Lijo tsa protheine - matsatsi a 7 lik'hilograma tse 5

• pele u robala, ja pele ho lihora tse 2-3;

• ja makhetlo a 6 ka letsatsi;

• u se ke ua noa joala;

• lihlahisoa tsohle li lokela ho khethoa ka bonyane ba mafura - lijo;

• noa bonyane lilithara tse 2. ka letsatsi la metsi a tloaelehileng a se nang matsoai;

Mantaha

• lijo tsa hoseng: khalase ea lebese kapa kefir;

• lijo tsa hoseng tsa bobeli: 200 g ea motoho oa raese;

• lijo tsa motšehare: 150 g ea nama ea khomo e phehiloeng;

• seneke sa thapama: 200 g ea salate ea meroho;

• lijo tsa mantsiboea: 200 g ea salate ea meroho;

• pele ho nako ea ho robala: 200 g ea lero la apole.

Labobeli

• lijo tsa hoseng: tee kapa kofi e ntšo e se nang tsoekere;

• lijo tsa hoseng tsa bobeli: 100 g ea chisi e se nang mafura ea kottage;

• lijo tsa motšehare: 150 g ea khoho, salate ea meroho ka oli ea mohloaare;

• seneke sa thapama: 100 g ea raese, halofo ea apole;

• lijo tsa mantsiboea: 200 g ea salate ea langa le le lej;

• pele u robala: 200 g ea lero la langa le le lej.

Laboraro

• lijo tsa hoseng: kofi kapa tee;

• lijo tsa hoseng tsa bobeli: 100 g ea nama ea khomo e phehiloeng;

• lijo tsa motšehare: 150 g ea litlhapi tse phehiloeng, 100 g ea raese;

• seneke sa thapama: halofo ea apole;

• lijo tsa mantsiboea: 150 g k'habeche ea salate e nang le lierekisi tse tala le eiee;

• pele u robala: 200 g ea lero la apole.

Labone

• lijo tsa hoseng: tee kapa kofi e ntšo;

• lijo tsa hoseng tsa bobeli: 100 g ea nama ea khomo kapa ea khoho e phehiloeng;

• lijo tsa motšehare: sopho ea meroho le selae sa bohobe bo botšo;

• seneke sa thapama: 150 g ea raese;

• lijo tsa mantsiboea: 100 g ea nama e phehiloeng, salate ea meroho;

• pele u robala: 200 g ea lero la apole.

Labohlano

• lijo tsa hoseng: khalase ea lebese kapa kefir, croutons;

• lijo tsa hoseng tsa bobeli: 100 g ea salate ea rantipole;

• bakeng sa lijo tsa mots'eare: tlhapi e phehiloeng ea 150 g, litapole tse 2 tse phehiloeng;

• Tee ea thapama: 150 g ea salate ea meroho ka oli ea mohloaare;

• lijo tsa mantsiboea: konyana e omeletseng e phehiloeng e 100 g;

• pele u robala: 200 g ea tee kapa kefir.

Moqebelo

• lijo tsa hoseng: kofi kapa tee;

• lijo tsa hoseng tsa bobeli: lehe le le leng, li-crouton tse 1;

• bakeng sa lijo tsa mots'eare: 100 g ea raese le 100 g ea nama e phehiloeng;

• seneke sa thapama: apole kapa li-kiwis tse 2;

• lijo tsa mantsiboea: 100 g ea raese le 100 g ea litlhapi tse phehiloeng;

• pele u robala: 200 g ea lero la lamunu.

Sunday

• bakeng sa lijo tsa hoseng: kofi kapa tee;

• lijo tsa hoseng tsa bobeli: boroso le selae sa bohobe;

• lijo tsa motšehare: 150 g ea salate ea meroho ka oli ea mohloaare le 100 g ea raese;

• seneke sa thapama: 100 g ea lierekisi tse tala le salate ea k'habeche;

• lijo tsa mantsiboea: 200 g ea konyana kapa khoho e phehiloeng;

• pele u robala: 200 g ea kefir kapa tee.

