Ha se sephiri seo Baforafora ba khonang ho se shebella. Ha ho makatse, hobane e ne e le naheng ea habo bona ho ne ho e-na le mokhoa oa ho theola boima ba Pierre Ducant , ea neng ao etselitse hantle hore motho leha e le ofe a khone ho lahleheloa ke lithane tse fetang tse ngata 'me a boloke sephetho.
Mokhoa oa ho lahleheloa ke boima ka Dyukan
Ha e le hantle, lijo tse fokotsang boima ba 'mele ke Dyukan ke mehato e mengata e lumellang hore u fokolise boima ba' mele ka mekhahlelo ea pele, ebe u kopanya sephetho, 'me joale - ho tloaela' mele ho ja phepo e nepahetseng, e leng senotlolo sa ho boloka boima bo boima. Ka kakaretso ho na le likarolo tse 4 ho ja. Pele u sebelisa mokhoa ona, buisana le ngaka. Mefuta e mengata ea lijo ke protheine, e bakoa ke ho fokotseha ha karolo ea lik'habohaedreite tsa karolo ea lijo tse finyelloang ke boima ba 'mele. Ho bohlokwa ho noa 2 a etsang dilitara tse metsi (metsi, eseng lero, joalo-joalo) ka letsatsi - ho seng joalo 'mele o kotsing ea ho tsoa metsing.
Bakeng sa ba nang le lefu la liphio, tsamaiso ena ha ea tšoanela. Haeba u belaella, ho kgothaletswa hore o na le tlhahlobo ea pele.
Mehato ea ho lahleheloa ke boima ka Dyukan
Hlahloba ka mekhahlelo eohle ea lijo le likarolo tsa bona, e le hore u ka sebelisa mokhoa ona ka boeena le ntle le phoso.
Phase "Tlhaselo"
Hlakola le ho lekanya hore na boima ba 'mele bo boima hakae. Sena ke ntho ea bohlokoa, hobane nako ea karolo ena ea lijo e itšetlehile ka hore na ke lihora tse kae tse hlokahalang ho li lahla:
- lik'hilograma tse fetang 30 - matsatsi a 10;
- ho tloha ho 20 ho isa ho tse 30 lik'hilograma - beke e le 1 hantle;
- ho tloha ho 10 ho isa ho tse 20 lik'hilograma - matsatsi a 5-6;
- e seng li-kilo tse fetang 9 - matsatsi a 3-4.
Ena ke nako e thata le e thata ka ho fetisisa ea lijo, nakong eo lihlahisoa tseo tse kenyelletsoeng lenane lena li lumelloa ho li ja:
- tlhapi (mefuta e tlaase ea mafura a tlaase) le lijo tsa leoatleng - squid, shrimp, mussels, joalo-joalo;
- linoko tsa tlhaho, asene le mosetareta;
- ho tsuba sebete sa nama;
- yogurt e tšoeu e sa fumanoe ntle le li-additives le li-colorings;
- lebese la khoho kapa Turkey ntle le letlalo;
- lero la lemone, onion le konofolo, pepere e ntšo.
Sena - sejo se matla sa protheine le ntle le metsi a lekaneng, u tla ba boima haholo ho bo boloka, kahoo u se ke ua lebala ho noa ka hohle kamoo ho ka khonehang. Hape ho na le lethathamo la thibelo e tiileng - ke hore, lihlahisoa tse ke keng tsa sebelisoa ka tsela leha e le efe: mmutla, nama ea nama, nama ea kolobe, le khantsi, letata, tsoekere.
Itloaelletse ho: gymnastics e hlokahalang e hlokahalang metsotso e 30 ka letsatsi. Ho noa leha e le efe, eketsa fiber ea pharmacy kapa bran - 2 dikhaba. Kantle ho eona, mala a hao ha a khone ho sebetsana ka katleho.
Phase "Cruise"
Lekhetlong lena ho hlokahala hore ho hlapolle phepo ea phepo e nepahetseng le semela. Ho na le dikgetho tse ngata, khetha leha e le efe:
- Lijo tse 1 tsa lijo joaloka karolo ea ho qetela, protheine ea letsatsi e le 1 lijo tsa meroho;
- Matsatsi a mararo a lijo joaloka karolong ea ho qetela, matsatsi a mararo a protheine + lijo tsa meroho;
- Matsatsi a 5 lijo joaloka karolo ea ho qetela, matsatsi a 5 a protheine + lijo tsa meroho.
Ho phaella moo, batho ba qalang ho itlosa bolutu ha ba qalella. Khetha lintho tse peli ka letsatsi ebe o li kenya lijong:
- 1 tsp. khalase e tlaase;
- 2 tbsp. l. soy tranelate;
- 1 tbsp. l. ketchup kapa tomate paste;
- 30 g ya chisi e khanyang;
- 1 tbsp. l. starch ea litapole;
- 3 tbsp. l. veine e omme;
- 1 tsp. cocoa e seng mafura;
- marotholi a seng makae a oli bakeng sa ho tsuba.
Tsoela pele ho nka 2 tbsp. tablespoons ea branone ka letsatsi. Matsatsi, joaloka karolo ea pele, re se re qhibilihile. Matsatsing a protheine-meroho
Karolo ea "ho tiisa"
U lahlile likilo tse kae? Eketsa sena ka 10, 'me u fumane nako ea mohato ona matsatsing. Eena. bakeng sa lik'hilograma tse 5 - matsatsi a 50. Ho ja karolong ena ho boetse ho tšoana le matsatsing a ts'ebetsong a pele, empa ho na le ho ithabisa ho hong - lilae tse peli tsa bohobe bakeng sa letsatsi ka leng.
Phase "Ho Tsitsisa"
Bakeng sa mehato e fetisitsoeng u se u tloaetse ho ja ka nepo. Ho lijo tsena, u ka eketsa 1-2 lihlahisoa tse ncha ka beke. Laola boima ba 'mele,' me u boloke tumellano ea hao!