Ngati simukufuna kugwiritsira ntchito zakudya zinazake, ndipo mwasankha kunyamula menyu kwa sabata kuti muchepetse thupi, ndiye kuti nkhaniyi ndi yothandiza. Ngati muli wothandizira chakudya chosiyana, muyenera kudya katatu patsiku, ndipo ngati mukufuna kuyesa njira ina, yomwe ndi njira yomwe ndikulangizira amatsenga, ndiye idyani kasanu pa tsiku.
Menyu yolondola yomwe mungasankhe sabata
Kwa chakudya 3 pa tsiku mungasankhe chimodzi mwazifukwa izi:
- 350 g ya zipatso ndi chidutswa 1 cha mkate wonse;
- 350 g zipatso ndi 1 mbale ya phala;
- omelet okonzedwa kuchokera mazira awiri ndi 300 g zamasamba, zomwe sipangakhale kaloti ndi eggplant;
- 250 gm ya kanyumba tchizi ndi 250 g ya zipatso.
Zosankha zamadzulo:
- mbale ya msuzi wa masamba, 1 mbale ya tirigu ndi saladi ya ndiwo zamasamba;
- supu kuchokera ku masamba msuzi, kagawo ka 60 magalamu a mkate ndi 1 mbale ya vinaigrette;
- supu ya nyama msuzi, koma popanda mbatata ndi 350 magalamu a broccoli ;
- 250 magalamu a nsomba kapena nkhuku, zomwe ziyenera kupanikizidwa komanso kuphika masamba mofanana.
Ndipo tsopano sankhani nokha chakudya chamadzulo chamoyo pa sabata:
- 350 g nsomba, nkhuku kapena nsomba, komanso 350 g kabichi kapena zukini, zomwe zingaperekedwe ndi zonunkhira;
- Mbale imodzi ya msuzi;
- 350 magalamu a phala.
Ngati mwasankha zakudya zisanu pa tsiku, muyenera kuchepetsa kuchuluka kwa mbewu ndi mkate nthawi ziwiri. Koma muyenera kuwonjezera kadzutsa lachiwiri ndi chakudya chamasana, chomwe chingakhale ndi:
- 150 g ya zipatso ndi 35 g of crackers ku mbewu zonse;
- 150 g zipatso, 1 chikho cha mafuta otsika yogurt ndi 35 g wa mtedza;
- 250 g vwende kapena mavwende;
- 250 g zipatso.
Chakudya choyenera pa sabata kudzakuthandizani kuchotsa ma kilogalamu imodzi ndi nthawi imodzi kuti musayipitse thupi lanu mwanjira iliyonse. Kuti mukhale ndi mwayi wosankha, timapereka gawo limodzi lothandizira kwa sabata. Mwachikhalidwe ichi, kutsindika kwakukulu kudzayikidwa pa zakudya zochepa za kalori.
Tsiku loyamba, mudzalandira 1192 kcal:
Chakudya chachakudya nambala 1 - kuphika phala ndi 100 g ya flakes ndi kuwonjezera mphesa pang'ono, kumwa kapu ya tiyi kapena khofi, koma popanda shuga.
Chakudya cham'mawa №2 - galasi la peresenti kefir ndi 2 mikate.
Chakudya - bwino kuphika 100 g ya m'mawere a nkhuku, 100 g ya khofi, 1 phwetekere ndi madzi okwanira 1 galasi.
Chotupitsa - galasi ya mafuta ochepa omwe alibe mafuta ndi kiyi imodzi.
Kudya - konzekerani saladi ya nkhanu nyama kapena shrimp ndi arugula ndi kumwa 1 galasi la madzi.
Tsiku lachiwiri, mudzalandira 1175 kcal:
Chakudya chachakudya nambala 1 - mbale ya buckwheat ndi mafuta a masamba ndi kumwa tiyi kapena khofi.
