Imenyu yeveki yokulahlekelwa isisindo

Ukuba awufuni ukusebenzisa ukutya okuthe ngqo, kwaye wagqiba ekubeni uthathe imenyu yeveki ukuze ukhululeke, ngoko ke le nqaku iyakuthi ifike ngokufanelekileyo. Ukuba ungumxhasi wokutya okuhlukeneyo, ngoko kufuneka udle amaxesha amathathu ngosuku, kwaye ukuba ufuna ukuzama enye indlela, ekuthi, ngendlela, ndicebisa abafilosofi, ke nditya amahlanu ngosuku.

Izinketho zemenyu ezifanelekileyo zeveki

Ukutya oku-3 ngosuku unokukhetha enye yezi zokuhlwaya ezilandelayo:

Izondlo:

Ngoku ke ukhethele isidlo sesidlo kwimenyu enempilo yeveki:

Ukuba ukhethe ukutya 5 ngosuku, kufuneka unciphise inani elivumelekileyo lokutya kunye nesonka ngokuphindwe kabini. Kodwa kufuneka udibanise isidlo sasekuseni sesibini kunye ne-snack yamasematha, engabandakanya:

Ukutya okunjalo ngokufanelekileyo kwiveki kuya kukunceda ukulahla iikhilogram ezingaphezu kweeyure kwaye ngexesha elifanayo ukuba ungalimazi umzimba wakho nganoma iyiphi indlela. Ngoko ukuba unethuba lokukhetha, sinika olunye uhlobo oluthile lwemenyu encedo yeveki. Kule ndlela, ukugxininiswa okuphambili kuza kufakwa kwi-calorie ephantsi.

Ngosuku lokuqala, uya kufumana i-kc 1192:

Inombolo yesikhala sasinkwa 1 - upheke i-porridge ene-100 g yefleksi uze ungeze idiliya encinci kuyo, uphuze indebe yekhoyi okanye ikhofi, kodwa kuphela ngaphandle kweshukela.

Ukutya kwasekuseni №2 - ingilazi ye-one-cent kefir kunye neesonka ezimbini.

Isidlo - ngokufanelekileyo upheke i-100 g yenkukhu yenkukhu, i-100 g yekhofi, 1 i-tomato kunye ne-1 iglasi yamanzi.

I-Snack-iglasi ye-yogurt ephantsi-mafutha ngaphandle kwe-filler kunye ne-kiwi e-1.

Ukutya isidlo - lungisa isaladi ye-crab inyama okanye i-shrimp nge-arugula kwaye uphuze iirazi 1 yamanzi.

Usuku lwesibini, uya kufumana i-1175 kcal:

Inombolo yesikhala sasinkwa 1 - isitya se-buckwheat kunye neoli yezolimo kunye nokusela itiye okanye ikhofi.

Ukutya kwasekuseni № 2 - 200 g ye-cottage ushizi kunye ne-apula, kwakunye neglasi yamanzi amaminerali.

Isidlo - lungisa i-steak ye-cow, kwaye usebenzise imifuno njengesitya sokutya. Phuza iglasi yamanzi.

I-Snack - ingilazi ye-pumpkin juice okanye i-carrot kunye ne-1 isinkwa.

Ukutya isidlo - into encinci yentlanzi, iphekwe ngokufanelekileyo, kunye nesaladi yemifino, enokuthi ixutywe ngejisi lemon, unako ukusela iglasi yamanzi.

Ngosuku lwesithathu, uza kufumana i-k85 ye-kcal:

Ukutya kwasekuseni №1 - 1 iqanda, izonka ezi-2 kunye nekomityi yekhofi okanye itiye.

Inombolo yesikhala sasinambini 2 - 1 i-pear kunye nesininzi samantongomane, uphuze iiragi 1 yamanzi.

Ukutya - udle 65 g weeshizi kunye nesaladi kwi-octopus, kunye ne-satan yamanzi.

I-Snack - iglasi yegour kunye nesaladi yemifino.

Ukutya isidlo - lungisa i-omelet, enokubandakanya ubisi oluncinane, i-squirrels, i-anyanisi eluhlaza kunye ne-tomato, kunye namanzi.

Ngosuku lwesine, uza kufumana i-k85 ye-kcal:

Ukutya kwasekuseni №1 - njengoko ngoMvulo kunye ne-1 grapefruit .

Ukutya kwasekuseni №2 - 250 amagremu we-cottage ushizi olungenasiphunga kunye nemifuno kunye ne-radishes, kunye nekomityi yeeyi.

Isidlo - 250 amagremu we-veal ephekiweyo, njengama-peas aluhlaza kunye namanzi.

Ngomso emva kwintambama - ukushisa okuphantsi kukuphelisa ama-250 g wee-mushroom kunye ne-1 utamatato kunye anyanisi, kwaye wongeza 1 tbsp. isipuni se-ukhilimu omuncu. Ungadla iapula kwaye uphuze amanzi.

Ukutya isidlo - isaladi yemifuno kunye ne-parmesan ushizi namanzi.

Ngosuku lwesihlanu, uza kufumana i-k48 11 kcal:

Ukutya kwasekuseni № 1 - 35 amagremu ama-apricot omisiwe, iingubo ezi-2 kunye neqhekeza leshizi, kunye nerhasi okanye ikhofi.

Ukutya kwasekuseni №2 - 1 iqanda kunye neglasi yejusi kwimifuno.

Ukutya - ukupheka i-risotto ngamakhowe kwaye, ngokuqinisekileyo, amanzi.

I-Snack - i-200 grams ye-cottage ushizi ne-apula. Unako ukusela itiye.

Ukutya isidlo - upheke intlanzi yeentlanzi kunye nesaladi yemifino ngemon, kunye namanzi.

Ngosuku lwesithandathu, uya kufumana i-1155 kcal:

Inombolo yesikhala sasinkwa 1 - njengosuku lwesibini.

Ukutya kwasekuseni №2 - 150 amagremu e-mozzarella, utamatisi kunye ne-basil.

Ixesha lesidlo siyinxalenye yentlanzi, iifatati ezili-1 kunye nesaladi yemifino, kwaye ke, amanzi.

I-Snack - ingilazi yegour kunye ne-orange, kunye namanzi.

Ukutya isidlo - 250 amagremu amahlumela kunye namanzi kunye namanzi.

Ngosuku lwesixhenxe, uya kufumana iikhalori ezili-1141:

Ukutya kwasekuseni №1 - i-curd curly - 250 g, i-100 g yeebhanki kunye nekhobe yekhofi okanye itiye.

Ukutya kwasekuseni №2 - ingilazi yobisi obisiweyo kunye nezonka ezi-2.

Isidlo - Ubhontshisi baseKenya kunye nesaladi yemifino, kakuhle, amanzi.

I-Snack - 1 iqanda, utamatisi, i-apula kunye neyeyi.

Ukutya isidlo - i-200 g yevali kunye nesaladi yekhabishi, kwaye ke, amanzi.