Uma ungafuni ukusebenzisa ukudla okukhethekile, futhi wanquma ukuthatha imenyu yesonto ukuze ulahlekelwe isisindo, khona-ke lesi sihloko siqinisekile ukuthi singene. Uma ungumsekeli wokudla okuhlukene, kufanele udle izikhathi ezintathu ngosuku, futhi uma ufuna ukuzama enye indlela, okuyiyona ndlela, ngiyeluleka izazi zokufa, bese udla izikhathi ezinhlanu ngosuku.
Okukhethwa kukho kwemenyu efanele kwesonto
Ukudla okungu-3 ngosuku ungakhetha enye yezinkambiso zokuphumula ezilandelayo:
- 350 g izithelo kanye nocezu lwesinkwa esisodwa;
- 350 g amajikijolo ne-1 ibhuloho;
- i-omelet elungiselelwe kusuka emaqanda amabili kanye ne-300 g yemifino, okungafanele kube khona izaqathe nama-eggplant;
- 250 amagremu ama-cottage shizi nama-250 g amajikijolo.
Izinketho zokudla:
- ipuleti yesobho yemifino, 1 isitsha sokusanhlamvu nesaladi yemifino;
- isobho kusuka kumhluzi wemifino, ucezu lwamagremu angu-60 wesinkwa ne-plate 1 ye-vinaigrette;
- isobho somhluzi wenyama, kodwa ngaphandle kwamazambane kanye nama-350 amagremu we- broccoli ;
- 250 amagremu wenhlanzi noma inkukhu, okumele iqhutshwe futhi iphekwe imifino ngesamba esifanayo.
Futhi manje zikhethele isidlo semenyu enempilo yesonto:
- 350 g izinhlanzi, inkukhu noma izilwane zasolwandle, kanye no-350 g weklabishi noma i-zucchini, engasetshenziswa ngezinongo;
- 1 isitsha sesobho lokudla;
- 350 amagremu we-porridge.
Uma ukhethe ukudla okungu-5 ngosuku, kufanele unciphise inani elivumelekile lokusanhlamvu nesinkwa ngezikhathi ezimbili. Kodwa kufanele wengeze isidlo sasekuseni sesibili kanye nesidlo samalanga ntambama, okungabandakanya:
- 150 g amajikijolo nama-35 g we-crackers avela ezinhlameni;
- 150 g izithelo, 1 inkomishi yogurt low-fat kanye 35 g amantongomane;
- 250 g ikhabe noma ikhabe;
- 250 g yezithelo.
Ukudla okulinganiselayo ngesonto kuzokusiza ukuqeda ama-kilogram amaningi futhi ngesikhathi esifanayo ukuze ungalimazi umzimba wakho nganoma iyiphi indlela. Ukuze ube nethuba lokukhetha, sinikeza okuhlukile kokunye kwemenyu ewusizo yesonto. Kule ndlela ehlukile, ukugcizelela okuyinhloko kuzobekwa ekudleni okuphansi kwekhalori.
Usuku lokuqala, uzothola i-1192 kcal:
Inombolo yesikhumbuzo senombolo 1 - upheke iphariji nge-100 g of flakes bese ufaka izithelo zomvini ezincane kuwo, uphuze indebe yekhoyi noma ikhofi, kodwa kuphela ngaphandle kweshukela.
Breakfast Breakfast №2 - ingilazi eyodwa kefir amaphesenti kanye 2 izinkwa.
Usuku lokudla - kufanele upheke kahle i-100 g yenkukhu yenkukhu, i-100 g ikhofi, i-1 utamatisi kanye ne-1 ingilazi yamanzi.
Snack - ingilazi yogurt ephansi-fat ngaphandle kokugcwalisa kanye 1 kiwi.
Ukudla kwesidlo - lungisa isaladi yenyama yezinkukhu noma ama-shrimp nge-arugula bese uphuza ingilazi 1 yamanzi.
Ngosuku lwesibili, uzothola u-1175 kcal:
Inombolo yesikhumbuzo 1 - isitsha se-buckwheat namafutha yemifino bese uphuza itiye noma ikhofi.
