Lijo tse phetseng hantle tsa matsatsi a 7
Ho rera lijo tsa letsatsi le leng le le leng ha ho thata hafeela lijo le bohobe bo le bong li na le liprotheine, fiber, lik'habohaedreite tse rarahaneng le mafura a seng makae.
Mona ke seo u lokelang ho se tseba ka lijo tse ling le tse ling.
- Ho ja lijo tsa hoseng ho tla u thusa ho qala letsatsi la hao ka matla a mangata. U se ke ua senya lijo tsa hoseng tsa hau ka lijo tse nang le mafura a mangata le tse phahameng. Khetha protheine le fiber bakeng sa lijo tsa hau tsa hoseng, 'me ke nako e ntle ea ho ja litholoana tse ncha.
- Bohobe bo bohareng ba hoseng ke ho ikhethela ka ho feletseng. Haeba u ja lijo tsa hoseng tse khōloanyane, u ka 'na ua ikutloa u lapile ho fihlela lijo tsa motšehare. Leha ho le joalo, haeba u ikutloa u lapile le lijo tsa motšehare e ntse e le lihora tse peli kapa tse tharo hōle, bohobe bo bobebe ba hoseng ba hoseng bo tla u pata ntle le ho eketsa lik'hilojule tse ngata.
- Hangata lijo tsa motšehare ke lijo tseo u li jang mosebetsing kapa sekolong, ka hona, ke nako e ntle ea ho paka sandwich kapa masalla ao u ka a futhumatsang le ho futhumatsa. Kapa haeba u reka lijo tsa motšehare, khetha sopho e hlakileng hantle kapa salate e ntle ea veggie.
- Bohobe bo bohareng ba mantsiboea bo boetse boa khetha. E lule fatše ka lik'hilojule 'me u je ka ho lekaneng hore u se ke ua ikutloa u lapetse haholo hobane lijo tsa motšehare li lihora tse seng kae feela.
- Lijo tsa lijo tsa mantsiboea ke nako eo ho leng bonolo ho e ja haholoanyane, haholo-holo haeba u sa ja haholo motšehare, kahoo sheba boholo ba karolo ea hau. Hlalosa sekhaba sa hao ka likarolo tse 'nè. Karolo ea kotara ke ea nama ea hau kapa ea protheine, kotara e le 'ngoe bakeng sa starch,' me likarolo tse peli tsa ho qetela ke tsa meroho e tala le e mebala-bala kapa setala se tala.
- Bohobe bo monate bo nang le lik'habohaedreite bo nang le lik'habohaedreite bosiu bo ka 'na ba u thusa ho robala empa u qobe lijo tse boima, tse monate kapa lijo tse phahameng ka tsoekere e hloekisitsoeng.
Beke ea Merero ea Bophelo bo Botle
Ho ithuta mehlala e seng mekae ho ka 'na ha etsa hore ho be bonolo hore ho be le lintho tse ngata tsa moralo oa lijo, kahoo, ho na le libeke tse feletseng. Ha ho hlokahale hore u latele matsatsi ka tatellano; o ka khetha moralo ofe kapa ofe oa lijo, o tlōla o mong kapa o pheta kamoo u ratang kateng.
Morero oa lijo oa bekeng ona o etselitsoe motho ea hlokang lik'hilojule tse 2 100 ho ea ho 2 200 ka letsatsi mme ha a na lithibelo tsa lijo. Pakane ea hau ea letsatsi le letsatsi e ka fapana. Ithute hore na o tlase hokae, 'me u ka etsa hore tweaks e reretsoe ho lumellana le litlhoko tsa hau.
Letsatsi le leng le le leng ho kenyelletsa lijo tse tharo le tse tharo tse hlahisang lijo 'me li na le likarolo tse ntle tsa lik'habohaedreite, mafura le liprotheine. U tla boela u fumane lisebelisoa tse ngata tsa litholoana, litholoana, meroho le limela.
Morero o mong le o mong o kenyelletsa lijo tse tharo le tse tharo tse hlahisang lijo ho boloka u ikutloa u khotsofetse letsatsi lohle. Matsatsi a mang a bile a kenyelletsa khalase ea biri kapa veine. Ikutloe u lokolohile ho eketsa metsi a mangata, kofi kapa herbal ho letsatsi leha e le lefe, empa u hopole hore ho eketsa tranelate kapa tsoekere ho boetse ho eketsa lik'hilojule.
