Lijo tsa Sesole li 3 Kilos ka Matsatsi a 5 - U ka Etsa Joang Lijo tsa Sesole?

Na u batla ho theola li-kilos tse 3 ka matsatsi a 5? Joale "lijo tsa masoleU ka leka ”!

lijo tsa sesole e tsejoang hape e le lijo tsa sesoleE ikemiselitse ho eketsa sekhahla sa metabolism ka ho fokotsa ho ja li-calorie. 

lijo tsa masoleLijo tse jeoang lijong li ntlafatsa kutloisiso ea insulin. Sena se thusa ho theola tsoekere ea mali le ho theola boima ba 'mele.

Empa u ke ke ua lahleheloa ke mafura ka matsatsi a 3. Hangata ke boima ba metsi. U lokela ho ikoetlisa ho boloka boima ba 'mele boo u bo theolang le ho kenya mafura a mangata.

Taba eo u lokelang ho e ela hloko ke lenane la lijo tsa sesole Ehlile ha e khothalletsoe ho batho ba tsofetseng, bo-'mè ba anyesang le baimana.

Lijo tsa sesole li etsoa joang?

Lijong tsa lesole lijo tse nang le limatlafatsi tse ngata le tse tlaase tsa lik'halori lia jeoa. Ha ho na likhalori tse fetang 3 ka letsatsi bakeng sa matsatsi a 1000. Tsatsi ke lena lenane la lijo tsa sesole…

lenane la lijo tsa sesole

Lethathamo la lijo tsa letsatsi la 1

Ha u tsoha hoseng: Metsi a futhumetseng a lokiselitsoeng ka 1 tablespoon ea mahe a linotsi le lero la halofo ea lemone

Lijo tsa hoseng: 1 thispone ea peanut butter, kopi e le 1 ea kofi kapa tee, halofo ea litholoana tsa morara, selae se le seng sa toast

Seneke: 6 lialmonde, halofo ea khalase ea likomkomere

Lijo tsa motšeare: 1/2 senoelo sa tuna, selae se le seng sa toast, kopi ea ½ ea spinach

Seneke: 1 senoelo sa tee e tala kapa kofi e sa tsoekere, 1 cereal biscuit

Lijo tsa mantsiboea: Khoho kapa tlhapi, halofo ea senoelo sa linaoa tse tala, halofo ea banana, apole e le 1, ice cream e le 1 ea vanilla.

• Lijo tse ling tse ka jeoang ka letsatsi la 1

Litholoana: Melon, lehapu, lamunu, apole, kiwi, tangerine.

Meroho: Celery, leek, k'habeche, eggplant, asparagus, linaoa tse tala, spinach, broccoli, lihoete, beet, radishes, scallions, lierekisi, tamati.

Liprotheine: Litlhapi, sefuba sa khoho, turkey e omeletseng, nama ea khomo e mafura, linaoa tsa pinto, lierekisi, soya, lentile.

Lebese: Lebese la mafura a tlaase, yogurt e tlaase, mahe, lebese la botoro.

Oli: Oli ea mohloaare, oli ea peo ea hemp, oli ea linseed.

Lino: Litholoana tse ncha le lero la meroho, ayran, lino tse thibelang chefo.

Lisoso: Motsoako oa mosetareta, sauce e chesang.

Litlama le linoko: Koena, coriander, rosemary, thyme, dill, peo ea fennel, kumine, peo ea fenugreek, turmeric e phofshoana, allspice.

