U ntse u e-na le nako ea ho lahleheloa ke lik'hilograma tse eketsehileng ka nako e setseng pele Selemo se Secha, ho potlakela ho theola boima ba 'mele pele Selemo se Secha , ho na le litsela tse 5.
1. Diary ea phepo e nepahetseng
Litsebi tse ngata tsa phepo e nepahetseng li khothalletsa ho boloka diary tsa ho ikoetlisa le phepo e nepahetseng. Qalong ho tla bonahala eka diary feela e tlosa metsotso ea bohlokoa ho uena mme ha e na thuso feela. Haeba u latela seo u se jang, u ka utloisisa seo u ka se hanelang matsatsing a hlahlamang. Ka hona, sandwich pele lijo tsa mantsiboea le li-cookie tse peli li ka fetoha mouoane ka mohopolo. Haeba u sheba lijo, joale re ka etsa qeto ea hore na lik'hilograma tse eketsehileng li tsoa hokae. 'Me haeba u ngola nako, ha matsoho a huloa ka phofo le monate, joale u tla utloisisa hore ka nako ena u tlameha ho iketsetsa ntho e itseng.
2. Ke eng sepepeng sa rona
Ho ea ka litsebi, ha ho lijo tse hanetsoeng. Ho hlokahala hore o lekane ka mokhoa o nepahetseng: lijo tse molemo tse 90% le karolo ea 10% ea hau eo ue ratang, mona e atisa ho ba kotsi. Haeba mokhoa ona o le sehlōhō ho uena, sebelisa mokhoa oa bobeli. Beha tloaelo e tloaelehileng ea lijo ka sekotlolo, 'me ue khutlisetse morao, e leng hantle halofo. U ke ke ua lula u lapile, 'me ha ho hlokahale hore u behe lijo mahlong a hau. Hobane khaba e le 'ngoe e tla lateloa ke ea bobeli, ebe e ntan'o latela karolo ea boraro. Hona le eona ha e tšoane? Nka sekhahla se senyenyane, kelello ea hao e sa tsebeng letho, ka mor'a hore u je, e tla u bolella hore ha u hloke ho ja hape, kaha sena se tla be se le majoe a 2.
3. Ntlo hase ea lijo tse monate
Re tla u bolella 'nete e tloaelehileng le e bonolo, seo u se tlisang ka tlung, u tla ja. Etsoe, o batla ho ja lapeng, ho na le k'homphieutha, TV. Mona molomong ebe u beha khaba ka mor'a khaba. Ka mor'a mosebetsi, le ka mohla u se ke ua nka ntho e 'ngoe le e' ngoe mantsiboea ka lipompong, ho apehile, ho le monate kapa mafura. Lumella ka cafe le bana feela senoelo sa kofi, empa u ba lumelle hore ba ise monna oa bona tafoleng.
4. Metsi ke senotlolo sa bophelo bo botle
Haeba u ea reschorenteng kapa u etela, joale noa pele u ja khalase ea metsi. Metsi a tla senya takatso ea hau ea lijo. Haeba o feteletse haholo, o hloka ho eketsa metsi ho lilithara tse peli le halofo ka letsatsi. Lingaka li re hoo hammoho le boima ba tsona ho na le mathata a bakoang ke hore ho fapanyetsana ha letsoai ka metsi ho hatakeloa. E bakoa ke lisosa tse fapa-fapaneng: ho hloleha ha pelo, ho hlōleha ha hormonal joalo-joalo. Empa lintlha li bua ka bobona, 'me u hloka ho noa metsi a mangata. Hoseng hape ho molemo ho qala ka khalase ea metsi a hloekileng. U se ke ua beha letšoao le lekanang pakeng tsa mokelikeli leha e le ofe le metsi, ena ke phoso e kholo. Lijo tse monate le tse monate li lebisa ho sephiri sa lero la gastric, e leng se etsang hore motho a ikutloe a lapile. Ka hona, o ka re "lijo" ha u noa khalase ea metsi ana.
5. Mokhoa oa rantipole le ho khomarela
Haeba uena, ha u se u sebetsa ho setšoantšo, ka tsela e itseng u ja lihlahisoa tse ling, joale u khothatse u be u ithorise. Ka mohlala, metsotso e 10 ea ho lefella hoseng beha li-ruble tse sekete ka piggy bank ea hau. 'Me ka Selemo se Secha u ka fumana boea bo bocha le blouse, hobane khoeli ena setšoantšo sa hau se tla fetoha. Empa haeba u hlolohetsoe tlelaseng, joale u lahleheloa ke lichelete tsohle.