Ho loketse ho fetola lintho tse joalo tsa menu, empa u boloke mekhoa ea ho pheha ka kelellong - ho nkela phepo ea sirloin ka khoho e halikiloeng hantle, empa ho e nkela sebaka ka steak e entsoeng ka khoho e ke ke ea sebetsa hobane bohobe bo fetola mafura, carb le sodium lintlha-le lik'halori.
Qetellong, o ka fetola khalori ea hau ka ho tlosa lijo tse monate ha u batla ho theola boima ba 'mele kapa ho ja lijo tse monate ha u batla ho theola boima ba' mele.
Letsatsi la Pele
Morero oa kajeno oa lijo o na le lik'hilojule tse 2 250, 'me karolo ea 55 lekholong ea lik'hilojule tse tsoang lik'habohaedreite, karolo ea 20 lekholong ea mafura, le karolo ea 25 lekholong ho tloha ho liprotheine.
E boetse e na le lik'hilograma tse 34 tsa fiber.
Lijo tsa hoseng
- Sefate sa morara
- Li- mahe a mabeli (kapa a ometsoeng ka pane e se nang tere)
- Likarolo tse peli tse nang le toast e nang le lijo-thollo ka botoro e le 'ngoe
- Senoelo se seng sa lebese le tlaase
- Senoelo se seng sa kofi e ntšo kapa tee ea litlama
(Macronutrients: lik'hilojule tse ka bang 555 tse nang le ligrama tse 27 tsa protheine, ligrama tse 63 tsa lik'habohaedreite le mafura a 23 a mafura)
Snack
- Banana e le 'ngoe
- Senoelo se seng sa yogurt e nang le likhaba tse peli tsa mahe a linotši
- Glass ea metsi
(Macronutrients: lik'hilojule tse 360, ligrama tse 14 tsa protheine, ligrama tse 78 tsa lik'habohaedreite, mafura a 1 grama )
Mantsiboea
- Lebese la khoho (karolo ea 6-ounce), e phehiloeng kapa e halikiloeng (eseng bohobe kapa bo halikiloeng)
- Salate e khōlō ea serapa le langa le le lej le onion e nang le senoelo se seng sa senoelo, se nang le oli e le 'ngoe ea aspo le asene (kapa seaparo sa salate )
- Glass ea metsi
(Macronutrients: lik'hilojule tse 425, ligrama tse 44 tsa protheine, 37 dikgerama, lik'hilograma tse 9)
Snack
- E mong senoelo sa rantipole lilae
- Three tablespoon hummus
- Karolo e 'ngoe ea halofo ea bohobe ba pita
- Khalase ea metsi kapa tee ea litlama
(Macronutrients: lik'hilojule tse 157, ligrama tse 6 tsa protheine, 25 dikgerama, lik'hilograma tse 5 tsa mafura)
Dinner
- Senoelo se seng se chesa broccoli
- Senoelo se seng sa raese e sootho
- Halibut (karolo e 'ngoe ea ounce)
- Salase e nyenyane ea serapeng e nang le makhasi a sopinake a le mong, tomate le onion e nang le likhaba tse peli tsa tablespoon oli le asene kapa liaparo tsa salate
- Veine e tšoeu ea khalase (e tloaelehileng kapa e sebetsanang le eona )
- Metsi a phatsimang a nang le lemon kapa slice selae
(Lik'hilojule tse 646, ligrama tse 42 tsa protheine, ligrama tse 77 tsa lik'habohaedreite, mafura a 8 dikgerama)
Snack
- Senoelo se le seng sa blueberries
- Li-spoon tse peli tse shapuoa ka tranelate (lintho tsa sebele-li otla kapa u reke ka har'a eona)
- Glass ea metsi
(Hoo e ka bang lik'hilojule tse 100, protheine ea 1 grama, 22 dikgerama, lik'hilograma tse 2 tsa mafura)
Letsatsi la Bobeli
Haeba u ja lijo tsena kaofela, o fumana lik'hilojule tse 2,150, ka karolo ea 51 lekholong ea lik'hilojule tse tsoang lik'habohaedreite, karolo ea 21 lekholong ho tsoa mafura, 'me karolo ea 28 lekholong e tsoa liprotheine. Morero oa lijo o na le li-grama tse 30 tsa mafura.
