Haeba u khathetse ke ho shebella phepo e nepahetseng kamehla, ho tloha ho bala lik'halori tse sa feleng kapa lijo tse nang le phepo e nepahetseng, u tla rata lijo tsa "Three Fists". Etsoe, u ka ja hoo e ka bang ntho e 'ngoe le e' ngoe e ho eona 'me u se ke ua ntlafala.
Ntho ea bohlokoa ea lijo ke hore e 'ngoe le e' ngoe ea lijo tsa hau e lokela ho ba le liprotheine, lik'habohaedreite tse rarahaneng le litholoana ka likarolo tse lekanang. Karolo ka 'ngoe e lekana le feisi ea hau. U lokela ho noa bonyane lilithara tse 2 tsa metsi letsatsi le leng le le leng 'me u kenye li-workout tse tloaelehileng lijong.
Lijo tsohle li etsahala ka mekhahlelo e 3:
- Ho laolla - lik'habohaedreite tse rarahaneng li lokela ho nkeloa sebaka ke meroho, 'me ho ja lijo tse bobebe feela ka lihlahisoa tsa protheine;
- ea tšehetsang- re fetola meroho ka lik'habohaedreite tse rarahaneng 'me re ja lijo tse bobebe ho feta makhetlo a mabeli ka letsatsi ka litholoana kapa litholoana hammoho le protheine;
- play loading - liprotheine, lik'habohaedreite tse rarahaneng le meroho ka makhetlo a mararo ka letsatsi, har'a li-snacks tse lumelloang - monate kapa khalase ea veine.
Fetola mekhahlelo ka boikhethelo ba hau hang ha u hlokomela hore boima bo emisitse letšoao le le leng 'me seo ho thoeng ke phello ea plateau se etsahetse.
Mehloli ea liprotheine ka lijo tsa "Three Fists" ke matsoele a likhoho, tlhapi, lijo tsa leoatleng, phofo ea protheine, cottage chisi, mahe, meroho.
Mehloli ea lik'habohaedreite tse rarahaneng ho lijo tsa "Three Fists" ke buckwheat, raese, nyalothe, bran, oatmeal, pasta e tsoang koro ea durum le bohobe bo tsoang phofo e mahoashe.
Litholoana tse lumelletsoeng lijong tsa "Fist tse tharo" ke liapole, lipere, plums, litholoana tsa citrus, cherries, kiwis, fragole.
Nakong ea lijo, ho kgothaletswa ho tlohela lipompong, joala le lisakerete.
Lijo tsa "Litebele tse tharo" li ka fetoha motheo oa phepo ea bophelo bohle ba hau, kaha li na le melao-motheo ea phepo e nepahetseng. Hape hoa khoneha hore u se ke ua theola boima ba 'mele le ho boloka boima ba' mele ho eona. Haeba e hlokomeloa hantle bakeng sa khoeli, lijo tsa "Fist tse tharo" li fana ka li-kilogramme tse 10.