Lijo tsa Malysheva

Lijo tsa Malysheva ke mokhoa o atlehang oa ho theola boima ba 'mele, o nang le moroalo o fokolang' meleng, ho fapana le lijo tse ngata tsa mono, o thusa ho ntlafatsa bophelo bo botle, ho ntlafatsa boima ba 'mele le ho ntlafatsa' mele ka kakaretso.

Hona joale, ho thata ho kopana le motho ea sa tsebeng lenaneo la Bophelo bo Botle le moeti oa lona, ​​Elena Vasilievna Malysheva. Setsebi sa lefu la pelo ka thuto, ngaka ea saense ea bongaka, setsebi le mosuoe, ke mongoli oa likhatiso tsa saense tse fetang mashome a mahlano le moqapi oa tsamaiso ea boima ba 'mele ea mongoli, e leng se lumellang feela ho tlosa liponto tse eketsehileng, empa hape le ho qoba nts'etsopele ea khatello ea mali, stroke, lefu la pelo. Molao-motheo oa mokhoa ona o ipapisitse le lijo tse nang le khalori e tlase (ho fihlela ho 1200 kcal / letsatsi) le boikoetliso bo tloaelehileng.

Lijo tsa Elena Malysheva li khothalletsa ho theola boima ba 'mele butle-butle, eseng ho feta 0,5 kg ka letsatsi, kaha ho fokotseha ho hoholo ha boima ba' mele ho lebisa ho khaello ea limatlafatsi 'meleng, e bakang ho fokotseha ha metabolism. Ka lebaka leo, ho e-na le palo e ratoang ka sekala, letšoao, ka ho fetisisa, le lula le sa fetohe, ka ho fetisisa, le fetoha le phahameng le ho feta. Sena se bakoa ke taba ea hore 'mele, ka morero oa ho iphelisa, o qala ho boloka mafura "sebakeng sa polokelo", haeba ho na le "linako tse thata". Ke kahoo ts'ebetso ea ho theola boima ba 'mele e hlokang nako, mamello le boiteko.

Elena Vasilyevna o bontšitse liphello tsa mokhoa oa hae oa ho theola boima ba 'mele lapeng ka mohlala oa hae. Ka nako e ts'oanang, katleho e phahameng ea mokhoa ona e pakoa ke litlhahlobo tse ngata le lifoto tsa ba theolang boima ba 'mele tse hlahisoang marang-rang.

Hona joale, hammoho le tsamaiso ea phepo ea Malysheva, lijo tse molemo ka ho fetisisa mabapi le katleho li ratoa haholo: buckwheat, kefir-cucumber le tsamaiso ea phepo ea Dukan.

Melao ea motheo ea Malysheva

Nako ea mokhoa oa Elena Vasilievna o itšetlehile ka boholo ba lik'hilograma tse feteletseng. Haeba ho hlokahala ho theola boima ba 'mele, moetapele o thehile lijo tse nang le khalori e tlase ea Malysheva, e u lumellang ho theola lik'hilograma tse 5 ka matsatsi a 10. Leha ho le joalo, haeba boima ba "eketsehileng" bo fihla ho 25 kg, o lokela ho feta ka potoloho e feletseng ea boima ba 'mele, e tšoarellang likhoeli tse 2-3.

Re theola boima ba 'mele le Elena Malysheva ka nepo le ntle ho tefo!

Ak'u nahane ka melao-motheo ea lijo, eo ho e boloka ho ke keng ha lumella feela ho finyella sephetho se lakatsehang, empa hape le ho se tsitsisa.

1. Avoid starvation. In the case of malnutrition, the autonomic nervous system creates the so-called storage dominant in order to slow down all ongoing processes, as a result, the body begins to make reserves, creating a “fat depot” even from non-caloric meager food intakes. As a result, weight loss stops, which calls into question the expediency of the efforts expended. In order to avoid the appearance of “hungry stress, it is better to compose the menu in such a way as to ensure a uniform intake of food in the body in small portions (up to 200 mg) – every 3 hours five times a day. This will help maintain a high metabolic rate for increased fat burning.
2. Count calories. Subject to Malysheva’s weight loss system, special attention should be paid to the quality, quantity and energy potential of products. They should be natural, low-calorie, without preservatives and dyes, and dishes should be low in salt, vegetable and animal fats. In addition, this technique excludes the use of bakery products, pure sugar, alcoholic beverages, starchy ingredients. To saturate the body and at the same time lose weight, the optimal rate of kilocalories consumed per day for a person with a sedentary lifestyle is 1200. Currently, it is possible to determine the kcal content not only in a certain product, but also in the finished dish as a whole. To do this, just use the online calculator, with which you can calculate the calorie content of the daily diet.
3. Chew food thoroughly. Compliance with this principle will not only facilitate the work of the stomach, but also avoid overeating. This is due to the fact that with slow grinding of products, an abundant secretion of saliva occurs in the oral cavity, which includes many enzymes necessary to break down products and satisfy hunger. That is why, due to the rapid “swallowing” of dishes, a feeling of satiety appears only after overeating, which is absolutely unacceptable, especially during the period of weight loss. Based on the recommendations of Dr. Malysheva, you need to chew food at least 18 times.
4. Plentiful drink. “Water is more important than food,” says the official website of Elena Vasilievna. That is why the fundamental rule of her methodology is the daily use of eight to ten glasses of purified liquid, which plays a primary role in the process of losing excess weight. In most cases, a person mistakenly takes a feeling of hunger for a feeling of thirst, as a result, a false “urge” begins to seize, which leads to uncontrolled weight gain. In order to avoid the occurrence of “false” signs, it is recommended to drink liquid upon awakening – on an empty stomach, 30 minutes before each meal and 1,5 hours after a meal. In addition, it is important to consume one cup of unsweetened green tea during the day (for example, 1,5 hours before lunch). According to studies, this drink helps to improve metabolism, cleanse the body of toxins, and normalize blood glucose levels, which helps reduce appetite.
5. Fokotsa palo ea lik'habohaedreite tse jang ka potlako lijong, ho molemo ho li nkela sebaka ka lijo-thollo, lijo-thollo tse phetseng hantle.
6. Kenyelletsa tsoekere, letsoai, mafura ho tswa ho menu. Nakong ea ho khetha lihlahisoa tsa lactic acid, ho kgothaletswa ho reka lihlahisoa tse se nang mafura.
7. Eat proteins (lean meat, boiled egg) should be for lunch, because for their absorption, the body spends much more energy than for the breakdown of fats and carbohydrates. Adding protein will help avoid muscle wasting. And given the fact that it has a fat-burning effect, Elena Vasilyevna developed a special method for losing weight, called “Malysheva’s protein-carbohydrate diet.”
8. Monahano o nepahetseng. Ngaka le moetsi oa TV, hammoho, o na le bonnete ba hore ntlha ea kelello e phetha karolo ea bohlokoa molemong oa ho theola boima ba 'mele, kaha ke eena ea thehang 'mele ka nepo bakeng sa ho ja, ho ikutloa hantle le ho chesa mafura. Ka hona, nakong ea lijo, hoa hlokahala ho pheta-pheta kelellong: "Kea u fepa. Ja bakeng sa bophelo bo botle”
9. Lokisetsa matsatsi a ho itima lijo beke le beke (mohlala, lijo tsa mahapu, raese). Ho fokotseha ho hoholo ha lik'halori tsa lijo ka nako e khutšoanyane ho susumetsa mokhoa oa ho theola boima ba 'mele.

