Lijo tsa boima ba 'mele ka mpeng le mahlakoreng. Le bonolo le le bonolo ho li fumana diresepe

Mong le e mong mosali o batla ho ba motle 'me kamehla ntle, empa ke ke mong le e mong a ka tsoela ka sebopeho. dikilogeramo kotsi ba eketsa letsatsi le letsatsi, moaparo ratang bursting ka seams, 'me ka seiponeng ha e le e ntle ya ho sheba joaloka pele. Re lokela ho boloka boemo boo le ho lula ka ho ja ka thata-thata. Banna ba se ke so tsitse ka mor'a basali ho loantša boima feteletseng le boetse ke leka ho shebella mokhabo oa hae. Bothata ka sehloohong bakeng sa banna le basali ba e mafura feteletseng ka mahlakoreng le mpa, e leng ntho e thata ho sisinyeha. Le tsoele pele ho ja lijo - e le mohato o le kotsi, 'me ho molemo ho batla keletso ho ea setsebi sa tsa dijo. Leha ho le joalo, ha mong le e mong oa tseba hore karolo ea bohlokoa ho loantša boima feteletseng phetha ja slimming mala le mahlakoreng. Le bonolo le le monate, diresepe ka theko e tlaase ke e ratoa haholo ke, u ka nahana ka tsona le ho a le mong.

Batho ba bangata ba u se ke ua fana ka ba bang kaofela, e seng feela ho loantša mafura ka mpeng le flanks, empa e boetse e le potso ea hore na ke hobane'ng ha a bokella ho na le ke hobane'ng ha ho le thata hakaale ho felisa e. 'nete ea hore mafura a na le matla a ho se feela haha ka tlas'a letlalo, empa hape ho hōla ka litho tse ka hare (visceral mafura). Ha e le hantle ena e etsa hore ho nyahama ho ba batho ba bangata, ha e le hantle tlosa mafura sena ha e le bonolo ka ho etsa hore kotsi e khōlō ho bophelo bo botle, a etsa hore mafu a mangata kotsi, tse kang kgatelelo ya madi, setorouku, atherosclerosis, lefu la tsoekere. Big seabo typesetting boima ba lik'hilograma tse eketsehileng papali le liphatsa tsa lefutso. Ho loantša botenya, hammoho le gymnastics le wrapping, bohlokwa lijo tsa slimming mpa le flanks.

Wraps: mahe a linotši le kofi

Mokhoa oa ho sebetsana le mafura ka mpeng ea ka le mahlakoreng? basali ba bangata ba ka li bokeletseng ho na le ba bangata kerime le semi ho chesa mafura, empa lisebelisoa tsena ke bitsa chelete e ngata haholo 'me hase bohle ba fumaneha. Empa masela a thatelang tsa tlhaho (kofi, mahe a linotši) e theko e tlaase le ka lebaka ke mohlomong ho feta, haeba etsa ka mokhoa o bonyane 1 nako ka matsatsi a 3 ka libeke tse peli. From mahe a linotši letlalo e ba le bonolo 'me se kang velvet,' me tshebediso ya linaoa sithabetseng kofi fana gommage sebetsa mme o etsa hore letlalo le boreleli.

1. mokhoa A bakeng sa ho lokisetsa Remix kofi: e nyenyane ea fatše kofi eketsa 1/2 tbsp oli leha e le efe le setlolo le metsi.

2. mokhoa A bakeng sa ho lokisetsa motsoako oa mahe a linotši: qhibiliha 2 tbsp. k. Mahe a linotši, o ka eketsa mohloaare, lamunu, lemon le oli tse ling tsa bohlokoa.

Coat le motsoako libakeng tse le bothata, thatela ka holimo le khomarela filimi le thatela u le kobo mofuthu bakeng sa hora. Joalo ka mokhoa o sa khothalletsa batho ho fufuleloa, excretion ka mofufutso oa karolo e itseng e nyenyane ea mafura le chefo. Etsang wraps, ba lokela ho boela ela hloko lijo tsa hao, e le lijo bakeng sa boima ba 'mele ka mpeng le mahlakore a lokela ho ba ka tlaase ho moo phahameng-khalori, empa e metle.

