Basali ba bangata ba nahana ka ho theola boima ba 'mele pele ho liketsahalo tse ling tsa bohlokoa ho kena moaparo o mocha kapa ho shebahala lebōpong la leoatle. Ho na le litsela tse 'maloa tsa ho theola' mele ka 4 lik'hilograma ka beke kapa ka nako e telele ntle le tlala. E le hore u fumane liphello tse ntle, u lokela ho kopanya lijo le ho ikoetlisa.
Nka potlakela ho lahleheloa ke lik'hilograma tse 4.
Ba batla ho theola boima ba 'mele, ba bangata ba etsa qeto ea ho hlaseloa ke tlala' me ba etsa phoso e tebileng, hobane sena se ke ke sa mpefatsa boemo ba bophelo bo botle, empa hape se lebisa tlhokomelong ea hore kamora ho fela ha lijo tsa kilofo li tla khutla, u nke le tse ling tse seng kae.
Lijo №1 . Mokhoa ona oa ho lahleheloa ke boima o thata 'me o itšetlehile ka ho fokotseha ho hoholo ha khalori. Lenaneo la beke le shebahala tjena:
- lijo tsa hoseng - green tea ntle le tsoekere;
- bohobe bo monate - lehe le phehiloeng ka thata, li-plums tse 7 le li-prunes tse 10;
- lijo tsa motšehare - 200 g ea nama ea lijo kapa tlhapi le 100 g ya lihoete;
- bohobe bo monate - sengoathoana sa chisi, lamunu kapa apole;
- lijo tsa motšehare - 1 tbsp. kefir e tlaase haholo.
Ho bohlokwa ho noa metsi a mangata, 'me ka mor'a lijo ho molemo ho fetola phepo e nepahetseng.
Diet №2 . Haeba u batla ho lahleheloa ke lik'hilograma tse 4 ka libeke tse peli, u ka sebelisa lijo tse tlaase. Ke habohlokoa ho tlohella lipompong, thepa e halikiloeng le lino tse tahang, empa o lokela ho noa metsi a mangata a tloaelehileng. Hape ho hlokahala ho fokotsa lenane la letsoai le sebelisitsoeng. Lenane la nako ena ke le latelang:
- lijo tsa hoseng - rye crumb le kofi ntle le tsoekere;
- snack - 1 tbsp. yogurt e tlaase ea mafura le lamunu;
- lijo tsa motšehare - tšepe ea sopho ea meroho, sengoathoana sa phehiloeng, nama ea lijo le k'haseche ea k'habeche ;
- snack - 1 tbsp. yogurt kapa salate ea meroho;
- lijo tsa mantsiboea - karolo e 'ngoe ea li-buckwheat tse phehiloeng kapa tsa meroho.
Ho tsoa lijong ho lokela ho ba butle-butle, ho lumella 'mele ho tloaela lijo tse boima.
Ke boetse ke batla ho re ho ke ke ha khoneha ho theola 'mele ka matsatsi a mane bakeng sa lik'hilograma tse 4 ntle le ho baka kotsi bophelong. Lithethefatsi tse fapa-fapaneng kapa lijo tse feteletseng li kotsi, kahoo re ke ke ra bua ka tsona.