Lesilinganisiwe umsoco imenyu kwesisindo sonto

Okwamanje, iningi uzama ukuqapha ukudla kwabo. Lokhu kuyiqiniso ikakhulukazi kwabesifazane, efuna njalo ngizama ukunciphisa umzimba. Yiqiniso, ungabheka umsoco ofanele isisindo ukulahleka imenyu ngeviki noma ngenyanga. Nokho kungcono uma ukudla impilo abe ihlupha zokuphila kwakho. Uma ucabanga ukuzinza ukugaya zabo, khumbula izimiso ezimbalwa ezilula.

Basics of okunomsoco

Kubalulekile kakhulu ukulawula calories ukulinganisela phakathi amafutha, amaphrotheni kanye carbohydrate. Ukudla okufanele zithathwe kaningi ngangokunokwenzeka izingxenyana ezincane. Isikhathi sokugcina, kuyinto efiselekayo ukudla namahora amathathu ngaphambi sokulala. Ngakho ukukhulisa wehlise isisu sakhe, futhi ubuthongo kuyoba ngcono. Zonke ukudla carbohydrate kangcono ukudla kusekuseni ngemithamo emincane. Yini okufanele zihlanganisa umsoco ofanele isisindo ukulahleka imenyu ngeviki? Lena ngokuyinhloko ezihlukahlukene izithelo nemifino. nati Perfect izithelo ezomisiwe. Isinkwa kungcono esikhundleni okusanhlamvu izinkwa. Nge umsoco ofanele kukhona imikhiqizo yobisi iyasiza ezifana cottage shizi, iyogathi, kefir. Ezinye ukuphakamisa ukusebenzisa soy aphuze itiye eliluhlaza.

Lesilinganisiwe umsoco imenyu ngeviki isisindo ukulahleka

1. ekuseni kakhulu ngosuku lokuqala, qala oatmeal emanzini. Engeza isinkwa iphalishi Grain namaqanda ngiyocasha. Emahoreni amathathu kamuva isidlo ephansi fat cottage shizi no i apula. Ngesikhathi sokudla kwasemini ukulingana isobho nge yenkomo nemifino, kanye nesinkwa kusukela bran. Ngaphambi reception kusihlwa nawe ungadla ephansi fat cottage shizi. Kusihlwa, Bilisa webele inkukhu kanye uhlobise nge imifino.

2. Ngosuku lwesibili ekudleni kwesokudla isisindo ukulahleka zihlanganisa: irayisi iphalishi ubisi amaqanda 2 kwasekuseni, yemifino isobho nesinkwa wholemeal lasemini, salmon Steak phezu hlupha nge imifino eyodla. Njengoba isidlo ungenza sandwich nenhlanzi noma izinkwa shizi inkomishi yogurt.

3. ibhulakufesi kufanelekile oatmeal phezu kwamanzi ngezithelo omisiwe futhi wonke kakolweni Bun. Ngezinye isidlo - ulethisi. Ngezinye kwasemini, ukulungiselela inyama abilisiwe imifino. Ngaphambi dinner, aphuze yogurt kancane udle isinkwa. Kusihlwa, zithokozise izinhlanzi ezimhlophe ephekwe ucwecwe, nemifino.

4. Njengoba ubona, umsoco ofanele isisindo ukulahleka imenyu ngeviki wehlukile ngempela, okuzokwenza ukulandela, futhi ngemva Yiqiniso ngaphandle nobunzima. Ekuseni, lungiselela omelet ne imifino. Uma ungakwazi ukudla isaladi ka kwasolwandle. Ngesikhathi sokudla kwasemini, udle zemifino noma inkukhu isobho. I itiye ntambama ushizi ofanele futhi eyodla - turkey inyama nemifino eyosiwe.

5. On the yesihlanu ngosuku ekuseni ekuqaleni amaqanda amabili abilisiwe kanye nesinkhwa noshizi. Ngemva 4 amahora, baphuze ingilazi yobisi omuncu udle banana. I dinner uphelele inhlanzi isobho, futhi ntambama - leaf isaladi ne-salmon. Qeda usuku nge inkukhu kanye broccoli steamed.

6. Ngosuku penultimate okunomsoco efanele kwesisindo imenyu ngesonto kuhlanganisa: irayisi iphalishi ubisi, amaqanda 2, inyama yenkonyana nquma ilayisi futhi kwasolwandle isaladi. Njengoba isidlo, nawe ungadla izithelo.

7. ibhulakufesi yokugcina uqale nge nokunye okufana nokolweni kanye nobisi. Ngemva ezinye isikhathi, umthamo zemifino isaladi iklabishi izaqathe. Ngezinye kwasemini, ukulungiselela inkukhu kwesibindi isaladi isobho. Lesi sidlo zithokozise Vinaigrette. Qeda usuku nge-tuna Steak futhi broccoli, ayoliswe usoso wesoya zonke.

Khumbula ukuthi lo kuphela isibonelo efanele yokudla imenyu kwesisindo sonto. Unelungelo ukulungisa umzimba wakho futhi uyishintshe. Okubaluleke kakhulu, khumbula ukuthi kudingeka baphuze amanzi amaningi kanye nomkhawulo edonsa ukudla okunesitashi, okuthosiwe futhi amnandi.