Bodyflex ho chesetsoang mafura

banna le basali ba bangata loana le boima ba 'mele ho feteletseng, ka phoso lumela hore sisinya dingolwa thusa ho tlosa mafura ka mahlakoreng le ka mpeng, empa ha e le matla a mojaro fsela boima ba lik'hilograma, le ho kenya letsoho ho eketseha mesifa boima le ho sila silhouette. Thipitlo ea mafura thusa le matla a mojaro, ho kopantswe le respiration anaerobic, tse kang tsa boitlhakiso rarahaneng Bodyflex. Ho phetha gymnastics ena e mong le e seleng ea letlalo e ba phelelang ho le oksijene, e leng khothalletsa batho bo tukang ba mafura.

Ntle le litlelase Bodyflex se feela tlosa dikilogeramo feteletseng 'me li tla etsa hore' mele o tshesane ho feta 'me ho loketse, empa hape ho matlafatsa boitshireletso ba mmele, ho ntlafatsa bophelo bo botle, ba tla le fa' mele oa hao lightness le phomolo ho tloha mokhathala o sa feleng.

A e le hantle tsebahalang: ho phekola mafu a tse fapa-fapaneng hloka ho kopantswe. Feteletseng mafura - e boetse ke lefu le hona hammoho le gymnastics le wraps 'mele phetha bohlokoa karolo ea phepo e nepahetseng. Seo lijo tsa slimming mala le mahlakoreng?

Pele re lokela ho hopola:

1. Ho felisa ba boima ba lik'hilograma ena e eketsehileng, u lokela ho emisa ho tsuba, ho ja o bolokang, lidae, fokotsa tshebediso ya halikiloeng, ke tsuba, lijo tse apehoa, lijo tse starchy, monate, letsoai, dinoko.
2. Ho sa rateheng ho ja ka mor'a 18-19 mantsiboea, kapa lihora tse 'nè pele ho a il'o robala.

Weight sa tahlehelo seratsoana bakeng sa banna

Ntoa e khahlanong le boima ba 'mele ho feteletseng bakeng sa batho ho e tshwanelanang joalokaha e etsoa bakeng sa basali. Ho noa biri e atisa ho ba sesosa sa mafura feteletseng ka mpeng le flanks e leng banna. Ho na le ke tsebahalang poleloana e reng "biri mpeng", kahoo ntho ea pele u lokela ho tela ho seno. Dikahare ea biri e motšehali li-hormone e isa ho eketseha ha mpa le lirope, hammoho le ea deposition ya mafura ka matsoele. Estrogens thibela tlhahiso ea testosterone, eo e kotsi ho potency banna. Biri hampe ama pelo le pampitšana gastrointestinal.

Lijo tsa boima ba 'mele ka mpeng le mahlakore bakeng sa banna ba lokela ho bopilwe haholo-holo ba nang le protheine. Ho na le lijo tse khethehileng tse ngata ho theola 'mele e le banna, ba babeli ba tsona li bontšitsoeng tlaase mona.

Lijo "Special"

Lijo tsa hoseng: Oatmeal le likotoana litholoana; sementshisi le khoho phehiloeng le selae sa chisi tlase mafura; unsweetened kofi kapa tee e tala.

Ja lijo tsa motšehare: buckwheat kapa raese motoho; meroho salate; mafura a tlase selae sa nama phehiloe (khoho, tlhapi, nama ea khomo); lero tholoana ntle tsoekere.

Lijo tsa mantsiboea: matlapi a korong renaissance; mafura a Cottage chisi - 125 g,; tee ntle tsoekere.

protheine lijo

Letsatsi la 1:

Lijo tsa hoseng: 2 likhomphutha. mahe; tlase mafura a Cottage chisi - 300 g,; tamati - 2 likhomphutha; tee e tala kapa kofi.

Ja lijo tsa motšehare: masheromo, sekhechana sa nama ea khomo, dierekisi tala; Grapefruit - 1 PC; meroho salate.

Lijo tsa mantsiboea: erekisi sopho e entsoeng ka; meroho salate; phehiloeng litapole; green tea.

