Lijo tse tala, matsatsi a 3, -3 kg

Ho theola boima ba 'mele ho fihlela ho 3 kg ka matsatsi a 3.

Kakaretso ea likhalori tsa letsatsi le letsatsi ke 530 Kcal.

Lijo tse tala ke e 'ngoe ea mefuta ea lijo tsa meroho. Lijo tsa hae li na le lihlahisoa tsa tlhaho tse thehiloeng limela tse sa phekoloeng mocheso.

Litlhoko tsa lijo tse tala

Ha u ntse u latela lijo tse tala, ho theola boima ba 'mele ho etsahala ka ho fokotsa ho ja lik'habohaedreite le ho fokotsa lijo tsa lik'halori. Kahoo, ho kenyelletsa lijong, haeba u etsa qeto ea ho fetola 'mele oa hau ka tsela ena, u hloka lihlahisoa tse latelang: meroho, litholoana, monokotsoai, litholoana tse omisitsoeng, linate, lipeo, litlama, linoko, lijo-thollo tse melang, lero le sa tsoa hatelloa la meroho. le litholoana le, ho hlakile, palo e lekaneng ea metsi a hloekileng. U ka tlatsetsa lijong ka oli e nyenyane ea meroho. Joalo ka lijana tse ling, e ke ke ea phekoloa ka mocheso. Likhetho tse ling tsa lijo tse tala li u lumella ho ja lihlahisoa tse itseng tsa liphoofolo.

Ho theola boima ba 'mele ho boetse ho lekoa ke linaleli tsa Hollywood. Mohlala, lijong tse joalo li lutse Demor Moor... Mokhoa oa ho theola boima ba 'mele o etselitsoe matsatsi a 10, ka mor'a moo, e le molao, lik'hilograma tse 3-4 tse eketsehileng li fetoha mouoane 'meleng. U lokela ho ja hararo ka letsatsi. U ka ja seneke se nang le litholoana tse sa tsoa peteloa kapa lero la meroho. Ha e le lijo tsa hoseng, lijo tsa motšehare le tsa lijo tsa mantsiboea, ho kgothaletswa ho li etsa ho tloha litholoana, meroho, monokotsoai (raspberries le fragole ka pele). Re lokela ho hlokomela hore Demi Moore ha a qhelele lihlahisoa tsa liphoofolo ka ho feletseng lijong. Letsatsi le leng le le leng, setšoantšisi, ho phaella lijong tsa limela, se ja 50 g ea chisi le ho noa khalase ea lebese la skim. Li-salads li ka tšeloa ka oli e nyane ea meroho.

Hape ho latela lijo tse tala Angelina Jolie... U ka boela ua latela melao ea mokhoa ona ho fihlela matsatsi a 10, ho theola boima ba 'mele ho fihlela ho 5 lik'hilograma tse sa hlokahaleng. Ntle le litholoana le meroho, menu ea lijo e kenyelletsa nama e nyenyane ea nama ea khoho (ho molemo ho e chesa) le lihlahisoa tsa lebese tse tlaase. Ho khothalletsoa ho ja makhetlo a 5 ka letsatsi. Lijo tsohle li lokela ho ba tse itekanetseng le ho aroloa ka ho lekana ha nako e ntse e ea. E-ja lijo tsa mantsiboea bonyane lihora tse 3 pele mabone a tima.

Haeba u lakatsa ho theola boima ba 'mele lijong tse tala haholo, ho kgothaletswa ho ela hloko mokhoa o ipapisitse le ts'ebeliso ea meroho le litholoana feela. Hape ho hlokahala hore u latele melao ea eona ho feta matsatsi a 10, 'me u ka theola ho fihlela ho 4-5 kg ​​nakong ena. Hape, nakong ea lijo, u ka noa lino tse ncha le lino tsa litholoana.

Ho eketsa phello ea phepo e tala, kenyelletsa litholoana le meroho e meng lijong tse nang le starch le tsoekere e ngata. Kahoo, litsebi tsa phepo e nepahetseng li eletsa ho hana ho tloha kiwi, mango, morara, litapole, lierekisi tse tala.

