Ke bo-mang ba sa lokelang ho "lula fatše" lijong
Haeba botenya bo bakoa ke li-hormone, li-neurohumoral le liphatsa tsa lefutso tse sa tloaelehang, phepo e thata e ikarabella ka hohle. U ke ke oa senya phepo ea mafu:
- hyper- le hypotension (phahameng le tlase khatello ea mali);
- mathata a pelo ea methapo ea pelo (methapo ea mahlomola, ho se fumanehe ha valve, ischemia, joalo-joalo);
- ho tepella ha pelo, duodenitis, gastritis le colitis;
- lefu la sebete le la liphio;
- ho se tsitse ha kelello;
- ho senyeha ha mesifa.
Hape nakong ea bokhachane le lactation ha lia lokela ho lula lijong tse thata.
Haeba u etsa qeto ea ho ja lijo tse tlaase, u lokela ho ba le 'mele o phethehileng hantle. Lijo tse joalo li etselitsoe banana ba monate le ba ratang lijo ka potlako ba ileng ba etsa qeto ea ho tlisa palo ka tatellano.
Lijo tse matla haholo bakeng sa beke: livithamine le liprotheine
Mono-ea lijo ea matsatsi a 7 e tlosa li-kilogramme tse 10 tsa boima bo feteletseng. E hloekisa le ho tsosolosa mala. Matsatsing a ho noa, ke metsi feela le tee ea unsweetened, ha ho pechenyushek ka bohobe. Ho tlatsa 'mele ka mafura, noa nako e le' ngoe 200 ml ea moro o khanyang.
Menu bakeng sa beke
- Letsatsi la pele: Ho noa (eketsa teaspoon e 1 ea mahe a linotši metsing hoseng);
- Letsatsi la bobeli: Meroho (Salades e tsoang meroho e mecha e se nang letsoai, teaspoon e 1 ea oli ea mohloaare kapa 15% ea tranelate e bolila, k'habeche e ngata);
- Letsatsi la boraro: Ho noa (eketsa teaspoon e 1 ea mahe a linotši metsing hoseng);
- Letsatsi la 4: Fruity (re reka diapole le litholoana tsa lirafone, ho tloha ho monokotšoai oa currant);
- Letsatsi la 5: Protheine (re laela 'mele ka mahe a khōhō ntle le yolk, matsoele, tlhapi e otlolohileng bakeng sa banyalani ba bang.) Karolo ha e fetang ligrama tse 150);
- Letsatsi la bo 6: Ho noa (eketsa teaspoon e 1 ea mahe a linotši metsing hoseng);
- Letsatsi la bosupa: Tloha:
- Lijo tsa hoseng: mahe a mabeli a phehiloeng a phehiloeng + tala e nang le mahe a linotsi
- Snack: apulo / orange
- Lijo tsa motšehare: moro o tlase o mafura o nang le selae sa nama;
- Snack: apulo / orange
- Mantsiboea: salate ea Peking hop, langa le le lej le likomkomere le meroho.
E le ho boloka boima ba 'mele, qala ho ja hantle (kamoo u ka e etsang, bala mona ' me u qale ho etsa hantle makhetlo a 2-3 ka beke.
E-ja lijo tse matla ka matsatsi a 5 "Fumana, Lihlahisoa!"
Lijo tsena li fokotsa lijo tsa letsatsi le letsatsi tsa lijo, empa li ntse li le monate ebile li le molemo. Litholoana tsa bohlokoa, tse bohlokoa ka ho fetisisa, li tšoara matsatsi a 5 ntle le li-donuts, lipompong le likuku, ho seng joalo ba ke ke ba bona setšoantšo se setle.
Menu ka letsatsi
- Letsatsi la 1: Hoseng re noa metsi ka lero la lemone, ebe re ja oatmeal ka lebese le lekaneng - 200 g. Bosiu ba motšehare re ja sopho e entsoeng ka mafura (250 g) le karolo e le 'ngoe ea bohobe bohle ba koro. Lijo tsa lijo tse nang le khalase ea biyo-yogurt;
- Letsatsi la bobeli: Re noa letsatsi le leng le le leng kefir, e ka etsang lilithara tse 1,5;
- Letsatsi la boraro: Re na le lijo tsa hoseng ka mahe a phehiloeng a bonolo, re ja lijo tsa motšehare le lijo tsa motšehare le kisi ea kottage bakeng sa 150 g (1 tsp ya tranelate e bolila e lumelloa);
- Letsatsi la 4: Letsatsi la Kefir, lee la mantsiboeeng a phofo;
- Letsatsi la 5: Pheta le menu letsatsi la pele.
