Basali ba bangata ba lumela hore u ka theola 'mele ka boithatelo, ka karolo e le' ngoe feela. Empa na u tseba bonyane motho a le mong eo, ka kopo ea hae, a ka nonneng, ka mohlala, feela ka sefubeng? Ha ho joalo. Ho lahleheloa ke boima ba 'mele, hammoho le phaello ea boima ba sebakeng seo, ha ho khonehe, hobane mathata a joalo a rarolloa ke' mele ka boithatelo, ho latela thepa ea lefutso. Kahoo, haeba u ipotsa hore na u ka theola boima ba 'mele joang ka mpeng, u lokela feela ho lahleheloa ke boima ba' mele le lisele tse nang le mafura, ho akarelletsa le sebaka sa mpa, le nyamela.
Ho ja lijo tse monate ho fokotsa boima ba 'mele
Leha ho le joalo, lijo leha e le life tse nepahetseng bakeng sa ho theola boima ba 'mele li akarelletsa lijo tse phetseng hantle le ho lahla lijo tse boima haholo, tse sa tliseng letho empa mafura a mangata. Lethathamo la lithibelo li kenyelletsa:
- lijo tse mafura, lisekisi, li-sausage, lijo tsa makotikoting, lijo tsa motona;
- lijo tse halikiloeng le tse mafura ka kakaretso;
- mofuta o mong le o mong oa lihlahisoa tsa phofo, e be bohobe, pasta , lik'hakebe, dumplings, joalo-joalo;
- tsoekere le lipompong tsohle, ntle le litholoana.
Lijo tse ntle ka ho fetisisa tsa ho belisa mpa ke motsoako oa lijo tsa protheine le meroho e monate. Nahana ka mohlala oa lijo tsa letsatsi le letsatsi:
- Kamore ea lijo tsa hoseng: mahe a mangata, salate ea leoatle, tee.
- Mantsiboea: ho ja sopho, salate ea meroho e bonolo, lero la thollo.
- Snack: litholoana leha e le life, ntle le banana.
- Lijo tsa motšehare: Khoho / tlhapi / nama ea khomo e nang le mouoane kapa meroho e mecha, tee.
Ha u etsa joalo, u se ke ua lebala hore 'mele o hloka metsi a mangata, kahoo, o lokela ho noa bonyane likhalase tsa metsi a 4-6 pakeng tsa lijo.
Slimming belly le mahlakoreng
E le hore u fokotse boima ka mpeng le mahlakoreng, ho molemo ho ikoetlisa ka ho phaella moo. Ka kakaretso, e ka ba eng kapa eng eo u e ratang:
- ho otla ka makhetlo a mararo ka beke metsotso e 30-40;
- etela boikoetliso boo ka makhetlo a mararo ka beke;
- Ho ba teng lihlopha tsa aerobic 2-3 linako tse ling ka beke;
- ho sesa metsotso e 40-60 ka makhetlo a mararo ka beke;
- mosebetsi oa sekolo ka letsatsi ka metsotso e 30-60 kapa mosebetsi oa sekolo o etsetsoang lapeng ka metsotso e 15-25.
Re tla nahana feela ka khetho ea ho qetela, kaha maemong a mang moetapele o tla u thusa. Haeba u etsa qeto ea ho ithuta lapeng, ho molemo hore mpa le mahlakoreng a nke sekoti se boima le thapo e tloaelehileng. Ho qhomela hoa hlokahala bakeng sa 5-10 metsotso bakeng sa mosebetsi, ho sotha lekhalo - metsotso e 7-15 (re bua ka hoop e boima ka boima ba hoo e ka bang lik'hilograma tse 3, haeba ho ne ho le bonolo - ho nka metsotso e 20-30). U ka e etsa hang ka letsatsi ka metsotso e 15, empa letsatsi le letsatsi, kapa letsatsi le leng le le leng, empa ka makhetlo a mabeli ka letsatsi metsotso e 15.
Ka lenaneo le joalo, o tla tlisa mpa ea hao hantle ka libeke tse ngata. Ntho ea bohlokoa ke ho tsoela pele, ja hantle le ho e etsa, 'me ka sebele sephetho se tla u khahlisa.