Ba bangata ba lumela hore ho theoha boima ka mor'a lilemo tse 50 ho ke ke ha khoneha. Ha e le hantle, u ka fetola boima ba hao ka nako leha e le efe, ntho e ka sehloohong ke feela hore u nke mehato e nepahetseng le hore u se ke ua potlakela ho tloha lijong ho ea ho lijo, empa kamehla u je hantle.
Likarolo tsa ho theola boima ka mor'a lilemo tse 50
Ha e le hantle, ho theoha boima ka mor'a lilemo tse 50 ha ho fapane haholo le ho theola boima ba 'mele ho mosali e mocha. Bothata feela ke metabolism e liehang, e lokelang ho tsosoa ke mekhoa eohle e teng. Ka mohlala:
- Hoseng ho hong le ho hong, etsa li-gymnastics tsa metsotso e 15 kapa u ee thupelong ka makhetlo a mararo ka beke - sena se tla thusa ho tiisa letlalo le ho potlakisa metabolism.
- Noa metsi a qhibilihang (a ka pheha ka ho toba ka lehare ho metsi a tloaelehileng) bonyane lilithara tse 1.5 ka letsatsi.
- Ja lijo tse nyenyane - lijo tse 3 tsa motheo tse nyenyane le 2-3 lijo-thollo letsatsi lohle. E boetse e senya metabolism.
- Kenyeletsa lijo tsa yogurt, sinamone, oatmeal, turkey, lebese la soya, tee e tala, ginger le lihlahisoa tse ling tse potlakisang metabolism.
Ka mokhoa ona, ho theola boima ba 'mele ka mor'a lilemo tse 50, mosali o tla ba bonolo haholo. Ho lahleheloa ke boima ka tsela e nepahetseng le ho se lelekisa liphello tse potlakileng, u tla finyella tse ling tse ngata.
Joang ho theola 'mele ka mor'a lilemo tse 50?
Aza ho robala basali ba 50 re ba hlahlobile karolong e fetileng, 'me hona joale re tla tsepamisa mohopolo ho lijo, tse tla theola boima ba' mele ka 0,8-1 lik'hilograma ka beke le ho ikutloa hantle. Joalokaha ho boletsoe ka holimo, re tla ba le lijo tse 5-6 ka letsatsi, mme lijo li lokela ho ba bobebe e le hore li se ke tsa fana ka phello e fapaneng. Re fana ka likhetho tse joalo bakeng sa lijo:
Khetho ea 1
- Lijo tsa hoseng: mahe a phehiloeng a mangata le salate ea leoatle.
- Sejo sa hoseng sa bobeli: tee ntle le tsoekere, 1-2 e omisitsoeng apricots.
- Mantsiboea: sekotlolo sa sopho e tlaase ea mafura.
- Motšehare oa motšehare oa bohobe: apulo.
- Lijo tsa mantsiboea: nama ea khomo e nang le k'habeche ea stewed.
- Pele a robala: khalase ea yogurt e pshatlehileng.
Khetho ea 2
- Borofu: oatmeal , tee.
- Kakaretso ea bobeli: Orange.
- Mantsiboea: sopho ea meroho.
- Motšehare oa motšehare oa bohobe: tee e tala ntle le tsoekere, sengoathoana sa chisi.
- Lijo tsa motšehare: chisi ea matlo a nang le yogurt le halofo ea litholoana.
- Pele o robala: khalase ea yogurt e tlaase.
Khetho ea 3
- Kamore ea lijo tsa hoseng: mohlanka oa omelet le salate ea meroho, tee.
- Kamore ea lijo tsa hoseng tsa bobeli: pere.
- Lijo tsa motšehare: sopho e nang le li-crackers tse 'maloa.
- Motšehare oa motšehare oa mantsiboea: halofo ea senoelo sa chate.
- Lijo tsa motšehare: Khoho, e khabisitsoeng ka meroho.
- Pele a robala: khalase ea mafura a tlaase ea yazhenka.
Ka ho fetola mekhoa ena ea lijo, u tla tloaela ho ja hantle 'me u tla theola boima ba' mele ka potlako. Tsamaiso e joalo e etsoa tumellanong le melao-motheo ea phepo e nepahetseng 'me ha e lematse' mele.