Timadziwa njira zambiri zolemetsa, zomwe zimagwirizana ndi mfundo zosiyana, zowerengedwera nthawi zosiyana, zomwe zimapindulitsa ndi zina zotero. Zakudya, zojambula pa masiku, zimalola onse ofuna kutsatira malingaliro pamasamba opanda mavuto ndi kuchepetsa thupi.
Timapereka kusokoneza chakudya chimodzi kuti tipewe kulemera kwa masiku, kuwerengedwa kwa sabata. Pa tsiku loyamba, thupi limatsuka, kenako pang'onopang'ono kuwonjezera mankhwala, omwe amakulolani kuti mukwaniritse zofunikira za caloric . Muzinthu zomwe zafotokozedwa gawoli ndi 200 g.
Kudya ndi masiku a sabata
Tsiku # 1
Mmawa: 125 magalamu a saladi ya masamba (kuvala - yogurt), awiri a chinangwa champhongo ndi batala.
Chakudya: 65 g kanyumba tchizi 0%, 125 g zipatso saladi ndi angapo a chinangwa champhongo ndi batala.
Zosakaniza: 1 tbsp. kefir, 155 gm ya kanyumba tchizi ndi maapulo angapo.
Chakudya Chamadzulo: 60 magalamu a oatmeal kuchokera ku masamba ndi tiyi ya unsweetened.
Tsiku # 2
Mmawa: chimbudzi champhongo ndi batala ndi khofi ndi mkaka 0%.
Chakudya: theka la mbatata mu yunifolomu ndi mafuta ndi 155 magalamu a masamba saladi.
Chotupitsa: tiyi ndi mkaka wotsika kwambiri ndi uchi pang'ono.
Chakudya Chamadzulo: gawo la nkhuku cutlets, steamed, ndi gawo la ndiwo zamasamba, komanso compote.
Tsiku # 3
Mmawa: chimbudzi champhongo ndi khofi.
Chakudya: msuzi wa masamba.
Chotupitsa: kaloti.
Chakudya Chamadzulo: 155 magalamu a nyemba ndi saladi kuchokera ku ndiwo zamasamba, kutumizidwa kwa ma Brussels ndi 1 tbsp. madzi a phwetekere.
Tsiku # 4
Mmawa: monga tsiku la nambala 1.
Chakudya: gawo la saladi ku nkhaka ndi anyezi, mazira awiri ndi 1 tbsp. madzi a phwetekere.
Chotupitsa: tiyi ndi mkaka wotsika kwambiri ndi 50 g of crackers.
Chakudya: 255 magalamu a masamba saladi ndi masamba.
Tsiku # 5
Mmawa: monga tsiku la nambala 3.
Chakudya: theka la mbatata mu yunifolomu ndi mafuta ndi saladi wa ndiwo zamasamba.
Chotupitsa: zakudya zamphongo ndi zipatso zouma .
Chakudya: 150 magalamu a phala ndi masamba.
Tsiku # 6
Mmawa: 100 g kaloti ndi 50 magalamu tchizi tating'ono.
Chakudya: 400 g wa fillet yophika, 100 g wa stewed kabichi ndi 150 g wa masamba saladi.
Zosakaniza: peyala.
Chakudya Chakudya: gawo limodzi la masamba otsekedwa ndi 50 g atsopano zikondamoyo.
Tsiku # 7
Mmawa: monga tsiku la nambala 2.
Chakudya: monga tsiku la nambala 2.
Chotupitsa: 60 g ya zipatso zouma.
Chakudya: 100 g wa nyemba zouma ndi adyo komanso gawo la nsomba yoonda.
Mfundo yaikulu ya chakudya pa masiku ndi kusunga masewera osati kusuntha masiku pakati pa wina ndi mnzake.