Oku kukutya okwenzelwe abo bantu bafuna ukuphulukana nezo kilos zongezelelweyo ukuze bazive bhetele. Kuya kufuneka ngokungqongqo wenze ukutya okuneenkcukacha apha ngezantsi, akunakudlula i-1050 yeekhalori xa zizonke, kubalulekile ukuba wenze uhlobo oluthile lomsebenzi womzimba.
Ukuba uqhelisela oku kutya unokukwenza kuphela kangangeentsuku ezisi-7, kuyakuvumela ukuba ulahle malunga neekhilogram ezi-3. Kubalulekile ukuba ube usempilweni, usele amanzi kangangoko kunokwenzeka yonke imihla, wenze incindi yakho ibe nencasa neswiti kunye nexesha lokutya kwakho ngetyuwa kunye nejusi yelamuni.
Imenyu yemihla ngemihla:
Isidlo sakusasa: 1 iti oyikhethileyo usike ngobisi olunamafutha kunye nee-cookies ezi-3 ezipheleleyo okanye iti enye oyikhethileyo enqunyiwe ngobisi olunotyiweyo kunye nesilayi esinye sesonka se-bran esisasazwe ngeshizi emhlophe. okanye iglasi e-1 yobisi olunamafutha kunye nesiqhamo esi-1 sokhetho lwakho.
Kwakusasa: 1 iglasi yesithelo sejusi yeziqhamo ozikhetheleyo okanye ukumiliselwa okungu-1 kunye nomqhekezi welayisi omnye.
Ngaphambi kwesidlo sasemini: 1 indebe yomhluzi wemifuno elula.
Isidlo sasemini: 150g. I-wholegrain ipasta kunye nesiqhamo esi-1 sokhetho lwakho okanye i-100g yenyama ecekeceke nenxalenye enye yesaladi exubekileyo kunye nesiqhamo esi-1 sokhetho lwakho.
Imini emva kwemini: 1 iglasi yesithelo sejusi yeziqhamo ozikhetheleyo okanye ukumiliselwa okungu-1 kunye nomqhekezi welayisi omnye.
I-snack: 1 ukumiliselwa okukhethiweyo okusikiweyo ngobisi olunamafutha kunye neebhiskithi ezi-2 ezisasazeka ngejam ekhanyayo. o 1 iglasi yobisi olunamafutha kunye neepunipoli ezi-3 zokukhanya okuziinkozo o 1 1 ukumnika kunye ne-1 skim yoghurt eneesiriyeli.
Ngaphambi kwesidlo sangokuhlwa: 1 indebe yomhluzi wemifuno elula.
Isidlo sangokuhlwa: 150g. Inkukhu eyosiweyo nenxalenye e-1 yethanga le-puree kunye ne-1 elula yegelatin. okanye i-100g. Ifayile ye-hake eyosiweyo kunye nenxalenye e-1 yokukhetha kwakho imifuno ebilisiweyo kunye ne-1 kweziqhamo ozikhethile.
Emva kwesidlo sangokuhlwa: ukumnika i-1 ukhetho lwakho kunye / okanye 1 iziqhamo ozikhethile.