I American yokudla iveki

Ngehlobo ezayo kwakhona kwenza kube efanelekileyo umbuzo abafazi eziphambili malunga nendlela yokuzifumana le wayedla extra ngaphandle kokwenza izidlo. Njengesiqhelo, impendulo ilula: kumele ukuba zichithe imigaqo lwesondlo olululo kunye umthambo rhoqo. Akukho mfuneko yokuba ube livila, suka wena kunye kwaye uqale ubomi obutsha ngokoqobo. Ngapha koko, ukuba ufuna nempembelelo yexesha elide, oko kufuna ukuthotyelwa okuqhubekayo nezi mfuno zilapha ngasentla.

Ukuba imisebenzi ezemidlalo ngalinye ekhethiweyo ngamnye (abanye bakhetha ukubaleka, umntu umphefumlo Kickboxing), ngoko kukho ukutya iveki, apho uya konwaba njengoko phantse wonke. It yenzelwe yi nutritionist yaseMelika kwaye inikezela izidlo ezahlukahlukeneyo kunye nokukhanya. Wena Awudingi amaxhoba kufuneka nje uqale ukutya iicarbohydrate ezintsonkothileyo kwaye musa ukuziphelisa ngaphezulu kwe 1500 kcal / ngosuku.

Ngoko ke, kanye ukutya iveki:

ngoMvulo

Isidlo sasekuseni, wenze umbulelo kwi isonka bran okanye grain. (Iziqwenga 2) zabo uyakwazi nidle iitispuni ezimbini yobusi.

Lunch iquka inkuku umlenze okanye amabele, ukuze kuphekwe kwi hlamarile. Kuba esityeni engundoqo, ukulungiselela isaladi: bazicebule makhowa ekrwada, lettuce. Gcwalisa namafutha omnquma isaladi ulifefe ya sisi (nayiphi na durum). Iziqhamo, nidle eliphakathi.

Emva kokuba ngexesha kutya iyogurt ukukhanya - iti kwemini.

Dinner belungiselela algorithm ilandelayo: Thatha 100g. ipasta uphekele, kufuneka wadliswa isosi yetumato kunye netshizi ya. Isaladi eli xesha leminqathe ya, yemixoxozi, uyinqunqe ibe ngamacetyana kunye parsley. Enxibe namafutha omnquma kunye neviniga kancinane. Njengoko dessert zifanele amacephe 2 amaqunube.

ngoLwesibili

Xa ukutya isidlo iveki inika oatmeal, isiqingatha ikomityi bran nesiqingatha banana. Ngaba bangasezwa ngendebe ubisi (malunga 1.5 - 3% fat).

Isidlo sasemini: tortilla, eyenziwe intlama ezingenagwele isaladi. Yenza isaladi yemiNquma, iitumato, parsley kunye woyigalela amacephe 3 nehummus. Elimnandi, udle oningga, apile kunye ipere aba.

iti kwemini ngosuku lwesibini - neqaqobana weminoti (walnuts okanye neeamangile).

Uzibhale, cook yenkomo ngaphandle nenqatha, afefe nge yejusi yelamuni. Kuye namazambane zosiwe kunye cream emuncu (1 itispuni) kunye lettuce.

ngoLwesithathu

Ukulungiselela isidlo sakusasa, ukuxuba berry kunye amacephe 3 okuziinkozo, isiqingatha ikomityi iyogurt kunye ezi 2 ubisi.

Emini - Burger, nakuba yokudla. 2 izilayi zezonka esibizwa ngokuba, phakathi iziqwenga 3 amancinci zeze okuphekiweyo, yeetumato, iqhekeza lesonka samasi. Dessert luqulathe tangerines ezimbini.

ngoLwesine

Yitya isidlo mousse, akatswe ngendlela blender. Izithako: 1 banana, ikomityi yobisi, inani elifanayo namaqunube, amacephe 4 juice iapile.

Adle isonka sengqolowa yonke, wafaka kunye iitumato zinqunqwe namatswele, lettuce, isilayi samasi, 1 itafile. ngecephe lwemostade. Elimnandi, apile, istrawberry kunye tangerine.

Umthamo umpheki ukusuka okuziinkozo bran, lwegciwane ingqolowa , yaye iglasi yobisi.

A isidlo sushi okanye rolls tuna (iziqwenga 12), amaxhoba kwethumba iimbotyi eziluhlaza. Elimnandi, ½-orenji.

ngoLwesihlanu

Nanamhla oku, kucacile ukuba ukuqalisa indlela ukutya kakuhle, eyona nto ibalulekileyo ngoku - ukuqhubeka itye. Ngoko ke, siya kuba amaqanda sakusasa. Zilungiselele ukuba lulandelayo iqanda elinye no-3 iiprothini, imifuno kunye iitumato.

Ukuze bafumane isidlo sasemini, udle crackers amabini kunye neglasi yobisi.

Dinner iqulathe neminqiwu zeentlanzi igcadiweyo, ezinjengesalmon. Afefe ne soy sauce kwaye akhonze iitapile ezitshisiweyo 4-5, lettuce.

ngoMgqibelo

Isidlo sasekuseni, wenze isonka esihlohliweyo lesonka esibizwa ngokuba kunye iitispuni ezimbini ezisezantsi-fat cream itshizi, ungadibanisa iqhekeza salmon ezingenatyuwa.

Isidlo sasemini: nezibopho tuna, neqaqobana walnuts, ikhaphetshu Chinese, 2 crackers. Dessert: iitispuni ezimbini cranberries.

Emini umthamo oat isonka umqulu besitya esezantsi-fat sisi.

Dinner: chicken yathamba kwi isosi yetumato ngesiqingatha iqhekeza itswele kunye nekonofile. Esityeni bechaphazela kunye itshizi ya. Isaladi ye-ertyisi kunye parsley, namafutha omnquma. Fruit nokudla grapefruit.

Sunday

Breakfast iquka apile esibhakiweyo kunye nendebe iyogurt a elisezantsi-okunamafutha. Unako kwakhona ukutya 2 iitispuni 1 icephe ubusi kunye icephe nuts.

Otya ngayo kwiveki ngosuku lokugqibela isidlo inika iintlobo isilayi pizza kunye isaladi iimbotyi eziluhlaza abilayo kunye neminqathe. Akulungise isaladi kunokuba oli yemifuno. imenyu Weekend kwaye ivumela inxalenye encinane popsicle.

Emini udle isaladi isiqhamo mai, ama-apile, nabantwana, enongwe icephe iyogurt.

Dinner ingaba 4-5 Shrimp ebilisiweyo kunye icephe lembotyi sauce, kunye nemifuno isaladi.