele o fetohela ho lijo tse joalo, ho hlokahala hore o buisane le ngaka ea hau. Mohlomong o tla eketsa lijo a be a hlahise lijo tse hlokoang ke 'mele oa hau.

Lijo tse bonolo tsa lefu la tsoekere la mofuta oa 2 (tafoleng ea 9)

Boleng ba phepo e nepahetseng phepong ea botenya le lefu la tsoekere bo fokotsehile, haholo boteng ba boima bo feteletseng, mme e ka ba 1600 kcal ho banna le 1200 kcal ho basali. Ka boima ba 'mele bo tloaelehileng, litaba tsa likhalori tsa menu ea letsatsi le letsatsi lia eketseha' me li ka fihla ho 2600 kcal.

Ho khothaletsoa lihlahisoa tsa mouoane, pheha, pheha le ho baka, ho fokotsa ho belisoa.

Khethoa e fuoa litlhapi tse mafura a tlase le nama e halikiloeng, lihlahisoa tsa lebese tse mafura a tlase, litholoana le lijo-thollo tse nang le mafura a mangata (fiber ea lijo). Phepo e hlophisitsoe makhetlo a 4-6 ka letsatsi, liprotheine, li aba liproteine ka mokhoa o tšoanang, mafura le lik'habohaedreite ka likarolo.

Lits'oaetso tsa lijo tse fetang lihora tse 3 li patiloe.

Tekanyo e nepahetseng ea lintho tsa mantlha lijong tsa letsatsi le letsatsi e ka tsela e latelang: protheine e baka 16%, mafura - 24%, lik'habohaedreite tse rarahaneng - 60%. Palo ea metsi a nooang ho fihlela lilithara tse peli, liminerale tsa meriana le tsa bongaka e sa ntseng e le metsi li lokela ho tšeloa ka tlhahiso ea setsebi se u hlokometseng, tekanyo ea letsoai la tafole (sodium chloride) e fihla ho ligrama tse 15.

Tsoekere e ntlafalitsoeng, lino tse nang le lino tse tahang, lino tse bonolo le lijo tsohle tse nang le lik'habohaedreite tse bonolo ha li amohelehe ho batho ba nang le lefu la tsoekere. Ho utloisisa haholoanyane hore na menyetla ea lefu la tsoekere la 2 e na le lihlahisoa life, re hlophisitse tafole e latelang:

Tafoleng ea Lijo 9 - se ka khonahalang, se seng (tafoleng ea sehlahisoa)

