Siyazi izindlela eziningi zokulahleka kwesisindo, ezisekelwe ezimisweni ezahlukene, ezibalwe ngezikhathi ezihlukene, zinezinzuzo nezingozi zabo njll. Ukudla, okudwetshwe ngezinsuku, kuvumela bonke abafisa ukulandela izincomo kwimenyu ngaphandle kwezinkinga nokulahlekelwa isisindo.
Sinikeza ukuxuba ukudla okulodwa ukulahlekelwa isisindo ngezinsuku, kubalwa ngesonto. Ngosuku lokuqala, umzimba uyahlanza, bese kancane kancane wengeze imikhiqizo, okukuvumela ukuba ufeze ukudla okudingekayo kwe- caloric . Emenyu enikeziwe ingxenye i-200 g.
Kudla ngezinsuku zeviki
Usuku # 1
Kusasa: 125 amagremu esaladi yemifino (ukugqoka - yogurt), i-pair of bran toast kanye nebhotela.
Usuku lokudla: 65 g cottage ushizi 0%, 125 g isaladi isithelo kanye nombhangqwana we-bran isinkwa ngebhotela.
Isinkwa: 1 tbsp. i-kefir, ama-155 amagremu we-cottage shizi kanye nama-apula ambalwa.
Isidlo: ama-gramu angama-60 we-oatmeal kusuka emifino kanye netiyi ezingenayo i-unsweetened.
Usuku # 2
Ekuseni: inhlama ye-bran nebhotela nekhofi ngobisi 0%.
Usuku lokudla: isigamu samazambane esembambeni nebhotela kanye nama-155 amagremu esaladi yemifino.
Isinkwa: itiye nge-fat fat fat kanye noju oluncane.
Ukudla kwesidlo: ingxenye yezinkukhu, izinkukhu, kanye nengxenye yemifino enamanzi, kanye ne-compote.
Usuku # 3
Ekuseni: isibhontshisi semigodi kanye nekhofi.
Usuku lokudla: isobho semifino.
Inyoka: inqwaba izaqathe.
Isidlo: 155 amagremu of ubhontshisi kanye isaladi kusuka imifino, ukukhonza amahlumela Brussels kanye 1 tbsp. utamatisi ujusi.
Usuku # 4
Ekuseni: njengenombolo yosuku 1.
Usuku lokudla: ingxenye yesaladi kusuka kwamakhukhamba no-anyanisi, amaqanda amabili no-1 tbsp. utamatisi ujusi.
Isinkwa: itiye nge-fat fat fat kanye nama-50 g we-crackers.
Isidlo: 255 amagremu of isaladi yemifino nemifino.
Usuku # 5
Ekuseni: njengenombolo yosuku 3.
Usuku lokudla: isigamu samazambane esembambeni nebhotela nesaladi yemifino.
Isitokisi: i-nut of nut and izithelo ezomisiwe .
Isidlo: 150 amagremu of porridge nemifino.
Usuku # 6
Kusasa: 100 g izaqathe nama-gramu angu-50 ushizi oluncane.
Usuku lokudla: i-400 g ye-fillet ebilisiwe, i-100 g yeklabishi esitshisiwe kanye no-150 g we isaladi yemifino.
Isitokisi: i-pear.
Ukudla kwesidlo: ingxenye yemifino enamanzi kanye nama-50 g we-pancake amasha.
Usuku # 7
Ekuseni: njengosuku lomhla 2.
Usuku lokudla: njengenombolo yosuku 2.
Isinkwa: 60 g izithelo omisiwe.
Isidlo: 100 g wezinyosi eziqoshiwe ngegalikhi kanye nengxenye yezinhlanzi ezinomsoco.
Isimiso esiyinhloko sokudla ngezinsuku ukugcina imenyu hhayi ukuhambisa izinsuku phakathi komunye nomunye.