Mehlala ea li-podium e nang le boholo bo phethahetseng e bile nako e telele ea botle ho banana ba kajeno. Esita le litumelo tsa litsebi tsa phepo ea phepo ea hore ho phehella mefuta e ntle ho ka ama bophelo bo botle, u se ke ua emisa balateli ba bacha ba latelang ka taba ea lerato la bona. Banana ba batla ho tšoana le bona 'me ba sebelise mekhoa ea bona ho finyella tumellano.
Mefuta ea phepo e nepahetseng ea boima ba 'mele
Ba nang le thahasello ea potso ea hore na mefuta ea mefuta e metle ea boima ba 'mele ba lokela ho lefa ka hloko joang phepo ea bona. E mong le e mong o na le liphiri tsa hae tse lumellanang, empa linaleli tse ling li lumela phatlalatsa hore li ja lijo, li li bitsa le ho fana ka keletso ka thabo. Mehlala ea phepo e nepahetseng ha e felle feela ho lijo tse thata, empa kamehla e nepahetse. Sena se bolela:
- Sebelisa feela lihlahisoa tse ncha - meroho, litholoana, litlhapi, nama, lihlahisoa tsa lebese le liprotheine (litlhapi, mahe, linate).
- Lijo tse ngata khafetsa (empa e le tse nyenyane).
- Lijo tse ngata - ho fihlela ho lilithara tse tharo. metsi ka letsatsi.
- Ho ja lijo tsa hoseng ho tšoana le qalong ea letsatsi.
Ke meeli efe e lokelang ho ba le mohlala?
Pele o fokolisa 'mele ka lijo le ho leka ho ikamahanya le setšoantšo sa setšoantšo, re hloka ho fumana hore na litekanyetso tse ntle tsa mofuta ona li teng. Boholo ba tloaelehileng - boholo ba sefuba, letheka le letheka ka lisenthimithara - ke 90-60-90. Ba lumella banana hore ba shebahale hantle tumelong. Linaheng tsa CIS, u ka eketsa ka lisenthimithara tse hlano ho tsena mekhahlelo, mme Europe, banana ba nyenyane haholoanyane ba khetha. Bofubelu bo fapana ho tloha ho 168 ho ea ho 185 cm. Bohlokoa ke centimeter e 'ngoe le e' ngoe.
E atlehang haholo ho ja mefuta e metle
Mefuta e phahameng ka ho fetisisa e qobelloa ho hlahloba boima ba 'mele kamehla,' me haeba ho hlokahala, lula lijong tse hlalosang hore u tlose li-kilos tse ling tse eketsehileng le lisenthimithara tse ling. Pele ho ponts'o ea bohlokoa, linaleli tsa podium li sebelisa boima bo matla ba ho lahleheloa ke litekanyetso, tseo u ka li lahlang ho fihlela ho li-kilograma tse hlano, ho felisa 'mele ka lipapali, esita le ho tlohela metsi ka lihora tse 5 ho isa ho tse 12. Haeba o batla ho theola boima ba 'mele ka tsela eo mefuta ea boleng e lahleheloang ke boima ka pele ho pontšo, u lokela ho ipehela tlaase ka litsela tse ngata. Lijo tsena tse hlahisoang ke tse atlehang ka ho fetisisa, le hoja li na le phihlelo ka bothata.
Diet Models ke Victoria Secret
Kajeno, puso ea feshene ea mefuta ea feshene ea basali ba tummeng ba ling tsa basali ba Victoria's Secret e ratoa haholo. Banana, ho bapatsa liaparo tsa ka tlaase, ba ka ithorisa ka lipalo tse ntle. Li-protein tsa mefuta-futa ea liphoofolo Victoria Sikret pele ho pontšo e lekantsoe ka lilemo tse 13? matsatsi le matsatsi a 6 a latelang u lokela ho ja lihlahisoa tse kenang lenaneng la beke e fetileng, ho fapana ho ea ka litakatso. Mokhoa oa lijo ka letsatsi (kae kapa kae moo re buang ka tee e tala):
Letsatsi la pele:
- lijo tsa hoseng: tee kapa kofi e sa tšeloe;
- lijo tsa motšehare: tomate, mahe a phehiloeng a mabeli;
- lijo tsa motšehare: khoho e phehiloeng kapa nama ea likhomo, spinach.
Letsatsi la bobeli:
- Kamore ea lijo tsa hoseng: kofi le litlolo.
- Mantsiboea: langa le le lej, veal, salate ea meroho.