Ka ho latela melao-motheo ea mokhoa oa ho theola boima ba 'mele oa Elena Malysheva o thathamisitsoeng ka holimo, haufinyane o tla bona phello ea boiteko ba hau. E se e ntse e le libeke tse peli tsa pele, tahlehelo ea boima ba 'mele e tla ba 5-10 kg, empa nakong e tlang, mokhoa oa ho lahleheloa ke boima ba' mele o tla fokotseha hanyenyane.

Ho ikoetlisa kamehla (metsi aerobics, ho ikoetlisa, ho tsamaea ka potlako, ho matha) nakong ea lijo ho eketsa katleho ea mokhoa ona le ho potlakisa mokhoa oa ho theola boima ba 'mele ka makhetlo a mangata.

Melemo le likotsi

Lijo tsa Malysheva, joalo ka mokhoa ofe kapa ofe oa ho theola boima ba 'mele, li na le melemo le boiketlo.

Molemo oa eona o ka sehloohong ke bokhoni ba eona bo phahameng, bo pakoang ke litlaleho tse ngata tsa batho ba theolang boima ba 'mele. Molemo oa bobeli o ke keng oa qojoa oa lijo ke ho ba teng ha lijo. E le molao, bakeng sa tahlehelo ea boima ba 'mele ho ea ka morero ona, ho reka lithethefatsi tse theko e boima ha ho hlokahale. Ho theola boima ba 'mele, ho lekane ho kenyelletsa lijo tse nang le lik'halori tse tlaase tse khothalletsoang ke setsebi sa gastroenterologist lijong tsa letsatsi le letsatsi.

'Me, mohlomong, molemo oa bohlokoa ka ho fetisisa oa mokhoa ona ke' nete ea hore lijo tsa Dr. Malysheva li ka ntlafatsa haholo boemo bo sebetsang ba pampitšana ea gastrointestinal.

Nakong ea ho theola boima ba 'mele, liphetoho tse latelang li etsahala' meleng:

• ts'ebetso ea metabolism;
• normalization ea takatso ea lijo;
• ho ntlafatsa bophelo bo botle;
• ho matlafatsa moriri le lipekere;
• ntlafatso ea 'mala oa letlalo;
• ho potlakisa ho ntsha chefo mmeleng.

Kajeno, lijo tsa Malysheva ke mokhoa o babatsehang oa ho ja lijo tse arohaneng. Leha ho le joalo, har'a ba theolang boima ba 'mele, u ka fumana eseng feela e ntle, empa hape le litlhaloso tse mpe. Bothata bo ka sehloohong ba mokhoa ona ke nako ea eona.

Lenane la Elena Malysheva la ho theola boima ba 'mele le etselitsoe ho khomarela ka thata ho ja lijo ho fihlela likhoeli tse 3, kaha tšebeliso ea nako e telele ea lijo tse tlaase tsa lik'halori e u lumella ho fumana sephetho se tsitsitseng ho feta ho latela matsatsi a mararo, a supileng kapa a leshome. Express diet. Leha ho le joalo, ka lebaka la menu e monate, ha se motho e mong le e mong ea ka sebelisang mokhoa ona ka nako e telele. Ke ka lebaka leo sebui sa TV se hlahisitse mefuta e fapaneng ea lijo tse fapaneng ka nako le lijo.

Lijo tse lumelletsoeng le tse thibetsoeng

Mokhoa oa ho theola boima ba 'mele oa Dr. Malysheva ke lenaneo la phepo e nepahetseng, lijo tsa hae tsa letsatsi le letsatsi li na le lijo tse nang le index e tlase ea glycemic. Pele o sebelisa tsamaiso ena, ke habohlokoa ho ithuta ka hloko lethathamo la metsoako e lumelletsoeng le e thibetsoeng.

Lihlahisoa tse sebelisoang ntle le lithibelo:

• likomkomere;
• botala ba limela;
• k'habeche (mefuta eohle);
• Pepere ea tšepe;
• zucchini;
• tamati;
• li-eggplant;
• sehoete;
• beet;
• likhoele linaoa;
• li-mushroom;
• radish;
• lierekisi tse tala (tse ncha)

Meroho e ka jeoa e phehiloe, e phehiloe kapa e le tala. Leha ho le joalo, ts'ebetsong ea phekolo ea bona ea mocheso, tšebeliso ea mafura e thibetsoe ka thata.

Lethathamo la lihlahisoa tse lumelletsoeng ho sebelisoa ka mokhoa o itekanetseng:

• nama ea likhoho e mafura (ka ho khetheha bakeng sa lijo tsa motšehare);
• lijo tsa leoatleng (ha ho makhetlo a fetang 3 ka beke);
• litapole (tse halikiloeng);
• lihlahisoa tsa lebese tse nang le mafura a tlaase;
• oli ea mohloaare (1 tsp ka letsatsi);
• lijo-thollo tse hōlileng tsa legume (linaoa, lentile, lierekisi);
• lijana le lijo-thollo tse tsoang lijo-thollo (200 g ka letsatsi);
• litholoana (ntle le banana);
• lihlahisoa tsa ho baka tse entsoeng ka phofo ea wholemeal;
• mahe (li-pcs tse 3 ka beke);
• linate;
• mahe a linotsi (2 tsp ka letsatsi).

Boemo ba bohlokoa bakeng sa lijo tsa Malysheva ke tšebeliso ea lilithara tse 2 tsa metsi a hloekileng ka letsatsi.

Lethathamo la lijo tse hanetsoeng:

• botoro;
• mafura a tranelate e bolila (ho feta 10%);
• mafura;
• mayonnaise;
• majarine;
• ketchup;
• li-sauces;
• chisi e nang le mafura a fetang 30%;
• lisekisi le lihlahisoa tse tsubang;
• letlalo la nonyana;
• ka lihlahisoa;
• lijo tsa makotikoting;
• nama e mafura;
• matonkomane;
• jeme, jeme;
• tsoekere, letsoai;
• peo ea soneblomo;
• lino tse tahang;
• lipompong, chokolete, likuku;
• khekhe;
• ice cream;
• soda e monate;
• meroho le litholoana tse nang le index e phahameng ea glycemic (morara, liperekisi, mahapu, banana);
• lero la lebenkele.

