Imenyu Isondlo Uthelekelelo bonke zihlandlo

Isondlo esifanelekileyo ifuna ukuthobela imithetho luncedo (imikhuba)

- izidlo ezintlanu;

- ngaphambi kokuba uye kulala emva kwesidlo lokugqibela kufuneka Kwathi ubuncinane ezimbini iiyure;

- nesidlo ingadlulanga imizuzu engamashumi amane emva ukuvusa;

- sebenzisa iilitha ezi-2 zamanzi ngosuku (xa kungekho Izimo);

- ekuqhubeni wokuqhuba ngosuku (1 ngeveki).

Ixesha lokudla menu inombolo 1

Isidlo sakusasa: Buckwheat (oat) isidudu. Ubungakanani kufuneka ingadluli 200 g

Izimuncumuncu: iziqhamo, namaqunube, iimveliso zobisi.

Isidlo sasemini: isophu yemifuno (yenkomo ngaphantsi, inxalenye - hayi ngaphezulu kwe-250 g), inyama okanye intlanzi (100 g). Njengoko nivathise okuziinkozo efanelekileyo, kodwa kufuneka agqitywe izihlandlo ezingaphezu kwama-3 ngeveki.

Iimveliso zobisi: okulula.

Dinner: cottage itshizi (izitya ezenziwe kunye netshizi).

isondlo Uthelekelelo inombolo menu 2

Breakfast: 2 enekuku zucchini okanye iitapile. Potato izitya ukuba ningadli ngaphezu kabini ngeveki.

Izimuncumuncu: iziqhamo, namaqunube, iimveliso zobisi.

Isidlo sasemini: bona menu inombolo 1 ..

Iimveliso zobisi: okulula.

Dinner: omelet (180 g), okanye inyama kunye nemifuno (200 g).

Isampuli menu lwesondlo efanelekileyo ngemihla ngokuzila

isidlo lokuqala: cutlets umphunga (intlanzi / inyama, 100-120 g) kunye isidlo icala irayisi kunye nemifuno (250g), iti eluhlaza (akukho iswekile wongeze).

Isidlo sasemini: non-asidi kwaye non-fat cottage itshizi (100 g), apile zosiwe iziqhamo ezomileyo.

Lunch zaselwandle ndayame isuphu (ngokuzithandela) intlanzi kunye nemifuno ezahlukeneyo (260 g), intlanzi ebilisiweyo (100 g), itapile ebilisiweyo (1 pc), ijeli iswekile (125 g), kunye neti.

Umthamo: omelet (protein) kwi kwisibini (150 g) isinqe umhluzi okanye cranberry juice.

Dinner: laseMqonci (100 g), irayisi okanye wetapile ngumash (150 grams), Ingca yolwandle isaladi (100 g), iti eluhlaza.

Sample menu yokudla elungile ephantsi carbohydrate inombolo 1

Breakfast: amaqanda 2, isaladi semifuno non-okunesitatshi, ukuba oyifunayo okunongwe kunye nemifuno (kukhethwa yomnquma) ioli.

Umthamo: esezantsi-fat cottage sisi.

Isidlo sasemini: umhluzi isophu yemifuno (ngaphandle ukongeza yeetapile nee-ertyisi), wayipheka okanye wazosa izonkana iintlanzi.

Afternoon umthamo: iyogurt nonfat plain (ingcamla yoghurts iziqhamo ezihle kusoloko kufikelelwa ngokongeza balondoloze kunye hooter, equlethe iswekile eninzi kunye kwisigcinakaliso).

Dinner: kuphekwa intlanzi okanye inyama kunye dish side wemifuno yathamba.

Isampuli menu for ukutya eliphantsi efanelekileyo carbohydrate inombolo 2

B: 200 g Shrimp, 100 g efaka.

Umthamo: 2 amaqanda eluhlaza.

Isidlo sasemini: chicken ebilisiweyo (kungenziwa iphekiweyo inyama yenkomo), zosiwe okanye iyabiliswa imifuno.

Umthamo: esezantsi-fat yeyogathi ngaphandle ukongeza ijam (kukhethwa ekhaya).

Dinner: nyama iphekiweyo (intlanzi) kunye nemifuno.

Isampuli menu for ukutya eliphantsi efanelekileyo carbohydrate inombolo 3

Breakfast: begilana amaqanda kunye imifuno kunye neetamati.

Umthamo: ukusuka grams-20 ukuya kuma-30 samasi.

Isidlo sasemini: eyenkomo umhluzi inyama kunye nesonka zokutya.

Umthamo: iyogurt nge-amafutha (2%).

Dinner: bona menu ekudleni ephantsi № № 1 okanye 2 ..

imenyu Isondlo Uthelekelelo ukunciphisa umzimba

Breakfast iqanda (1 pc.), Grapefruit (0.5-1 iiPC.), Isonka Whole-ingqolowa (40 g), ikofu ubisi (200 ml).

Lunch inyama ndayame (100 g), imifuno (250 g), lettuce, iziqhamo (150 g).

Umthamo: isonka (40 g), lo sisi okanye cottage sisi (30 g), ikofu ubisi (200 ml).

Dinner: inyama ndayame (100 g), imifuno (250 g), lettuce, iziqhamo (100 g), ubisi (100ml).