• Seo u sa lokelang ho se ja ka letsatsi la 1

Litholoana: mango le jackfruit

Lebese: Lebese le feletseng, yogurt e mafura a mangata, tranelate e mafura a tletseng

Oli: Oli ea meroho, botoro, margarine, mayonnaise

Lijo: Lijo tse nang le carbonate, lero le pakiloeng, joala

Lisoso: Ketchup, barbecue sauce, chili sauce

Lenane la lijo tsa letsatsi la 2

Ha u tsoha hoseng:Metsi a chesang a nang le teaspoon e 1 ea asene ea cider e kentsoeng

Lijo tsa hoseng: 1 lehe le phehiloeng, selae se le seng sa bohobe ba multigrain, halofo ea banana

Seneke: 1 khalase ea lero la rantipole, 2 lialmonde

Lijo tsa motšeare: Asparagus, 1 lehe le phehiloeng, li-pretzels tse 5, halofo ea khalase ea cottage chisi

Seneke: 1 senoelo sa tee e tala kapa kofi e sa tsoekere, li-biscuits tse ngata

Lijo tsa mantsiboea: 2 liboroso, 1 khalase ea broccoli, halofo ea khalase ea lihoete, banana e le 1, ice cream e le 1.

• Lenane la lijo tse lokelang ho jeoa le tse sa lokelang ho jeoa ka letsatsi la bobeli le tšoana le la 2st.

Lenane la lijo tsa letsatsi la 3

Ha u tsoha hoseng: Peo ea fenugreek e kolobisitsoe ka khalase e le 1 ea metsi 

Lijo tsa hoseng: Selae se le seng sa cheddar chisi, li-pretzels tse 1, apole e le 'ngoe e nyane

Seneke: 4 walnuts, 1 khalase ea lebese le tlaase mafura

Lijo tsa motšeare: 1 lehe le phehiloeng, selae se le seng sa toast, 1 khalase ea sopho ea khoho

Seneke: 1 senoelo sa tee e tala kapa kofi e sa tsoekere, li-biscuits tse ngata

Lijo tsa mantsiboea: Halofo ea khalase ea tuna e halikiloeng, khalase e le 1 ea spinach, halofo ea banana, scoop e le 1 ea ice cream ea vanilla.

• Lenane la lijo tse lokelang ho jeoa le tse sa lokelang ho jeoa ka letsatsi la 3 le tšoana le matsatsing a mang a mabeli.

Matsatsi ka mor'a letsatsi la 3rd (letsatsi la 4 - la 7th)

• Ho tloha ka la 3 ho isa ho la 7, ja lijo tse leka-lekaneng tse sa feteng moeli oa likhalori tse 1500 ka letsatsi. 
• Matsatsing ana a mane, 'mele oa hau o tla phomola' me o hlaphoheloe kamora matsatsi a 3 a lijo tse nang le khalori e tlase. 
• Matsatsing ana, 'mele o atisa ho feta moeli oa lik'halori. Ho qoba ho ja ho feta tekano, boloka diary ea lik'halori ho fumana hore na lijo tsa hau li na le lik'hilojule tse kae, hore na u ja lik'hilojule tse kae ka letsatsi. 
• Khetha sopho, lijana tsa meroho, tlhapi, khoho, litholoana kapa lero le foreshe. Noa kofi ea hau le tee ntle le tsoekere. boikoetliso. Robala ka ho lekaneng.
• khalori e tlase lijo tsa masoleleha e le ho tsoela pele ka matsatsi a fetang a mararo. 

Na lijo tsa sesole lia tšoarella?

• lijo tsa masoleE fokolitse batho ba bangata lefatšeng. Leano lena la lijo le nkoa le sireletsehile. Hobane meroho e mecha, litholoana, lik'habohaedreite tse rarahaneng le liprotheine tse mafura li jeoa. 
• lijo tsa masoleNako ea nako ke matsatsi a 3 feela.
• Empa lijo tsa masole ha e tšoarelle. Hobane ka matsatsi a 3 u tla lahleheloa ke boholo ba boima ba metsi. 
• Haeba u khutlela mekhoeng ea hau ea pele ea ho ja, haeba u sa ikoetlise, u tla boela u fumane boima ba metsi.

lijo tsa masoleu lekile eng? U ka arolelana liphihlelo tsa hau le rona.

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