Mokete oa pele.
Ntle ho mafura.
Litsebi tsa phepo ea lipapali li eletsa mokhoa oa ho ja mafura a seng makae. Le ho fokotsa bonyane ba mafura, ka letsatsi ha ho na ligrama tse 25. Meriana e joalo e nyane mme e kotsi ho bophelo bo botle, lijo tsena li ke ke tsa lula nako e telele. Empa u ka sebelisa libeke tsena tse 3-4, nakong ena ha ho letho le tla etsahala ho uena.
U tla tlameha ho tlosa lijana tsa lijo tsa lijo tsa hau: li-sausages, margarine, oli ea mohloaare, mafura a phoofolo, mahe a mahe. Hape, bohobe, mahobe, li-pompong, linate le lihlahisoa tse ling moo ho nang le mafura. Khemisteng, reka oli ea tlhapi 'me u nke hoseng ka khaba, e tla ba ntho e tloaelehileng bakeng sa letsatsi lohle. Haeba oli ea tlhapi eo u ke keng ua e lemoha, reka e nyenyane haholo ea meroho ebe o nka spoonful ka letsatsi.
Kamohelo ea bobeli.
Ntle ho monate.
Sohle se seng mafura le nama ke lik'habohaedreite. Mohloli oa lik'habohaedreite - meroho, lijo-thollo, jeme, mahe a linotši, lipompong, litholoana. Lik'habohaedreite li ka ba tse sa tsoekere (likomkomere kapa oatmeal), kapa li monate (tsoekere kapa mahe a linotši). U hloka joaloka mollo ho tšoha lik'habohaedreite tse monate. Ntho e monate e bakang hormone ea insulin, o na le boikarabelo ba ho bopa li-deposit tse mafura. Ha insulin e ntse e eketseha, e tla ba ea matla haholoanyane. U ke ke oa sokeloa ke oatmeal kapa raese. Lebese le ka u fetisetsa mohato, ha le monate, empa le na le tsoekere e kotsi ea lactose. Ho molemo le ho feta, lihlahisoa tsa lebese le lebese hore u se ke ua noa.
Mokete oa boraro.
Tlosa lijo tse entsoeng ho tsoa lijong.
Mona re tla bua ka pasta, o ka kenyelletsa mona: lero, li-compotes, lijo tsohle tse entsoeng ka makoti, li-cola le lips. Ho etsa bonnete ba hore lihlahisoa tsena li ka bolokoa nako e telele, li eketsa tse ngata tse sa tšoanelang batho ba batlang ho theola boima ba 'mele. Sohle se ka rekoa ka lebenkeleng ke: oatmeal, linaoa, raese.
Kamohelo ea bone.
Ho fokotsa lik'habohaedreite.
Leka ho fokotsa ts'ebetso ea lijo tsa lik'habohaedreite letsatsi le leng le le leng. Sena sohle se tla lebisa tlhokomelong ea hore 'mele o tla lahleheloa ke metsi a mangata' me o ka fokotsa boima ba 'mele. Mokhoa o tsosang joalo o ka sebelisoa hang feela. Haeba u batla ho lula nako e telele ka lijo tse tlaase, joale u tla ipuenya feela. Lintho tse phelang ka lebaka la moruo oa matla, tse amanang le ho haelloa ke matla, li tla oela bohloking. U lebeletse ho tepella maikutlong, tahlehelo ea matla, ho otsela. Le lik'habohaedreite bakeng sa khoeli le halofo u ka emela. Empa bonyane oatmeal e nyenyane le raese e hloka ho sebelisoa, joale o tla nka matla bakeng sa koetliso ea hau.
Memo ea bohlano.
Fetela ho feta.
Lijo tse lekaneng ha li lekaneng ho fokotsa boima ba 'mele, o hloka ho bapisoa ha li-aerobics, bonyane ka makhetlo a mahlano kapa a tšeletseng ka beke. Tsela e sebetsang ke ena, o hloka ho senya hora ea lihlopha ho lihlopha tse peli bakeng sa halofo ea hora - hoseng le mantsiboea. Haeba u sa khone ho koetlisa makhetlo a 2 ka letsatsi, lokisetsa koetliso ea sefapano mantsiboea. U se ke ua qeta nako e le 'ngoe u tsamaea ka treadmill, sebetsa tseleng ka metsotso e 20. Ebe u ea mochine o mong oa ho roka 'me ue etse metsotso e 20, ebe o ea ho mokoetlisi oa ho qetela oa elliptical metsotso e 20. Matla a thuto a lokela ho ba a phahameng.
