Ho ja lijo tse theolelang 'mele ka potlako le ka mokhoa o nepahetseng

Litaba

• Lenaneo le felletseng la matsatsi a 3
• Melao e 3 e bonolo ea hore lijo tsena li sebetse
• Boikoetliso ba ho theola boima ba 'mele
• 1. Ho ikoetlisa ka mofuthu
• 2. Ho ikoetlisa sebakeng se seng
• Lekola tsebo ea hau ea lijo
• Leka tsebo ea hau!

Ho fokotsa boima ba 'mele kapele le ka tsela e phetseng hantle, ho bohlokoa hore motho a be le litloaelo tse phetseng hantle, tse lokelang ho kenyelletsa tloaelo ea ho ikoetlisa khafetsa le ho eketsa metabolism le lijo tse amohelang ts'ebetso ea metabolism.

Leha ho le joalo, ho bohlokoa ho tseba hore "lebelo" la ho fokotsa boima ba 'mele le ka fapana ho ea ka boima ba' mele boo u lokelang ho bo theola. Hangata, boima bo boima boo o lokelang ho bo theola, o fokotseha le ho feta nakong e nyane, hobane 'mele o na le tšusumetso e fapaneng le eo o neng o tloaetse ho e sebelisa, ke ka hona boholo ba nako libekeng tsa pele tsa lijo boima tahlehelo e kholo.

Lenaneo le felletseng la matsatsi a 3

Tafole e latelang e bontša mohlala oa lenane la matsatsi a mararo la ho theola boima ba 'mele.

Seneke	Letsatsi la 1	Letsatsi la 2	Letsatsi la 3
Lijo tsa hoseng	Lebese le khutsitsoeng la 240 ml + omelet le entsoeng ka lehe le le leng le tamati	Litholoana tse sa tsoekere tse sa tsoekere + sopho e le 'ngoe ea chia	Yogurt ea skimmed + 1 col ea sopho e entsoeng ka linseed + lilae tse 2 tsa chisi e besitsoeng ka lettuce le langa le le lej
Seneke sa hoseng	1 apole + li-chestnut tse 3	Lilae tse 2 tsa chisi e tšoeu + sekotlolo se le seng sa gelatin	Pear e 1 + manoko a mararo
Lijo tsa mots'eare	150 g ea tlhapi ea tlhapi + 2 col ea sopho ea chickpea + salate e phehiloeng + likhae tse 2 tsa phaenapole	150 g ea letsoele la kana + 2 col ea sopho ea linaoa + salate e tala e halikiloeng + 1 lamunu	Sopho ea meroho e nang le quinoa + 1 lehe le phehiloeng + selae se le seng sa mahapu
Seneke-thapama	1 yogurt ea skimmed + 1 col ea sopho e entsoeng ka folaxe	Lilae tse 2 tsa mahapu + li-chestnut tse 3	1 kopi ea omelet ea tee e sa tsoekere

Lijo tse ts'episang sephetho se potlakileng li lokela ho etsoa ka nako e lekanyelitsoeng mme lijo life kapa life li lokela ho etsoa tlasa taolo ea setsebi sa phepo, haholoholo haeba motho a na le lefu le kang lefu la tsoekere le khatello ea mali. Sheba direpe tse 5 tsa Crepioca ho theola boima ba 'mele.

Melao e 3 e bonolo ea hore lijo tsena li sebetse

1. Lijo tse lumelletsoeng: nama e se nang mafura, tlhapi, mahe, lijo tsa leoatleng, lebese le tlotsitsoeng le lihlahisoa, lipeo, linate, linaoa, meroho le litholoana.
2. Lijo tse thibetsoeng: tsoekere, litapole, bijoux, bohobe, raese, phofo, mayonnaise, botoro, oli, oli ea mohloaare, libanana, morara, li-avocado le nama e sebetsitsoeng e kang boroso, boroso, bacon le ham.
3. Qala phepo e matlafatsang e ntlafatsa liphetho, kahoo bona risepe e ntle ea sopho ea detox ho phethela lijo tsena, ka video ena:

Lijo tsena li ka tlatsetsoa ka li-tee ho theola boima ba 'mele, joalo ka sirilamunu le ginger kapa tee e tala, e thusang ho fokotsa ho ruruha le ho boloka metsi, ho fokotsa takatso ea lijo le ho potlakisa metabolism. Ithute ho lokisa li-tea ho theola boima ba 'mele.

Meriana e u thusang ho theola boima ba 'mele, joalo ka sibutramine kapa orlistat, ke khetho, haholo ha botenya bo beha bophelo ba hau bo kotsing, empa bo lokela ho nkoa feela ka khothaletso ea gastroenterologist kapa endocrinologist, ho seng joalo, ha moriana o felile ho ka etsahala haholo hore motho a behe boima ba 'mele hape.

Boikoetliso ba ho theola boima ba 'mele

Ho tlatselletsa phepo ena ho boetse ho kgothaletswa ho chesa likhalori tse ngata ho feta kamoo o jang, 'me bakeng sa seo, boikoetliso ke thuso e ntle haholo. Tse ntlehali ke:

1. Ho ikoetlisa ka mofuthu

Mekhoa e metle ea ho theola boima ba 'mele ke ho fofa, joalo ka ho tsamaea ka potlako, ho matha, ho palama baesekele, ho soka sekepe kapa ho sesa. Mosebetsi oa mofuta ona o chesa likhalori tse ngata ka nako e khuts'oane, o loketse ho chesa mafura a bokellaneng, ntle le ho ntlafatsa matla a pelo le matla a ho hema. Li tlameha ho etsoa bonyane metsotso e 20, ka letsatsi.

2. Ho ikoetlisa sebakeng se seng

Boikoetliso ba li-buttock bo thusa ho eketsa boima ba mesifa, bo o lumella ho loants'a cellulite le ho ntlafatsa boitšepo. Empa boikoetliso bona le bona bo bohlokoa hobane ha mesifa e phahameng le e mahareng ea gluteal e fokola, ho ka ba le bohloko mokokotlong, mangoleng le lethekeng.

Bakeng sa sephetho se setle, boikoetliso bo lokela ho etsoa letsatsi le leng le le leng, 'me lijo li lokela ho ba le lijo tse nang le liprotheine, joalo ka nama e tšoeu, yogurt le omelet e tšoeu ea mahe hobane li rata sebopeho sa mesifa. Tseba lijo tse ling tse nang le protheine e ngata.

Liikoetliso tse peli tsa glutes, tse ka etsoang lapeng, mme ka metsotso e seng mekae, ke:

Ex. 1: Boemong ba litšehetso tse 4, litsoeng li lutse fatše, phahamisa leoto le le leng kaholimo ho mola oa bophahamo ba letheka. Ho phahama ha leoto ho ka ba lisenthimithara tse 10 mme ha ho na lebaka la ho phomotsa lengole fatše. Etsa lifti tse 8 'me u phomole metsotsoana e 30. Pheta boikoetliso makhetlo a mabeli hape.

Ex 2:U robetse ka mokokotlo, matsoho mahlakoreng, phahamisa letheka makhetlo a 8 ka tatellano ebe u phomola metsotsoana e 30. Pheta boikoetliso bo tšoanang makhetlo a mabeli hape.

Shebella video e latelang 'me u bone malebela a ho theola boima ba' mele ka potlako:

Lekola tsebo ea hau ea lijo

Fumana boemo ba hau ba tsebo ka ho ja ka phepo e nepahetseng ka ho tlatsa lipotso tsena tse potlakileng:

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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