'Nete ke hore kajeno feela likarabo tse khahlisang haholo ho lijo tsena, ka phepo e nepahetseng, basali ba bang ba finyella sephetho se tsotehang, ba tlohela ho tloha ho 2 ho isa ho tse 5 kg tsa boima ka matsatsi a mahlano. Matsatsi a mahlano ke nako ea ho qobelloa, e leng lenaneong le tloaelehileng la ho ja lijo tse tharo. Haeba o sebelisa lisebelisoa tse bonolo, re fumana hoo e ka bang 10-15 lik'hilograma tsa boima ba 'mele, ka matsatsi a 15. Hantle, liphello li hlolla haholo, joale re tla bua ka botlalo bo nepahetseng ba lijo.
'Me ka tsela, u se ke ua ferekanya lijo tsa Californian le lijo tse seng li tumme tse tsoang California Beauty Institute, ho lijo tsena ho bohlokoa ho khomarela lijo tse tharo tse hlokang ho ja, lijo ka' ngoe bakeng sa matsatsi a mararo.
Mokhahlelo oa pele oa matsatsi a mararo
Lijo tsa hoseng. Pheha pere ea buckwheat - 100-150 gr, o ka eketsa botoroana. Tea e noa joala kapa e tala, empa ntle le tsoekere, etsa bonnete ba ho eketsa selae sa lemon.
Sejo sa hoseng sa bobeli Lihoete tse nang le grated 100 gr, eketsa teaspoon ea oli ea mohloaare, bakeng sa metsi a nooang a metsi a nooang.
Mantsiboea. Sopho e tsoang meroho moro 250 gr. Millet porridge - 150 gr, e phehiloeng ka apricots e omisitsoeng, e ka tahoa ka metsi a diminerale.
Snack. Nkhong leha e le efe e sa tsoa khuoa, halofo ea senoelo.
Dinner. Moea o chesang oa kou ea 100-150 gr, tee le lemon, empa bezahar.
Nakoana pele o robala. Hape nakong ea bosiu bosiu ba hoseng seno se nooang halofo ea khalase ea lero le pholileng.
Lijo tsa bobeli
Lijo tsa hoseng. Phala ea oatmeal, pheha ka lebese. Hape tee ka lemon ntle le tsoekere.
Sejo sa hoseng sa bobeli Soak 50 dikgerama tsa omisitsoeng prunes.
Meroho ea meroho 250 gr, nama e phehiloeng (leha e le efe) 50 gr. Joaloka hanger, u ka etsa li-beet tse nang le ligrama tse 160, ka phaello ea oli ea limela tse 10 g. Bakeng sa lijo tse tsoekere tsa apole.
Snack. Salate ea salate ea Apple le karoti, metsi a letsoai kapa tee ntle le tsoekere.
Dinner. Buckwheat 250 gr le chate ea kottage, tee ntle le tsoekere.
Lijo tsa mantsiboea. Half senoelo sa lero la rantipole, le sa tsoa hatisoa.
Lijo tsa boraro
Lijo tsa hoseng. Carrot grated - 150 gr. Setho sa mapolanka, se phehiloeng holim'a thimble, tee ntle le tsoekere le lemon.
Sejo sa hoseng sa bobeli Dehydrated omisitsoeng apricots - 100 dikgerama, citrus soksvezhevyzhaty - 200 dikgerama.
Mantsiboea. Meroho sopho e entsoeng - 250 gr, o ka pheha ea kana - 200 gr kapa etsa hop cutlets le 200 gr. Mineral.
Snack. Fresh diapole - 100 gr.
Dinner. Cream soufflé - 150 g, apple-carrot chops-200 dikgerama, tee ntle le tsoekere.
Nakoana pele o robala. Khalase ea lero la tomate.
Nakong eohle ea lijo, ho lumelloa ho ja letsatsi, bohobe ba branone - 250 dikgerama le tsoekere - 30 dikgerama.
Haeba o sheba lijo le mahlo a setsebi sa phepo e nepahetseng, o tla re ho na le lithibelo tse itseng, mohlala, ka linate le litlhapi. Leha ho le joalo, lijo tsena li lula li le teng 'me li sebelisoa nako e khutšoanyane, kahoo u ke ke ua iketsetsa kotsi leha e le efe.
Joale bapisa recipe ea lijo tsa California, tse hlahang qalong, e thata haholo ho feta e fetileng. Re tlameha ho khomarela ka tieo ho lijo tseo re li jang ka nako eohle ea matsatsi a mahlano. Lijong tsa California, ha ho na mefuta e sa tšoaneng le khethollo, lijo tsa hoseng ka seng le tse ling li na le li-toast tse peli feela, li-orange, senoelo sa kofi kapa tee ntle le tsoekere.