Lihlahisoa le mefuta ea lijana	Lihlahisoa tse lumelletsoeng	Lihlahisoa tse thibetsoeng
Nama, likhoho le litlhapi	E loketseng nama eohle e nang le mafura le litlhapi. Ntho ea bohlokoa ka ho fetisisa: mmutla, nama ea turkey, khoho, veal, konyana, cod, pike, pike perch, hake, pollock, ho bohlokoa ho kenyelletsa lijo tsa leoatleng lijong. Lijana tsohle li entsoe ka mouoane, li phehiloe, li phehiloe	Offal, bird broiler, letlalo le tsoang ho litopo tsa linonyana, nama e mafura (lore, nama ea kolobe, konyana, nama ea mafura, letata), salmon le mackerel li lokela ho kenngoa lenaneng ka bongata bo fokolang mme eseng ho feta nako e le 'ngoe ka beke. Ts'ebeliso ea litlolo tse tsubelletsoeng, tse letsoai, tse khotsoang, tse halikiloeng, tse entsoeng ka makoteng ha e amohelehe
Mahe	Li-whites whites li ka jeoa letsatsi le leng le le leng (eseng tse fetang 2 likhomphutha / ka letsatsi), li lokisa li-omeletiki tsa protheine, eketsa li-yolks lijana ha ho nako e fetang 1 ka beke	Mahe a halikiloeng
Lihlahisoa tsa lebese	Lebese le linoko tsa tlhaho tsa lebese le bolila la tlhaho (tse seng mafura)	Yoghur e monate, curd, chisi, tranelate, tranelate e bolila ea mafura, chisi ea maiketsetso ea malapeng, chisi e nang le mafura a fetang 30%
Meroho	Litholoana tse nang le khalori e tlase tse nang le lik'habohaedreite tse ngata li na le thuso: tamati, pepere ea tšepe, li-eggplant, mokopu, squash, zucchini, likomkomere, meroho efe kapa efe ea makhasi, li-radishing, radaca, li-mushroom (moru le ntlo, mohlala, li-mushroom tsa oyster, li-mushroom, li-rollings) li ekeletsoa sopho le ho chesa lijana	Litapole, lihoete le li-beet li lumelloa ho kenngoa lenaneng makhetlo a 1-2 ka beke ka tekanyo e fokolang, ka thibelo ea starch, legumes
Lijarete	Li-oats, li-buckwheat, nyalothe, harese le perela le harese	Semolina, raese e tšoeu, bijoux eohle, grits tsa poone
Litholoana le monokotsoai	Litholoana tsohle tse nang le peel, li na le fiber e ngata ea lijo, ka likarolo tse nyane (litholoana tse 1 bohareng kapa li-monokotsoai tse 'maloa), ntle le tse thibetsoeng, li bohlokoa haholo: li-currants tse khubelu, li-cranberry, lihlaha tsa phaene, likharenate, li-cherries (ka lebaka la ho se be le allergy ho litholoana tsena)	Li-jusi life kapa life tse ncha, morara le morara o omisitsoeng, libanana, lifeiga, matsatsi ke lihlahisoa tse nang le lik'habohaedreite tse bonolo. Tlas'a thibelo eohle litholoana tse omisitsoeng, ntle le liapole le liapole (li-prunes ka hloko).
Lino	Tee, kofi, infusions le li-decoctions tsa litlama le litholoana tse omisitsoeng, seno se noang motso oa chicory (tsohle ntle le tsoekere)	Tai, matla, lekoala, metsi a phatsimang, lero le lecha le pepesitsoeng, jelly, kvass
Litekete	Ho khothalletsoa ho ja lino tse tsoekere tse tšoailoeng "bakeng sa batho ba nang le lefu la tsoekere", ka har'a risepe eo ho sebelisitsoeng sebaka sa bona ho e-na le tsoekere	Tsoekere, confectionery, liswiti, chokolete, cocoa, mahe a linotsi, jeme, jeme, secured, lebese le tlotsitsoeng, ice cream, likuku, likuku, libisikiti tsa botoro, lipie
Bohobe	Li-chop tse halikiloeng, lijo-thollo tse halikiloeng, tse tlatselletsang ka mekhabiso le fiber, li-rye bohobe ba letsatsi le letsatsi	Bohobe bo sa tsoakoang, bo tsoang ho phofo ea koro ea sehlopha se phahameng ka ho fetisisa le sa pele, li-buns life kapa life, li-pancake, li-pancake
Lijana tse futhumetseng	Li-supu ha lia lokisoa ka moroho oa nama le tlhapi, ho pheha ka meroho e fokolang le meroho ea li-mushroom hoa lumelloa, nama e eketsoa ka thoko ho sopho (ka nako eo e phehiloeng pele, mohlala, sliced fillet), sopho ea meroho le borscht, okroshka, li-pickles li na le thuso.	Li-broth tse matla le tse mafura le nama
Lijana tsa Meroho	Kefir, libisikiti, bohobe, confectionery bakeng sa lefu la tsoekere (e rekisoang makaleng a ikhethileng a mabenkele a maholo le mabenkeleng a korosari)	Lijo tse potlakileng, linate, li-chips, li-crackers (li natsoe ka letsoai)
Li-sauces le li-seasonings	Tsoekere ea maiketsetso ea tamati, sesepa sa lebese metsing	Mayonnaise, ketchup, sose e ngoe le e 'ngoe e lokisitsoeng e entsoeng ka lebenkeleng (lebenkeleng le rekiloeng) ka har'a risepe eo ho eona ho nang le tsoekere le starch
Mafura	Botoro e se nang mafura (e lekanyelitsoeng), oli ea meroho (2-3 tbsp.spoons / ka letsatsi), e sa hlalosoang, ea motsoako oa pele e sebelisoa ho roala li-salads mme e le selelekela lijong tsa mantlha, se bohlokoa haholo: mohloaare, poone, peo ea morara, mokopu, soya, walnut, peanut, sesame	Margarine, oli e phehang, mafura a mofuta oa phoofolo (nama ea khomo, mutton), ghee, mafura

Lijo tse lumelletsoeng le lijo li khothalletsoa hore li jeoe ka likarolo tse ling e le hore li se ke tsa fetisa palo ea likarolo tsa bohobe tse fihlang ka nako (XE). XE e le 'ngoe (tekanyo ea lipalo tsa lik'habohaedreite lijong) ke ligrama tse 12,5 tsa lik'habohaedreite kapa ligrama tse 25 tsa bohobe.