Chakudya cham'mawa № 2 - 200 g ya kanyumba tchizi ndi apulo, komanso galasi la madzi amchere.
Chakudya - konzekerani ng'ombe yamphongo, ndipo mugwiritseni ntchito masamba monga mbali. Imwani kapu yamadzi.
Chotupitsa - galasi la madzi a dzungu kapena kaloti ndi mkate umodzi.
Kudya - nsomba yaing'ono, yophika bwino, ndi saladi ya masamba, omwe angathe kuyamwa ndi madzi a mandimu, mukhoza kumwa madzi.
Tsiku lachitatu, mudzalandira 1185 kcal:
Chakudya cham'mawa №1 - 1 dzira, 2 mikate ndi 1 khofi kapena tiyi.
Chakudya chachakudya nambala 2 - 1 peyala ndi mtedza wambiri, ndi kumwa 1 galasi la madzi.
Chakudya - idyani 65 g ya tchizi ndi saladi kuchokera pa octopus, kuphatikizapo satana wamadzi.
Chotupitsa - galasi ya yogurt ndi saladi ya masamba.
Chakudya - konzekerani mafuta odzola, omwe ayenera kuphatikizapo mkaka pang'ono, 2 agologolo, anyezi wobiriwira ndi tomato 1, ndi madzi.
Tsiku lachinayi, mudzalandira 1185 kcal:
Chakudya cham'mawa №1 - monga Lolemba limodzi ndi 1 mphesa .
Chakudya cham'mawa №2 - 250 gm ya unsottened kanyumba tchizi ndi zitsamba ndi radishes, komanso kapu ya tiyi.
Chakudya - 250 magalamu a veal wophika, monga nandolo ndi madzi ambiri.
Kutentha kwa masana - kutentha kwakukulu kuzimitsa 250 g wa maluwa ndi 1 phwetekere ndi anyezi, ndi kuwonjezera 1 tbsp. supuni ya kirimu wowawasa. Mukhozanso kudya apulo ndikumwa madzi.
Kudya - masamba saladi ndi parmesan tchizi ndi madzi.
Tsiku lachisanu, mudzalandira 1148 kcal:
Chakudya cham'mawa № 1 - 35 magalamu a zouma apricots, 2 mikate ndi chidutswa cha tchizi, kuphatikiza tiyi kapena khofi.
Chakudya cham'mawa №2 - 1 dzira ndi galasi la madzi kuchokera ku zamasamba.
Chakudya - kuphika risotto ndi bowa ndipo, ndithudi, madzi.
Zakudya zopyapyala - 200 magalamu a tchizi ndi apulo. Mukhoza kumwa tiyi.
Kudya - kuphika chidutswa cha nsomba ndi saladi ya masamba ndi mandimu, komanso madzi.
Tsiku lachisanu ndi chimodzi, mudzalandira 1155 kcal:
Chakudya chachakudya nambala 1 - monga tsiku lachiwiri.
Chakudya cham'mawa №2 - 150 magalamu a mozzarella, tomato ndi basil.
Chakudya ndi nsomba, mbatata 1 ndi saladi ya masamba, ndipo, ndithudi, madzi.
Chotupitsa - galasi ya yogurt ndi 1 lalanje, komanso madzi.
Chakudya - 250 magalamu a shrimp ndi zitsamba ndi madzi.
Tsiku lachisanu ndi chiwiri, mudzalandira makilogalamu 1141:
Chakudya cham'mawa №1 - salted curd - 250 g, 100 g zipatso ndi kapu kapena tiyi.
Chakudya cham'mawa №2 - kapu ya mkaka ndi 2 mikate.
Chakudya - nyemba za ku Kenya ndi saladi ya masamba, chabwino, madzi.
Zakudya Zosakaniza - 1 dzira, phwetekere, apulo ndi tiyi.
Chakudya - 200 g veva ndi kabichi saladi, ndipo, ndithudi, madzi.