Nakong ea ho latela lijo, lijo tsohle li tlameha ho chesoa ka mouoane (mohlala, ka boiler e habeli, cooker e liehang), e besoe ka ontong kapa ka ontong ea microwave, kapa e phehiloe ka hob.

Ha ho se na nako ea ho lokisa lijana tsa lijo, kajeno sete e lokiselitsoeng ea lihlahisoa tsa ho theola boima ba 'mele ho ea ka morero oa Dr. Malysheva e rekisoa.

Mosebelisi e mong le e mong oa Marang-rang a ka sheba webosaeteng ea semmuso ea moetsi oa TV hore na kit ena e bitsa bokae, hammoho le ho e laela. E le molao, ka sete e joalo ho na le liphutheloana tse 4 tsa mebala e fapaneng, moo lijo tse lokiselitsoeng letsatsi le le leng li behoang. Tšebeliso ea lihlahisoa tsena tse tlaase tsa lik'halori li u lumella ho finyella boima ba 'mele bo hlophisitsoeng.

Moralo oa matla

Lijo tsa Malysheva tsa matsatsi a 10 li kenyelletsa ho noa metsi a mangata le lijo tse hlano ka letsatsi ka likaroloana tse nyane ka hora:

• 8:00 - lijo tsa hoseng;
• 10:00 - lijo tsa hoseng tsa bobeli;
• 12:00-13:00 - lijo tsa motšehare;
• 16:00 - seneke sa thapama;
• 19:00 - lijo tsa mantsiboea (pele ho lihora tse 3 pele ho robala).

Ho ja lijo ka nako e le 'ngoe ho tlatsetsa ho nts'etsopele ea lik'hemik'hale tsa lik'hemik'hale, ka lebaka leo,' mele o tloaela ho ja lijo tse sa khaotseng 'me ha o qobelle motho ho ja bakeng sa bokamoso, ho beha "li-reserve" tlas'a letlalo.

Lijo tsa matsatsi a 10 Malysheva: menu ea letsatsi le leng le le leng

Nomoro ea letsatsi la 1

• lijo tsa hoseng - salate ea rantipole 80 g, poro ea buckwheat 200 g, lehe le phehiloeng ka thata 1 pc;
• lijo tsa hoseng tsa bobeli - li-apricot tse omisitsoeng, li-prunes (li-pcs tse 3 ka 'ngoe), casserole ea cottage 150 g, tee ea litlama, tranelate e bolila 10% 1 tbsp;
• lijo tsa mots'eare - nama ea khomo 120 g, moro oa rosehip 150 ml, cauliflower e phehiloeng 180 g;
• seneke sa mantsiboea - pere 1 pc;
• lijo tsa mantsiboea - apole e halikiloeng 1 pc, meroho e halikiloeng (zucchini, k'habeche) - 200 g;
• bosiu - kefir e se nang mafura - kopi e le 'ngoe.

Nomoro ea letsatsi la 2

• lijo tsa hoseng - lebese 0,5% - 1 khalase, monokotsoai o hloekileng - 30 g, oatmeal - 200 g;
• lijo tsa hoseng tsa bobeli - bohobe bo nang le bran - li-pcs tse 3, salate ea beetroot e nang le li-prunes - 180 g;
• lijo tsa motšehare - khoho e phehiloeng 70 g, pilaf e nang le meroho 150 g, tamati 1 pc, oli ea mohloaare 1 tsp;
• seneke sa thapama - yogurt e nang le mafura a tlase - 200 ml, apole - 1 pc;
• lijo tsa mantsiboea - linaoa tse tala tse phehiloeng 180 g, cod fillet 120 g;
• bosiu - kefir 1% - 1 khalase.

Nomoro ea letsatsi la 3

• lijo tsa hoseng - salate ea rantipole-apole 150 g, omelet ea mouoane e tsoang ho yolk e le 'ngoe, liprotheine tse peli;
• lijo tsa hoseng tsa bobeli - grapefruit - 1 pc;
• lijo tsa mots'eare - fillet ea hake e phehiloeng 100 g, k'habeche e halikiloeng ka lihoete 150 g;
• thapama seneke - yogurt - 150 di ml, cottage chisi 2% - 100 g;
• lijo tsa mantsiboea - cottage chisi casserole e omisitsoeng apricots 150 g, tranelate e bolila 10% - 1 tbsp;
• bosiu - kefir 1% - 1 khalase.

Nomoro ea letsatsi la 4

• lijo tsa hoseng - bohobe ba rye - li-pcs tse 2, lierekisi tse tala - 80 g, nama ea khomo e phehiloeng 100 g;
• lijo tsa hoseng tsa bobeli - apole - 1 pc;
• lijo tsa motšehare - khoho e phehiloeng - 120 g, sopho ea meroho e nang le linaoa tse tala - 200 g;
• seneke sa mantsiboea - salate ea k'habeche, litlama, tamati - 150 g, 1 tsp. oli ea mohloaare;
• lijo tsa mantsiboea - k'habeche e halikiloeng, pepere - 150 g, linate - li-pcs tse 2, bohobe ba bran - 1 pc;
• bosiu - kefir 0% - 1 khalase.

Nomoro ea letsatsi la 5

• lijo tsa hoseng - litholoana tse omisitsoeng - 30 g, oatmeal ka lebese - 150 g;
• lijo tsa hoseng tsa bobeli - zucchini e phehiloeng le soufflé ea eggplant - 200 g;
• lijo tsa motšehare - meroho e halikiloeng - 180 g, pollock fillet e phehiloeng - 100 g;
• seneke sa mantsiboea - cottage chisi e se nang mafura - 150 g;
• lijo tsa mantsiboea - shrimp e phehiloeng 120 g, tamati e halikiloeng - 1 pc;
• bosiu - kefir 1% - 1 khalase;

Nomoro ea letsatsi la 6

• lijo tsa hoseng - 30 g; k'habeche e halikiloeng - 150 g, lehe le phehiloeng ka thata - 1 pc;
• lijo tsa hoseng tsa bobeli - sauerkraut - 100 g, litapole tse khotliloeng - 150 g;
• lijo tsa motšehare - pilaf e nang le meroho 200 g, bohobe bo nang le bran - li-pcs tse 2;
• seneke sa mantsiboea - sopho ea pea 150 g;
• lijo tsa mantsiboea - cottage chisi 2% - 100 g;
• bosiu - kefir e se nang mafura - kopi e le 'ngoe;

Nomoro ea letsatsi la 7

• lijo tsa hoseng - lihoete tse halikiloeng 50 g, meroho, poro ea harese 200 g;
• lijo tsa hoseng tsa bobeli - chisi e nang le mafura a tlaase 30 g, 2 bohobe ba rye;
• lijo tsa motšehare - khoho e phehiloeng - 120 g, poro ea buckwheat - 150 g, radish 50 g;
• seneke sa mantsiboea - apole - 1 pc.;
• lijo tsa mantsiboea - cottage chisi 50 g, cauliflower e halikiloeng - 200 g;
• bosiu - kefir 0% - 1 khalase.