Breakfast Breakfast № 2 - 200 g of cottage ushizi kanye apula, kanye ingilazi yamanzi amaminerali.
Isidlo sakusihlwa - lungiselela i-steak ye-beef, bese usebenzisa imifino njenge-dish side. Phuza ingilazi yamanzi.
Snack - ingilazi yamanzi ithanga noma izaqathe kanye ne-1 isinkwa.
Isidlo - inhlanzi encane, okuphekwe kahle, nesaladi yemifino, engabhekwa ngejamu lika-lemon, ungaphuza ingilazi yamanzi.
Ngosuku lwesithathu, uzothola u-1185 kcal:
Breakfast Breakfast №1 - 1 egg, 2 izinkwa kanye 1 indebe ikhofi noma itiye.
Inombolo yesikhumbuzo senombolo 2 - 1 eliphakathi kwekhanda kanye nezinamba ezimbalwa, bese uphuza ingilazi 1 yamanzi.
Usuku lokudla - udle u-65 g ushizi nesaladi kusuka ku-octopus, uhlanganise nesathane lamanzi.
Isinkwa - ingilazi yogurt kanye nesaladi yemifino.
Isidlo sakusihlwa - lungisa i-omelet, okumele ifake ubisi oluncane, ama-squirrels amabili, u-anyanisi oluhlaza no-1 utamatisi, namanzi.
Usuku lwesine, uzothola u-1185 kcal:
Breakfast Breakfast №1 - njengoba ngoMsombuluko plus 1 grapefruit .
Breakfast Breakfast №2 - 250 amagremu of unsweetened cottage ushizi nge amakhambi kanye radishes, kanye indebe itiye.
Usuku lokudla - ama-250 amagremu we-veal ephekwe, ama-peas amaningi namanzi.
Ntambama ukudlala - ukushisa okuphansi kuphelile 250 g wezinambuzane ezine-utamatisi no-anyanisi, bese ufaka 1 tbsp. isipuni of ukhilimu omuncu. Ungadla futhi i-apula uphinde uphuze amanzi.
Dinner - isaladi yemifino ne-parmesan ushizi namanzi.
Usuku lwesihlanu, uzothola u-1148 kcal:
Breakfast Breakfast № 1 - 35 amagremu of amabhilikosi omisiwe, 2 izinkwa kanye ucezu ushizi, plus itiye noma ikhofi.
Breakfast Breakfast №2 - 1 iqanda kanye ingilazi ijusi kusuka imifino.
Usuku lokudla - upheke i-risotto ngamakhowe futhi, impela, amanzi.
I-Snack - 200 amagremu we-cottage shizi ne-apula. Ungaphuza itiye.
Dinner - upheke ucezu lwezinhlanzi nesaladi yemifino ngelamula, kanye namanzi.
Usuku lwesithupha, uzothola u-1155 kcal:
Inombolo yesidlo sasekuseni - njengosuku lwesibini.
Breakfast Breakfast №2 - 150 amagremu of mozzarella, utamatisi kanye basil.
Isidlo siyingxenye yenhlanzi, amazambane ama-1 kanye nesaladi yemifino, futhi-ke, amanzi.
I-Snack - ingilazi yogurt ne-1 orange, kanye namanzi.
Isidlo - ama-250 amagremu ama-shrimp nama-herbs namanzi.
Usuku lwesikhombisa, uzothola amakholori angu-1141:
Breakfast Breakfast №1 - Curd usawoti - 250 g, 100 g amajikijolo kanye indebe ikhofi noma itiye.
Ukudla kwasekuseni №2 - ingilazi yobisi oluphekiwe kanye nezinkwa ezimbili.
Usuku lokudla - ubhontshisi baseKenya kanye nesaladi yemifino, kahle, amanzi.
I-Snack - 1 iqanda, utamatisi, i-apula kanye netiyi.
Isidlo - i-200 g ye-veal nekhabishi isaladi, futhi-ke amanzi.