December, ha ho letho le tšelisang ho feta lijo tsa mantsiboea tse monate le metsoalle. Natefeloa ka mokhoa o utloahalang ntle le ho khutlisa liponto tse lahlehileng kamora ho ima? Hoa khoneha! Molao feela: e-ba le kahlolo e molemo kajeno ... ho qoba lebokose la lijo hosane. Hape ke nako ea ho etsa liqeto tse ntle joalo ka (re) ho qala papali ea lipapali.
Ke laola lijo tsa ka
Ha ho sa na mekhoa e mebe. E-ja lijo tsa mots'eare ha u ntse u tsamaea, ja ka pel'a skrini kapa u je lijana tse phehiloeng, ho felile! Ho ja hantle ho bonolo ebile ho fumaneha ho bohle. Seo u hlokang ho se etsa feela ke ho hlophisa letsatsi la hau ho potoloha lijo tse 'ne ka letsatsi, ka linako tse behiloeng. Meroho, tsoekere e liehang (raese, pasta, lijo-thollo, joalo-joalo) le nama kapa tlhapi ka lijo tse ling le tse ling, ena ke lihlopha tse tharo tse hapileng lethathamong le leka-lekaneng, letšoao la bohlokoa tereing ea hau ea canteen hammoho le poleiti ea hau lapeng. Kahoo, ke hobane'ng ha u sa rere menyetla ea hau esale pele? Haeba u ba boima ba 'mele habonolo, u na le ho bapala ka nako: khōloanyane bakeng sa lijo tsa hoseng empa bobebe bakeng sa lijo tsa mantsiboea ... Le ka tsela e feteletseng tharollo ho qoba liteko? Pheha ntle le ho fokotsa tekanyo 'me u se ke ua tlatsa hape. Qetellong, noa litha e le nngwe le halofo ea metsi ka letsatsi, ho loketse. Empa mariha, ke ja eng? Mehopolo e meng: litlhapi tse mafura bakeng sa li-omega-3 tsa eona (trout, salmon, sardines, tuna, mackerel, joalo-joalo). Mantsiboea, re ja sopho, e thibelang takatso ea lijo, e phehoa habonolo ka meroho ea nako ea selemo: mokopu (likhalori tse tlaase le fiber e ngata), celery (e hloekisang le ho tlosa chefo), litapole, lihoete, liliki ... ka lijo-thollo, haholo-holo e ruileng ka fiber. 'Me haeba u batla ho senya foie gras le chokolete ka Keresemese, lebala likuku, lijo tse potlakileng le lijo tse seng li lokile ka nako eo!
Ho ka etsoa ho feteletseng. Na mantsiboea a raclette ha Julie a ne a le mangata haholo? Ha ho na thuso ho etsa molato, ho lekane ho leka-lekanya! Itloaetse lijong tse latelang (li) lijo tse bobebe, empa ka holim'a tsohle u se ke ua itima lijo, sena se ka khopisa 'mele oa hau le ho khothaletsa polokelo ea mafura! Ho etsa sena, khetha mefuta e sa tšoaneng empa e bobebe, e nang le meroho - bakeng sa bophelo bo botle le lipalangoang - le liprotheine tse mafura (sefuba sa khoho, ham e halikiloeng, tlhapi e tšoeu e halikiloeng, lehe le phehiloeng ka thata, 0% cottage chisi) - bakeng sa satiety.
Litloaelo tse 8 tseo u ka li khethang: Khetha bohobe ba lijo-thollo bakeng sa lijo tsa hoseng ho e-na le lijo-thollo tse monate haholo, apole e hlafunwang ho e-na le tranelate e theolelang, kuku ea raese ho e-na le pastry, le haeba seo se lekeha! Hoa tšoana le bakeng sa lijo tse monate: nka tamati ea ciliegia le tapenade sebakeng sa crisps le guacamole. Pheha lijana tsa hau kapa lisalate ka oli ea mohloaare e rothang ho e-na le kotola ea botoro, almond puree ho e-na le likuku tsa crème fraîche, oatmeal le meroho ho e-na le pastry ea chisi. Mabapi le ho pheha, re khothalletsa hore u ja lijo tse halikiloeng kapa ka mouoane ho e-na le ho pheha ka metsi (tahlehelo ea livithamine) kapa ka mafura.
