Sengoli: Carl Weaver
Letsatsi La Creation: 25 Hlakubele 2021
Ntlafatsa Letsatsi: 29 Mphalane 2024
Anonim
My Secret Romance Episode 8 | Multi-language subtitles Full Episode|K-Drama| Sung Hoon, Song Ji Eun
Video: My Secret Romance Episode 8 | Multi-language subtitles Full Episode|K-Drama| Sung Hoon, Song Ji Eun

Litaba

A mang a mabaka a atileng haholo ao ke netefatsang hore ke tla a utloa likhoeling tse 'maloa tse tlang ke "Ho bata ho sebetsa!" kapa "Boemo ba leholimo bo lerootho, ha ke khone ho ikoetlisa ka ntle." E, ho thata ho khothala ha moea o lla kapa pula kapa lehloa li theoha-ho ka sitisa batho ba ikoetlisang haholo-empa u se ke ua thibela mehopolo eohle ea ho ea ka ntle bakeng sa nako ea mofufutso. Malebela ana a tla u thusa ho fumana thabo ea boithapollo ba moea o bocha ba mariha.

Apara hantle

Seo se bolela mekhahlelo, mekhahlelo, mekhahlelo & 8212; ke senotlolo sa ho lula hantle maemong a leholimo a batang. Mariha, ke ts'epa liaparo tsa kahare tsa kahare tsa Terramar Thermasilk. Ha e kholo kapa e tlama, 'me e phefumoloha. Ke boetse ke rata Under Armor, e nang le marikhoe le marikhoe a etselitsoeng mekhahlelo e itseng ea mocheso.Hopola hore ha o thellisa le ho feta ha o ikoetlisa ho parola naha, o thellisa lehloeng, o matha-o chesa haholo, kahoo likarolo tsa hau li lokela ho ba bobebe haholoanyane. Mohlomong qalong u ka ba serame, empa u tla futhumala kapele. Haeba u ja lijo tse monate ha u qala, u tla chesa haholo ka mor'a metsotso e ka bang 10.


Eketsa mofuthu oa hau

Ho ka nka metsotso e meng e mehlano kapa ho feta ho phahamisa mocheso oa 'mele oa hau ha ho bata, kahoo nka nako ho qala. Ho potlaka haholo kapa ka thata kapele ho ka sithabetsa mesifa e batang mme ho lebise likotsing. Mamela 'mele oa hau kamehla.

Hydrate esita le

haeba lehlwa kapa pula e na. Thibela ho felloa ke metsi 'meleng ka ho latela litataiso tse tšoanang tsa ho noa tseo u li khomarelang selemo kaofela: Sebelisa li-ounces tse 8 ho isa ho tse 16 bakeng sa boikoetliso ba hora.

Tlatsa hoseng.

Hangata ke batla lijo tse ngata hoseng nakong ea mariha. Toast kapa lehe le phehiloeng ka thata ha le etse joalo. Oatmeal e sehiloeng ka tšepe kapa botoro ea almonde le banana ke likhetho tse ntle haholo tse nang le matla. Ho ba le mpa e felletseng ho etsa hore ke futhumale, 'me ho khetha li-fiber tse ngata kapa ho kopanya carbs le protheine ho mpha mafura a mangata.

E-ea ho bapala lehloeng

Sledding le bana ba hau e chesa lik'hilojule tse 485 ka hora. Ho etsa monna oa lehloa, 277. Mme ho itsamaela feela serapeng sa boikhathollo (ka lieta tse sa keneleng metsi kapa lieta tsa lehloa) ho phatloha likhalori tse 526. Ntle le boikoetliso bo botle boo u tla bo fumana, letsatsi le moea o hlasimollang li ka thusa ho phahamisa maikutlo le matla a hau. Bona, ke mang ea hlokang boikoetliso?


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