Letsatsi la 2:

Lijo tsa hoseng: raese motoho; phehiloeng nama ea khomo - 300 g,; salate - lihoete le konofolo; kofi kapa tee ntle tsoekere.

Ja lijo tsa motšehare: khoho sechu le faolang; tlase mafura a ka yogurt; salate le eggplant le walnuts; 1 senoelo sa lebese.

Lijo tsa mantsiboea: phehiloeng litapole; khoho sebete; meroho salate; unsweetened tholoana lero.

matsatsi a 10 ke ho hlokahala hore ho moemedi wa sona le matsatsi a mabeli menu ya le ja linate tse ngata.

Leha ho le joalo, tlas'a lithibelo tse matla ka lijo ka linako tse ling se akarelletsa le mathata a tebileng a ho kula. Empa ho ja hantle le ho hlophisa thuso, ka theko e tlaase le ho monate ha ho motho ea hanelang.

slimming dino

Lino Lijo e seng feela ho fokotsa boima ba 'mele, empa e boetse e tlosa' mele oa chefo, normalizes metabolism, ntlafatsa maloetseng le ho ntlafatsa bophelo bo botle.

Mead le sinamone

Tšela ½ tsp sinamone 1 senoelo sa metsi a phehile. Ka motsoako folisoa, eketsa 1 tsp mahe a linotši le refrigerate lihora tse 2. Ho noa ka mpeng letho hoseng le ka pel'a a il'o robala.

oats

200 g, ka motsoako ea oat tšela bonono ½. kefir, 1.5 L tsa metsi le 1 thispone bolila tranelate. Thata tlamisa gauze dibanka holimo 'me a beha sebakeng se mofuthu ho mope. Mora acidification khatello le lethopa ka mocheso tlaase, susumetsang maikutlo. Tlisa ho lethopa ka, tlosa. Noa halofo ea hora pele ja 1/2 senoelo.

hydromel

A khalase ea metsi a futhumetseng tsoakane le tablespoons 2 lero la lemone le 1 tsp mahe a linotši. Noa pele lijo makhetlo a 3 ka letsatsi.

a ja sopho Recipes bakeng sa boima ba 'mele

U ke ke ua nahana bophelo ba ka ntle ho sopho e entsoeng ka chesang, 'me nakong ea lehlabula - ka ntle hashe u li ratang. Pheha lijo tsa diresepe latelang bakeng sa boima ba 'mele mpa le flanks ka banna le basali ba tla etsa hore sefefo ea thabo, hobane ke e le monate!

Hashe holim'a metsi

6 likotoana tsa litapole le 5 likhomphutha. mahe hloekisa ea likomkomere (3 likhomphutha.) ho khaola le mehatla e babang, eiee tala le fennel sefuba, khaola le bolileng le le litšila ditomotsebe tsa. Letaeseng.sebapadi: 400 g, ba disoseji phehiloe (kapa fillet), litapole, likomkomere, lehe. Khabeloa ratha le onion le dille. ho Remix tsohle, eketsa letsoai le pepere ho latsoa, tšela dilitha tse 2 ya metsi le eketsa 2 tbsp bolila tranelate.

Borsch le beet

Meroho hlatsoa, clean. Grate 1 rantipole le 1 beetroot ka grater mahoashe, onion sehiloeng ka dikotwana tse. Ka pane e chesang eketsa thispone ea oli ea limela. Ha oli e thabisa, eketsa ea onion, ka mor'a motsotso kapa tse peli - lihoete, ka nako eo - beet. Se hakaalo hore e Fry, feela simmered. Ebe eketsa tablespoons 2 kapa tamati peista le lethopa, tlatsa ka thōko. Khaola ka dikotwana tse le eketsa litapole 10 metsi a phehile. Ha a ntse a phehile litapole, ratha Kachan k'habeche, khaola ka 1 Pepper - dikotwana tse kapa dilae mosesaane. Ha litapole ke hoo e ka bang lokile, eketsa ea hop le pepere le pheha bakeng sa metsotso e 10-15, eketsa apara, litlama ho latsoa le likotoana 1-2. lavrovrovogo lakane lethopa metsotso e mong 5.

mokopu sopho e entsoeng ka

Hlakile mokopu ho tloha lekhapetleng la, ho hlatsoa le ho hloekisa le meroho. 3 likotoana tsa tamati hasesaane, pepere 1, e ka shoelang lihloliloeng, 2 hasesaane konofolo cloves. Khaola ea mokopu ka dikotwana tse. Onion le konofolo Fry ka tebileng ho hadika 'pan, eketsa meroho, pheha bakeng sa ba bang ba 5 metsotso. Eketsa ea mokopu le tlatsa ka metsi a chesang. Pheha ho fihlela bonolo fetang mocheso tlaase. Qetellong ea tsohle ratha ka blender, letsoai le le pepere.

