Ukutya iintsuku ezimbalwa, kwiimeko ezininzi, zizisa kuphela umphumo wesikhashana, ngoko ke ixesha elincinci lokulahleka kwesisindo esivamile. Imenyu yokulahlekelwa kwesisindo kwenyanga kufuneka iphuhliswe ngamnye kumntu ngamnye, ingqalelo iimpawu zomzimba. Ubume obaluleke kakhulu kukuba ungabandakanyi amafutha kunye nezinye ukutya eziphezulu kwi-calorie.
Indlela yokwenza imenyu yesondlo esifanelekileyo ngenyanga?
Ngokutsho kwabaninzi abafayo, kufuneka udle amaxesha amahlanu ngosuku. Unokuzikhethela izitya ezilandelayo:
Imenyu yokudla yasenokwenzeka yokutya okunempilo kwenyanga:
- 280 g yeziqhamo kunye nesiqwenga sesonka sonke;
- 250 g yeziqhamo kunye ne-100 g ye-oatmeal;
- i-omelet evela kumaqanda ama-2 kunye neetamatato okanye iiembotyi ;
- 200 g cottage shizi kunye namajikijolo.
Izidlo ezinokuthi zifumaneke kwimenyu yeekhalori ephantsi kwenyanga:
- isobho semifuno, isaladi kunye nama-250 grams we-porridge;
- umhluzi wemifuno, ii-2 zeesonka, i-vinaigrette;
- inyama yesobho, kodwa ngaphandle kwamazambane, 250 amagremu e-broccoli;
- 250 amagremu yemifuno kunye neentlanzi ezininzi, zonke zipheka isibini.
Iidlo ezidliwayo zokutya kwenyanga:
- 280 g yeentlanzi ezinontshontsho okanye inkukhu, okanye i-shrimp, kunye nenani elifanayo lemifuno eluhlaza ngokubini;
- 220 g e-fat-fat cottage cheese kunye ne-280 g isaladi yekhukhamba;
- 280 ml isobho semifuno;
- 150 g ye-porridge ephekwe emanzini.
Okunokwenzeka ukutya okulula phakathi kwekusasa kunye nesidlo sasemini kunye naphakathi kwamadlo sakusihlwa kunye nesidlo sakusihlwa:
- 35 g yabaqhiqiza ukusuka kumgubo wokutya okutya kunye ne-120 g yeebhanki;
- 110 g yeziqhamo, isahlulo se-yogurt esingenanqatha, ama-nut ;
- 250 g i-melon okanye i-watermelon;
- 250 g yeziqhamo.
Phuza avunyelwe amanzi angabikho-carbon, itiye eluhlaza kunye neerhasi ezincinci eziphathekayo, kwakunye neengcingo ze-herbal. Imali efunekayo yamanzi i-2 ilitha ngosuku. Ngexesha lokutya, kucetyiswa ukunciphisa inani lemifuno enesitashi.
Imenyu equlunqwe kakuhle yokulahlekelwa kwesisindo kwenyanga iya kuphelisa iikhilogram eziliqela, kuxhomekeke kubukhulu bakho bokuqala.