Ka dib da'da 50, markay timaado caadada dumarka, jirku kuma bixiyo inta kalooriyada badan, sidaa darteed dufanka waxay u muuqdaan inay urursanayaan natiijaduna waxay tahay xitaa haddii aad isticmaasho qaddar isku mid ah, waxaad u fududaanaysaa miisaan.
Hadda, si loo magdhabo waxa aan kor ku soo sheegnay, waa inaad raacdaa cunto leh cunto dheellitiran oo aad ku kordhiso kharashka tamarta waxqabadyo ka hortagaya dufanka urursanaya sida raacidda baaskiil, socod, jimicsi si loo nadiifiyo silhouette iyo fidinta muruqyada.
Tusaalaha cuntada maalinlaha ah ee haweenka qaangaarka ah:
>> Quraac: 50cc. oo ah caano dufan ah, 60 garaam oo rooti dhan ah, 8 garaam oo sabdo khafiif ah, 2 qaado oo macaanka fudud iyo 1 miro ah.
>> Qado: 150 garaam oo istaariji ah oo la kariyey, 1 saxan oo khudrad ceyriin ama karsan ah, 100 garaam oo hilib la kariyey ama digaag ah, 2 tsp. kafee bun ah, 1 yogurt dabiici ah, 1 miro.
>> Cunto fudud 1 faleebo, 60 garaam oo rooti dhan, 40 garaam oo jiis kaloori yar.
>> Casho: 1 saxan oo maraq khudradeed ah, ama 200 garaam oo khudrad ceyriin ah ama karsan ah, 80 garaam oo kalluun la kariyey ah, ama 1 xabbo oo hilib shiidan ah, 1 qaado oo saliid ah, 1 yogurt dabiici ah iyo 1 miro ah.