Lijo tse peli tse hlahisang:
1) ho lahleheloa ke kilogramme tse leshome ka libeke tse tharo,
2) kapele ho lahleheloa ke lik'hilograma tse 5 ka matsatsi a mararo
Pele Selemo se Secha ho e-na le matsatsi a seng makae feela a setseng, 'me ho ke ke ha khoneha ho kena liaparo kapa liaparo tseo u li ratang, empa ha ho tsotellehe, ke tsa nakoana feela. Lijo tsena li lumella tse 'maloa, libeke, matsatsi hore li lahlele ho lilograma tse 10.
1. Bontša hore lijo li ja libeke tse tharo ho lahleheloa ke lilograma tse 10
Matsatsing a mabeli a pele re noa lilithara tse le halofo tsa kefir e tlaase, tse 1 tbsp. lero le lecha la tomate ntle le ho eketsa letsoai le ka likarolo tse peli tsa bohobe ba rye. Pakeng tsa kefir, bohobe le lero le lokela ho ba bonyane metsotso e mashome a mararo.
Matsatsi a boraro le a bone a lokela ho ba protheine.
Bakeng sa hoseng, tee ka lebese kapa kofi ea tlhaho, tsp. botoro, selae sa bohobe ba rye, halofo ea teaspoon ea mahe a linotši.
Lijong tsa motšehare - ligrama tse 100 tsa nama e phehiloeng kapa tlhapi, 1 tbsp. nama kapa tlhapi e nang le mafura a mafura, slice ea bohobe ba rye.
Motšehare oa mantsiboea snack - khalase ea yogurt, yazhenka, lebese la 1.5% le tsp. motsoalle.
Lijo tsa motšehare ka morao ho 19:00 - mahe a 2, ligrama tse 100 tsa nama e phehiloeng, ligrama tse 50 tsa mahae a tlaase a mafura le chisi. Nako e le nngwe ka mor'a lijo tsa motšehare, u hloka ho noa khalase ea yogurt e sa nang mafura.
Matsatsi a 5 le a 6 - meroho
Bakeng sa lijo tsa hoseng - kofi kapa tee, li-orange tse 2 kapa liapole,
Mantsiboea - sopho ea meroho, salate ntle le litapole.
Bakeng sa bohobebebe - li-kiwis 3, li-orang kapa liapole tse 2.
Bakeng sa lijo tsa motšehare - salate ea lihoete, beet, k'habeche ea k'habeche, selae sa bohobe ba rye, tee.
Joale u lokela ho khutlela matsatsing a mabeli a pele a lijo le ho tsoela pele ho ja libeke tse tharo. Ha u ntse u ja u hloka ho noa ho fihlela ho litha tse 2 tsa metsi a metsi kapa a phehiloeng ka letsatsi. Joaloka lijalo le li-sauces u lokela ho sebelisa litlama tse ncha le tse omisitsoeng - basil, dill, parsley joalo-joalo. U se ke ua pepere kapa letsoai. Lijo tse noa, joala, tsoekere li thibetsoe.
Ho potlakile hakae ho theola 'mele?
Lijo tsa bobeli tse hlalosang li tla u thusa hore u fokotse boima ba 'mele ka matsatsi a mararo ho isa ho likilogram tse 5
Ho ja ha ho bonolo ho mamella, empa hoa bohlokoa.
Litara tse le halofo tsa kefir li arotsoe ka makhetlo a tšeletseng, ho noa nako le nako. U hloka ho noa li-sips tse nyenyane, empa eseng volley.
Breakfast lijo tsa hoseng ho pheha ka shoalane 3 tbsp. l. ho phomola, tšela 1 tbsp. kefir ebe oe beha sebakeng se batang. Hoseng, ho ruruha ka buckwheat e tsoakiloeng mme eseng ka potlako ho ja.
Motšehare, noa metsi a etsang dilitara tse peli ntle le khase kapa kofi ntle le tsoekere kapa tee, empa noa lino tse 30 ka mor'a hore u je kefir.
Qetellong, re phaella ka hore ka lebaka la lijo tsena tse hlahisoang, u ka potlakela ho theola boima ba 'mele ka Selemo se Secha, u lahleheloa ke liponto tse eketsehileng,' me ha ho hlokahale hore u nahane hore moaparo oa hao oa likoloi o tla lula ka kamoreng.