Nomoro ea letsatsi la 8

• lijo tsa hoseng - oatmeal 200 g, walnuts - 2 likhomphutha, morara o omisitsoeng - 30 g;
• lijo tsa hoseng tsa bobeli - 1 lamunu;
• lijo tsa motšehare - nama ea khomo e phehiloeng - 70 g, rantipole le salate ea apole - 150 g, bohobe ba rye - li-pcs tse 2;
• seneke sa thapama - yogurt e nang le mafura a tlase - 125 g;
• lijo tsa mantsiboea - linaoa tse tala tse phehiloeng 150 g, tlhapi ea hake e halikiloeng - 150 g;
• bosiu - kefir 1% - 1 khalase.

Nomoro ea letsatsi la 9

• lijo tsa hoseng - poro ea mokopu - 200 g, lehe le phehiloeng ka thata - 1 pc, prunes - li-pcs tse 5;
• lijo tsa hoseng tsa bobeli - pere - 1 pc;
• lijo tsa mots'eare - 150 g, beetroot le salate ea walnut e halikiloeng ka lero la lemone - 100 g;
• seneke sa mantsiboea - cottage cheese casserole - 150 g;
• lijo tsa mantsiboea - salate ea eiee, litlama, cranberries, tamati, pepere e monate - 100 g, bohobe ba bran - li-pcs tse 2., litholoana tsa morara - 1 pc;
• bosiu - kefir e se nang mafura - kopi e le 'ngoe.

Nomoro ea letsatsi la 10

• lijo tsa hoseng - li-flakes tsa poone 200 g, litholoana tse omisitsoeng - 30 g, mahe a linotsi - 1 tsp, apole e halikiloeng - 1 pc;
• lijo tsa hoseng tsa bobeli - ryazhenka - 150 ml, bohobe ba rye - li-pcs tse 2;
• lijo tsa motšehare - cutlet ea nama ea khomo e halikiloeng - 1 pc., bohobe ba rye - 1 pc., borscht ea meroho - 200 g;
• seneke sa thapama - lero la tamati - 150 ml, li-apricot tse omisitsoeng, li-prunes (li-pcs tse 3 ka 'ngoe);
• lijo tsa mantsiboea - linaoa tse tala tse phehiloeng - 80 g, salmon e halikiloeng 120 g;
• bosiu - kefir 1% - 1 khalase.

Nakong ea ho latela lijo tsa motšehare, ho bohlokoa ho noa likhalase tse 10 tsa metsi. Mokelikeli o tla hloekisa 'mele oa lintho tse kotsi le ho tlatsa tekanyo ea metsi le letsoai.

Ho lumellana le lijo ho tla u thusa ho lahleheloa ke li-kilogram tse 5 ka matsatsi a 10, kahoo lijo tsa Malysheva li tlatsetsa ho theola boima ba 'mele butle-butle ka mokhoa o sireletsehileng kamoo ho ka khonehang bakeng sa' mele.

Ntle le lihlahisoa tse lumelletsoeng tse thathamisitsoeng ka holimo, marang-rang u ka fumana diresepe bakeng sa lijana tse ka jeoang nakong ea lijo tsa Elena Vasilievna.

Tabeng ea ho fetola lijo, ho bohlokoa hore u se ke ua feta palo e behiloeng ea lik'hilojule ka letsatsi (1200 kcal / letsatsi). Ho seng joalo, lijo tsa matsatsi a leshome li ke ke tsa tlisa sephetho se lakatsehang.

Ho itšetlehile ka nako, lethathamo la metsoako e lumelletsoeng le e thibetsoeng, mokhoa oa ho theola boima ba 'mele oa mongoli oa Elena Malysheva ke oa mefuta e latelang:

• protheine-carbohydrate, protheine;
• raese
• e se nang letsoai;
• khalase “matla”.

A re hlahlobeng ka ho qaqileng haholoanyane likarolo tse ka sehloohong le tsamaiso ea phepelo ea motlakase ea e 'ngoe le e' ngoe ea tsona.

Lijo tsa protheine-carbohydrate le protheine

Ho ea ka Malysheva, lenaneo lena la ho theola boima ba 'mele ke lona le sebetsang ka ho fetisisa le le sireletsehileng, hobane le na le lijo tse leka-lekaneng tse fanang ka phepo ea letsatsi le letsatsi ea limatlafatsi ho' mele. Ka lebaka leo, motho ha a utloe maikutlo a tlala, ka lebaka leo tahlehelo ea boima ba lik'hilograma tse eketsehileng e hlahang ka mokhoa o se nang bohloko ka hohle kamoo ho ka khonehang.

E matlafalitsoe ka lintho tsa tlhaho tsa lihlopha tsa carbonyl le hydroxyl, lijo tsa protheine tsa Malysheva li ipapisitse le phetoho ea matsatsi a protheine le lik'habohaedreite (1-1, 5-2, 3-1), e tlatsetsang ho potlakisa ho chesa mafura le ho theoha ho fihlela ho 6 kg ka hare. 10 matsatsi.

Leha ho le joalo, ho sa tsotellehe katleho e phahameng ea mokhoa ona, lijo tse joalo li na le phello e sithabetsang 'meleng, ke ka lebaka leo moetsi oa TV a khothalletsang ho e sebelisa feela maemong a tšohanyetso.

Nako e phahameng ea lijo tsa protheine-carbohydrate ke matsatsi a 10, leha ho le joalo, ho itšetlehile ka boima ba 'mele bo feteletseng, e ka fokotsoa ho matsatsi a 5-7. Nakong ea mokete oa eona, ho bohlokoa ho kenyelletsa letsoai, li-seasoning, li-sauces, linoko ho tsoa lijong.

Lenaneo la phepo ea protheine ea letsatsi ho latela lijo tsa Malysheva

• ka mpeng e se nang letho (metsotso e 30 pele ho lijo) - metsi a futhumetseng - kopi e le 1;
• lijo tsa hoseng - salate ea meroho e tala le litlama 200g., Lehe le phehiloeng - 1 pc;
• lijo tsa motšehare - tlhapi ea mouoane - 180 g, likomkomere - 1 pc;
• thapama seneke - kefir 0% - 1 khalase;
• lijo tsa mantsiboea - khoho ea khoho, e halikiloeng - 350 g;
• bosiu - lebese le besitsoeng le nang le mafura a tlaase - 150 g.