Hore na o tla ja lijo tsohle tse tala (tse loketseng, ho latela melao ea mokhoa ona) kapa ho pheha lijo tse ling (mohlala, zucchini) ho ho uena. Ts'ebetso ea ho theola boima ba 'mele ha ea lokela ho angoa ke sena. U ka hlophisa lijo tsa hau e le hore letsatsi le leng e be meroho 'me la bobeli e be litholoana. Kapa o ka kopanya lijo.

Ho tsoa lihlahisoa tsa meroho, ho kgothaletswa ho fana ka khetho ho k'habeche e tšoeu, likomkomere, tamati, pepere ea tšepe. Ja cauliflower, squash, squash, eggplant ka mokhoa o itekanetseng. Har'a litholoana, li-apricots, liapole (ka ho khetheha mefuta e sa tšoaneng e tala), plums, mahapu, liperekisi, li-grapefruits le li-citrus tse ling li nkoa e le tsa bohlokoa haholo ka mokhoa ona. U ka fapanyetsana menu ka monokotsoai oa selemo.

Ho noa metsi a mangata ha ho hlokahale ka mokhoa ona, hobane litholoana le meroho ka boeona li na le metsi a mangata. E le molao, litha e le nngwe tsa metsi li lekane ka letsatsi. Empa, haeba u nyoriloe, ehlile, u se ke oa ithiba. Hape, haeba ho hlokahala, u ka noa tee e tala e sa tsoakoang (ho fihlela linoelo tse hlano ka letsatsi).

Ho na le mekhoa ea ho theola boima ba 'mele ho latela ts'ebeliso ea meroho e itseng. Mohlala, katleho ke lijo tse tala tsa rantipole… Ho eona, makhetlo a 5 ka letsatsi o hloka ho ja karolo ea salate ea rantipole. Ke ntho e lakatsehang hore boima ba karolo ka 'ngoe bo se ke ba feta 200-250 g. E lumelloa ho monya salate ka oli e nyane ea mohloaare. Lijo tse metsi tsa phepo e tala ea rantipole li emeloa ke lero le tsoang meroeng ena, tee e tala e sa tsoekere 'me, ehlile, e ntse e le metsi. Ha ho eletswe ho ja ka matsatsi a fetang a mararo, nakong eo o ka lahlang lik'hilograma tse tharo tsa boima bo feteletseng.

Haeba u batla ho theola boima ba 'mele ka tšebeliso ea lijo-thollo, khetho e ntle e ka ba lijo tse tala tse thehiloeng ho buckwheat… Maemong ana, buckwheat ha e hloke ho belisoa. Ho lekane feela ho tšela 200 g ea lijo-thollo ka halofo ea litha ea metsi a belang, ho e thatela ka ntho e futhumetseng ebe o e siea bosiu bo le bong. Lijo tse phetseng hantle li u emetse hoseng. Letsoai, tsoekere le lisebelisoa tse ling li thibetsoe joale. Palo ea buckwheat e boletsoeng e lokela ho jeoa motšehare, haholoholo ho latela lijo tse fokolang, kapa ho hlophisa bonyane lijo tse 'ne. Lijo tsena tse tala li sebetsa haholo. Matsatsing a 3 feela o ka theola lik'hilograma tse 5-6 (le ho feta).

Haeba ho ja thollo e le 'ngoe ho bonahala e le tebello e bohloko ho uena, u ka khona eketsa buckwheat ka kefir 1% mafura (kapa ha a na mafura). U ka lula lijong tse joalo ho fihlela matsatsi a 7, nakong ena, boima ba 'mele bo fihla ho 5-8 kg. Ho kgothaletswa ho ja kefir e fetang litara e le 1 ka letsatsi. Ho bohlokoa hape ho ja hanyane ka hanyane. Le tloaelo ea lijo-thollo e ts'oana le mofuta o kaholimo. Re ntse re ja buckwheat ntle le li-addit. O ka e tlatsa feela ka kefir, kapa oa noa sehlahisoa sa lebese se lomositsoeng e le seneke le seneke sa thapama. Joalo ka ha u batla.