Kamohelo ea botšelela.
Hopola ka liprotheine.
Liprotheine ke lijo tsa mesifa ea hau. E le hore mesifa ha e "skukozhilis", o lokela ho tlisa phepo ea hau ea protheine ka letsatsi ho ea ho ligrama tse 1,6 ka 'mele oa kilogram. Bothata bohle ke hore lijana tsa nama li na le mafura a mangata. Joale ho ba joang? U lokela ho fetolela ho protheine e phofshoana. Nka tekanyo ea letsatsi le letsatsi ea liprotheine, e hlapolle metsing 'me ue tlatse botlolo ea thermos. E-ea le uena ho sebetsa le ho noa seno sena ka makhetlo a 5-6 le khefu ka hora ea boraro. Ka makhetlo a mabeli ka beke, ja litlhapi tse phehiloeng kapa tse chesitsoeng.
Mokete oa bosupa.
Mokelikeli o eketsehileng.
Metsi ke a bohlokoa ka ho lahleheloa ke boima ba 'mele. Ha u ntse u ja liprotheine, ho hlokahala hore u noe metsi a mangata haholoanyane. Eketsa letsatsi le leng le le leng, ka mokhoa o tloaelehileng ka lilithara tse peli le halofo. Noa likhalase tse 10 feela, u se ke ua lebala hore u hloka ho noa metsi.
Mofuthu oa borobong.
Nako le nako, fetola khalori.
U lokela ho bala lintho tse ngata, empa e le tsa bohlokoa. Fumana lengolo la lihlahisoa tsa matla a matla le ho bala khalori. Fokotsa kapa u eketsa lijo. Ka mohlala, matsatsi a mararo a latellanang o hloka ho ja lik'hilojule tse 1500, tseo u li arolelang li-4 receptions. Ebe ka letsatsi le le leng, phahamisa khalori ea lijo ho li-khalori tse 1900. Ebe o khutlela matsatsi a mararo ho ea ho lik'halori tse 1500. Haeba u ikutloa u le bobebe, u robalehile ka ho feletseng u se na matla, joale fokotsa palo ea matsatsi a "lapileng" ho potoloha ho ea ho tse peli.
Ntlo ea borobong.
Litlatsetso.
Ha re ja hanyane, 'mele ea rona e lahleheloa ke lintho tse ngata tse molemo, liminerale, livithamine. O hloka ho reka mekhatlo e mengata ea liminerale le multivitamin. Hape reka fiber mme u kenyetse phofo ena ho protheine ea hao. U hloka ho reka lijo tse tlatsetsoang - amino acid glutamine. Haeba o amohela, ke litokisetso tsa leseli feela tsa diuretic ka limela.
Kamohelo ea leshome.
Fokotsa letsoai.
Ho na le mokhoa o netefalitsoeng oa ho theola boima ba 'mele kapele, tlosa metsi a mangata ho tloha' meleng. Metsi a lieha ka lebaka la letsoai, kahoo o hloka ho ja letsoai le fokolang. Le ho ba ho nepahetseng ka ho feletseng, eseng ho hang. 'Me mona re tla bua feela ka herring le pickled likomkomere. Letsoai le mangata le ka li-sauces le liaparo, mosetareta, ketchup, mayonnaise. Letsoai le fumanoa lihlahisoa tsa canning. Bala mangolo le moo ho nang le letsoai la sodium, joale lihlahisoa tsena ha li tšoane le uena. Ha u le malapeng, u se ke ua etsa letho ka letsoai, ho tlosa letsoai ha u ja li ka 'na tsa "jara" lithane tse 4 tse eketsehileng.
Re ithutile mekhoa e leshome ea ho theola boima ba 'mele ka potlako,' me haeba u latela mekhoa ena e leshome, 'me u atlehile, re ka u leboha. Hopola, o hloka ho tla ho ikoetlisa hosasane, 'me hona joale e le hore u tšehetse liphihlelo tsa hau