Lilemong tse 'maloa tse fetileng, koloko e' ngoe le e 'ngoe ea ente e ile ea iphetetsa: Motho e moholo o lokela ho beha likhalori tse likete tse 2-2.5 ka letsatsi. Nako ea ea, litsebi tsa ho fokotsa boima ba 'mele li fetoha bokhoni,' me ka tsona khopolo ea ho lahleheloa ke boima ba 'mele. Joale ho hlakile hore ke motho ea nkang khang ea lijo tsa letsatsi, pele ho tsohle, e itšetlehile ka boima ba mohloli, kholo le boemo ba mesebetsi ea motho. Litemana tsena re li bolella ho bala lipalo tse hlokahalang feela, mafura le lik'habohaedreite, eseng ho lebala ka micronuntins le liminerale.
Khalori - Sena ke matla
Ka tlhaho, ha u batla ho ja tse ling hape - 'mele o hloka matla. Matla a holisang rose ka Holong, a ea ka ofising esita le tšilo ea metsi, o nka ho se jeoe ke letsatsi motšehare. Letsatsi la ho boloka tšebetso ea bohlokoa, mali a ahlaba hantle a ajoa, a bokong, 'me' mele oa rona o sebelisa likhaloi tse 1200 ho latela boima ba motho. Ha u ntse u jele haholoanyane, matla a mangata a fumaneha. Ho boloka boima, o hloka ho ja joalo ka ha re qetile, bakeng sa likhakanyo tsa 'mele - bakeng sa kholo - ka 200-200 likhaloi tse 200 ho feta. Puso ea pele ha e na likhalori tse ka tlase ho 1200, ka ba bang kaofela - hape.
Mokhoa oa ho bala likhalori
GRAM e 'ngoe le e' ngoe ea sehlahisoa e na le palo e itseng ea liprotheine, mafura, lik'habohaedreite, livithamine le metsi. Ho latela Sistimi ea Machabeng, gram e le 'ngoe ea protheine e hakanngoa ka lik'hilojule tse 4, empa gram ea li-calories, empa gram of FAS "e se e ntse e le likhalori tse 9. Re u eletsa hore u bale litekanyetso tsa letsatsi le letsatsi ho se-caloric coloclator ea clolaric ea inthaneteng. Tlatsa li-grams ho latela foto ena:
Sebelisa Calculator habonolo feela
Instagram.com/dmitrypudy.
Kamora hore calculator ea khaloric, o ile oa bala phapanyetsano ea hau ea motheo, o hloka ho o arola palo ea lijo tsa lijo - ho lokela ho ba le 5-6 ka letsatsi. Ha ho hlokahale ho mamela batho ba eletsa likhalori le lijo tsa mots'eare ho etsa hore lijo tsa hoseng le tsa motšehare - li fapana le tlhoko ea ho emisa mokhoa oa ho batla o le teng kamora ho tsoha le ho tsamaisa anabolic. Haeba u koetlisa 'me u batla ho fokotsa liperesente tsa mafura a tlamang, o hloka ho arola palo ea liprotheine, mafura le lik'habohaedreite ka karolelano ea liperesente tse 50/30/20. Bakeng sa ba batlang ho holisa mesifa, liperesente li tla ba joalo - 35/30/35. Ho boloka boima ba 40/30/30. Hlokomela hore liperesente tsa mafura ha li fetohe - ha ho makatse ho e theola ka tlase ho 30 hobane sistimi ea letlalo le boleng ba letlalo, moriri le lipekere.
Reka lihlahlobo
Hang ka selemo, ho hlokahala ho fana ka mali bakeng sa tlhahlobo e akaretsang, lihormone le lipatlisiso tse khethehileng - u ka bona lenane la tsona foto. Ho laola khafetsa ho tla thusa ho bona lefu lena ka nako le ho thibela ho ba le thobalano. Liphetho tsa melao ea bongaka e bolelang hore u fepa le ho ikoetlisa ka mokhoa o motle.
Bontša lenane la ngaka le ho fumana likeletso
Instagram.com/ynakaklauster.