Matsatsi a 21 ho ntlafatsa bophelo ba hau

Litaba

• Matsatsi a 21 ho ntlafatsa bophelo ba hau

Ho ntlafatsa litloaelo tse ling tse mpe tse fumanoang bophelo bohle le tse ka senyang bophelo bo botle, ho nka feela matsatsi a 21 ho hlophisa bocha 'mele le kelello ka boomo, ho ba le maikutlo a matle le ho latela melao ho fihlela, kamora matsatsi a 21, e iketsahalla ebile e le ea tlhaho.

Kahoo, e le hore bophelo ba hau bo ntlafale ka litsela tse 'maloa, latela mekhoa e bonolo haholo le e sebetsang ea ho e amohela, e le' ngoe ka letsatsi, ka hona o ntlafatse litloaelo le bophelo ba hau bo botle.

Matsatsi a 21 ho ntlafatsa bophelo ba hau

Malebela a 21 a ho ntlafatsa bophelo ba hau ke:

Letsatsi la 1: Lijo tsa motšehare le lijo tsa mantsiboea ka metsotso e 20: Ho nka boko metsotso e ka bang 20 ho utloisisa hore mpa ea hau e tletse mme ke ka mor'a moo feela e romellang molaetsa oa hore ha o sa hloka ho o ja, o thibela tlala. Ka hona, ho lokela ho nka bonyane metsotso e 20 ho qeta lijo tsa mots'eare kapa lijo tsa mantsiboea, ho hlafuna butle ho khetha ts'ebetso ena.

Letsatsi la bobeli: E-re che ho soda:Seno se tloaelehileng se nooang se na le tsoekere, ke 1 e le 'ngoe feela e ka nang le li-cubes tse 10 tsa tsoekere, e leng li-calories tse ka sebelisoang ka botlalo, empa le senoa-mapholi ha se tlise melemo ea bophelo bo botle, hape nakong ea lijo ha ua lokela ho noa ho feta 100 ml ea metsi, ka ho khetheha.

Letsatsi la 3: Lijo tsa hoseng tse nang le phepo: Ho ja lijo tsa hoseng tse hlabosang le tse nang le phepo ke habohlokoa ho fokotsa matšoenyeho le takatso ea ho ja ho hong ho hlabosang motšehare. Likhetho tse ling tse ntle: kofi e nang le lebese + le bohobe bo nang le chisi + selae sa papaya kapa kopi e nyane ea yoghurt e nang le granola + kopi ea kofi, ka matsatsi a maphathaphathe.

Letsatsi la 4: Ha ho lisoso tse lokiselitsoeng hantle: Lisoso tse tšoanelehang ka ho fetisisa ke tsena: setsi sa avocado, yogurt le konofolo, peista ea chickpea le botoro ea sesame. Mese e meng ha e khothaletsoe hobane e na le mafura a mangata, ao ntle le ho rata mafura a mpeng, a koala methapo.

Letsatsi la bohlano: Ja litholoana ho fapana le lijo tse bobebe tse tsoekere:Mohlala o motle oa seneke ke sekotlolo sa lijo-thollo se nang le sekhechana sa litholoana. U ka fapana litholoana letsatsi le leng le le leng 'me u siee apole e tloaelehileng, pere kapa banana. Butle-butle o tla tloaela tatso le ho ba bonolo ho ja litholoana letsatsi le letsatsi. Le ha tholoana e na le tsoekere, ke khetho e ntle ho feta khabohaedreite efe kapa efe e kang bohobe ba bohobe kapa bohobe ba litapole, mohlala.

Letsatsi la 6: Noa likhalase tse 4 tsa metsi:Ho noa likhalase tse 4 tsa metsi ka letsatsi ho netefatsa metsi le ho nolofatsa litulo ho qoba li-hemorrhoids. Khalase ea pele e ka ba hanghang ha motho a tsoha, ka halofo ea sirilamunu, khalase ea bobeli e lokela ho ba ka hora ea 11 hoseng 'me e ka natefeloa ke metsi ka koena, fragola kapa likomkomere. Khalase ea boraro e lokela ho ba bohareng ba thapama le ea ho qetela pele ho nako ea ho robala, leha o sa nyoroa.

Letsatsi la 7: ja lijo tsa mots'eare ka metsotso e 25: Ho natefeloa ke nako ea lijo le ho ja butle ho thusa ka tšilo ea lijo le ho ja hanyane. Kahoo mathe a hlahisoa ka bongata bo boholo, tšilo ea lijo e bonolo, o noa maro a fokolang ka nako eo 'me o ja likhalori tse fokolang.