Letsatsi la pele
Mantsiboea. Lehe le phehetsoeng ka lehe, ka yogurt kapa ka-fat-fat kefir-200 dikgerama, 1 lehlabula, li-toast, kofi kapa tee.
Dinner. 60 dikgerama tsa nama leha e le efe e phehiloeng, mahe a 2 a phehiloeng, salate, yogurt kapa kefir e se nang mafura - 100 dikgerama, litlolo tse peli.
Letsatsi la bobeli
Mantsiboea. Mahe a sefubeng, a yogurt kapa a mafura a tlase a mafura a boetse a na le 200 gr, lamunu, le litlolo tse seng kae tse omileng.
Dinner. A phehiloeng nama - 60 gr, e omeletsoeng, tomate, yogurt kapa kefir - 100 gr, tee kapa kofi ntle le tsoekere.
Letsatsi la boraro
Mantsiboea. 1 Orange, yogurt kapa kefir tlaase mafura - 200 dikgerama, pheha lee, e nyenyane lekhasi lettuce.
Dinner. Manoso a phehiloe - 70 grams, bohobe bo omileng, eseng mafura kefir-200 grams kapa ka yogurt e ngata, lamunu le tee kapa kofi ntle le tsoekere.
Letsatsi la bone
Mantsiboea. Salted likomkomere, a hloekileng langa le le lej, cottage chisi - 125 gr, toast.
Dinner. Nama e phehiloeng - ligrama tse 60, litamati tse seng kae, tomoso le apole.
Letsatsi la bohlano
Mantsiboea. Toast, hloekileng langa le le lej, ham - 200 gr.
Dinner. Meroho e phehiloeng e belisitsoe - 250 dikgerama, li phehiloeng lehe, langa le le lej.
Bonyane, mokhoa o mong o joalo o hlokoa ka matsatsi a mahlano ka ho khomarela ka tieo litlhoko tsa lijo. Ho kgothaletswa hore o qete dijo tse tharo tse joalo tse hlano, empa tjhelete eohle ha ea lokela ho feta matsatsi a 15.
Ka mor'a hore u atlehe ho theola boima ba 'mele, u lokela ho ipoloka u le sebōpeho. Ho etsa sena, Mantaha o mong le o mong, ela hloko tse latelang:
- Ho ja lijo tsa hoseng ho lokela ho e-ba le khalase ea metsi e fokotsoang ka lemon.
- Bakeng sa lijo tsa motšehare, sebelisa apole e le 'ngoe le toast e ommeng.
- Bakeng sa lijo tsa motšehare, o ka eketsa karolo e itseng-e hlabosang, tomate le lee le phehiloeng ka iodine.
Ho re lijo tsa Californi li thata, sena ha se bolele, leha ho le joalo, lijo tsena li lekoa le ho lekoa ke likete, 'me li hlile li atleha. Bakeng sa nako e khutšoanyane, boima bo phahameng bo theohile, ka hona ho bohlokoa ho itlhokomela haholo matsatsing ana. Se boleloang ke lijo tsena ke hore ha se akarelletse lik'hilograma tse fokolang 'me li fokotsa bonyane - ho fihlela ho 800 kcal / letsatsi. 'Mele oa rona o sebelisetsoa ho ja ho fihlela ho 3000 kcal / letsatsi, ka ho latellana, ntle le ho e fumana, o qala ho tlosa lik'hilojule tse tsoang libakeng tsa polokelo, tse emeloang ke mafura le metsi. Ke habohlokoa ho hlokomela hore mahe a ka tsosa k'holeseterole maling. Litsebi li re haeba u tloaetse ho ja lijo tsena, u ka fumana bothata ka ho ja lintho.
Ha u ntse u ja, o itšetlehile ka letsoai, kahoo ho lahleheloa ke boima ba 'mele ho tla ba teng ka lebaka la metsi a balehang,' me karolo ea bobeli e mafura. Haeba u ka ja matsatsi a 15 pele lijo li robehile 'me u qala ho ja haholo, joale u lokela ho nahana ka ho tsoela pele ho ja lijo tse joalo. Le hoja ho ka khoneha ho ja ka mokhoa o tloaelehileng le ka tsela e itekanetseng lijo leha e le life.
Ka kakaretso, hoa bohlokoa ho hlokomela hore haeba u sa potlakele ho fetela ka ho feteletseng, joale ha ho hlokahale hore u sebelise lijo tse joalo tse sehlōhō. Tabeng ea phaello e nyane ea boima, ho molemo ho sebelisa melemo ea ho ja lijo tse ngata, tseo ho tsona ho nang le palo e kholo.