Nakong ea letsatsi la lik'habohaedreite, u lokela ho fokotsa ho ja salate ea Brush feela. Palo ea li-reception tsa eona ha ea lokela ho feta makhetlo a 8 / letsatsi.

Salate "Brush" e tsoang ho Elena Malysheva e etselitsoe ho hloekisa tsamaiso ea tšilo ea lijo ea chefo le chefo e bokelletsoeng nakong ea botenya. Sebopeho sa salate se kenyelletsa 0,5 kg ea li-beet tse ncha, lihoete, k'habeche. Meroho e tala e lokela ho ebola, e khaole, e kopane, ebe e hatelloa ka botlalo ebe e tšeloa ka lero la lemone.

Ho ea ka qeto ea ngaka, phetoho e tiileng ea matsatsi a protheine-carbohydrate e thusa ho fokotsa boima ba 'mele ka potlako le katleho e potlakileng ea sephetho se lakatsehang.

Ho phaella tsamaisong ena ea phepo e nepahetseng, motlalehi oa TV o ile a fana ka tumello ea mokhoa oa ho theola boima ba 'mele oa mongoli e mong o bitsoang protheine ea lijo tse tsoang ho Elena Malysheva. Ntho ea bohlokoa ea eona ke ho tlala 'mele ka lintho tse phelang tsa tlhaho ea liphoofolo le meroho, tseo, ha li nkoa ka bongata, li tlatsetsang ho potlakisa ho chesa mafura, e leng habohlokoa haholo bakeng sa tahlehelo ea boima ba' mele ka potlako.

Lijo tsa protheine Malysheva bakeng sa matsatsi a 5 li u lumella ho theola boima ba 'mele ho fihlela ho 5-6 kg.

Lijo tsa raese

Mokhoa oa bobeli o tummeng oa ho theola boima ba 'mele ho tloha ho Elena Vasilievna o itšetlehile ka tšebeliso ea letsatsi le letsatsi ea 150-300 g ea raese e sootho e phehiloeng bakeng sa libeke tse 1-2.

Nakong ea ho khetha sehlahisoa se ka sehloohong sa lijo, ke habohlokoa ho fana ka khetho ho lijo-thollo tse sa hloekisoang tse nang le lijo-thollo tse telele tse moqotetsane, tseo ho tsona, ha li bapisoa le mefuta e meng, palo ea limatlafatsi e phahame ka makhetlo a 'maloa. E leng, livithamine tsa sehlopha B, E, magnesium, phosphorus, protheine, fiber, folic acid, selenium, zinki, potasiamo.

Lijo tsa raese tse tsoang ho Elena Malysheva li u lumella ho tloaetsa mekhoa ea metabolic 'meleng, tšilo ea lijo, ho tlosa litšila tsa lijo, ho fokotsa cholesterol, ho ntlafatsa phallo ea mali, boemo ba letlalo, ho eketsa elasticity ea mesifa ea pelo le ho thibela ho patoa. Leha ho le joalo, melemo ea sehlahisoa le katleho ea mokhoa ona ka ho toba li itšetlehile ka tokiso e nepahetseng ea lijo-thollo.

Pele ho tsohle, raese e tlameha ho kolobisoa ka bosiu bo le bong, ka mor'a lihora tse 5-9 ho kgothaletswa ho e hlatsoa le ho e tšela ka metsi a futhumetseng, ka karolelano ea karolo e le 'ngoe ea lijo-thollo ho likhalase tse 1 tsa metsi, ebe o chesa mollo. Ha re nahana ka diresepe tsa Malysheva, lijo-thollo ha li hloke ho pheha ka ho feletseng, kaha mokhoa ona oa ho theola boima ba 'mele o itšetlehile ka tšebeliso ea lijo-thollo tse sootho tse tiileng, tse sa phehoang, tse nang le phello e kholo ea ho hloekisa' meleng oa motho.

Ho ea ka ngaka ea saense ea bongaka le setsebi sa TV, ka nako e ts'oanang, ka mor'a ho finyella sephetho, ho tsitsisa boima ba 'mele, motho o lokela ho hlophisa matsatsi a raese hang ka matsatsi a mang le a mang a 1, nakong eo a jang lihora tse ling le tse ling tse 4 ho tloha ho 2 ho isa ho 08.00 bakeng sa 18.00 g ea phehiloeng. lijo-thollo, 'me ka linako tse pakeng tsa lijo noa metsi, tee e tala 150 di ml.

Ha ho nahanoa ka taba ea hore lijo-thollo tse sa hloekisoang li kenya letsoho ho tlosoeng ka matla ha potasiamo 'meleng, nakong ea ho theola boima ba' mele, liminerale li lokela ho nkoa ho thusa ho lefella khaello ea macro le microelements.

Nahana ka menu ea "raese" bakeng sa beke e tsoang ho Dr. Malysheva.

Nomoro ea letsatsi la 1

• lijo tsa hoseng - apole - sengoathoana se le seng, karolo ea raese e phehiloeng 1 g, e nkiloeng ka lero la lemone;
• lijo tsa motšehare - raese e phehiloeng 100 g, moro oa meroho 100 g, rantipole, k'habeche, salate ea apole 150 g, ka ho eketsoa ha 1 tsp. oli ea mohloaare;
• lijo tsa mantsiboea - linaoa tse tala 80g., raese e phehiloeng ka morara o omisitsoeng 100g.

Nomoro ea letsatsi la 2

• lijo tsa hoseng - lamunu - 1 pc, poro ea mokopu ka raese - 200 g;
• lijo tsa motšehare - raese e phehiloeng 100 g, sopho ea meroho 250 g;
• lijo tsa mantsiboea - salate ea kiwi, grapefruit, lipompong kapa selae sa mahapu - 200 g, raese e phehiloeng 150 g.

Nomoro ea letsatsi la 3

• lijo tsa hoseng - pere - 1 pc., raese e phehiloeng 100 g, e fafalitsoeng ka lero la lemone;
• lijo tsa motšehare - 200 g, salate ea tamati, pepere e monate le litlama tse 150 g, raese e phehiloeng 100 g;
• lijo tsa mantsiboea - avocado 20 g, lihoete tse halikiloeng 40 g, raese e phehiloeng 100 g.

Nomoro ea letsatsi la 4

• lijo tsa hoseng - raese e phehiloeng 100 g, selae sa mahapu 100 g;
• lijo tsa motšehare - pere, apole, salate ea quince - 150 g, raese e phehiloeng 100 g, sopho ea meroho 200 g;
• lijo tsa mantsiboea - zucchini e nang le mouoane 70 g, raese e phehiloeng 100 g.

