Lijo ho theola ho fihlela ho 5 kg ka libeke tse 2

Litaba

• Seo u ka se jang
• Lijo Tseo re Lokelang ho li Qoba
• Lenaneo la ho theola boima ba 'mele ka libeke tse 2
• Malebela a mang a ho theola boima ba 'mele
• Li-diuretic tea ho theola mpa
• Lekola tsebo ea hau ea phepo e nepahetseng
• Leka tsebo ea hau!

Ho theola boima ba 'mele ka libeke tse 2 ho hlokahala hore o be le phepo e nepahetseng le e leka-lekaneng, ho bohlokoa ho kenyelletsa litholoana, meroho le lijo tse felletseng tse nang le fiber, ntle le khothaletso ea ho qoba ts'ebeliso ea lijo tse sebelisitsoeng, lijo tse halikiloeng, lijo tse hoammeng joalo ka pizza le lasagna, boroso, lijo tse potlakileng, jj.

Libekeng tse 2 ho a khonahala ho theola lipakeng tsa 1 kg le 5 kg, leha ho le joalo, boima bona bo ka fapana ho latela metabolism ea motho, taba ea hore ho ja ho etsoa hantle le tloaelo ea ho ikoetlisa khafetsa.

Ho fihlela sepheo, ho bonts'oa hore motho o etsa mesebetsi e mengata ea ho ikoetlisa, joalo ka ho matha, ho sesa kapa ho tsamaea, ka mohlala, kaha li thusa 'mele ho sebelisa matla a mangata le ho chesa mafura a bokelletsoeng. Sheba lenane la mekhoa e metle ea ho ikoetlisa.

Seo u ka se jang

Bakeng sa ho fokotsa boima ba 'mele ka libeke tse 2, lijo tse lumelletsoeng ke litholoana le meroho, hobane li na le fiber e ngata, e netefatsang maikutlo a ho khotsofala le ho ntlafatsa tsamaiso ea mala. Lijo tse kang:

• Oat;
• Quinoa;
• Raese;
• Bohobe bo felletseng ba lijo-thollo;
• Mahe;
• Linaoa;
• Granola e se nang tsoekere;
• Tapole;
• Folaxe, soneblomo, mokopu le peo ea sesame;
• Litholoana tse omisitsoeng tse kang linate, lialmonde, matokomane le linate tsa cashew;
• Lebese le entsoeng ka metsi, joalo ka chisi e tšoeu.

Lijo tse ling tse ka potlakisang metabolism mme ka hona tsa rata ho theola boima ba 'mele ke lijo tsa thermogenic, joalo ka sinamone, ginger, pepere e khubelu, kofi, tee e tala le asene ea apole cider, e ka kenyelletsoang le lijong. Ithute haholoanyane ka lijo tsa thermogenic.

Lijo Tseo re Lokelang ho li Qoba

Lijo tse lokelang ho qojoa ke tse ruileng letsoai, tsoekere, phofo e tšoeu ea koro le mafura, joalo ka:

• Tsoekere: tsoekere, lipompong, li-dessert, likuku, chokolete;
• Letsoai: letsoai, moriana oa soya, sopho ea Worcestershire, li-cubes tsa nama le moro oa meroho, li-tenderizers tsa nama, sopho e entsoeng ka phofo;
• Phofo e tšoeu ea koro: mahobe, likuku, liphae, sopho e tšoeu, lijo tse bobebe;
• Mafura: Lijo tse halikiloeng, nama e khubelu, bacon, boroso, boroso, salami, nama e khubelu e nang le mafura a mangata, lebese le chisi e mosehla joalo ka cheddar le sejana se lehlakoreng.
• Lihlahisoa tse tsoetseng pele: li-cookie tse kentsoeng, liphutheloana tse bobebe, lijo tse hoammeng tse halikiloeng, pizza, lasagna, lino-mapholi le maro a mabokose.

Ho nka sebaka sa letsoai tokisetsong ea lijo, o ka sebelisa litlama tsa tlhaho le linoko tse kang onion, konofolo, rosemary, parsley, thyme, basil le oregano, kaha li etsa hore lijo li be tatso hape li sa bake ho boloka metsi 'meleng.

