Lijo tsa lijo tsa batho ba nang le lefu la tsoekere ha li "boholo bo lekana bo lumellana le tsohle." Litlhoko tsa lijo tsa motho e mong le e mong li fapane. Li tla fapana ho ea ka thobalano ea hao, botsofali, litekanyetso tsa mosebetsi, bolelele, boima le meriana. Haeba u e-s'o kopane le setsebi sa lijo tsa mefuta e ngolisitsoeng, batla se le seng. Li ka u thusa ho hlahisa moralo oa lijo ka bomong ho finyella litlhoko tsohle tsa hau tse khethehileng.
Ho boleloa hore, merero ea lijo e bolokang litloaelo tse latelang e tla sebetsa ho batho ba bangata ba nang le lefu la tsoekere la mofuta oa 2. Kahoo, qala ho sebetsa ka tataiso ena ea kemiso ea lijo:
- Kamehla leka ho finyella fiber ea dijo tsa hau tsa lijo ka ho khetha mefuta e mengata ea lijo-thollo le ho kenyelletsa litholoana le meroho.
- Khetha lihlahisoa tsa lebese tse tlaase tse kang mafura kapa lebese la 1%, yogurt ea fatše le mafura a tlaase.
- Fokotsa tšebeliso ea mafura ka kakaretso. Khetha lijo tse phehiloeng, tse halikiloeng, kapa tse ling tse sebelisoang ho sebelisa sesepa sa ho pheha ntle ho oli. Haeba mafura a hlokahala, ho sebelisoa kanola kapa oli ea mohloaare ka kakaretso ke mokhoa o motle ka ho fetisisa oa ho khetha hobane oli ena ha e na mafura a mangata.
- Fana ka mokhoa o nepahetseng oa lijo tsa hau. Ho sebelisa sepeiti se tloaelehileng sa ho ja lijo tsa motšehare:
Kamore ea lijo tsa hoseng : Etsa halofo ea starch ea hau ea lipepa, litholoana tsa kotara le kotara ea protheine.
Mantsiboea le lijo tsa motšehare : Etsa halofo ea lijo tsa motšehare le lijo tsa lijo tsa motšehare meroho e se nang mafura, kotara ea lijo-thollo tsa lijo-thollo le kotara e lekaneng. Eketsa lebese le leng le tlaase la mafura le sebeletsang kapa la starch e 'ngoe, hammoho le ho sebeletsa litholoana ho pheha lijo tsena.
Bakeng sa bohobe ba mantsiboeeng a mantsiboea , sebelisa poleiti e tloaelehileng ea salate 'me u etse halofo eohle ea lijo-thollo, litholoana kapa lebese la mafura a tlaase, le protheine e' ngoe e se nang boima.
Ho latela tataiso ena ka kakaretso ho lokela ho hlahisa moralo oa lijo o loketseng batho ba bangata ba nang le lefu la tsoekere la mofuta oa 2 mme o na le hoo e batlang e le:
- Ligrama tse 45 ho isa ho tse 60 tsa lik'habohaedreite ka lijo
- Ligrama tse 15 ho isa ho tse 30 tsa lik'habohaedreite ka mantsiboeeng a mantsiboea
- 50% ea khalori ea letsatsi le letsatsi e tsoang lik'habohaedreite, lik'hilojule tse 20 ho tsoa ho protheine, le 30% ea lik'halori tse tsoang mafura (7% ho tloha mafura a tletseng).