Lijo tsa hoseng
- Sesebelisoa se seng sa korose sa Senyesemane sa koro le likhaba tse peli tsa peanut
- E 'ngoe ea lamunu
- Khalase e kholo (li-ounces tse 12) lebese le se nang mafura
- Senoelo se seng sa kofi e ntšo kapa tee ea litlama
(Macronutrients: lik'hilojule tse ka bang 521 tse nang le ligrama tse 27 tsa protheine, ligrama tse 69 tsa lik'habohaedreite le mafura a 18 a mafura)
Snack
- Li-cookie tse peli tsa oatmeal tse nang le morara o omisitsoeng
- Glass ea metsi, tee e chesang kapa kofi e ntšo
(Macronutrients: lik'hilojule tse 130, 2 dikgerama tsa protheine, 21 dikgerama lik'habohaedreite, 1 grama fat)
Mantsiboea
- Sandwich ea Turkey (nama e tšeletseng ea mafura a Turkey, sesepa e khōlō ea langa le le lej, lettuce e tala le mosetareta ka likarolo tse peli tsa bohobe bo feletseng ba koro
- Senoelo se seng sa sopho ea meroho e tlaase
- Glass ea metsi
(Macronutrients: lik'hilojule tse 437, ligrama tse 59 tsa protheine, 37 dikgerama, lik'hilograma tse 6 tsa mafura)
Snack
- Senoelo se seng (tse ka bang 30) morara
- Khalase ea metsi kapa tee ea litlama
(Macronutrients: lik'hilojule tse 60, 0,6 dikgerama, ligrama tse 12 tsa lik'habohaedreite, 0 dikgerama mafura)
Dinner
- Li-five ounce steirin steak
- Senoelo se seng sa litapole
- Senoelo se seng se phehile sipinake
- Kopi e le 'ngoe ea linaoa
- Khalase e 'ngoe ea khalase (kamehla, lite kapa e seng joala)
- Metsi a phatsimang a nang le lemon kapa slice selae
(Lik'hilojule tse 671, ligrama tse 44 tsa protheine, ligrama tse 63 tsa lik'habohaedreite, mafura a 18 dikgerama)
Snack
- Likarolo tse peli tsa bohobe ba koro ka likhaba tse peli tsa khase (jang le limela tse fapa-fapaneng)
- Senoelo se seng sa lebese le mafura
- Glass ea metsi
(Lik'hilograma tse 337, 14 dikgerama, ligrama tse 66 tsa lik'habohaedreite, mafura a 3 a mafura)
Letsatsi la boraro
Lijo tsa kajeno li na le lik'hilojule tse 2,260, tse etsang karolo ea 55 lekholong ea lik'halori tse tsoang lik'habohaedreite, karolo ea 20 lekholong ho tloha mafura, le karolo ea 25 lekholong ho tloha ho liprotheine. E boetse e na le li-grama tse 50 tsa fiber.
Lijo tsa hoseng
- E 'ngoe ea li-bran ka hare ea muffin
- E mong ea sebeletsang Turkey lijo tsa hoseng
- E 'ngoe ea lamunu
- Senoelo se seng sa lebese le mafura
- Senoelo se seng sa kofi e ntšo kapa tee ea litlama
(Macronutrients: lik'hilojule tse ka bang 543 tse nang le ligrama tse 26 tsa protheine, ligrama tse 84 tsa lik'habohaedreite le mafura a 15 a mafura)
Snack
- E 'ngoe ea pere e ncha
- Senoelo se seng se khabisitsoe lebese la soya
- Glass ea metsi, tee e chesang kapa kofi e ntšo
(Macronutrients: lik'hilojule tse 171, ligrama tse 6 tsa protheine, 34 dikgerama tsa lik'habohaedreite, 2 grams mafura)
Mantsiboea
- Sopho e tlaase ea sodium ea noo e nang le methapo e tšeletseng ea saline
- E 'ngoe ea liapole
- Metsi
(Macronutrients: lik'hilojule tse 329, ligrama tse 8 tsa protheine, ligrama tse 38 tsa lik'habohaedreite, mafura a 17 a mafura)
Snack
- Apulo e le 'ngoe
- Slice se seng sa Swiss
- Metsi a phatsimang a nang le lemon kapa slice selae
(Macronutrients: lik'hilojule tse 151, 5 dikgerama tsa protheine, 21 dikgerama, lik'hilograma tse 6 tsa mafura)
Dinner
- Li-ounce tse robeli tse sebetsang ka nama ea mafura
- Senoelo se seng se apehile linaoa
- Senoelo se seng se phehile lihoete
- Senoelo se seng se phehile kale
- Khalase e le 'ngoe ea veine
(Lik'hilojule tse 784, ligrama tse 84 tsa protheine, ligrama tse 76 tsa lik'habohaedreite, 3 mafura a mafura)
Snack
- Senoelo se seng sa yogurt e nang le serame
- E mong senoelo se hloekileng tse tala
(Lik'hilojule tse 285, ligrama tse 7 tsa protheine, 52 dikgerama, ligrama tse 7 tsa mafura)
Letsatsi la bone
Qetellong ea kajeno, o tla ja lik'hilojule tse 2,230, ka karolo ea 54 lekholong ea lik'halori tse tsoang lik'habohaedreite, karolo ea 24 lekholong ho tloha mafura, le karolo ea 22 lekholong ho tloha ho liprotheine. U tla boela u fumane hoo e ka bang 27 dikgerama.