Nomoro ea letsatsi la 5

• lijo tsa hoseng - raese e phehiloeng 100 g, grapefruit - 1 pc;
• lijo tsa motšehare - salate ea k'habeche le rantipole 150 g, oatmeal 100 g, raese e phehiloeng 100 g;
• lijo tsa mantsiboea - motsoako oa lettuce, radish, avocado, pepere e monate 150 g, raese e phehiloeng 100 g.

Nomoro ea letsatsi la 6

• lijo tsa hoseng - apole - 1 pc, raese e phehiloeng ka lero la lemone 100 g;
• lijo tsa motšehare - raese e phehiloeng 100 g, sopho ea li-mushroom puree 180 g, meroho, likomkomere - 1 pc;
• lijo tsa mantsiboea - salate ea walnut, raese e phehiloeng, eiee e tala, spinach, avocado - 200 g.

Nomoro ea letsatsi la 7

• lijo tsa hoseng - linate - li-pcs tse 2, li-apricot tse omisitsoeng - li-pcs tse 5, raese e phehiloeng 100 g;
• lijo tsa motšehare - moro oa meroho 100 g, k'habeche e halikiloeng 100 g, raese e phehiloeng 100 g, eiee e tala;
• lijo tsa mantsiboea - raese e phehiloeng ka kenyelletso ea quince, apole, pere, matsatsi, li-apricot tse omisitsoeng, li-prunes - 150 g.

Lijo tsa raese tse tsoang Malysheva li u lumella ho theola lik'hilograma tse 3-6 ka beke, lik'hilograma tse 10 ka matsatsi a 10, lik'hilograma tse 12 ka matsatsi a 14. Ka nako e ts'oanang, katleho ea mokhoa ona e itšetlehile ka tokiso e nepahetseng ea lijo-thollo le palo ea lijo tse khothalletsoang, tse lokelang ho hlokomeloa ka ho nepahala ho fetisisa.

Ntle le lisebelisoa tse ka holimo, lijo tsa Malysheva bakeng sa beke li lumella ho sebelisoa ha lijo tse latelang: meroho, litlama, phala ea nyalothe, morara o omisitsoeng, lierekisi, linaoa, lentile, walnuts, litholoana, ntle le libanana.

Ho qoba ho khutlisa lik'hilograma tse lahlehileng, ho tsoa ho lijo tsa raese ho lokela ho ba butle-butle.

Ka letsatsi la bone ka mor'a ho phethoa ha potoloho ea lijo-thollo tsa tahlehelo ea boima ba 'mele, ho lumelloa ho kenyelletsa lijong: khalase ea kefir e se nang mafura, pasta e bohlooho 200 g, likotoana tse 2 tsa bohobe bo feletseng. Ka la bosupa - ho hlahisa lijo tse tloaelehileng, haholo-holo tse ruileng ka protheine. Ka nako e ts'oanang, ho bohlokoa ho fokotsa tšebeliso ea lihlahisoa tsa ho baka, lino tse tahang le ho sa kenyelle lijo tse monate, tse mafura, tse nang le lik'halori tse phahameng.

Lijo tsa matla

Mosebetsi o phahameng, lihora tse sa sebetseng tsa ho sebetsa, maeto a khoebo khafetsa, khatello ea maikutlo, tšubuhlellano ea sephethephethe, mokhathala o tlatsetsa ho hlokeng nako ho tšosang. Ka lebaka leo, ka mor'a letsatsi la ho sebetsa, ha ho na matla le takatso e setseng ea ho lokisetsa lijo tse tlaase tsa khalori bakeng sa tahlehelo ea boima ba 'mele. Ka lebaka la lebelo le potlakileng la bophelo, motlalehi oa TV o hlahisitse lijo tse khethehileng tsa matla. Tsamaiso ena ea lijo, ho fapana le metsoako le phofo e omisitsoeng ka leqhoa, ke lijo tse leqhoa.

Nahana ka ho qaqileng haholoanyane se kenyellelitsoeng lijong.

Sistimi ea ho theola boima ba 'mele ea mongoli oa Elena Vasilievna e u lumella ho tlosa boima bo feteletseng ka tsela e nepahetseng ea bophelo bo botle ka hohle kamoo ho ka khonehang ntle le khatello ea' mele.

Lijo tse lokiselitsoeng tsa Malysheva ke sete sa mabokose a mebala e mengata a nang le lihlahisoa tsa lijo bakeng sa matsatsi a 28. Ka nako e ts'oanang, sejana se seng le se seng se tsoang ho sete se feletseng se koaletsoe ka setsing sa polasetiki 'me se na le litaelo tsa tšebeliso.

Lijo tsa Malysheva bakeng sa khoeli li kenyelletsa lijo tse 'nè tsa letsatsi le letsatsi (lijo tsa hoseng, tsa motšehare, tee ea thapama, lijo tsa mantsiboea) ho tloha sete. Ho itšetlehile ka ts'ebetso, metsoako e hloka feela ho qhibiliha pele e sebelisoa, e tšeloa ka metsi, kefir e tlaase kapa lebese le tlaase.

Sehlopha sa lihlahisoa ka letsatsi se na le hoo e ka bang 800 kcal, ha lijo li lumelloa ho kenyelletsa: tee e tala e sa tsoekere, mahapu, lamunu, apole, litlama, radishes, lettuce, likomkomere, tamati ka bongata bo sa lekanyetsoang.

Nakong ea ho theola boima ba 'mele, ho lokela ho hopoloa hore, ho ea ka moemeli oa TV, boleng ba metsi bo phahame haholo ho feta lijo. Ke kahoo hangata mokhoa oa mongoli oa hae o bitsoang ka mokhoa o khutsitseng lijo tsa Malysheva tsa likhalase tse 10, kaha palo e hlokahalang ea metsi a tahiloeng ka letsatsi (2,5 litha) bakeng sa ho theola boima ba 'mele e lekana le li-mugs tse leshome tse nang le matla a 250 g.

Mabokose a "lijo" a Elena Vasilievna a kenyelletsa turkey, fillet ea khoho, raese, oatmeal, litapole, lihoete, eiee, tlhapi, mahe, lebese, broccoli.

Lijo tsa matla tsa Malysheva bakeng sa khoeli li u lumella ho theola boima ba 'mele ho fihlela ho 15 kg.

Hona joale, ho reka sete ea lijo tse seng li lokiselitsoe ha ho thata. Ho etsa sena, khetha karolo e loketseng ho menu ea sebaka sa lebitso le le leng, ebe o etsa tefo. Ka nako e ts'oanang, theko ea kit ena hangata e lokafatsa letsete.