Haeba o khomarela ka tieo likhothatso, o ka lahlela ho fihlela ho 4 kg. Eketsa ho ikoetlisa, 'me mafura a tla ba tlase ho lik'hilograma tse 5-6.
Joaloka buckwheat le kefir: lijo tse thata tsa buckwheat "Minus 5 kg"
Kefir le buckwheat ke motsoako o hlollang oa ho arohana ha mafura. Kefir e potlakisa metabolism mme e matlafatsa pampiri ea meno ka li-lactobacilli tse ngata. Buckwheat ke butle-butle ea lik'habohaedreite, eo 'mele o sebelisang matla a mangata bakeng sa ho senya. Bakeng sa liphetho tse potlakileng le ho fokotsa boima ba 'mele (ho fihlela ho lik'hilograma tse 10), u se ke ua lumella diabolosi kahare "Ke batla ho bolaea, mpha monate" ho o laola.
Se boleloang ke lijo
Ka matsatsi a 5-7 re ja phala ea buckwheat ntle le letsoai le oli. Re noa litara e le 1 ea kefir, hammoho le 1.5-2 a etsang dilitara tse metsi a ntse a le ka letsatsi.
Ho fapanyetsana tatso ea buckwheat ho tla thusa:
- apolee ea apole (itlotsa ka apole e monate e monate 'me u kopanye le poro);
- litholoana tse omisitsoeng (tse tletseng letsoai tsa morara o omisitsoeng, o sithabetseng a omisitsoeng apricots);
- meroho le litlama tse omisitsoeng;
- soy sauce - 1 tsp;
- salate ea hop le langa le le lej le meroho - 150 g;
- khaba ea mahe a linotsi ka letsatsi.
Ela hloko: liatla tse seng kae ha li bolele sekoti sa morara o omisitsoeng (!!!!), kenya sebaka sa salate ka 1 buckwheat, apole le mahe a linotsi hang ka letsatsi. Buckwheat ha e phehoe, empa e kenngoa metsing a belang bosiu, joaloka litapole tse pentiloeng. Metsi a phehiloe, a tlatsa mokopa 'me a phuthetsoe ka kobo. Ka makhetlo a 'maloa, tlosa metsi ka kefir. Buckwheat e tala - e latsoa hantle ebile e na le livithamine tse eketsehileng. Ja lijo tse nyane ka makhetlo a 5 ka letsatsi.
Ho ea ka litlhaloso, ho ja lijo tse thata haholo ho khutlisetsa mala 'me ho ntlafatsa boemo ba letlalo.
Li-protein tse thata li ja mahe: "Mafuta a mangata a chesang!"
Protheine ke moqapi oa mesifa, kahoo u khomarela lijo tsena, u boetse u tlameha ho ikoetlisa. Ha u sa bapala lipapali, o tla fuoa pheko ea protheine, thibelo ea sebete le liphio. Boikoetliso + ho fepa mahe a libeke tse peli ho tla qhibilihisa mafura ho 10-12 lik'hilograma (boima ba lik'hilograma tse 70). Banana, ena ke linomoro tsa sebele, ntho e ka sehloohong ke ho batla le ho tsitsa!
Menu bakeng sa libeke tse peli
Re lokiselitse menu ea protheine lijo tse tsoang lihlahisoa tse fumanehang lebenkeleng le leng le le leng.
Ho ja lijo tsa hoseng ka matsatsi a 14 kaofela hoa tšoana: mahe a 2 a phehiloeng a phehiloeng kapa a phehiloeng ka thata (joalokaha u rata) + 1-2 li-orange / grapefruit.