Lijo tsa hoseng
- Senoelo se seng se nang le li-flakes tsa koro ka senoelo se seng sa lebese le seng mafura le tsoekere e le 'ngoe ea teaspoon
- Banana e le 'ngoe
- Selase se le seng sa sesepa sa lijo-thollo se nang le supone e le 'ngoe ea bohobe
- Senoelo se seng sa kofi e ntšo kapa tee ea litlama
(Macronutrients: hoo e ka bang 557 lik'hilojule tse nang le ligrama tse 18 tsa protheine, ligrama tse 102 tsa lik'habohaedreite le mafura a 12 a mafura)
Snack
- Senoelo se seng sa senoelo le tangerine e le 'ngoe
- Glass ea metsi, tee e chesang kapa kofi e ntšo
(Macronutrients: lik'hilojule tse 106, protheine ea 1 gram, 27 dikgerama, lik'hilograma tse 1)
Mantsiboea
- Re koahela ka phofo e le 'ngoe ea koro ea tororo, halofo e na le tuna e tletseng metsi (e tšolotsoeng), e' ngoe ea asonise e kopanngoa, lettuce le tamati e nang le sliced
- Lekhasi le le leng la sliced
- Senoelo se seng sa lebese le mafura
(Macronutrients: lik'hilojule tse 419, ligrama tse 27 tsa protheine, 37 dikgerama, lik'hilograma tse 19)
Snack
- Tlhapi e le nngwe ea kottage (mafura a 1 lekholong)
- Sekhahla se seng se secha sa phaenapole
- Batho ba bane ba nang le mefuta ea graham
- Metsi a phatsimang a nang le lemon kapa slice selae
(Macronutrients: lik'hilojule tse 323, ligrama tse 29 tsa protheine, ligrama tse 38 tsa lik'habohaedreite, 5 mafura a mafura)
Dinner
- Le leng la lasagna le sebeletsang
- Saladi e nyenyane ea serapeng le tomate le eiee e nang le khase e le 'ngoe ea salate
- Senoelo se seng sa lebese le mafura
(Lik'hilojule tse 585, ligrama tse 34 tsa protheine, 61 dikgerama, lik'hilograma tse 23)
Snack
- Apulo e le 'ngoe
- Senoelo se seng sa lebese le mafura
(Hoo e ka bang lik'hilojule tse 158, 9 dikgerama, ligrama tse 31 tsa lik'habohaedreite, mafura a 1 grama)
Letsatsi la Bohlano
Lenane lena le monate la lijo le akarelletsa lijo tse tharo le tse tharo tse nang le lik'hilojule 'me li na le lik'hilojule tse ka bang 2 250, le karolo ea 53 lekholong ea lik'hilojule tse tsoang lik'habohaedreite, karolo ea 25 lekholong ho tsoa mafura, le karolo ea 21 lekholong ho tsoa liprotheine. Le lisebelisoa tse ngata-ho feta ligrama tse 40.