Hape, webosaeteng ea ngaka, ho na le buka ea meralo, e leng sesebelisoa sa bohlokoahali bakeng sa tokiso e nepahetseng ea menyetla ea letsatsi le letsatsi bakeng sa ho theola boima ba 'mele. Ho feta moo, motho e mong le e mong a ka etsa kopo ea ho kenya letsoho morerong oa mongoli oa Elena Malysheva - "Lahla ho feteletseng." E le molao, batho ba fetisitseng tlhōlisano ea ho tšoaneleha lenaneong la TV, tlas'a tlhokomelo ea litsebi tse nang le phihlelo, ba qala mokhoa o nang le bokhoni ba ho theola boima ba 'mele.

Ka hona, e le hore u se ke ua kenyelletsa monyetla oa ho fumana li-fakes, ho molemo ho reka lihlahisoa tsa Malysheva ho websaeteng ea molao ea ngaka, moo likoti tsa boleng ba lihlahisoa li kenngoeng ho li-kits.

Lijo tse se nang letsoai

Molao o ka sehloohong oa ho theola boima ba 'mele ke boikutlo bo nepahetseng ba letsoai, kaha ke eona e tlatsetsang ho boloka metsi' meleng, e leng se lebisang ho boima ba 'mele ka potlako.

Hona joale, Elena Malysheva o hlahisitse lijo tse se nang letsoai bakeng sa ho theola boima ba 'mele. Ha e kenyelle phofo ena ka mokhoa oa eona o hloekileng ho tloha lijong tsa letsatsi le letsatsi, hammoho le lihlahisoa tse hlahisoang ke pickling (tamati e letsoai, likomkomere, herring) le li-cheeses, lisoseji, lijo tse entsoeng ka makotikoting, tse nang le sodium chloride ka bongata. Ho e-na le ntho e tšoeu ea kristale, moetsi oa TV o khothalletsa ho sebelisa soy sauce, litlama. Ke ntho e sa tloaelehang haholo hore salting ea lijana tse seng li lokiselitsoe ho lumelloa, athe ho thibetsoe ka thata ho li tšela ka letsoai nakong ea ho pheha.

Sample menu ea lijo:

• lijo tsa hoseng - yogurt ea tlhaho e tlaase - kopi e le 'ngoe, oatmeal e se nang letsoai - 1 g;
• lijo tsa motšehare - tlhapi kapa likhoho - 150 g, lehe le phehiloeng - 1 pc;
• lijo tsa mantsiboea - salate ea meroho - 200 g, kefir e se nang mafura - khalase e le 1;
• lijo tse bobebe - apole, grapefruit, tangerines, eseng ho feta sengoathoana se le seng ka nako.

E le ho boloka sephetho se fihletsoeng, lijo tsena tsa Malysheva li tlameha ho phethoa ka nepo.

Ts'ebetsong ea ho tsoa ka mokhoa o se nang letsoai, seboholi sa TV se khothaletsa ho kenyelletsa lijo tse thibetsoeng butle-butle, athe ho bohlokoa ho se fete palo e lumelletsoeng ea li-kilocalories tse jeoang ka letsatsi. O ka bala sesupo sena o sebelisa sebali sa marang-rang se hlahisitsoeng marang-rang.

Lijo tsa Malysheva tse nang le lefu la tsoekere

Batho ba bangata ba tšoeroeng ke lefu la tsoekere ba batenya. Ka lebaka la taba ea hore lefu lena le kenyelletsa ho khomarela lijo tse khethehileng kamehla, ho ka ba thata haholo ho lahleheloa ke lik'hilograma tse eketsehileng u le mong.

E 'ngoe ea mananeo a atlehang ka ho fetisisa a ho theola boima ba' mele bakeng sa lefu la tsoekere ke mokhoa oa Dr. Malysheva. Tsamaiso ena ea phepo e nepahetseng, ka lebaka la khetho ea lihlahisoa tse nang le index e tlaase ea glycemic, e u lumella hore u se ke ua tlosa liponto tse eketsehileng feela, empa hape u fokotsa haholo moroalo ho manyeme, hammoho le ho tsitsisa tekanyo e nepahetseng ea tsoekere ea mali.

Ntho ea bohlokoa ea lijo tsa Malysheva ke ho latela melao-motheo e bonolo.

1. Ho qheleloa ka thoko ho lijo tsa letsatsi le letsatsi tsa confectionery, tsoekere, lino tse tsoekere, lihlahisoa tsa lebese tse lomositsoeng ka mafura, lihlahisoa tse felileng.
2. Ho boloka tekanyo e nepahetseng ea tsoekere ea mali, ho kgothaletswa ho eketsa tšebeliso ea litlama tse ncha le litholoana tse sa tsoekere. Ho phaella moo, lijong tsa letsatsi le letsatsi tsa batho ba nang le lefu la tsoekere, ke habohlokoa ho kenyelletsa salate ea meroho e ncha e lokiselitsoeng ke uena.
3. Lijo li lokela ho nkoa nako le nako. Leha ho le joalo, ha u sebelisa lijo tse lumelletsoeng, ho bohlokoa ho nahana ka botlalo ba lik'habohaedreite. Ho etsa sena, sebelisa letšoao le khethehileng, seo ho thoeng ke "bread unit" (XE). Coefficient ena e lekana le 12 g ea lik'habohaedreite.

Lijo tsa Malysheva bakeng sa lefu la tsoekere la mofuta oa 2 li kenyelletsa tšebeliso ea litafole tse bonts'ang index ea glycemic ea lijo tse fapaneng. Ka lebaka la ho fumaneha ha litlaleho tsena k'hemisteng, hoa khoneha, ho sebelisa k'hamera, ho bala ho tlala ha lik'habohaedreite tsa sejana se phethiloeng.

Sehlopha sa lihlahisoa

1. Li-carbs tse liehang. Sehlopha sena se kenyelletsa lijo-thollo tse entsoeng ka lijo-thollo. Tšebeliso ea lihlahisoa tse joalo e tlatsetsa keketsehong ea butle-butle ea boemo ba insulin maling.
2. Li-carbs tse potlakileng. Chokolete e lefifi ke e 'ngoe ea lihlahisoa tse tsebahalang haholo tsa mofuta ona. Li-carbohydrate tse potlakileng li ka sebelisoa haeba u hloka keketseho e potlakileng ea litekanyetso tsa insulin maling.

Lijo tsa Malysheva bakeng sa lefu la tsoekere la mofuta oa 2 li u lumella ho ja litholoana tse ncha kapa sandwich e nyane e le "snack".

