Matsatsi a 14 ntle le lipompong: lijo tse tsoang ho Anita Lutsenko

Sisteme ena ea ho theola boima ba 'mele e se e atlehile ho hapa lipelo tsa balateli ba bangata: ho nyahlatsa khaohelo ea lipompong ka makhetlo a mabeli ka beke ho nontšitse naha ea rona. Melao ke efe matsatsing aa a 14?

Mokoetlisi ea tummeng oa morero oa thelevishene Anita Lutsenko o boletse hore ho hana ha tsoekere ho ntlafatsa boemo ba mmele ka kakaretso, ho imolla ho itšetleha le liponto tse ling tse 'maloa.

Marathon ke marang-rang a tummeng ho Instagram moo a ka behang linepe pele le kamora matsatsi a 14. Melao e bonolo haholo:

• - o lokela ho tsoha letsatsi le leng le le leng ka 6.30 hoseng,
• - noa likhalase tse 2 tsa metsi a futhumetseng ka mpeng e se nang letho, lemone e ka bang teng,
• - ho ikoetlisa,
• - etsa boikoetliso bo bong bo fang leqephe la hau Anita
• - ja ka letsatsi ka likhothaletso tsa marathone.

U ke ke ua ja:

1. Tsoekere e tšoeu le lintho tse tsoekere, stevia, fructose, joalo-joalo.
2. Lino tse tsoekere (lino-mapholi, Cola, lipakete tsa lero la litholoana, lino tsa litholoana, maro a sa tsoa khuoa, li-smoothies) esita le lipompong.
3. Lebese.
4. Lipompong tsohle (cookies, lipompong, marshmallow, jelly, halva, chokolete, ice cream, chisi e tsoekere, bohobe, jeme).
5. Bohobe bo bosoeu, li-crackers, bagels, linate, li-chips, li-popcorn, tlhokomelo.
6. Metsi a batang.

U ka ba le:

1. Lijo tsohle li tlameha ho aroloa ka lijo tse tharo tsa mantlha hammoho le lijo tse bobebe.
2. Makhetlo a 2 ka letsatsi ho tsoa lenaneng lena: mahe, khoho, tlhapi, nama, sebete, linaoa, tofu, chisi, yogurt, kefir.
3. Lihlahisoa tse 2 tse tsoang ho sena: motoho, lentile, raese (Basmati), bohobe, pasta (ho fihlela lihora tse 17).
4. Tholoana e le 1 ka letsatsi, ntle le libanana le morara.
5. Litholoana tse omisitsoeng - likotoana tse 3 ka letsatsi.
6. Makhetlo a 2 ka letsatsi le meroho.
7. Mahe a linotši (teaspoon ka letsatsi).
8. Mananeo a mohlala:

Khetho ea pele

• Lijo tsa hoseng: mahe a 2 a koetsoeng, bohobe ba koro bo felletseng, ligrama tse 150 tsa meroho.
• Seneke: Tholoana e le 1, ligrama tse 20 tsa linate.
• Lijo tsa mots'eare: 100 grams ea buckwheat e phehiloeng ea 200 gram ea meroho e besitsoeng e nang le pelepele, 40 g feta chisi, kapa feta chisi.
• Lijo tsa mantsiboea: ligrama tse 100 tsa veal e khabisitsoeng, ligrama tse 250 tsa Ratatouille.

Khetho ea bobeli

• Lijo tsa hoseng: lipolepo tse 3 tsa oatmeal e botsoa e nang le 100 ml ea yoghurt ea tlhaho le litholoana tse 1.
• Seneke: ligrama tse 150 tsa chisi, khabapo ea mahe a linotši, khabapo ea linotši.
• Lijo tsa mots'eare: litapole tse besitsoeng le salate ea meroho 150 ml tranelate ea sopho ea broccoli.
• Lijo tsa mantsiboea: ligrama tse 100 tsa litlhapi tse tšoeu tse besitsoeng, ligrama tse 250 tsa sechu sa meroho le bulgur.