Boemo ba bohlokoa ba ho boloka boima ba 'mele ke phepelo e nepahetseng le butle-butle ea lijo. Lijo tse tsoekere le tse mafura li lokela ho khutlisetsoa lijong hantle haholo 'me, ehlile, ka bongata bo fokolang. Pele, ho bohlokoa ho kenyelletsa lijo-thollo, sopho e bobebe, mouoane kapa lijana tse phehiloeng tse nang le likhalori tse tlase ka har'a menyu. Ehlile, ha ua lokela ho lebala ka meroho, litholoana le monokotsoai tse u thusitseng ho theola boima ba 'mele.

Lenaneo la lijo tse tala

Lijo tsa Sampuli ea Demi Moore Raw

Lijo tsa hoseng: salate ea apole le pere le peo ea almonde le mokopu; khalase ea lebese le se nang mafura kapa mafura.

Snack: khalase ea lero la apole.

Lijo tsa mots'eare: salate ea meroho, e ka nkoang ka palo e nyane ea oli ea meroho (ka ho khetheha mohloaare).

Seneke sa thapama: lero la lamunu (e ka bang 200 ml).

Lijo tsa mantsiboea: sekotlolo sa sopho ea meroho; hoo e ka bang 50 g ea chisi e thata e nang le bonyane mafura; tse mmalwa tsa tse tala kapa fragole.

Lijo tse tala tsa Angelina Jolie

Lijo tsa hoseng: salate ea litholoana e nang le linate tse 'maloa le peo e nyane (o ka e tlatsa ka yogurt ntle le li-additives); khalase ea lero la meroho.

Lijo tsa hoseng tsa bobeli: lero la apole.

Lijo tsa mots'eare: salate ea likomkomere, tamati le litlama; khalase ea yogurt ea tlhaho le likhomphutha tse 2. liapolekose tse omisitsoeng.

Seneke sa thapama: mafura a mafura a tlase hammoho le morara o monyane kapa liapolekose tse omisitsoeng.

Lijo tsa mots'eare: sopho ea gazpacho kapa sengoathoana sa kana le meroho e seng e starchy bakeng sa lijo tse tsoekere, o ka ja linate tse 'maloa kapa selae se tšesaane sa chisi.

Mohlala oa Litholoana tsa Matsatsi a 3 le Lijo tse Tala tsa Meroho.

Letsatsi la 1 (meroho)

Lijo tsa hoseng: salate ea likomkomere le moroho le litlama.

Seneke: 2, tomate.

Lijo tsa mots'eare: koliflower e nang le steamed le likomkomere tse ncha.

Seneke sa thapama: salate ea tamati le pelepele e tsoekere.

Lijo tsa mantsiboea: likomkomere le avocado salate.

Letsatsi la 2 (litholoana)

Lijo tsa hoseng: Liapole tse nyane tse 2 tse tala le tholoana ea morara.

Seneke: Ho sebelisoa perekisi, fragola, apole le phaenapole salate.

Lijo tsa mots'eare: likhae tse seng kae tsa mahapu.

Seneke sa thapama: pere le li-cherries tse seng kae.

Lijo tsa mantsiboea: lilamunu tse 2.

Letsatsi la 3 (meroho)

Lijo tsa hoseng: salate ea lihoete, motso oa celery le artichoke ea Jerusalema.

Snack: 2 likomkomere le langa le le lej.

Lijo tsa mots'eare: zucchini e phehiloeng.

Seneke sa thapama: salate ea radishes, eiee e tala le parsley.

Lijo tsa mantsiboea: salate ea tamati, mehloaare le litlama.

Phepo e lekantsoeng ea phepo e tala ka buckwheat le kefir

Lijo tsa hoseng: buckwheat; khalase ea halofo ea kefir.

Seneke: khalase ea kefir.

Lijo tsa motšehare: buckwheat e kolobisitsoeng ka kefir.

