Basali ba bangata ba pele ho ketsahalo e 'ngoe ea bohlokoa bophelong ba behiloe pakane ea ho felisa likilogram tse' maloa. Potlakela ho theola boima ka matsatsi a mararo, empa u se ke ua lebella liphello tse kholo. Tlhahisoleseding, ho ea ka hore na nako e khutšoane hakaalo u ka lahleheloa ke likilogram tse hlano kapa ho feta, ke moqapi. Re ke ke ra eletsa ho nka lipilisi tse sa tšoaneng le lithethefatsi tse ling tse ka lematsang bophelo ba hau haholo.
U ka theola 'mele joang matsatsing a mararo ka lijo tse tlaase tsa lik'halori?
Ho tlosa li-kilogramme tse 'maloa, u lokela ho fokotsa ho kenya khalori ho 1000 kcal. Bakeng sa sena ho hlokahala hore u se kenye ho tloha mafura, ho tsuba, ho halikiloeng, monate, joalo-joalo. Mokhoa o moholo oa matsatsi ana a mararo e lokela ho ba lisebelisoa tse nang le lik'hilojule tse tlaase. Haeba u thahasella hore na u ka theola boima ba 'mele ka matsatsi a mararo joang, joale ka sekhahla u ka bona hoo e ka bang ka lik'hilograma tse 3-4. Re lokela ho hlokomela hore mafura nakong ena a ke ke a fela, mme tahlehelo ea boima ba 'mele e tla hlokomeloa bakeng sa ho tlosoa ha metsi le mala a mala.
Ho fumana mokhoa oa ho theola 'mele ka potlako matsatsing a mararo, ho bohlokoa ho hlahloba mohlala oa menu bakeng sa nako ena:
Letsatsi # 1:
- lijo tsa hoseng - khalase ea lebese e nang le khaba ea mahe a linotši, mapolanka le lifate tsa morara;
- lijo tsa motšehare - sejana sa tlhapi ea mouoane e nang le lero la lemone le 200 g ea meroho;
- snack - khalase ea kefir e tlaase e tlaase le yogurt;
- lijo tsa mantsiboea - salate ea meroho e nang le oli ea mohloaare le khalase ea moro oa meroho;
- pele ho robala - 1 tbsp. kefir.
Letsatsi # 2:
- lijo tsa hoseng - 100 g ea chate ea cottage, litholoana tsa morara le 200 g ea metsi ka lemon le mahe a linotši;
- lijo tsa mantsiboea - sengoathoana sa fillet e phehiloeng le meroho;
- snack - khalase ea yogurt;
- lijo tsa motšehare - ligrama tse 100 tsa chisi ea kottage le salate ea meroho;
- pele a robala - khalase ea yogurt e tlaase le yogurt.
Letsatsi # 3:
- lijo tsa hoseng - khalase ea lero la litholoana tsa morara le 100 g ea ntlo e tlaase ea mafura;
- lijo tsa motšehare - karolo ea oatmeal le litholoana;
- bohobe bo monate - 200 g ya metsi ka lemon le mahe a linotši;
- lijo tsa motšehare - sengoathoana sa litlhapi le meroho;
- pele a robala - khalase ea kefir.
Ho bohlokoa ho nahana hore ke mefuta e fokolang ea mafura feela e hlokahalang ho khetha tlhapi le nama. E le ho boloka sephetho le ho ntlafatsa li-indices, ho kgothaletswa hore kamor'a moo o ee dijong tse nepahetseng, butle-butle ho eketsa bohlokoa ba calorific ho 1200 kcal.
Nka fokotsa boima ba 'mele ka matsatsi a mararo joang ka li-mono-diet?
Ho na le li-mono-diet tse ngata tse bontšang tšebeliso ea sehlahisoa se le seng. Ho thata ho li khomarela 'me ho na le kotsi ea ho hlōleha. Ho sa tsotellehe hore na ho khethoa lijo life, ho hlokahala hore ho boloke metsi a lekaneng ka ho noa bonyane lilithara tse 5 tsa metsi ka letsatsi. Hang-hang ho lahleheloa ke boima ba matsatsi a mararo ho tla thusa mono-dijo e joalo:
- Buckwheat . Ena ke e 'ngoe ea lijo tse ratoang ka ho fetisisa le tse atlehileng, tse nang le lipelo tse ntle. Mefuta ea letsatsi le leng le e meng e na le pela ea buckwheat le tee e tala. Ho molemo hore u se ke ua pheha rump, empa ho ea mouoane bakeng sa bosiu. Tlas'a thibelo ke mefuta e fapaneng ea li-additives, ka mohlala, u ke ke ua beha oli le letsoai. Ho ja lijo tsa buckwheat ha ho u fe feela ho theola 'mele, empa ho boetse ho hloekisa' mele oa lintho tse kotsi. Haeba u batla ho fapanya menyetla e mengata, joale eketsa khoho e nyenyane e phehiloeng, empa joale phello e tla ba e nyane.
- Banana . Khetho ena e loketse leino le monate, hobane libanana ke e 'ngoe ea litholoana tse monate ka ho fetisisa. Li fepa, kahoo o ka khotsofatsa kapele tlala ea hau kapele. Ho lokela ho hlokomeloa hore libanana li na le phello e bonolo ea diuretic, hape li thusa ho eketsa maikutlo. Lenaneo la letsatsi le letsatsi le kenyelletsa libanana tse 3 le 3 tbsp. lebese kapa kefir e tlaase. Lintho tse hlahisoang li lokela ho fetoloa.
- Kefir . Mofuta o mong o moholo oa mono-dijo, ka lebaka la ho hloekisa mala ho tsoa ho chefo e ngata. Letsatsi le leng le le leng ho hlokahala ho noa 1.5 a etsang dilitara tse tlase tse mafura kefir. Haeba u ikutloa u lapile, joale u ka eketsa liapole tse seng kae tsa tala ho menu.