Zakudya zamapuloteni kwa masiku 14 ndi njira yabwino kwambiri yotaya makilogalamu 7-8 kamodzi, ndipo musadzichepetse muzinthu zambiri. Timakupatsani chakudya chokoma, chosakwanira chomwe sichivulaza thupi, popeza zakudya sizimaphatikizapo mapulosi ndi zinthu zina zomwe zimapangitsa kuti zakudyazo zikhale zothandiza komanso zogwirizana. Mawonekedwe a mapuloteni okwanira masiku 14 kuti atambasulidwe ndi ophweka - masiku ena mu dongosolo lililonse.
Njira 1
- Chakudya cham'mawa: theka la chikho cha kanyumba tchizi 1.8%.
- Chakudya chamadzulo chachiwiri: mazira awiri ophika, tiyi.
- Chakudya: msuzi wa kirimu wa broccoli.
- Chotupitsa: theka la chikho cha yogour wopanda mafuta.
- Chakudya Chamadzulo: gawo lalikulu la nkhuku pa nkhuku.
Njira 2
- Chakudya cham'mawa: omelet a mazira awiri.
- Chakudya cham'mawa chachiwiri: saladi ya Peking kabichi ndi msuzi wa soya.
- Chakudya: okroshka, nthunzi nsomba.
- Chotupitsa: theka chikho cha 1% kefir.
- Chakudya: Chakudya cha masamba a zamasamba ndi nyama yoweta.
Njira 3
- Chakudya cham'mawa: gawo limodzi mwa magawo anayi a m'mawere a nkhuku yophika.
- Chakudya cham'mawa chachiwiri: dzira 1 yophika.
- Chakudya chamadzulo: choyika chophimba ndi tsabola wamasamba.
- Chakudya cha masana: kabichi saladi.
- Chakudya Chamadzulo: gawo la ng'ombe yophikidwa mu uvuni.
Njira 4
- Chakudya cham'mawa: oatmeal pamadzi.
- Chakudya cham'mawa chachiwiri: chidutswa cha nsomba chophikidwa, nkhaka.
- Chakudya: Chakudya cha msuzi wa masamba (kuphika popanda mbatata).
- Chakudya cha masana: mwatsopano saladi ndi mafuta.
- Chakudya: Nsomba kapena squid ndi mphodza yokongoletsedwa
wa nyemba.
Njira 5
- Chakudya cham'mawa: tiyi ndi magawo angapo a tchizi.
- Chakudya cham'mawa cham'mawa: 1 mphesa.
- Chakudya: khutu kuchokera ku nsomba zofiira.
- Chotupitsa: galasi ya yogurt yosakoma.
- Chakudya: gawo limodzi la Turkey ndi broccoli.
Palinso njira ina - zipatso ndi mapuloteni kwa masiku 14. Ndikoyenera kwambiri kwa okonda zokoma, koma chifukwa cha shuga yapamwamba ya zipatso, sizingatheke kulemera. M'masiku oyamba oyamba, chakudyacho chikhoza kufooka - kumwa madzi ambiri (1.5 - 2 malita patsiku), ndipo izi zidzachitika.