Lokhu kungukudla okufanele kuwe uma ungumuntu odinga ukulahlekelwa yilabo kilos abengeziwe abakukhathazayo. Kufanele ukwenze ngokuqinile ukuze ikunikeze imiphumela futhi ulawule ama-calories owafakile ngoba angeqi ku-1400, ungalahlekelwa cishe ama-2 kilos ngezinsuku eziyi-12.
Uma uzimisele ukusebenzisa lokhu kudla, kuzodingeka ube nempilo enhle, uphuze okungenani amalitha ama-2 amanzi nsuku zonke, unambithe ama-infusions akho ngesiphungumnandi futhi unonge ukudla kwakho ngosawoti kanye nenani eliphansi lamafutha omnqumo. .
Isibonelo semenyu yansuku zonke
Ukudla kwasekuseni: 1 ingilazi yobisi olunamakhaza ashisayo noma obandayo, ubhontshisi we-2 ogcwele kakolweni usakazeke nge-jam elula ne-1 iplamu.
Phakathi kwamabili: 1 ingilazi yejusi le-orange kanye ne-50g. ushizi wesalut.
Isidlo sasemini: 1 inkomishi yomhluzi okhanyayo, isinkwa esincane esine-soy, ipuleti eli-1 elijulile lesaladi eluhlaza yemifino oyithandayo kanye ne-apula eli-1.
Ntambama: i-yogurt eyisikimu ne-bar eyodwa yokusanhlamvu.
Isnack: ukumnika okungu-1 okukhethayo, ama-crackers amathathu elayisi asabalala ngoshizi omhlophe okhanyayo ne-kiwi e-3.
Dinner: 1 inkomishi yomhluzi okhanyayo, 150g. inyama ebhakiwe, inhlanzi noma inkukhu, 1 imifino ebilisiwe nebhanana eli-1.
Ngemuva kwesidlo sakusihlwa: 1 ingilazi yesiphuzo sesithelo osithandayo.