Ukutya kwiprotheni kwiintsuku ezili-14 yindlela enhle yokulahleka ngokukhawuleza i-7-8 kilogram kunye kanye, kwaye ungazithobeli kwinani elikhulu lemveliso. Sinikela imenyu enomdla, elinganisiweyo engayi kulimaza umzimba, ekubeni ukutya akubandakanyi i-cellulose kunye neminye imikhiqizo eyenza ukutya kukuncedo kwaye kuhambelana. Imenyu ephakanyisiweyo yokutya kwiprotheni iintsuku ezili-14 ukululalisa ilula kakhulu - iintsuku ezisezantsi kunoma yimuphi umyalelo.
Option 1
- Isidlo sakusasa: isiqingatha sekomiti yekottage ushizi 1.8%.
- Isidlo sasekuseni: 2 amaqanda aphekiweyo, itiye.
- Ukutya: isobho se-broccoli.
- I-Snack: isiqingatha indebe ye-yogurt engenamafutha.
- Ukutya kwesidlo: isahlulo esiphezulu senkukhu yenkukhu kwi-grill.
Option 2
- Ukutya kwasekuseni: i-omelet yamaqanda ama-2.
- Isidlo sasekuseni sesibini: isaladi yeklabishi yePeking kunye ne-soy sauce.
- Ukutya: i-okroshka, intlanzi yeentlanzi.
- I-Snack: isiqingatha indebe ye-1% kefir.
- Ukutya kwesidlo: ukukhonza isaladi yemifuno kunye nenkomo yenkomo.
Option 3
- Isidlo sakusasa: enye yekota yenkukhu ebilisiwe.
- Isidlo sasekuseni sesibini: 1 iqanda elibilisiwe.
- Ixesha lesidlo: enye ifakwe ngemifuno yepilisi.
- Ngomso wamaswidi: isaladi ikladidi.
- Ukutya isidlo: inxalenye yenkomo yenkomo ebhaka ehovini.
Ukhetho 4
- Ukutya kwasekuseni: i-oatmeal emanzini.
- Isidlo sasekuseni sesibini: intlanzi yeebhokwe, ikhukhamba.
- Ukutya: isonka semifuno (ukupheka ngaphandle kwamazambane).
- Ngomso wamasinki: isaladi yemifuno esitsha kunye nebhotela.
- Ukutya isidlo: i-shrimp okanye i-squid ene-stew stew
yentambo yeembotyi.
Ukhetho 5
- Ukutya kwasekuseni: itiye kunye neesibini zeeshizi.
- Isidlo sasekuseni sesibini: 1 iidiza zomvini.
- Ukutya: indlebe evela entlanzi ebomvu.
- I-Snack: iglasi ye-yogurt engenasiphunga.
- Ukutya isidlo: inxalenye ye-turkey kunye ne-broccoli.
Kukho enye inketho-isityalo kunye neprotheni yokutya iintsuku eziyi-14. Kulungele ngakumbi kubathandi bamnandi, kodwa ngenxa yeshukela ephezulu kwisiqhamo, ayiphumeli kakuhle. Kwiintsuku ezimbalwa zokuqala, ukutya kunokuziva buthathaka-ukusela amanzi amaninzi (1.5 - 2 ilitha ngosuku), kwaye iya kudlula.