Lenaneo la ho theola boima ba 'mele ka libeke tse 2

Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 ho theola lik'hilograma tse 5 ka libeke tse peli. Kamora matsatsi ana a mararo motho a ka kopanya lethathamo la lintho tsa hae a nahanne ka malebela a bontšitsoeng pejana:

Seneke	Letsatsi la 1	Letsatsi la 2	Letsatsi la 3
Lijo tsa hoseng	Khalase e le 'ngoe ea lebese le khutsitsoeng + selae se le seng sa bohobe ba lijo-thollo le selae se le seng sa chisi e tšoeu + selae se le seng sa letsoele la Turkey	1 yogurt e mafura a tlase + 1/4 kopi ea oats + khaba e le 'ngoe ea peo ea chia + le banana ba 1/2 e haliloeng	Kofi e nang le lebese le halikiloeng le le sa tsoekere + 1 oat pancake + selae se le seng sa chisi e tšoeu
Seneke sa hoseng	Selae se le seng sa papaya se nang le thispone e le 1 ea habore	1 khalase ea lero la detox e tala	Selae se le seng sa mahapu + li-unit tse 10 tsa matokomane
Lijo tsa mots'eare	Sengoathoana se le seng sa hake e halikiloeng + likhaba tse 3 tsa raese e sootho + likhaba tse 2 tsa linaoa + salate ea broccoli le lihoete + khaba e le 'ngoe ea oli ea mohloaare	Khoele e le 'ngoe ea khoho e nang le mongobo oa tlhaho oa langa le le lej + likhaba tse 3 tsa pasta ea wholegrain + salate e nang le khaba e le' ngoe ea linate + khaba e le 'ngoe ea oli ea mohloaare	Fillet ea letsoele e 1 ea turkey + likhaba tse 4 tsa quinoa + kopi e le 1 ea meroho e phehiloeng + khaba e 1 ea sopho e entsoeng ka oli ea mohloaare
Seneke-thapama	1 apole + 2 ricotta toast	Lero la papaya le thispone e le 1 ea flaxseed	1 yogurt e mafura a tlase + linate tse 6

Bongata bo kenyellelitsoeng lenaneng le fapana ho latela lilemo, thobalano, boikoetliso le boteng kapa ho ba sieo ha lefu lefe kapa lefe, kahoo ho bohlokoa ho ea ho setsebi sa phepo ho etsa tlhahlobo e felletseng le ho bala moralo oa phepo ho latela litlhoko tsa mamello. batho.

Bona video e ka tlase bakeng sa malebela a ho omisa mpa le ho hlalosa mpa:

Malebela a mang a ho theola boima ba 'mele

Malebela a mang ao ho leng bohlokoa ho a latela ha o theha moralo oa phepo ea letsatsi ke:

• Ja lijo tse 5 ho isa ho tse 6 ka letsatsi: Lijo tsa mantlha tse 3 le li-snacks tse peli ho isa ho tse 3, ho kgothaletswa ho ja lihora tse ling le tse ling tse 3;
• Ja litholoana tse 3 ho isa ho tse 4 ka letsatsi, u khethe litholoana tse nang le makhapetla le mokotla;
• Halofo ea sejana e lokela ho ba le meroho, lijong tsa mots'eare le lijong tsa mantsiboea, 'me ho bohlokoa ho ja bonyane li-servings tse 2 ka letsatsi;
• Ho kgothaletswa ho khetha mohloli o le mong feela oa lik'habohaedreite, ho qoba ho beha mehloli e fetang e le 'ngoe poleiting;
• Khetha pakeng tsa linaoa, poone, lierekisi, lierekisi, linaoa tsa soya le lensisi e le mohloli oa protheine ea meroho ebe o beha likhaba tse 2 feela poleiti;
• Tlosa mafura kaofela nameng pele u a ja, ho kenyeletsoa letlalo la tlhapi, khoho le Turkey, ntle le ho fokotsa ts'ebeliso ea nama e khubelu makhetlo a 2 ka beke.

Ho a khonahala ho kenyelletsa lero la detox ho se seng sa lijo tse bobebe, tseo ka ho khetheha li lokelang ho lokisoa le meroho, hobane li na le fiber. Sheba lipepe tse ling tsa lero la detox ho theola boima ba 'mele.