Seneke sa thapama: khalase ea yogurt.

Lijo tsa mantsiboea: buckwheat.

Pele u robala: haeba u lakatsa, u ka noa ho fihlela ho 200 ml ea seno sa lebese se belisitsoeng.

Mohlala oa Lijo tse Ntle tsa Carrot

Lijo tsa hoseng: karolo ea salate ea rantipole e fafalitsoeng ka oli ea mohloaare.

Snack: khalase ea lero la rantipole.

Lijo tsa mots'eare: lihoete tse 'maloa tse ncha.

Seneke sa thapama: lero la rantipole kapa 2 tbsp. k. salate e tsoang meroho ena.

Lijo tsa mots'eare: ho sebelisoa salate ea rantipole e nokiloeng ka oli ea mohloaare e nyane.

Litlhaloso tsa lijo tse tala

  • Ha ua lokela ho latela melao ea phepo e tala haeba u na le mafu a pampiri ea meno, manyeme, gallbladder le maloetse a mang a hlokang lijo tse khethehileng.
  • Hape, ha ua lokela ho latela mokhoa ona nakong ea bokhachane, ho anyesa, bana, bacha le batho ba lilemo.
  • Ho bohlokoa hore motho e mong le e mong a ee ngakeng pele a qala ho ja.

Melemo ea ho ja lijo tse tala

  1. Ha o ntse o latela melao ea phepo e tala, 'mele oa hloekisoa ka chefo le chefo, pholiso ea ona e akaretsang le nchafatso ea etsahala.
  2. Ho bohlokoa hape hore metabolism e potlake. Joalokaha u tseba, lebelo la ts'ebetso ea metabolic ke la bohlokoa bakeng sa ho theola boima ba 'mele le ho boloka kutloano (ho leng thata haholo ho feta ho theola boima ba' mele).
  3. Lijong tse tala, lits'ebetso tsa ho sila lijo li ntlafalitsoe, 'mele o tletse livithamini tse ngata, liminerale le lintho tse ling tse thusang.
  4. Litaba tse monate ke hore ho na le likhetho tse ngata bakeng sa phepo e tala. Motho e mong le e mong o tla khona ho khetha mokhoa o nepahetseng oa ho fetola sebopeho.
  5. Ha ho na monyetla oa hore lijo tse tala li tla otla sepache sa hau. Lijo tse fanoang li fumaneha habonolo 'me li ka fumanoa hoo e ka bang lebenkeleng lefe kapa lefe kapa li rekoa 'marakeng. 'Me haeba u na le setša, u ka itemela lihlahisoa tse ncha, tsa boleng bo holimo le tse phetseng hantle.

Mathata a Lijo tse Tala

  • Lijo tse tala tse thehiloeng ho lijo tse ngata tsa meroho, litholoana le monokotsoai, haeba u batla ho tlisa melemo e mengata 'meleng, u ke ke ua lula ka linako tsohle tsa selemo. Ntle le moo, ho molemo ho ja lihlahisoa tsa selemo, ka bobeli li phetse hantle ebile li theko e tlase.
  • Batho ba bang ba hlokomela hore matsatsing a pele a lijo, maikutlo a tlala a etsa hore a utloe. Ho ja hanyane ho nka ho tloaela.
  • Ka nako e khuts'oane, joalo ka molao, palo e boima ea boima bo fetelletseng ea fela. Ntlheng ena, theknoloji e tlameha ho kopanngoa le ho ikoetlisa ka mafolofolo. Ho seng joalo, ho ke ke ha khoneha ho qoba lintho tse sa thabiseng joalo ka letlalo le thellang le ho thella.

Ho etsa kopo ea lijo tse tala

Ha ho khothaletsoe ho pheta phepo e tala ka matsatsi a 7 kapa ho feta likhoeling tse 2-3 tse tlang. Haeba u ikutloa u phetse hantle, u ka sebelisa mokhoa o mokhuts'oane oa ho theola boima ba 'mele hape ka khoeli le halofo.

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