Lijo tse le 'ngoe ha lia lokela ho feta 6 XE,' me palo ea letsatsi le letsatsi bakeng sa bakuli ba boima bo tloaelehileng ke 20-22 XE.

Mofuteng oa 2 oa lefu la tsoekere, lijo tse matlafatsang le tse fetohang ha li amohelehe, hobane mathata ana a lebisa ho ho tlolleng ho matla ha tsoekere ea mali mme a ka baka hyper- kapa hypoglycemia.

Sekhahla sa ho ja lijo tse le 'ngoe tsa batho ba nang le lefu la tsoekere (tafoleng ea 2):

Sejana	Bophahamo ba karolo e le 'ngoe kapa ea letsatsi le letsatsi ka g kapa ml
Sopho	180-190 ml
Lijana tsa lehlakoreng	110-140 gr
Nama / Mofuta oa likhoho / tlhapi	100 gr
Compote	50 di ml
Casserole	80-90 gr
Meroho e jeoang	70-100 gr
Salate, appetizer ea meroho	100 gr
Monokotšoai	Ha ho na ho feta 150 g / ka letsatsi
Litholoana	Ha ho na ho feta 150 g / ka letsatsi
Yoghur ea tlhaho, kefir, mafura a belisitsoeng a belisitsoeng ka lebese, yogurt, acidopholine, Narin	150 ml
Chisi ea chisi	100 gr
Cheese	Ho fihla ho 20 gr
Bohobe	20 gr ha e sa fetise makhetlo a 3 ka letsatsi (lijo tsa hoseng, lijo tsa motšeare, lijo tsa mantsiboea)

Lijo tsa hoseng lijong tsa 9 tsa lefu la tsoekere la mofuta oa 2

Mohlala oa menu o entsoe ka mokhoa oa tafole bakeng sa ho lemoha habonolo, haeba o lakatsa, e ka hatisoa mme e lula e le haufi.

Ho ja	Lenane la lijana, boholo ba karolo, mokhoa oa ho itokisetsa
Lijoa tsa hoseng	Oatmeal ka metsing (200 gr), chisi e nang le mafura a tlase (20 gr), senkgwe sa bohobe ba lijo-thollo tse halikiloeng tse nang le kutu e omisitsoeng (20 gr), tee e tala (100 gr)
Lijoa tsa hoseng tsa bobeli	Litholoana tse 1 tse boholo bo itekanetseng: apole, Orange, pere, kiwi, perekisi, apricot, ½ morara
Lunch	Succhini ea sopho e entsoeng ka Zucchini, (200 di ml), khaliflower e entsoeng ka lebese (120 g), turke e halikiloeng / fillet ea khoho (100 g), kompole e omisitsoeng ea litholoana (50 ml)
Tee e phahameng	Pumpkin-nyalothe e nang le lebese (200 gr)
Lijo tsa mantsiboea	Salate ea tamati, likomkomere, pepere, celery le parsley, tse natefisitsoeng ka oli ea mohloaare (100 g), mackerel e nang le lieie (100 g), seno sa phofo ea chicory (50 ml)
Lijo tsa mantsiboea (hora e le 'ngoe le halofo pele a robala)	Kopi e 2/3 ea seno se nooang sa lebese se ratehang (se nang le mafura a seng ka tlase ho 2,5%)

Lijo bakeng sa beke ea pele ea phepo e nepahetseng, joalo ka molao, ke setsebi sa phepo se nang le phepo.Nakong e tlang, mokuli o ikemisetsa ho hlophisa menu ka matsatsi a 'maloa esale pele, a leka ho e khelosa ka hohle kamoo ho ka khonehang ka lihlahisoa tse tsoang lenaneng le lumelletsoeng. Ha ho khothalletsoe ho hlokomoloha keletso ea ngaka e eang mabapi le boholo ba lintho tse itseng tse tsoang lijong.

Kaha phepo ea lefu la tsoekere la mofuta oa 2 bakeng sa batho ba tloaelehileng (tafoleng ea 9) e phela nako e telele, o lokela ho tloaela mekhoa e mecha ea ho ja le ho tlohela mathata a ho ja.

Ha ua lokela ho lapa ka ts'oaetso ena, ka hona o lokela ho lula o na le botlolo ea li-kefir tse mafura a tlase, apole, pere, perekisi le / kapa li-cookies tsa biscuit le uena (hole le hae).