Lijo tsa motšehare le lijo tsa motšehare ka letsatsi
- Mantsiboea: ja litholoana tse ngata kamoo u ratang kateng (mahepu, li-plums, liapole, li-orange, kiwi). Lijo tsa motšehare: Khoho ea kana ea phehiloeng / e chesitsoeng - 200 g.
- Mantsiboea: Khoho e phehiloe - 200 g. Lijo tsa mantsiboea: salate ea meroho + bohobe bo holimo + bohobe + lehe le phehiloeng
- Lijo tsa lijo tsa motšehare: li-fat-cheese (ntle le lithibelo) + salate ea meroho + bohobe. Lijo tsa motšehare: 200 g ea nama e tlaase e mafura.
- Pheta salate ea 1-st + ea lijo tsa motšehare.
- Lijo tsa motšehare: lehe + le khama ea meroho (ntle le litapole). Lijo tsa motšehare: Litlhapi tse halikiloeng + li salate ea meroho + ea orange.
- Pheta letsatsi la bone.
- Mantsiboea: Khoho e phehiloe + tomate e ncha. Lijo tsa lijo tsa mantsiboea: Meroho e nang le mouoane + oa orange
- Mantsiboea: lijo tse phehiloeng + salate. Lijo tsa lijo tsa mantsiboea: mahe a 2 a bonolo-phehiloeng + a lamunu.
- Pheta letsatsi la 8.
- Pheta letsatsi la 8. Ja likomkomere tse ngata.
- Mahe a mabeli + kottage chisi + meroho bakeng sa banyalani. Lijo tsa motšehare: mahe a mabeli.
- Mantsiboea: tlhapi e phehiloeng. Lijo tsa lijo tsa mantsiboea: mahe a mabeli (o ka chesa).
- Lijo tsa motšehare: nama e phehiloeng + tomate + salate ea lamunu. Lijo tsa motšehare: litholoana leha e le life ntle le banana.
- Pheta letsatsi la bosupa.
Letsatsi le leng le le leng re noa lilithara tse hlano le 5,5,5 tsa metsi le lipapali. Re qoba ka ho feletseng monate le li-pickles. Hlokomela ho phatloha 'meleng? Ka potlako emisa ho ja le ho mathela ho ngaka. Hangata mahe a phepo a mamelloa ke 'mele o phetseng hantle, "lula" ha ho jeoa hangata ka likhoeli tse tšeletseng.
Lijo tsa matsatsi a mahlano: "Re senya makhasi feela ka nako"
Bothata ba ho ja ke hore ha u khone ho qeta lijo ka metsotso e 15. Re ja hantle ka hora. Phello: fokotsa lik'hilograma tse 5. bakeng sa matsatsi a 5.
Menu bakeng sa letsatsi
- 8:00 - tee e sa hlahisoang ke botala;
- 10:00 - salate ea karoti e nang le apole kapa 2 lihoete + 1 tsp. oli ea limela;
- 12:00 - 200 g ea khoho ea khoho kapa ea nama ea likhomo;
- 14:00 - apole e bolila;
- 16:00 - lehe le pholileng;
- 18:00 - apole;
- 20:00 - litholoana tse omisitsoeng;
- 22:00 - khalase ea yogurt.
Haeba u tsoha hoseng, ja ka 7 hoseng.
Ho bolela lijo tse thata ka ho fetisisa bakeng sa tahlehelo ea boima ba 'mele ke boima. Khetha ho ea ka litakatso tsa hau. Lijo tse tlaase ka ho fetisisa tsa khalori ke No. 1 "Vithamine le protheine" le No. 5 "Hantle ka hora". Boima ka ho fetisisa ke buckwheat. Lijo tse fokolang ka khoeli li khothaletsoa feela ho bapalami, esita le u se ke ua leka ho lula joalo.
Kamora ho tsoa lijo tse thata, fetoha motšehetsi oa lijo tse nang le phepo e nepahetseng (bala ka hona mona ), ho seng joalo mafura a tla khutla ka makhetlo a mabeli. Hape hopola hore ho ja ho tla thusa ho khanna lik'hilograma tse eketsehileng, 'mele o motle o tla u fa matla.
Mokhoa oa ho pompetsa mochine oa khatiso ho dice, bala mona .
Kamoo u ka phunyeletsang marako, bala mona .