Siyazi iindlela ezininzi zokulahleka kwesisindo, ezisekelwe kwimigaqo eyahlukeneyo, zibalwe ngamaxesha ahlukeneyo, zineenkxaso kunye neengxaki zabo njl Ukutya, obonwe ngeentsuku, kuvumela bonke abafuna ukulandela iziphakamiso kwimenyu ngaphandle kweengxaki kunye nokunciphisa umzimba.
Sinikela ukuxuba ukutya omnye ukulahleka kwesisindo ngeentsuku, kubalwa ngeveki. Ngosuku lokuqala, umzimba uhlambulula, kwaye ngokuthe kancinci uphinde wongeze iimveliso, ezikuvumela ukuba ufeze i-caloric intake. Kwimenyu enikeziweyo inxalenye ngu-200 g.
Ukutya ngeentsuku zeveki
Usuku # 1
Ekuseni: 125 amagremu wesaladi yemifuno (ukugqoka - i-yogurt), isibini sesigqabi se-bran kunye nebhotela.
Ukutya: 65 g i-cottage ushizi 0%, 125 g isaladi yesithelo kunye nembini yesininzi yebhanki kunye nebhotela.
I-Snack: 1 tbsp. i-kefir, i-155 grams ye-cottage shizi kunye ne-apula edibeneyo.
Ukutya isidlo: ama-60 amagremu e-oatmeal kwimifuno kunye netiyi ezingenakusihlwa.
Usuku # 2
Ekuseni: inambuzane yebhanki kunye nebhotela kunye nekhofi ngobisi 0%.
Ukutya: isahluko sezambatho kwiifom e-bhotela kunye no-155 amagremu wesaladi yemifuno.
I-Snack: itiye kunye nobisi obuncinane kunye nobusi obuncinane.
Ukutya isidlo: isahlulo sezinkukhu, i-steamed, kunye nesahlulo semifuno eshiyiweyo, kunye ne-compote.
Usuku # 3
Ekuseni: inqanawa yegaman kunye nekhofi.
Ukutya: isobho semifuno.
I-Snack: iibhoti ezininzi.
Ukutya isidlo: 155 amagremu weembotyi kunye nesaladi kwimifuno, ukukhonza kwamahlumela aseBrussels kunye ne-1 tbsp. ijusi yetamatato.
Usuku # 4
Ekuseni: njengomhla wenombolo 1.
Ukutya: inxalenye yesaladi kumakhukhamba kunye anyanisi, iiqanda ezimbini kunye ne-1 tbsp. ijusi yetamatato.
I-Snack: itiye kunye nobisi obuncinci kunye ne-50 g yababhiqiza.
Isidlo: 255 igramu yesaladi yemifuno kunye nemifino.
Usuku # 5
Ekuseni: njengomhla we-3.
Ukutya: isiqingatha sezambatho kwiifom e-bhotile kunye nesaladi yemifuno.
I-Snack: iindawo ezimbalwa zamantongomane kunye neziqhamo ezomileyo .
Ukutya isidlo: 150 amagremu we-porridge kunye nemifuno.
Usuku # 6
Ekuseni: 100 g iinqwelo kunye ne-50 grams ushizi ophantsi.
Ukutya: i-400 g ye-fillet ephekiweyo, i-100 g yeklabishi ene-stewed kunye ne-150 g yesaladi yemifuno.
I-Snack: pear.
Ukutya isidlo: isahlulo semifuno eshiyiweyo kunye ne-50 g ye-pancake.
Usuku # 7
Ekuseni: njengoko ngomhla we-2.
Ukutya: njengomhla wenombolo 2.
I-Snack: 60 g yezithelo ezomileyo.
Ukutya isidlo: 100 g weembotyi eziqoshiwe ngegalikhi kunye nxalenye yeentlanzi ezincikiweyo.
Umgaqo oyintloko wokutya kwiintsuku kukugcina imenyu kwaye ungadlulanga iintsuku phakathi komnye.