Ukudla American ngeviki

Ehlobo eza futhi kwenza kube efanele umbuzo main zabesifazane sendlela balahle Kilos owengeziwe ngaphandle kokuzama ukudla. Njengenjwayelo, impendulo ilula: kumele zithobele imigomo ye nokudla ngendlela efanele kanye nokuzivocavoca njalo. Asikho isidingo ubuvila, zithathele ndawonye bese uqale impilo entsha ngokoqobo. Phela, uma ufuna nomphumela owaqhubeka isikhathi eside, kudinga ukuhambisana ukuqhubeka nge nezidingo ngenhla.

Uma imisebenzi yezemidlalo ngayinye akhethiwe ngamunye (abanye abantu bakhetha ukusebenzisa, umuntu Kickboxing umphefumulo), khona-ke kukhona ukudla ngesonto, okuzokwenza uvumelane cishe wonke umuntu. It yakhelwe by okunomsoco American futhi inikeza ukudla okunhlobonhlobo ukukhanya. Awudingi yimuphi izisulu akufanele nje ukuqala ukudla carbohydrate ayinkimbinkimbi futhi musa kudle abangaphezulu kuka-1500 kcal / usuku.

Ngakho, kakhulu ekudleni ngeviki:

UMsombuluko

Ekuseni, yenza ubhontshisi kusuka isinkwa bran noma okusanhlamvu lonke. Yabo (2 izingcezu) nawe ungadla amabili amathisipuni of uju.

Isidlo sasemini siqukethe umlenze inkukhu noma webele, ukuba kuphekwe phezu hlupha. Ukuze isidlo esikhulu, ukulungiselela isaladi: ukusika amakhowe eluhlaza, ulethisi. Gcwalisa isaladi amafutha omnqumo ufafaze ushizi vukuza (noma iyiphi durum). Izithelo, udle ipheya.

Ngemva kwesikhashana ungakwazi ukudla yogurt ukukhanya - itiye ntambama.

Dinner walungisa ngokusho algorithm ezilandelayo: Thatha 100g. pasta kanye ngamathumba, kufanele ukusuthiswa utamatisi sauce noshizi ogayiwe. Salad sikhathi izaqathi vukuza, ikhukhamba, uthathe tincetu kanye parsley. Egqoke ngamafutha kanye uviniga kancane. Njengoba dessert ukulingana 2 wezipuni amajikijolo.

ULwesibili

Ngezinye ibhulakufesi Ukudla ngeviki inikeza oatmeal, isigamu inkomishi bran nohhafu banana. Can baphuze inkomishi yobisi (mayelana 1.5 - 3% fat).

Isidlo sasemini: tortilla, abenziwe inhlama esingenamvubelo isaladi. Yenza isaladi leminqumo, utamatisi, iparsley inkathi 3 wezipuni hummus. Elimnandi, nawe ungadla peach, apula kanye pair of plums.

itiye Ntambama ngosuku lwesibili - nedlanzana nuts (walnuts noma alimondi).

Eyodla, ukupheka yenkomo ngaphandle amafutha, ufafaza it ne kalamula. Ukuze wakhe amazambane wabhaka ukhilimu omuncu (1 isipuni) kanye ulethisi.

ULwesithathu

Ilungiselela ibhulakufesi, ukuxuba amajikijolo nge 3 wezipuni zokusanhlamvu, isigamu inkomishi yogurt 2 wezipuni ubisi.

Ngezinye kwasemini - Burger, nakuba Ukudla. 2 tincetu tesinkhwa wholemeal, phakathi kuka-3 izingcezu ezincane turkey okuphekiwe, utamatisi, nocezu ushizi. Dessert siqukethe tangerines ezimbili.

ULwesine

Yidla ukudla kwasekuseni mousse, ngesiswebhu in a blender. Izithako: 1 banana, inkomishi yobisi, inani elifanayo amajikijolo, 4 wezipuni apple juice.

Dine kakolweni lonke isinkwa, ezazigxishwe utamatisi oqotshiwe anyanisi, ulethisi, nocezu ushizi, 1 ithebula. spoon lwesinaphi. Elimnandi, apula, sitrobheli tangerine.

Umthamo ukupheka kusuka wokudla bran, kakolweni lwegciwane , futhi ingilazi yobisi.

A sushi kwakusihlwa noma yenhlanzi imiqulu (izingcezu 12), futhi ihlukaniswe ngamathumba ubhontshisi oluhlaza. Elimnandi, ½ orange.

ULwesihlanu

Kuze kube namuhla, kuyacaca ukuthi ungaqala kanjani ukudla ngendlela efanele, futhi into esemqoka manje - ukuqhubeka nokulandela isimiso esinzima sokudla. Ngakho, sinesizathu amaqanda ibhulakufesi. Lungiselela kusobala komunye iqanda 3 amaprotheni, imifino notamatisi.

Ngesikhathi sokudla kwasemini, nawe ungadla crackers emibili ingilazi yobisi.

Dinner siqukethe okugazingiwe inhlanzi nezibopho, ezifana salmon. Fafaza ke nge sauce soy kanye ukukhonza namazambane nezitini 4-5, ulethisi.

ngoMgqibelo

Ekuseni, wenze sinkhwa lwesinkwa wholemeal amabili amathisipuni ephansi fat ukhilimu ushizi, ungakwazi ukwengeza nocezu salmon unsalted.

Isidlo sasemini: tuna nezibopho, nedlanzana walnuts, iklabishi Chinese, 2-crackers. Dessert: ezimbili amathisipuni cranberry.

Ngezinye kwasemini isidlo oat isinkwa roll nocezu ephansi fat ushizi.

Dinner: inkukhu iyisitshulu e utamatisi sauce nge uhhafu nocezu anyanisi. Indishi ifafazwa ushizi vukuza. Salad ka peas kanye parsley, amafutha omnqumo. Izithelo ungadla ubhamubhamu.

ngeSonto

Ukudla kwasekuseni siqukethe apula wabhaka inkomishi yogurt a ephansi fat. Ungase futhi udle 2 amathisipuni 1 isipuni uju kanye spoon namantongomane.

Ukudla ngesonto usuku lokugcina idina inikeza ezihlukahlukene nocezu pizza kanye isaladi ka abilisiwe ubhontshisi oluhlaza kanye izaqathe. Sigqoka isaladi kungaba amafutha zemifino. Impelasonto imenyu bese ivumela ingxenye encane a popsicle.

Ngezinye kwasemini ungakwazi ukudla izithelo isaladi ka kiwi, apula, plums, ayoliswe isipuni yogurt.

Dinner kungaba 4-5 nezimfanzi abilisiwe isipuni usoso wesoya isaladi imifino.