Sengoli: Roger Morrison
Letsatsi La Creation: 25 September 2021
Ntlafatsa Letsatsi: 5 November 2024
Anonim
Face, neck, décolleté massage for thin skin Aigerim Zhumadilova
Video: Face, neck, décolleté massage for thin skin Aigerim Zhumadilova

Litaba

Lisebelisoa tsa tlhaho tsa vithamine bakeng sa baatlelete ke litsela tse ntle tsa ho eketsa palo ea limatlafatsi tsa bohlokoa bakeng sa ba ikoetlisang, molemong oa ho akofisa kholo e ntle ea mesifa.

Tsena ke li-supplement tse entsoeng ka maiketsetso tse nang le magnesium, calcium le protheine tse thibelang ho hlaha ha mesifa, ho matlafatsa masapo le ho rata phaello ea mesifa.

1. Eggnog bakeng sa mesifa hypertrophy

Otla ka lehe la blender, 1 yogurt e tiileng le teaspoon e 1 ea tsoekere.

Egnogog e ntle ho e nka kamora koetliso, kaha e eketsa palo ea protheine mme e amohela keketseho ea boima ba mesifa.

Lik'hilojule tse 221 le 14.2 g ea protheine

2. Vithamine bakeng sa cramps

Otla ka blender 57 g ea peo ea mokopu, kopi e le 'ngoe ea lebese le banana e le' ngoe. Ka vithamine ena ho ka ba le boholo ba magnesium e hlokahalang bakeng sa letsatsi.


Ntle le ho noa vithamine ena ho bohlokoa ho noa lilithara tse 1.5 ho isa ho tse 2 tsa metsi ka letsatsi, kaha ho felloa ke metsi 'meleng ho khahlisa ponahalo ea likerempe.

Lik'hilojule tse 531 le magnesium ea 370 mg.

3. Vithamine ho matlafatsa masapo

Otla ka blender 244 g ea lebese, 140 g ea papaya le 152 g ea fragola. Ntle le vithamine ena, molemong oa ho noa calcium e hlokahalang ka letsatsi ho hlokahala hore o noe khalase e 'ngoe ea lebese, yogurt e 1 le selae se le seng sa chisi.

Lik'hilojule tse 244 le calcium ea 543 mg

Tlatsetso kapa letlapa lefe kapa lefe la tlhaho le lokela ho lula le tsamaea le setsebi sa bophelo bo botle joalo ka setsebi sa phepo.

Bona hape: Lisebelisoa tsa ho fumana boima ba mesifa

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