Kana iwe usingadi kushandisa chirongwa chakasiyana, uye wakasarudza kutora mapepa evhiki kuti uremerwe uremu, zvino chinyorwa ichi chiri chokwadi chekuuya zvakakosha. Kana iwe uri mutsigiri wezvokudya zvakasiyana, iwe unofanirwa kudya katatu pazuva, uye kana iwe uchida kuedza imwe nzira, iyo, nenzira, ndinopa mazano kune vanofati, zvino idya kanomwe pazuva.
Menyu yakarurama pane zvaunogona kuita vhiki
Kwekudya kwemazuva masere iwe unogona kusarudza chimwe chezvinotevera:
- 350 g yezvibereko uye 1 tsanga yechingwa chose;
- 350 g majikiti uye 1 ndiro yevhu;
- nyuchi yakagadzirirwa kubva mairi ma2 mazai uye 300 g yemiriwo, umo maifanira kusina karoti nema eggplants;
- 250 gramu yekottage cheese uye 250 g majikiji.
Zvokudya zvemasikati:
- hombe yezvokudya zvinomera, 1 ndiro yezviyo uye saladhi yemiriwo;
- soup kubva pamucheka muto, slice ye 60 gramu echingwa uye 1 ndiro ye vinaigrette;
- soup nyama yemukaka, asi pasina mbatata uye 350 gm broccoli ;
- 250 magiramu ehove kana nyama, iyo inofanirwa kuve yakagadzirwa uye yakagadzirwa nemiriwo yakaenzana.
Uye zvino zvisarudzire iwe kudya kwemanheru kwemenyu yakanaka yevhiki:
- 350 g yehove, huku kana kuti gungwa, pamwe ne 350 g kabichi kana zucchini, iyo inogona kuwedzerwa nemiti inonhuwira;
- 1 ndiro yezvokudya zvekudya;
- 350 gramu eparridge.
Kana ukasarudza kudya kwemazuva mashanu, unofanira kuderedza huwandu hunotenderwa hwekudya uye chingwa kaviri. Asi iwe unofanira kuwedzera chimwe chikafu chekudya chamangwanani uye masikati masikati, izvo zvinogona kuva:
- 150 g majikiki uye 35 g yevanopisa kubva mumunda wose;
- 150 g yemichero, 1 mukombe wegour-fat yogurt uye 35 g yemiti;
- 250 g melon kana vhuta;
- 250 g yemichero.
Kudya kwakadaro kwakanaka kwevhiki kuchakubatsira kubvisa kilogram dzakawanda uye panguva imwechete kuti usakuvadza muviri wako nenzira ipi zvayo. Nokudaro kuti une mukana wekusarudza, tinopa imwe imwe yakasiyana yemenyu inobatsira kwevhiki. Mune izvi zvakasiyana-siyana, kusimbiswa kukuru kunowanikwa pazvokudya zve-calorie.
Zuva rokutanga, iwe uchagamuchira 1192 kcal:
Chikafu chekudya nhamba 1 - kubika porogi ane 100 g yeflask uye uwedzere zvishoma mazambiringa mairi, kunwa kapu yeti kana kofi, asi pasina shuga.
Kumba kamufaro №2 - girasi rimwe chete-kefir uye 2 zvingwa.
Kudya - zvakanaka kubika 100 g yeiyo chifu, 100 g kofi, 1 tomato uye 1 girasi remvura.
Snack - girazi reakasi-fat yogurt risina kuzadza uye 1 kiwi.
Kudya - gadzira saradi yembebe nyama kana shrimp ne arugula uye kunwa 1 girasi remvura.
Zuva rechipiri, uchagamuchira 1175 kcal:
Chikafuro nhamba 1 - ndiro ye buckwheat nemafuta emiti uye unwe tiyi kana kofi.
Kumbakwedza № 2 - 200 g ye cottage cheese uye apulo, pamwe negirazi yemvura.
Kudya - gadzirira nyama yemombe, uye shandisa miriwo sechidimbu. Inwa girazi remvura.
Snack - girasi remapukidzi juice kana karoti uye 1 chingwa.
Kudya - chidimbu chehove, yakagadzirirwa zvakakodzera, uye saladi yemiti, iyo inogona kuomeswa nejusi remuti, unogona kunwa girasi remvura.
Zuva rechitatu, uchagamuchira 1185 kcal:
Yambakwedza №1 - 1 mazai, 2 mikate uye 1 kapu yekofi kana tei.
Chikafu chechipiri nhamba 2 - 1 peyari uye mashoma emiti, uye kunwa 1 girasi remvura.
Kudya - kudya 65 g chesi uye saladi kubva kune imwe nyuchi, pamwe nesatani yemvura.
Snack - girazi ye yogurt uye saladi yemadhoro.
Kudya - gadzirai omelet, iyo inofanira kusanganisira mukaka muduku, 2 squirrels, mavarai ezvinyorwa uye 1 tomato, uye mvura.
Zuva rechina, iwe uchagamuchira 1185 kcal:
Kumba kambomusi №1 - seMuvhuro pamwe 1 mazambiringa .
Kumba kambani №2 - 250 gm of unsweetened cottage cheese nemishonga uye radishes, uyewo mukombe weiyi.
Zvokudya - 250 gramu yevheji yakabikwa, sezvakaita mapepa akawanda uye mvura.
Masikati manyoka - pamusana unopisa moto kupisa 250 g yemapulayi ne 1 tamato neeiii, uye kuwedzera 1 tbsp. kapu yekamuki. Unogonawo kudya apuro uye kunwa mvura.
Kudya - yemiriwo saladhi neparmesan cheese nemvura.
Zuva rechishanu, uchagamuchira 1148 kcal:
Yambakwedza № 1 - 35 gramu eomeswa apricots, 2 zvingwa uye chimedu chechizi, pamwe neti kana kofi.
Yambakwedza №2 - 1 yai uye girasi yemusi kubva pamiriwo.
Zvokudya - kubika risotto nemwaini uye, zvechokwadi, mvura.
Snack - 200 gramu yekottage cheese uye apuro. Iwe unogona kunwa tiyi.
Kudya - kubika chimedu chehove uye saladi yemadhero nemon, uyewo mvura.
Zuva rechitanhatu, uchagamuchira 1155 kcal:
Chikafuro nhamba 1 - sezuva repiri.
Kumbakwedza №2 - 150 gm mozzarella, tomato uye basil.
Kudya chidimbu chehove, 1 mbatatisi uye saladi yemiti, uye, chokwadi, mvura.
Snack - girasi ye yogurt uye 1 rorineni, uyewo mvura.
Kudya - 250 gm shrimp pamwe nemiriwo nemvura.
Zuva rechinomwe, uchagamuchira 1141 makorikori:
Kumbodzwa №1 - salted curd - 250 g, 100 g yemakroti uye kapu yekofi kana tei.
Kumba kambani №2 - girazi rekaka rakasungwa uye 2 mikate.
Kudya - Kenyan nyemba uye saladi yemiti, zvakanaka, mvura.
Nyoka - 1 mazai, tomato, aporo uye tei.
Kudya - 200 g veal uye kabichi saladi, uye, zvechokwadi, mvura.