Tse ka Hare
Haeba u batla ho theola boima ba 'mele, empa u sa rate ho bala likhalori, u fe leano le sebetsang la ho ja ho tsoa ho mokoetlisi ea tsebahalang oa boikoetliso Autumn Calabrese. Qala ho shebella lenaneo la hae la 21 Day Fix 'me u latele lijo ka mokhoa o bonolo oa "lijana tsa mebala".
Morero o latelang oa lijo ha oa lokela feela ba rerileng ho kenela lenaneo la ho ikoetlisa la 21 Day Fix, empa le bakeng sa li-dieters tsohle. Bonolo ba eona bo ho 'nete ea hore ha ho hlokahale hore u boloke ho bala ka hloko li-calories, protheine, mafura le lik'habohaedreite. U tla tataisoa ka bongata ba litšebeletso le mefuta ea lijo. Kahoo a re qaleng.
Bala lingoliloeng tse ling tse thusang mabapi le phepo e nepahetseng:
- Phepo e nepahetseng: tataiso e felletseng ea phetoho ea PP
- Hobaneng ha re hloka lik'habohaedreite, lik'habohaedreite tse bonolo ebile li rarahane bakeng sa ho theola boima ba 'mele
- Ho bala likhalori: tataiso e felletseng ea ho bala likhalori!
Lijana tsa lijo
Ho latela sistimi ea matla e hlahisitsoeng ke Autumn Calabrese, kaofela lihlahisoa li arotsoe ka lihlopha: meroho, litholoana, liprotheine, lik'habohaedreite, mafura a phetseng hantle, peo, oli. Ka tlase ke lethathamo le qaqileng la lihlahisoa tsa sehlopha ka seng. DVD e nang le lenaneo la 21 Day Fix e tla le lijana tse khethehileng tse u lumellang ho lekanya palo e hlokahalang ea lijo. 'Mala o mong le o mong o lumellana le sehlopha se itseng sa lihlahisoa.
Joalokaha u bona lijana tsohle tsa boholo bo fapaneng. Haeba u na le lijana tse joalo, che, ha li tšabe. Tafole e ka tlase e hlahisa molumo oa setshelo, haeba ho joalo ho metha Mohope wa kamehla (250 di ml). O ka reka setshelo se ts'oanang, kapa ho tsepamisa maikutlo ho molumo oa khalase.
| setshelo | Sehlopha sa lijo | Boholo bo hakantsoeng ba setshelo |
| Green | meroho | Mokete oa 1 |
| Purple | Fruit | Mokete oa 1 |
| Red | Liprotheine | 2 / 3 Cup |
| Yellow | Li-carbohydrate | 1 / 2 Cup |
| Blue | Mafura a phetseng hantle, chisi | 1 / 4 Cup |
| namunu | apara | Tablespoons tse 2 |
| Leroe | Oil | Li-tee tse 2 |
Joale, ha re boneng hore na u hloka lijana tse kae ka letsatsi. Ho latela palo ea likhalori tseo u hlokang ho li ja (tse ling ka palo ea likhalori ka tlase). Kahoo, likarolo li lekantsoe ka lijaneng, ntle le oli - ke likhaba tsa tee.
| Sehlopha sa lijo | Litšebeletso ka letsatsi bakeng sa 1200-1499 kcal | Litšebeletso ka letsatsi bakeng sa likhalori tse 1500-1799 | Litšebeletso ka letsatsi bakeng sa likhalori tse 1800-2099 | Litšebeletso ka letsatsi bakeng sa 2100-2300 kcal |
| meroho | 3 | 4 | 5 | 6 |
| Fruit | 2 | 3 | 3 | 4 |
| Liprotheine | 4 | 4 | 5 | 6 |
| Li-carbohydrate | 2 | 3 | 4 | 4 |
| Mafura a phetseng hantle, chisi | 1 | 1 | 1 | 1 |
| Meroo, lipeo | 1 | 1 | 1 | 1 |
| Oil | Li-tee tse 2 | Li-tee tse 4 | Li-tee tse 5 | Li-tee tse 6 |
Ka mohlala, haeba sepheo sa hau sa khalori se pakeng tsa lik'hilojule tse 1200-1499 tseo u lokelang ho li ja ka letsatsi:
- Meroho e 3 ea setshelo
- Setshelo se 2 sa litholoana
- Likotlolo tse 4 tsa protheine
- Lijana tse 2 tsa lik'habohaedreite
- Setshelo se le seng sa mafura a phetseng hantle
- Setshelo se le seng sa peo
- 2 di-teaspoon tsa oli
Haeba u sena lijana, sebelisa senoelo se lekanyang se 1 = 236 ml (ka 'nete ea Russia, khalase ea 250 ml):
Mokhoa oa ho bala palo e nepahetseng ea likhalori
Joale re u fa ho bala palo ea likhalori ka mokhoa oa Autumn Calabres. Kaha sepheo sa lenaneo la 21 Day Fix se u lebisa sebopeho se setle nakong ea libeke tse 3, mokhoa oa hae e ke ke ea bitsoa bonolo. Itokisetse lithibelo. Kahoo, sekhahla sa letsatsi le letsatsi sa likhalori se baloa ka tsela e latelang:
- Boima ba hau ka kg * 24,2 + 400 (likhalori tse chesitsoeng) - 750 (khaello ea `` caloric '' = sekhahla sa likhalori tsa letsatsi le letsatsi
Mohlala ke ona o boima ba lik'hilograma tse 70:
- 70 * 24,2 + 400 - 750 = 1344 kcal - ts'ebeliso ea likhalori ka letsatsi
Haeba ha ho baloa palo eo ho ne ho le ka tlase ho 1200, sekhahla sa hau e tla ba 1200 kcal. Haeba e feta 2300, sekhahla sa hau e tla ba 2300 kcal.