Matsatsi a ho laolla ho latela Malysheva

Ha ho nahanoa ka lebelo le potlakileng la bophelo, hangata ho thata haholo ho latela moralo oa phepo o hlahisitsoeng ke Elena Malysheva. Ke ka lebaka leo matsatsi a ho itima lijo e ka bang mokhoa o babatsehang oa lenaneo le joalo la ho theola boima ba 'mele, le etselitsoeng ho hloekisa' mele oa chefo le ho tlosa mokelikeli o feteletseng ho tloha liseleng, tse tlatsetsang ho theola boima ba 'mele.

Hajoale, bakeng sa matsatsi a ho itima lijo, Elena Vasilievna o thehile lijo tse 3 tse fapaneng. A re hlahlobeng ka ho qaqileng haholoanyane sebopeho sa lijo le likarolo tsa tšebeliso ea e 'ngoe le e' ngoe ea tsona.

Lijo tsa matsatsi a ho itima lijo

1. Protheine. Nako e fokolang ea mokhoa ona ke matsatsi a 5, boholo ke likhoeli tse 3. Motheo oa lijo tse joalo ke lijo tse nang le protheine e ngata. Matla ao ’mele o a sebelisang ho lokisa lijo tsa protheine ha a lekane le palo ea lik’hilojule tse tlang le lijo. Ka lebaka lena, ho na le ho chesoa ho matla ha mafura a 'mele. Ho khomarela ka thata ho lijo tsena ho tiisa tahlehelo ea boima ba letsatsi le letsatsi e ka bang 600-800 g. Mehloli e ka sehloohong ea protheine ke chisi ea cottage, nama ea khoho, li-fillet tsa tlhapi tse phehiloeng, mahe, linate, linaoa, lierekisi, buckwheat.
2. Moroho. Phepo ena e ipapisitse le tšebeliso, motšehare, ea lijo tse nang le fiber e ngata. Tsena li kenyelletsa: lihoete, beet, k'habeche, celery. Lijo tse joalo li u lumella ho lahleheloa ke 1 kg ka letsatsi. Ho phaella moo, matsatsi a tloaelehileng a ho itima lijo a meroho a thusa ho tsosolosa microflora e nepahetseng ka maleng a maholo.
3. Grapefruit, e ka fokotsa takatso ea lijo haholo, hammoho le ho tlosa lero le feteletseng 'meleng. Ka nako e ts'oanang, tahlehelo ea boima ba letsatsi le letsatsi hangata ha e fete 0,8 kg. Letsatsi la ho laolla ka grapefruit, ka lebaka la ho se sebetse hantle ha sebete, ho hanyetsanoa ho batho ba nkang li-statins ka mokhoa o hlophisitsoeng. Ho seng joalo, e ka lebisa ho senyeha ha boemo ba ho theola boima ba 'mele.

Matsatsi a ho itima lijo khafetsa a u lumella ho theola boima ba 'mele le ho etsa hore lits'ebetso tsa metabolic li tloaelehe' meleng. Ka hona, lijo tsena li bontšoa hore li sebelisoe ke hoo e batlang e le motho e mong le e mong.

Melao ea motheo ea matsatsi a ho itima lijo

1. Ho lumellana le linako tse lekanang tsa nako pakeng tsa lijo (lihora tse 2-3).
2. Nakong ea phekolo ea mocheso oa lihlahisoa, ho thibetsoe ka thata ho eketsa letsoai le oli.
3. Lijo tsa khafetsa le tse fokolang ka likarolo tse 100-gram (ho fihlela makhetlo a 9 ka letsatsi).
4. Ho finyella sephetho se tšoarellang, lipapali tsa letsatsi le letsatsi li bontšoa. Ka nako e ts'oanang, ka lebaka la phello e rarahaneng 'meleng, tsamaiso ea lymphatic le circulatory e sebetsa,' me ka lebaka leo, ho chesoa ho matla ha lisele tsa adipose.
5. Se kenyeletse lijo tse entsoeng ka makotikoting, li-seasoning, linoko, kofi, hammoho le li-confectionery le lihlahisoa tsa ho baka ho tsoa lijong.
6. Bophahamo ba metsi a tahiloeng, ho kenyelletsa tee le lero, e lokela ho ba bonyane lilithara tse 2. ka letsatsi.
7. Ha u sebelisa lihlahisoa tsa lebese le lomositsoeng, ho bohlokoa ho shebella mafura a tsona, a sa lokelang ho feta 2%.

Ho lumellana le litlhahiso tsena ho tla u lumella ho lahleheloa ke lik'hilograma tse eketsehileng kapele kamoo ho ka khonehang, hammoho le ho ntlafatsa 'mele oohle.

Qetello

Kahoo, mokhoa oa mongoli oa ho theola boima ba 'mele o ntlafalitsoeng ke ngaka ea mahlale a bongaka le moamoheli oa Lenaneo la Bophelo ha o hloke litšenyehelo tse ngata tsa matla a' mele ho chesa mafura, a bohlokoa haholo ho boloka bophelo bo botle le ho ntlafatsa bophelo bo botle ba motho. ya theolang boima ba mmele.

Ha u ntse u theola boima ba 'mele, u lokela ho tlohela mafura, linoko, lijo tse monate le li-pickle, hammoho le ho laola palo ea lik'hilojule tse jeoang ka letsatsi (ho fihlela ho 1200 kcal / letsatsi).

Mokhoa ofe oa Elena Vasilyevna ho fana ka khetho ho itšetlehile ka litšobotsi tsa motho ka mong tsa 'mele, palo ea lik'hilograma tse eketsehileng le nako e hlokahalang ea ho theola boima ba' mele.

Ka mohlala, lijo tsa Malysheva tsa matsatsi a 3 li tla thusa ho "felisa" 1-2 lik'hilograma. Haeba o hloka ho theola 8-10 kg, o hloka ho sebelisa mokhoa o se nang letsoai, raese, o etselitsoeng libeke tse peli. Haeba boima bo feteletseng bo feta lik'hilograma tse 10, lijo tsa protheine ea lik'habohaedreite kapa liprotheine tse tsoang ho Elena Malysheva, tse nkang matsatsi a 10 ho isa ho a 30, li tla thusa ho rarolla bothata.

Pholoso ea 'nete bakeng sa batho ba khoebo ba nang le mosebetsi o mongata o tla ba lijo tse lokiselitsoeng tsa Malysheva ka mabokoseng, tse u lumellang ho theola boima ba' mele lapeng le mosebetsing, ntle le ho hloka nako e ngata le litšenyehelo tsa mosebetsi ho lokisa lijo.

Ho sa tsotellehe khetho ea mokhoa oa ho theola boima ba 'mele, katleho le phello ea tsamaiso ka ho toba e itšetlehile ka ho latela melao ea motheo le boholo ba boiteko bo sebelisoang.

Mehloli ea