Letsatsi la 8: Letsatsi le se nang nama:Ho tlosa nama ho letsatsi le le leng feela ka beke ke khetho e ntle ea ho eketsa ts'ebeliso ea meroho e mengata le ho etsa detox. Letsatsing leo u ka natefeloa ke ho ja lebese la khomo le tse tsoang ho lona. Ho thoe'ng ka ho leka ntho e ncha? Na u lekile quinoa kapa bulgur? Ho thoe'ng ka ho ja asparagus kapa majoe a leoatle? Lijo tsena li na le phepo e ntle haholo 'me ho latsoa lijo tse ncha ke boiphihlelo bo makatsang.

Letsatsi la 9: Tsamaea metsotso e 20:Ho tsamaea metsotso e 20 ho ntlafatsa tšebetso ea pelo, 'mele le kelello. Nahana hore ho nka feela metsotso e 10 ho fihla, le metsotso e meng e 10 ho tla. Haeba u se u ntse u tsamaea hang ka beke, e ea ho 2 ebe u ea 3.

Letsatsi la 10: Noa likhalase tse 6 tsa metsi: Ka ho eketsa palo ea metsi a nooang u ruta mala hantle, letlalo le ba bonojana 'me ha u utloe u lapile haholo hape e fokotsa menyetla ea tšoaetso ea mosese.

Letsatsi la 11: Ho tsamaea:Ha u tsamaea kapa u potoloha u potoloha haholoanyane, sebelisa likhalori tse ngata hape u ntlafatsa phallo ea mali, u matlafatsa pelo ea hau.

Letsatsi la 12: Fokotsa tsoekere e tšoeu ea bophelo ba hau:Tsoekere e na le lik'hilojule tse ngata 'me e eketsa tsoekere maling. Likhetho tse ntle ka ho fetisisa ke tsoekere ea demerara, tsoekere ea coconut, tsoekere e sootho kapa stevia, empa kamehla e ngata haholo.

Letsatsi la 13: Ebola ho feta 'me u phuthulle hanyane:Lijo tse pakiloeng li na le li-additives, lidae le linoko tse li bolokang nako e telele lishelefong tsa suphamakete. Tsela ea ho tsoa ke ho ebola ho feta le ho thatolla tse nyane.

Letsatsi la 14: Robala hantle: Ho phomola hantle ho thusa ho boloka mohopolo le bophelo bo botle ba kelello, ho qoba mokhathala le ho ja ho tlōla. Seta alamo kamora ho robala lihora tse 7-8.

Letsatsi la 15: Noa likhalase tse 10 tsa metsi:Khalase e le 1 hoseng ka mpeng e se nang letho, likhalase tse 3 hoseng, likhalase tse 3 thapama, khalase e le 'ngoe pele u robala, likhalase tse 2 setsing sa boikoetliso kapa nakong ea ho tsamaea.

Letsatsi la 16: Ja metsotso e 30: U se u ka ja ka metsotso e 25, 'me ena ke tlholo e kholo! Joale iphe nako ea ho eketsa metsotso e 5 lijong tsa hau. Ho ja ka khutso ho tlisa boiketlo moeeng.

Letsatsi la 17: E-re che ho letsoai: Litlama tse nkhang hamonate li fetela ka nqane ho laurel, parsley le coriander, ntle le ho fokotsa letsoai tse fanang ka tšusumetso e khethehileng ho sejana sa hau le ho etsa sejo se seng le se seng motsotso o khethehileng.

Letsatsi la 18: Likhoele tse ling bophelong ba hau:Ka ho ja litlheferetsi o laola mala, k'holeseterole e tlase mme o theola boima ba 'mele. Likhetho tse ntle ke li-oats, litholoana tse sa ebuoang, linoko le linoko tsa koro.

Letsatsi la 19: Leka sopho ea detox: Sopho ea detox e bobebe ebile e thusa ho theola mmele, e na le letsoai le lenyenyane mme e ntle bakeng sa hau hore o seke oa beha leoto la hau ho jackfruit nakong ea lijo tsa mantsiboea.

Letsatsi la 20: Ha ho lijo tse lokiselitsoeng kapa lijo tse potlakileng: Lokisetsa lijo tsa hau ka lijo tsa 'nete le tse matlafatsang haholo,' me ka linako tsohle u qobe tse hoamisitsoeng, tse tletseng chefo e u nontšang 'me e fosahetse bophelo ba hau.

Letsatsi la 21: Lijo tse monate haholo:Peo ea Chia, açaí, blueberries, goji monokotsoai kapa spirulina, ke mehlala e meng ea li-superfoods tse nang le fiber, livithamini le liminerale, tse thusang ho phethela le ho matlafatsa lijo.

Leka 1 ka letsatsi 'me u fetole bophelo ba hau hore bo be molemo.