Li-diuretic tea ho theola mpa

Ntle le lijo, o lokela ho tsetela ts'ebeliso ea li-diuretic tea tse eketsang metabolism, joalo ka tee e tala, tee ea matcha, tee ea hibiscus (lipalesa tsa jamaica) le tee ea ginger e nang le phaenapole. Ho ba le phello e lakatsehang, o lokela ho noa linoelo tse 3 ho isa ho tse 4 tsa tee ka letsatsi, ntle le ho eketsa tsoekere.

Ho bohlokoa hape ho noa bonyane 1.5 L ea maro ka letsatsi, haholo-holo li-diuretic tea kapa metsi, ho loants'a ho boloka metsi le ho ntlafatsa tšebetso ea mala.

Lekola tsebo ea hau ea phepo e nepahetseng

Nka lipotso tsena tse potlakileng ho fumana boemo ba hau ba tsebo ea ho ja lijo tse matlafatsang tsa boima ba 'mele:

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Leka tsebo ea hau!

Qala tlhahlobo Ho bohlokoa ho noa lilithara tsa metsi lipakeng tsa 1.5 le 2 ka letsatsi. Empa ha o sa rate ho noa metsi a bonolo, khetho e ntle ke:

• Noa lero la litholoana empa u sa kenye tsoekere.
• Noa li-tea, metsi a tatso kapa metsi a phatsimang.
• Nka li-soda tse bobebe kapa tse bobebe 'me u noe biri eo e seng joala.

Lijo tsa ka li phetse hantle hobane:

• Ke ja hanngoe feela kapa habeli motšehare ka molumo o phahameng, ho bolaea tlala ea ka le hore ke se ke ka ja eng kapa eng letsatsi lohle.
• Ke ja lijo tse nang le meqolo e menyenyane mme ke ja lijo tse sa sebetsoang tse kang litholoana le meroho. Ho feta moo, ke noa metsi a mangata.
• Joalo ka ha ke lapile haholo mme ke noa eng kapa eng nakong ea lijo.

Ho ba le limatlafatsi tsohle tsa bohlokoa bakeng sa 'mele, ho molemo ho:

• Ja litholoana tse ngata, leha e le mofuta o le mong feela.
• Qoba ho ja lijo tse halikiloeng kapa tse halikiloeng 'me u je feela seo ke se ratang, ho hlompha tatso ea ka.
• Ja hanyenyane ho tsohle mme o leke lijo tse ncha, linoko kapa litokisetso.

Tsokolate ke:

• Lijo tse mpe tseo ke tlamehang ho li qoba hore ke se ke ka nona 'me ha li tšoane le phepo e nepahetseng.
• Khetho e ntle ea lipompong ha e na le cocoa e fetang 70%, mme e kanna ea u thusa ho theola boima ba 'mele le ho fokotsa takatso ea ho ja lipompong ka kakaretso.
• Lijo tseo, hobane li nang le mefuta e fapaneng (e tšoeu, lebese kapa e ntšo ...) e ntumellang ho etsa lijo tse fapaneng.

Ho fokotsa boima ba 'mele ho ja bophelo bo botle ke tlameha ho:

• Tlala tlala 'me u je lijo tse sa thabiseng.
• Ja lijo tse tala le litokisetso tse bonolo, tse kang tse halikiloeng kapa tse phehiloeng, ntle le lisoso tse nonneng haholo le ho qoba lijo tse ngata lijong ka leng.
• Ho noa meriana ho fokotsa takatso ea ka ea lijo kapa ho eketsa metabolism ea ka, molemong oa ho mpha matla.

Ho etsa thuto e ntle ea phepo le ho theola boima ba 'mele:

• Ha kea lokela ho ja litholoana tsa caloric haholo leha li phetse hantle.
• Ke lokela ho ja litholoana tse fapaneng le haeba li na le khalori haholo, empa ketsahalong ena, ke lokela ho ja hanyane.
• Li-calories ke tsona lintho tsa bohlokoahali ha u khetha tholoana eo ke lokelang ho e ja.

Thuto hape ea lijo ke:

• Mofuta oa phepo e etsoang nako e telele, ho fihlela boima bo batlang.
• Ntho e loketseng batho ba batenya haholo.
• Mokhoa oa ho ja o sa u thusang feela ho fihlela boima ba 'mele ba hau bo botle empa hape o ntlafatsa bophelo ba hau ka kakaretso.

Fetileng E 'ngoe