Lijo tsa hoseng
- Sekoahelo se le seng sa French se nang le sirapo e le 'ngoe ea setlolo
- Lehe le lekanang kapa le fatiloeng
- E mong ho sebeletsa Turkey bacon
- Khase e le 'ngoe ea lamunu ea lamunu
- Senoelo se seng sa kofi e ntšo kapa tee ea litlama
(Macronutrients: hoo e ka bang 449 lik'hilojule tse nang le ligrama tse 16 tsa protheine, ligrama tse 57 tsa lik'habohaedreite le mafura a 18 a mafura)
Snack
- Senoelo se seng se tšesa lihoete
- E mong senoelo sa cauliflower likotoana
- Likhase tse peli tsa tablespoons liaparo tsa liaparo
- Glass ea metsi, tee e chesang kapa kofi e ntšo
(Macronutrients: lik'hilojule tse 223, ligrama tse 4 tsa protheine, ligrama tse 18 tsa lik'habohaedreite, mafura a ligrama tse 16)
Mantsiboea
- Burgger ea Veggie holim'a thollo e ngata
- Senoelo se seng sa linaoa tse ka leboea (kapa tse ling tse omileng)
- Senoelo se seng sa lebese le mafura
(Macronutrients: lik'hilojule tse 542, ligrama tse 38 tsa protheine, ligrama tse 85 tsa lik'habohaedreite, mafura a 8 dikgerama)
Snack
- Apulo e le 'ngoe
- Pita e le 'ngoe e nang le lisepisi tse peli tsa tablespoons hummus
- Metsi a phatsimang a nang le lemon kapa slice selae
(Macronutrients: lik'hilojule tse 202, ligrama tse 5 tsa protheine, 41 dikgerama, ligrama tse 4 tsa mafura)
Dinner
- Setsi se seng sa li- trout
- Kopi e le 'ngoe ea linaoa
- Senoelo se seng sa raese e sootho
- Setepa se seng se senyenyane se serapeng se nang le likhase tse peli tsa tablespoons
- Khalase e le 'ngoe ea biri
- Metsi a phatsimang a nang le lemon kapa slice selae
(Lik'hilojule tse 634, ligrama tse 27 tsa protheine, ligrama tse 78 tsa lik'habohaedreite, mafura a 13 dikgerama)
Snack
- Tlhapi e le nngwe ea kottage chisi
- Perekisi e ncha e ncha
(Hoo e ka bang lik'hilojule tse 201, ligrama tse 29 tsa protheine, ligrama tse 16 tsa lik'habohaedreite, mafura a 2 grams)
Letsatsi la Boraro
Lijo tsa kajeno le lijo tse monate li na le lik'hilojule tse 2 200, tse etsang karolo ea 55 lekholong ea lik'hilojule tse tsoang lik'habohaedreite, karolo ea 19 lekholong ho tloha mafura, le karolo ea 26 lekholong ho tloha ho liprotheine. U tla boela u fumane hoo e ka bang ligrama tse 31 tsa fiber.
Lijo tsa hoseng
- Sente e le 'ngoe ea likotlolo tse nang le teaspoon tse peli tsoekere le kopi e le' ngoe e seng lebese
- Banana e le 'ngoe
- Lehe le leng le phehiloeng ka thata
- Senoelo se seng sa kofi e ntšo kapa tee ea litlama
(Macronutrients: hoo e ka bang 401 lik'hilojule tse nang le ligrama tse 18 tsa protheine, ligrama tse 72 tsa lik'habohaedreite le mafura a 6 a mafura)
Snack
- Kopi e le 'ngoe ea yogurt e nang le khaba e le' ngoe ea khauta, halofo ea senoelo sa blueberries le e 'ngoe ea lialmonde tsa almone
- Glass ea metsi, tee e chesang kapa kofi e ntšo
(Macronutrients: 302 lik'hilojule, ligrama tse 15 tsa protheine, ligrama tse 46 tsa lik'habohaedreite, mafura a 8 a mafura)
Mantsiboea
- Senoelo se le seng sa pasta e nang le halofo ea senoelo se khubelu sa pasta
- Salate ea jareteng e lekaneng le tomate le eiee le liaparo tse peli tsa tablespoons
- Glass ea metsi
(Macronutrients: lik'hilojule tse 413, ligrama tse 11 tsa protheine, ligrama tse 67 tsa lik'habohaedreite, mafura a 12 dikgerama)
Snack
- Khase e le 'ngoe le halofo ea cottage chisi
- Perekisi e ncha e ncha
- Glass ea metsi
(Macronutrients: lik'hilojule tse 303, ligrama tse 43 tsa protheine, 23 dikgerama, ligrama tse 4 tsa mafura)
Dinner
- Tse 'nè le halofo ea ounce e sebelisoang ke nama ea nama ea kolobe
- Salate e nyenyane ea serapeng le tomate le eiee e nang le likhaba tse peli tsa tablespole oli le asene (kapa liaparo tsa salate)
- Litapole tse nyane tse monate
- Senoelo se seng sa asparagus
- Khalase e le 'ngoe ea khalase (e tloaelehileng kapa e sebetsanang le eona)
- Metsi a phatsimang a nang le lemon kapa slice selae
(Lik'hilojule tse 500, ligrama tse 46 tsa protheine, 35 dikgerama lik'habohaedreite, 10 dikgerama mafura)
Snack
- Bahlankana ba bahlano ba graham
- Senoelo se seng sa lebese le mafura
- Senoelo se le seng sa fragole
(Lik'hilojule tse ka bang 279, 10 dikgerama, ligrama tse 50 tsa lik'habohaedreite, mafura a 3 a mafura)
Letsatsi la bosupa
Lenane la kajeno le na le lik'hilojule tse 2 200, le karolo ea 54 lekholong ea lik'hilojule tse tsoang lik'habohaedreite, karolo ea 22 lekholong ho tsoa mafura, le karolo ea 24 lekholong ho tloha ho protheine. Ho boetse ho na le ligrama tse 46 tsa fiber.