CALORIE CALCULATOR: inthaneteng
Moo u ka fumanang lijana
Lijana tsa Autumn Calabres u ka li odara ho Aliexpress. Theko ke li-ruble tse 1200-1300 (e nang le DVD ea 21 Day Fix e theko e tlase haholo), empa li hlile li tla nolofalletsa bophelo ba hau. Ha ho hlokahale hore o bale li-calories, o be le lijo, o tla atisa le ho eketsa linomoro. Lijana tsa ho latela lijo le ho theola boima ba 'mele li bonolo haholo.
- Khokahano ea ho reka: shop 1
- Khokahano ea ho reka: shop 2
Lenane la lihlahisoa tse lumelletsoeng ho ea ka lihlopha
Ho tloha ha lenaneo le lokolloa US, lenane la lihlahisoa le lebisitsoe haholo-holo 'marakeng oa Amerika. Empa boholo ba lihlahisoa tse tsoang lethathamong li ntse li tsebahala ho rona. Lihlahisoa tsena li ka sebelisoa ho ea ka lithibelo tse ka holimo. Haeba sehlahisoa se sa thathamisoa, ha se lumelloe.
Meroho: Kale, Kale, limela tsa Brussels, broccoli, asparagus, beet, tamati, zucchini, linaoa, pelepele, lihoete, cauliflower, artichokes, eggplant, okra, jicama (turnips), lierekisi tse tala, k'habeche, likomkomere, celery, lettuce, li-mushroom, radish. , lieie, limela.
Litholoana: li-raspberries, blueberries, blackberries, fragole, lehapu, cantaloupe, lamunu, tangerine, Apple, apricots, grapefruit, cherries, morara, kiwi, mango, perekisi, nectarine, pere, phaenapole, banana, papaya, feiga, melon.
Liprotheine: li-sardine, letsoele la kana, Turkey sefuba, khoho e kenang, Turkey, nama ea phoofolo e hlaha, tlhapi e hlaha, mahe, yoghurt ea Greece, tšoeu ea tlhaho, yoghurt e tšoeu ea tlhaho, clams, nama e khubelu, nama ea khomo e omeletseng, tempeh, tofu, nama ea kolobe , tuna, ham, pastrami Turkey, chisi ea ricotta, chisi ea kottage, phofo ea protheine, vegeburger, Turkey bacon, shakelology (protein shake).
Likhabohaedreite: litapole, li-yam, quinoa, linaoa, lentile, linaoa tsa edamame, lierekisi, linaoa tse halikiloeng, raese e sootho, raese e hlaha, litapole, poone, lijo-thollo tsa amaranth, nyalothe, buckwheat, harese, groats bulgur, oatmeal, oats e halikiloeng; Ho feta moo, lijo-thollo kaofela: pasta, li-crackers couscous, lijo-thollo, bohobe, bohobe ba pita, li-waffles, li-pancakes, li-muffin tsa Senyesemane, likuku, tortilla, tortilla ea poone.
Mafura a phetseng hantle: avocado, lialmonde, linate, pistachios, pecans, walnuts, hummus, chisi, lebese la coconut, feta cheese, chisi ea poli, mozzarella, cheddar, chisi ea Provolone, chisi "Monterey Jack".
Masi le lipeo: peo ea mokopu, peo ea soneblomo, peo ea sesame, peo ea folaxe, mehloaare, peanut butter, li-flakes tsa coconut ntle le tsoekere.
Oli: oli ea mohloaare e sa le moroetsana, oli ea coconut, oli ea linseed, oli ea lepa, oli ea peo ea mokopu, li-butter Butter (almond, cashew, peanut), oli ea soneblomo, oli ea sesame, oli ea peo ea mokopu.
Lijo tse ka jeoang ntle le moedi: metsi, sirilamunu, lero la lemone, asene, mosetareta, litlama, linoko, konofolo, ginger, moriana oa Tabasco, litlatsetso.
Ho bohlokoa ho hopola:
1. Lijana li ka kopanngoa hammoho ka tsela efe kapa efe. Mehlala ea boikarabello tafoleng:
2. Mohlala o khethehileng oa moralo oa lijo:
3. Lijana li lekantse lijo ka mokhoa o felileng eseng e le tala.
4. Ha ho hlokahale hore u hamore setshelo (kapa Cup) ka slide.
5. Morero ona oa ho ja ha oa lokela feela ba koetlisang ho latela lenaneo la 21 Day Fix, empa le bakeng sa li-dieters tsohle.
6. Haeba sehlahisoa se le sieo lenaneng le lumelletsoeng, ho tla thibeloa.
7. Palo ea lijana e lekantsoe kabo ea letsatsi le letsatsi ea li-calories
Joalokaha u tseba, ona ke mokhoa o mong o bonolo oa phepo ea ho theola boima ba 'mele. U kanna oa latela litlhahiso ka tieo kapa ua ikamahanya le tsona. Leha ho le joalo, haeba u latela ka tieo leano la phepo e tsoang ho Autumn Calabrese mme u etsa lenaneo la 21 Day Fix, u netefalitsoe hore u tla fumana litholoana tse ntle ka nako e khuts'oane.
Ka kopo hlokomela hore Hoetla ho fana ka moralo o thata oa phepo e nepahetseng. E etselitsoe ho fihlela sephetho se tebileng matsatsing a 21. E khothalletsoa haeba u hloka ho fetola sekhahla sa letsatsi le letsatsi sa li-calories, haeba u sa tsebe hantle hore na lithibelo tse matla joalo ke tsa hau.
Bala hape: Lokisa ho feteletseng: litlhaloso tse qaqileng tsa boikoetliso bohle + maikutlo a hau mabapi le lenaneo.