Fokotsa boima ba mmele bo monate ebile bo phetse hantle

E 'ngoe ea litsela tse sebetsang ea ho theola boima ba' mele ke mokhoa oa Dr. Gavrilov. Lenaneo la ho fokotsa boima ba 'mele le kenyeletsa mekhahlelo e mengata.

  1. Ka kelellong ho latela 'mele ho theola boima ba' mele, supa lisosa tsa kelello tsa ho nona ho feta tekano;
  2. Ithute ho khetholla pakeng tsa tlala le takatso ea lijo;
  3. Butle-butle hlakola 'mele hore o rate lijo tse kotsi;
  4. Theha sistimi e nepahetseng ea phepo ea nako e tlang.

Fokotsa boima ba mmele bo monate ebile bo phetse hantle

Ho thata haholo ho ba bangata ho fokotsa lijo. Ts'ebetso ena e ka nolofatsoa ka ho arola lihlahisoa tse tloaelehileng hore li sebelisoe hape li be kotsi. Li-jusi tse sebetsang, lisaladi tse tsoang merohong e mecha le litholoana, lihlahisoa tsa lebese tse nang le mafura a mangata, tlhapi, lijo tsa leoatleng, lijo-thollo, chisi tse thata.

Lihlahisoa tse Feletseng tsa Boima ba Tahlehelo

Ho baka, liswiti, botoro, lisose, lijo tse ka makotong, soseji, lijo tse "potlakileng", litapole (ntle le ho baka), libanana, morara li nkuoa li le kotsi. Ntho ea bohlokoahali ke ho ithuta ho rarolla mathata a hau ntle le ho thula.

Lijo tse se nang phepo e ntle ha u theola boima ba 'mele

Ha o qala ho fokotsa phepo e nepahetseng, ho bohlokoa ho hopola hore sena ha se na ho thusa ho tlosa boima ba mmele bo feteletseng, empa hape se tla hloekisa mmele, ntlafatsa bophelo bo botle le maikutlo.

Fokotsa boima ba 'mele hantle

Ba batlang ho theola boima ba 'mele ba lokela ho fokotsa ho ja lijo tse nang le khalori e ngata. Ebe 'mele o tla qala ho sebelisa matla a hae a bolokiloeng - mafura a bokelletsoeng.

Fokotsa boima ba 'mele hantle

U hloka ho ja hanyane (makhetlo a 4-6 ka letsatsi). Se ke oa bolaoa ke tlala, qoba likotlo. Ho seng joalo, maikutlo a fosahetseng mabapi le ts'ebetso ea ho theola boima ba 'mele a tla theha' mele o tla qala ho boloka mafura.

Fetohela lijong tse phetseng hantle butle-butle, u se ke oa itšilafatsa kuku, haeba u hlile u batla ho e ja.

Lipapali tse qabolang

Lipapali tse qabolang

Lithuto tsa 'mele li na le thuso, empa eseng "ka matla". Ehlile, li tla lebisa sephethong se potlakileng. Bakeng sa ba sa tloaeloang boithapollo ba lipapali, mesebetsi efe kapa efe ea 'mele e tla ba molemo: ho hloekisa ntlo, ho tants'a maoto, ho tsamaea hangata (hoo e ka bang mehato ea 10000).

Phapang ea phepo e nepahetseng - ho theola boima ba 'mele ho phetse hantle ebile ho monate

Lisebelisoa tsa ho ja li ka etsoa ka boithatelo. Lenane la lijo tse nang le phepo e nepahetseng le lumella ho ja tse fapaneng le tse khotsofatsang. Empa ka nako e ts'oanang, ho hlokahala hore o phethe litlhoko tsa ho fokotsa litaba tsa khalori, ho fokotsa boholo ba lits'ebeletso. E thibetsoe.

Phapang ea phepo e nepahetseng - ho theola boima ba 'mele ho phetse hantle ebile ho monate

Lijo tsa hoseng tse kholo, 350-400 kcal. Tsena ke lijo tsa protheine (mahe kapa likhoho, nama, tlhapi, lijo tsa leoatleng), lik'habohaedreite tse phetseng hantle ka fiber (lijo-thollo tse felletseng, meroho) le oli ea mohloaare kapa pasta e entsoeng ka linate tse sa lomosoang kapa lipeo (urbec).

Lijo tsa motšeare (300-350 kcal). Sopho ea meroho kapa ea li-mushroom, borscht (ho na le sopho e ngata le e tlase ea khalori lijong), hammoho le salate ea nama le meroho kapa sejana sa bobeli.

Snack ho 150-200 kcal. Hangata ke litholoana, linate kapa sandwich (feela ntle le botoro, soseji).

Lijo tsa mantsiboea Nama e nang le mafura a tlase (mmutla) kapa shrimp, squid, tlhapi le karolo e kholo ea salate. Volumetric, e khotsofatsang le e tlase-khalori - 250-300 kcal.

E monate hape e nyenyefalitse - e tsamaisana?

Li-sweets li lumelloa makhetlo a 2-3 ka beke, eseng tse fetang 50 g ho e amohela. E ka ba litholoana tse omisitsoeng, li-stevia, lipompong tse entsoeng ka matsoho.

E monate hape e nyenyefalitse - e tsamaisana?

Noa metsi metsotso e 30 pele ho lijo kapa ka mor'a lijo, kamora lihora tse 1,5, lilithara tse 1,5-2 ka letsatsi.

Nako le nako o ka noa kopi ea kofi hoseng kapa tee e tala ntle le tsoekere.

Lijo tsa ho theola boima ba 'mele ha li lumelle tlala. Ka hona, ho khothalletsoa ho etsa lijo tse phetseng hantle. Litholoana tsa ho sebelisa mokhoa ona oa ho theola boima ba 'mele ke ho tlosa boima ba lik'hilograma tse 4 ka khoeli.

Eketsa ka tlhaloso

Aterese ea hau ea lengolo-tsoibila e ke ke ea phatlalatsoa. masimo a hlokahala a tšoauoa *