Ukutya okuphumelelayo ekulahlekeni kwesisindo se-10 kg kufuneka kubalwe ngeveki enye, ixesha elincinci - inyanga. Ubunzima bufanele buhambe kancane kancane, ngaphandle koko akudingeki ukuba ubalekele ukugcina umphumo. Ukulahleka kokunyuka kwe-10 kg kungakhokelela kwiingxaki ezahlukeneyo zezempilo, kwaye ubunzima, ubuninzi, buya kubuya ngokuphindwe kabini. Ukufezekisa umphumo, kucetyiswa ukudibanisa ukutya okusebenzayo ekulahlekeni kwesisindo nge-10 kg kunye nokuzivocavoca rhoqo. Ku menu ungenza utshintsho usebenzisa izitya ezifanayo.
Ukutya okuthe ngqo ukulahlekelwa kwesisindo se-10 kg
Ukuba ufuna ukwenza umlinganiselo omncinci, ke ushiye ukutya okuphezulu-khalori, ubeke endaweni enempilo.
Imimandla yemenyu yokulahleka kwesisindo se-10 kg:
- Ngentsasa, unako amaqanda ama-2, i- salad ephekiweyo, isaladi yemifuno (ukugqoka - ioli yeoli) kunye ne-tea ehlaza. Ukufumana i-snack, kufuneka uthabathe amaqabunga e-saladi kunye nama-gram angama-50 ama-fat-fat cheese. Ngemva kwemva, unokuba neesibini zokutya, inyama yokutya yemifuno kunye netiyi ezingenakusiza. Kwi-snack yiselo 1 tbsp. kefir kwaye badle amancinci amancinci. Imenyu yokudliwayo: i-fillet ephekiweyo yeentlanzi, imifuno ebhakiweyo kunye nemifuno kunye noshizi. Ngaphambi kokulala, unako 1 tbsp. kefir.
- Ukutya kwasekuseni, upheke amaqanda amabini kunye ne-omelette kunye neetatayi, isilimo esidliwayo esinamagatsha anamanzi, imifuno kunye ne-50 gram yeeshizi, kwaye uphuze itiye eluhlaza. I-snack 1 tbsp. yogurt kunye namajikijolo. Ngesidlo sasemini, yidla i-fishlet ye-fish fillet kunye nesobho yemifuno, kunye ne-kefir ephakathi kweentsasa zokutya kunye neeriteji. Ngobusuku unako ukufumana i-veal kwi-grill, i-cauriflower ye-steam ene-1 ithispoon yeoli yeoli kunye ne-tea ehlaza. Ngaphambi kokuba ulale, unako ubisi olunomsoco okanye u-kefir.
- Ukutya kwasekuseni, lungiselela i-berry smoothies kunye netiyi eluhlaza . Imenyu yesibini yasidla isisityebi: isifuba sebilisiwe kunye ne "salsa". Ngemva kwemva, unokwenza i-fish fillet kunye ne-noodle ngamakhowe. Ukutya i-snack, udle ama-gramu angama-55 weeshizi kunye nesiqwenga se-celery. Ngokuhlwa, unako ukufumana iibhokhwe, i-asparagus ngeeshizi kunye netiyi.