Lijo tsa hoseng
- Senoelo se seng se phehiloe oatmeal ka senoelo sa halofo sa li-blueberries, halofo ea senoelo se seng lebese le mafura, le likhasephe tse le 'ngoe tsa almone
- Litekanyo tse peli turon bacon
- Senoelo se seng sa lebese le mafura bakeng sa ho noa
- Senoelo se seng sa kofi e ntšo kapa tee ea litlama
(Macronutrients: hoo e batlang e le lik'hilojule tse 442 le ligrama tse 26 tsa protheine, ligrama tse 59 tsa lik'habohaedreite le mafura a 14 a ligrama)
Snack
- Kopi e le 'ngoe ea yogurt e nang le khaba e le' ngoe ea khase, e halofo ea senoelo ea fragole le likhaba tse peli tsa tablespoons
- Glass ea metsi, tee e chesang kapa kofi e ntšo
(Macronutrients: lik'hilojule tse 343, ligrama tse 17 tsa protheine, 41 dikgerama tsa lik'habohaedreite, mafura a 13 dikgerama)
Mantsiboea
- Li-six ounce li ne li baka bohobe ba kana
- Salate e khōlō ea serapeng le tomate le eiee le liaparo tse peli tsa tablespoons
- Litapole tse monate tse besitsoeng
- Kopano e le 'ngoe ea koro ea lijo-koro.
- Glass ea metsi
(Macronutrients: lik'hilojule tse 498, ligrama tse 47 tsa protheine, ligrama tse 63 tsa lik'habohaedreite, ligrama tse 6 tsa mafura)
Snack
- E mong senoelo se hlahisang broccoli florets
- E mong senoelo se tala sliced carrot
- Likhopotso tse peli tsa veggie kapa liaparo tsa salate
- Perekisi e ncha e ncha
- Glass ea metsi
(Macronutrients: lik'hilojule tse 112, 3 dikgerama tsa protheine, 25 dikgerama tsa lik'habohaedreite, 1 grama ea mafura)
Dinner
- Tse tharo-ounce tse sebelisoang ka saalmon e halikiloeng kapa e halikiloeng
- Khase ea halofo ea linaoa tse ntšo
- Senoelo se le seng sa Swiss se khabisa
- Senoelo se seng sa raese e sootho
- Lengolo le le leng la koro ea lijo tsa koro le phofo ea botoro
- Metsi a phatsimang a nang le lemon kapa slice selae
(Lik'hilojule tse 671, ligrama tse 38 tsa protheine, 91 dikgerama, ligrama tse 19)
Snack
- E 'ngoe ea Orange
(Hoo e ka bang lik'hilojule tse 62, protheine ea 1 grama, 15 dikgerama tsa lik'habohaedreite, mafura a 0 grams)
Lentsoe le Tsoang ho
Ho rera lijo tse phetseng hantle ha ho thata empa ha u sa e tloaele, moralo o ka nka mokhoa o fokolang. Mehlala eo re e faneng e lokela ho u fa qalo e kholo.
U se ke ua ikutloa u nyahame haeba u sa khomarela moralo hantle feela joalokaha ho boletsoe-ho loketse hore u etse phapang e lumellanang le mokhoa oa hau oa bophelo le litlhoko. Etsa sohle se matleng a hao ho kenyelletsa liqeto tse nepahetseng ka letsatsi la hao-meroho, litholoana, likokoanyana tse senyehileng, linaoa le li-legumes, 'me lihlahisoa tsohle li lula li le bohlale.