Main lijana le lijana lehlakoreng

Ka mor'a ho sopho e entsoeng ka ka ja lijo tsa motsehare ke batla ho thabela ho ba le karolo e itseng ea lijo-thollo u li ratang le sekotoana sa tlhapi, nama le li-mushroom. Ke eng bobeli? Ya e le hantle, monate le bophelo bo botle lijo tsa boima ba 'mele ka mpeng le mahlakoreng.

Buckwheat le li-mushroom

O lokela ho qala ho lokisetsa 70-80 g, omisitsoeng li-mushroom, koung bona dilitara tse 2 ya metsi a chesang, 'me ba behelle ka thōko bakeng sa ho lihora tse peli. Mofuta tsoa 2 linoelo ya buckwheat, rinse. Drain metsi ho tswa ho li-mushroom le ka pane, ho se beha holim 'mollo. Beha buckwheat le li-mushroom ka saucepan le le pheha ho fihlela entse. Ha buckwheat e loketse, behella ka thōko ho 'pan ho tloha mocheso le qetella lesela mofuthu. Ha a ntse a buckwheat e le fetola mouoane, pane tšela oli, diced 2 eiee, Fry ho fihlela khauta sootho. Eketsa lijo-thollo le ho hlohlelletsa. O ka Fry le eiee lihoete.

Medallions ka spaghetti onion

Arola fillet likarolo tse peli. Mong le e mong e le karolo ea itlotsa le letsoai le pepere. Pane tšela 1/2 Art. metsi le eketsa dikgerama 40 ya botoro, lethopa, e ka tlaase morao le scald medallions ka mahlakoreng a mabeli. Pepeta halofo ea Lemon ka nama, eketsa zest hanyane. Flip medallions hape le pheha bakeng sa metsotso e 5. Fumana medallions 'me a beha yona ho ya ka foil. Pheha ea spaghetti setse pane, ho fihlela thatafetseng, ebe tšela spaghetti le medallions.

Rice le khoho

Rinse 1 senoelo raese. Ho khaola kana likoto tse nyenyane. Eiee, 1 rantipole itlhatsoelitseng, lekhapetleng. Eiee khaola ka dikotwana tse, lihoete - grate. Silakanya 5 cloves ea konofolo. Habobebe Fry ea kana ka mahlakoreng a mabeli, eketsa ea onion, kopanya. Ka mor'a metsotso e 2-3, eketsa ea lihoete le pheha, susumetsang maikutlo ka linako tse ling, bakeng sa e 'ngoe metsotso e 3. Eketsa dikopi tse 2 metsi, konofolo, foqola, koahela metsotso e 5, fokotsa mocheso ho tlaase le foqola bakeng sa metsotso e 15-20 fihlela bonolo. Ba sejana se felile eketsa letsoai ho latsoa, eketsa ea linoko.

theolela

Ba bangata ba lumela hore, ha ba lula ka ho ja ka, e tla lokela ho utloa bohloko, ho hana ho tloha limenyemenye tsa bona li ratang, empa lijo tsa boima ba 'mele ka mpeng le mahlakore a ka' na ba rata ho fetisisa le hlasimolla khathetse leboha bophelo ba letsatsi le letsatsi ho theolela monate haholo 'me ka bophelo bo botle.