Haeba kemiso ea hau ea letsatsi le letsatsi e sa lumelle lijo tsohle tse 6, vse-diety.com e ka kopanya lijo tsa hoseng le tee ea motšehare kapa ea thapama le lijo tsa mantsiboea.

Pele o ja lijo tsa protheine, etsa bonnete ba hore o ea hlahlojoa ke lingaka, hobane litlolo tse tobileng ho protheine ke:

1. mathata a sebeteng;

2. mafu le tse sa tloaelehang mosebetsing oa pelo (arrhythmia);

3. nakong ea bokhachane le kanyeso;

4. maloetse kapa bohloko manonyellong;

5. ho se sebetse hantle ha liphio;

6. mafu a tsamaiso ea tšilo ea lijo (mohlala, dysbiosis, colitis, pancreatitis e sa foleng);

7. ha e khothaletsoe botsofaling (ho tsamaea le kotsi ea ho koaloa ha mali ka lebaka la protheine e fetelletseng).

1. Lijo tsena li tla u lumella, hammoho le ho theola boima ba 'mele, ho etsa ho ikoetlisa ka matla, ho leng thata nakong ea lijo tse ling tse potlakileng le tse sebetsang.

2. Ho theola boima ba 'mele lijong tsa protheine ha ho felehelletsoe kapa ha ho tsamaee le maikutlo a phehellang a tlala, hobane nako ea tšilo ea lijo tsa protheine e fihla lihora tse 4, ha karohano lipakeng tsa lijo tse bobebe e ka tlase ho lihora tse 3 (ka lijo tse 6).

3. Ho hlakile hore ka lijo tse joalo, lipontšo tsa mokhathala o akaretsang, ho tsekela, bofokoli le ho tepella, tse tloaelehileng bakeng sa lijo tse ling, li tla fokola haholo, tse tla tlatselletsa ho ikoetlisa.

4. Ha e bapisoa le meno a mang a lijo tse tloaelehileng tsa matsatsi a 7 tsa protheine, e 'ngoe ea tse nyane haholo ho latela lithibelo.

5. 'Mele o folisitsoe mohahong - letlalo lea hlasimoloha le ho thatafatsoa, ​​letheka le ba le thata haholo, cellulite ea fokotseha, boroko bo tloaelehile, katleho le maikutlo li eketseha - ka lebaka la tlatsetso ea' mele. meroalo ha ho se na mafura a meroho le a liphoofolo.

6. Lenaneo la lijo tsa protheine le na le fiber e lekaneng, eo hammoho le ho bopa mmele e tla nolofatsa tšebetso ea mala.

7. Sekhahla sa ho theola boima ba 'mele lijong tsa protheine se hole le rekoto, empa ho sebetsa ha sona ha ho se na boima ba' mele kamora ho ja, ha o ntse o latela lijo tse nepahetseng kamora ho ja.

1. Joaloka lijo tse ling tse atlehang, lijo tsa protheine tsa matsatsi a 7 li ke ke tsa nkuoa li lekana hantle, leha e khothalletsoa ka 'mele o eketsehileng. mejaro.

2. Lijo tse khothalletsoang (makhetlo a 6 ka letsatsi) ha li tšoanele batho bohle.

3. Lijo tsa protheine li kenyelletsa boitlhakiso bo eketsehileng litsing tsa boikoetliso, ho bopa mmele.

4. Nakong ea lijo, liphetoho tse matla tsa khatello ea mali lia khonahala.

5. Nakong ea lijo, mafu a sa foleng a ka mpefala.

6. Haeba boima ba kamora 'lijo bo e-s'o fihle boemong bo tloaelehileng, bo ka phetoa ha pejana ho libeke tse 2 hamorao.

7. Joalo ka lijo tse fe kapa li fe tsa vithamine le li-microelements, 'mele ha o fumane o lekaneng - khaello ena e lefelloa ke ho ja meaho ea litokisetso tsa multivitamin.