Ke (re) ke ipeha papaling!
Se loketseng, ehlile, ke ho ikoetlisetsa lipapali tse felletseng le tse fapaneng (lipapali, boikoetliso, letamo la ho sesa). Empa motheo ke ho matha, ho fumaneha ho bohle. 'Me e le hore re kene ka har'a mehloli ea rona, re tlameha ho matha bonyane metsotso e mashome a mane a metso e mehlano… E, e, u ka khona! U tlameha feela ho tsamaea ka lebelo la hau 'me u se ke ua tloha kapele haholo hore u tšoarelle. Hobane ho molemo ho matha butle empa nako e telele!
Bo-’mè ba bacha, le se le ntse le feheloa: “Empa ha ke na nako…” Re fumane tharollo: bapala lipapali lapeng! Abs, libaesekele le lithupelo tse nyenyane fatše, ntle le ho qobella e le hore u se ke ua intša kotsi le ho etsa bonnete ba hore u ipeha hantle. A na u hloka thuso? Feshene ke ea koetliso ea sebele ho papali ea papali kapa komporo. Itloaetse haeba u seithuti se hloahloa ebile u le mafolofolo.
Likoetliso tse 6 tsa ho bapala lipapali ntle le ho shebahala joalo ka tsona: Mohato oa pele, khetha litepisi tsa lifti, tseo kamehla li lokelang ho nkoa ka monoana. Ka ofising, itšoare hantle: khutlela morao, maoto a bataletse fatše, mangole a tloha setulong, matsoho holim'a deske. Sebetsa abs ea hau! Konteraka (makhetlo a 5, metsotsoana e 5) ebe o lokolla, 'me u phete (lihlopha tse 20, li lokolla metsotsoana e 20 pakeng tsa e' ngoe le e 'ngoe). Etsa mesifa ea marako (le perineum ea hau) ka ho konteraka metsotsoana e 10 ebe u lokolla metsotsoana e 2 (lihlopha tse 20 li lokolla metsotsoana e 20 pakeng tsa e 'ngoe le e 'ngoe). Ho loantša cellulite, etsa boikoetliso bona: lula fatše, otlolla leoto le le leng ka pel'a hao, leoto la hao le otlolohile. Tšoara metsotsoana e 30 ebe u fetola maoto (lihlopha tse 5). 'Me bakeng sa manamane a sebopeho, ema ka menoana ea hau makhetlo a 20, ha u ntse u emetse bese! (lihlopha tse 5 tse nang le khefu ea metsotsoana e 20 pakeng tsa e 'ngoe le e 'ngoe).
Kea itlhokomela
'M'e ea shahlileng haholo, iphe metsotsoana e seng mekae ea kokoana, ho bohlokoa. E phutholohile 'me e phutholohile,' mele o sebetsa hantle haholoanyane. Bosiu bo bong le bo bong pele u robala, nka metsotso e mehlano ho silila lirope, letheka, marako, mpa ka ho phunya letlalo tlas'a menoana ea hau ka moisturizer kapa slimming cream. E sebetsa hantle ebile e imolla khatello ea maikutlo, 'me ho tse peli, e monate le ho feta. Ha u le shaoareng, hlahisa letlalo la hao ka bonolo ka glove ea moriri oa lipere, 'me u qete ka jete ea metsi a batang ho kenya letsoho ho potoloha le ho tiisa letlalo. Tloaelo ea ho ithabisa e molemo ho feta lisekoere tsa chokolete. Mantsiboeeng a ho ithabisa ka ho itlhatsoa, exfoliation, mask, oli ea bohlokoa, hydration, 'me u ka holimo! Leha ho le joalo, mantsiboeeng a lerato, ka khotso, ka linako tse ling a tšoanela phekolo eohle ea ho tsosolosoa. Tlohela bana ho bo-nkhono le bo-ntate-moholo 'me u iphe masakanyana a tokoloho le moratuoa oa hau.