Lesilinganisiwe umsoco imenyu bonke izikhathi

Ukudla okunomsoco kudinga ukuhambisana nemithetho ewusizo (imikhuba)

- ukudla ezinhlanu;

- ngaphambi kokulala ngemva esidlweni sokugcina kufanele kudlule njengoba okungenani amahora amabili;

- ibhulakufesi kungakadluli imizuzu engamashumi amane ngemva Awakening;

- sebenzisa 2 amalitha amanzi ngosuku (uma kungekho contraindications);

- enifeza ukudedelwa ngosuku (1 ngeveke).

Lesilinganisiwe imenyu umsoco inombolo 1

Isidlo sasekuseni: Buckwheat (oat) iphalishi. Ubuningi akumele leqe 200

Umthamo: izithelo, amajikijolo, imikhiqizo yobisi.

Isidlo sasemini: isobho yemifino (yenkomo kancane, ingxenye - hhayi ngaphezulu kuka-250 g), inyama noma inhlanzi (100 g). Njengoba Hlobisa okusanhlamvu enhle, kodwa akufanele lidliwe izikhathi ezingaphezu kuka-3 ngesonto.

imikhiqizo yobisi: Umthamo.

Dinner: cottage shizi (izitsha ezenziwe nge ushizi).

inombolo imenyu umsoco lesilinganisiwe 2

Isidlo sasekuseni: 2 pancake zucchini noma amazambane. Potato izitsha ukudla akukho kuka kabili ngesonto.

Umthamo: izithelo, amajikijolo, imikhiqizo yobisi.

Isidlo sasemini: ukubona inombolo imenyu 1 ..

imikhiqizo yobisi: Umthamo.

Dinner: omelet (180 g), noma inyama nemifino (200).

Sample imenyu umsoco ofanele ezinsukwini ngokuzila ukudla

ibhulakufesi Okokuqala: umusi cutlets (inhlanzi / inyama, 100-120 g) ne dish side elayisi nemifino (250g), itiye eliluhlaza (awukho ushukela owenezelwe).

Isidlo sasemini: non-esidi okungezona amafutha cottage shizi (100 g), apula kubhakwe kuhlanganiswe izithelo ezomisiwe.

Isidlo sasemini zasolwandle mafutha isobho (uyazikhethela) izinhlanzi kanye nemifino ehlukahlukene (260 g), inhlanzi abilisiwe (100 g), amazambane abilisiwe (1 pc), jelly ushukela (125 g), kanye itiye.

Umthamo: omelet (amaprotheni) ku pair (150 g) umhluzi okhalweni noma cranberry juice.

Dinner: izimfanzi (100 g), irayisi noma amazambane Mash (150 amagremu), izimila zasolwandle isaladi (100 g), green tea.

Sample imenyu yokudla efanele ongaphakeme ngesibalo carbohydrate 1

Isidlo sasekuseni: amaqanda 2, isaladi imifino non-okunesitashi, uma uthanda ayoliswe yemifino (mhlawumbe omnqumo) amafutha.

Umthamo: ephansi fat cottage shizi.

Isidlo sasemini: yemifino isobho umhluzi (ngaphandle kwalokho amazambane kanye uphizi), abilisiwe noma wabhaka izinhlanzi.

Ntambama isidlo: nonfat yogurt plain (iyakuqeda izithelo yoghurts babevame ukuphumelela ngokungeza isagcine kanye sezimoto, equkethe omningi NEZIVIKELAKUVUNDA).

Dinner: abilisiwe inhlanzi noma inyama nge dish side imifino iyisitshulu.

Sample imenyu esifanele Ukudla ongaphakeme carbohydrate inombolo 2

B: 200 of nezimfanzi, 100 g utamatisi.

Umthamo: amaqanda 2 abilisiwe.

Isidlo sasemini: inkukhu abilisiwe (kungenziwa yenkomo abilisiwe), wabhaka noma steamed imifino.

Umthamo: ephansi fat iyogathi ngaphandle kwalokho ujamu (mhlawumbe okuzenzela).

Dinner: inyama abilisiwe (inhlanzi) kanye nemifino.

Sample imenyu esifanele Ukudla ongaphakeme carbohydrate inombolo 3

Isidlo sasekuseni: ngiyocasha amaqanda ngamakhambi kanye notamatisi.

Umthamo: 20 kuya ku-30 amagremu of ushizi.

Isidlo sasemini: yenkomo umhluzi ne inyama kanye isinkwa wezokudla.

Umthamo: yogurt nge ephansi fat (2%).

Dinner: ukubona imenyu carbohydrate ongaphakeme № № 1 noma 2 ..

Lesilinganisiwe umsoco imenyu kwesisindo

Ukudla kwasekuseni Iqanda (1 pc.), Grapefruit (0.5-1 PC.) Wonke-kakolweni nesinkwa (40 g), ikhofi nobisi (200 ml).

Isidlo sasemini inyama mafutha (100 g), imifino (250 g), ulethisi, izithelo (150 g).

Umthamo: isinkwa (40 g), ushizi noma cottage shizi (30 g), ikhofi nobisi (200 ml).

Dinner: inyama mafutha (100 g), imifino (250 g), ulethisi, izithelo (100 g), ubisi (100ml).