, banana ka holim'a ice cream

Peel 2 libanana, khaola likoto 'me o romela ka leqhoa ea sehatsetsi bakeng sa lihora tse 2-3. Mora e sithabetseng likotoana, banana ka blender e nang le pinch ea sinamone le 1/2 Art. tlase mafura a ka yogurt. Eketsa ho natefisa tatso ho latsoa.

plum pudding

Khalase lebese lethopa, ka hloko tšela 150 g, tsa raese, linoelo holimo tse peli tsa lebese, eketsa 1 thispone tsoekere, e pinch ea letsoai le letsoai le pheha bakeng sa halofo ea hora. Pholileng lebese motsoako, eketsa lero la halofo lamunu le lehe le kopanya. Hlakile 6-8 plums, ho tlosa masapo, khaola ka a na le dilae. Slices kenngoa hlobo e ho baka. Tšela lebese motsoako plum, plum larileng ntse le tšela hape. Liforomo ho beha ka ontong preheated bakeng sa metsotso e 15.

lijana tse besitsoeng

Banana pudding - ho monate le bophelo bo botle lijo tsa boima ba 'mele ka mpeng le mahlakoreng.

Metsoako: 6 likoto. libanana; tablespoons 2 kaofela phofo koro kapa siloa oat flakes; Article 1.5. Cottage chisi; 1 lehe.

Ho lokisetsa: sila 6 libanana 1.5 linoelo ya Cottage chisi, eketsa lehe le kopanya, butle-butle eketsa tablespoons 2 lijo kapa oatmeal fatše. Fluff foromo ya ho baka oli, beha motsoako ka hlobo e, beha ka ontong ka. Apeha ho fihlela habobebe browned karolong e ka holimo.

lijana halikiloeng

Hangata u ka utloa ka maikutlo a hore ho tloha besitse le lokela ho qojoa nakong seratsoana sa. Ho nako ea ho roba stereotype. Monate lijo tsa boima ba 'mele ke mala le mahlakore a ho na le,' me halikiloeng, banana dipanekuku rata batho ba baholo le bana.

fritters banana boat

Lokisetsa. Beat mahe 2 le ba banana hasesaane. Pan mocheso, a tšela li-pancake bophara ba cm, 6-10, Fry ho fihlela khauta sootho.

Salads

Ha ho letho leo le tla hlasimolla ho fihlela linako tse ling leha e le efe, joaloka Salads tafoleng. diresepe tsena e ka ba ho khahlisa le makatsa baeti ka ho bolela hore lijo slimming mpeng le mahlakoreng ka ba joalo monate.

Salate ka lithupa lekhala le tamati

Pheha 200 g, raese. Grate ea lekhapetleng la kalaka le sirilamunu ka grater tse ntle. Tamati khaola ka dikotwana tse 2 le 200 g ya surimi. Add a nkho ea poone. Ka sekotlolo e ka thoko, etsa apara: ka oli ea mohloaare e, eketsa grated 2 cloves ea garlic, lero la halofo ea kalaka le lemon, letsoai le pepere ho latsoa, eketsa dipeo fennel le coriander. Kopanya metsoako tsohle tsa motheo, tšela ea spaghetti, roba salate holimo le kopanya hape.

Salate le ditamati le croutons

2 ditamati khaola ka dikotwana tse, eketsa ka kgona ho ea linaoa, 1 clove grated garlic, letsoai le, nako le mayonnaise, fafatsa le breadcrumbs.

lehlabuleng salate

Metsoako: 4 likomkomere; 2 ditamati; 1 tala toloki (onion, dille); 1 clove ea konofolo; letsoai, pepere, paprika tatso; thispone 1 oli ea limela.

Ho lokisetsa: Cut likomkomere 2 le 4 ditamati dikotwana tse kapa dilae. Hasesaane litlama, konofolo clove le Remix le meroho. Nako le oli le linoko.

ditshwara-moya

Litapole dita fokotsehe ka morao, 'me ka lokisetsa ho shebella bontša u li ratang, u ka pheha dita, banana - ya lijo ka bophelo bo botle bakeng sa boima ba' mele mpa le flanks ka banna le basali ba tla etsa hore maikutlo a feela e nepahetseng.

bananas dita

Lokisetsa. Hlakile 2, banana lekhapetleng le ho felisa ka a na le dilae a masesaane. Ka loketse entse pampiri baka larileng ka libanana, tšela oli ea limela le fafatsa gogola. Apeha ka metsotso e 15.

Ha re jeng!