- Mantsiboea: sopho e se nang litapole.
Letsatsi la boraro:
- Kamore ea lijo tsa hoseng: tee / kofi, toast.
- Lijo tsa lijo: meroho ea salate, nama ea khomo e phehiloeng kapa nama ea khoho.
- Lijo tsa lijo tsa mantsiboea: salate, mahe a 2, lilae tse peli tsa ham.
Letsatsi la bone:
- Kamore ea lijo tsa hoseng: tee / kofi, toast.
- Mantsiboea: lehe, le rantipole, lilae tse 3 tsa chisi e thata.
- Lijo tsa motšehare: salate ea litholoana le yogurt.
Letsatsi la bohlano:
- Kamore ea lijo tsa hoseng: tee, lihoete tse hahiloeng (tse nang le lero la lemone).
- Mantsiboea: langa le le lej, litlhapi.
- Lijo tsa lijo tsa mantsiboea: Salase e tala, nama ea khomo.
Letsatsi la Boraro:
- Kamore ea lijo tsa hoseng: kofi le litlolo.
- Mantsiboea: Khoho e halikiloeng ntle le lettuce, salate.
- Lijo tsa mantsiboea: nama ea khomo, salate.
Letsatsi la bosupa:
- Borofu: tee.
- Mantsiboea: nama ea khomo, salate.
- Mantsiboea: litholoana.
Lijo tsa mefuta e phahameng ka matsatsi a mararo
Ho na le lijo tse thata haholo tsa matsatsi a mararo , menu ea eona e kenyeletsang: mahe a thata-phehiloeng (lijo tsa hoseng), lijo tsa motsoako o motala (lijo tsa motšehare le lijo tsa hoseng). Lijo ke karolo e fokolang, lihora tse ling le tse ling tse 2-3. Mokhoa oa matsatsi a mararo oa mefuta ea mefuta e ka ba mefuta e fapa-fapaneng, empa e fokotsoe ka lik'hilojule (1000 ka letsatsi) Kgetho ea menyetla e mengata ea batho:
- Hoseng, ho jeoa mahe a phehiloeng a phehiloeng kapa a 50 grams a nama e nonneng, bohobe (sekhahla se le seng) se nang le botoro, tee (e ka nkeloa sebaka ke metsi a chesang).
- Mantsiboea ke tee.
- Thapama - 100 grams ea tlhapi kapa nama ea mafura a mafura, 300 dikgerama ea lettuce le oli ea meroho e tsoang limela, sipinake, litholoana tse se nang tsoekere e kholo.
- Snack - tee.
- Kamohelo ea mantsiboea - 300 dikgerama tsa meroho sengoathoana sa bohobe, tee.
- Pele u robala, tee.
Lijoe ka matsatsi a 7
Haeba lijo li leka-lekaneng, li bonolo, habonolo li mamella 'mele. Ntho e molemo ka ho fetisisa ke ho khomarela ho menu e itseng pele ho beke. Lijo tse thata haholo bakeng sa matsatsi a 7 li na le lihlahisoa tse nyenyane tsa lihlahisoa:
- Hoseng - senoelo sa tee kapa kofi ka ginger le 1 tsp. motsoalle.
- Lijo tsa lijo tsa motšehare, 250-300 di ml ea moro oa moroho o nang le mefuta e mebala ea limela (50 g) le langa le le lej (le likhetho: 2 mahe a phehiloeng le halofo ea litholoana tsa morara, salate ea litholoana, ligrama tse 100 tsa cottage chisi le liapole tse peli).
- Kamohelo ea mantsiboea ha lijo tsena ha li fanoe. Haeba ho se na matla a ho mamella tlala, e ka koaheloa ke mohloa o mofuthu oa moroho.
Mamello le matla a mangata a tlameha ho sebelisoa ho ba le setšoantšo sa mannequin. Utloa hore botle bo tsoang sekoahelong bo batla bohle, empa pele u batla boitsebiso bo mabapi le ho theola boima ba 'mele, u lokela ho iketsetsa qeto - na u itokiselitse ho etsa mahlabelo a joalo. Lijo li na le liphello tse sa tšoaneng tsa bophelo bo botle 'me li ka baka phello e fapaneng. Tsela e nepahetseng ka ho fetisisa ea ho theola boima ba 'mele - ho khomarela phepo e nepahetseng , ho tlohela ka ho feletseng khalori e phahameng le lijo tse kotsi, u se ke ua ja haholo.