Nri site na ụdị onu ogugu

Otu apụl, ube, banana ... Nke a abughi oku na-eri nri anaghị eri anụ, nwanyị nke rọrọ nrọ na-adọrọ mmasị na-adọrọ mmasị na-eri nri ndị ọkachamara na-edozi maka ụdị mmadụ. Maka nke a, n'ezie, nke mbụ, ịchọrọ ịchọta ụdị ụdị gị.
Ụdị ụdị - banana

Isi atụmatụ:

• Ọkpụkpụ ọkpụkpụ, ọhụụ na-enweghị ekwupụta.
• Ogologo n'ubu na n'apị ụkwụ dịka otu.
• A obere obi.
• Akara a na-enweghị ike ịkọwapụta, n'ihi na ọnụ ọgụgụ ahụ nwere ike iyi ka ọ dị ntakịrị ma dị arọ karia ya.
  

Site n'usoro ochichi a, ibu arọ, ma ọ bụrụ na enwere ike ịchịkwa ya, ya mere, ndị na-eri nri nke iwu dị otú ahụ anaghị adị mkpa mgbe niile, mana nri dị mma dị mkpa.

A ghaghị itinye abụba ndị na-edozi ahụ n'ime nri maka igbochi ọrịa obi, ndị na-eri nri kwere ekwe, ma kwado na-eri ihe ndị ọzọ azụ, mmanụ olive, anụ nnu anụ, akwụkwọ nri na mkpụrụ osisi. Na inye onu ogugu ihe di iche iche na nkwado na akwara akwara ga enyere aka ike n'izu abuo n'izu.

Rie ihe oriri dị elu (ọkụkọ, tojuru, tuna, ihe oriri na mmiri, mkpo nri), nri ọka zuru oke, akwụkwọ nri na-adịghị mma na mkpụrụ osisi.

Zere "ngwa ngwa" carbohydrates dị ka achịcha ọcha, poteto, ihe ọṅụṅụ dị ụtọ, ihe oriri dị elu na shuga.

Nchọta maka "banana"
2000 kcal.
Carbohydrates -800 kcal, abụba - 700 kcal, ndị na-edozi -500 kcal.

Nri
Omelette si nsen 2 na 1/4 cup mushrooms, Bulgarian ose na mozzarella, 2 mpekere nke toki ham, croissant na oroma jam.

AKA
Iberibe ogwu eghe, salad spinach (2 cup spinach, 1/3 - chopped mushrooms and 1/4 - boiled chicken, egg hard boiled, 1 tablespoon parmesan, 2 tablespoons vinegar dressing), otu mpempe achicha achicha.

DINNER
120 g salmon fillet, nke a na-esi na oven, nke a na-etinye na soy sauce na mmanụ aṅụ, 1/2 iko osikapa agba aja aja, 6 asparagus ị ga na 1 teaspoon olive mmanụ na ọkara otu mgbịrịgba ose. Otu iko nke salad green with 1 tablespoon of walnuts and 1 tablespoon of Italian sauce for refueling.

DESSERT
Otu iko yogot nke dị ala, piich.

NA PEREKUS
1/4 iko almọnd na mịrị.
A iko nke ọ bụla elu-fiber flakes.

Ụdị ụdị - hourglass

Isi atụmatụ:

• Olu nke apata ụkwụ na obi dị otu.
• Ọfọn na-adọrọ mmasị.
• A na-edebe akwa ihe karịrị oke na ala nke ọnụ ọgụgụ ahụ.

Ndị nwere obi ụtọ ụdị ụdị a nwere ike na-atụ egwu ile anya onwe ha na enyo. Mgbochi kachasị mma maka ibu dị arọ maka ụdị ụdị a bụ àgwà oriri na-edozi ahụ na ịnọgide na-enwe ụdị ahụ site n'enyemaka nke yoga na ịgba egwú.

Rie nsen, abụba na-abụchaghị abụba, mkpụrụ, akwụkwọ nri akwụkwọ, "ngwa ngwa" carbohydrates. Zere shuga dị iche iche.

Nchọta maka "hourglass"
1500 kcal.
Carbohydrates - 700 kcal, abụba -475 kcal, ndị na-edozi - 425 kcal.

Nri
1 egg sie sie ike, 1 slice ham, otu iberibe achicha-ọka, yogọt.
AKA
Salad nke iko 2 nke akwukwo nri akwukwo, 1/2 tomato, gram 80 nke azu azu, otu uzo nke ube oyibo, 1 pasent nke enweghi abụba na 2 tablespoons nke akwa na-enweghị abụba.
DINNER
120 g turkey fillet, esi na oven, salad si 1/2 cup sie broccoli na 1 tablespoon parmesan.
DESSERT
Mkpụrụ osisi na-acha mkpụrụ.
NA PEREKUS
1/4 cup dates na akpọrọ apricots.
1 obere pear, 1 slice cheese.

Ụdị ọnụ ọgụgụ - ube

Isi atụmatụ:

• Okwute dị elu na oke dị arọ, ụmụ ehi na ikpere.
• Ọfọn na-adọrọ mmasị.
• Ugbo, ubu na aka aka na-adighi nma karia ihe a.
• Mgbe ọ dị ka ibu arọ, akụkụ ala nke ahụ na-ebu ụzọ ghọọ onye nnocha.
• Njikọ dị n'agbata n'úkwù na úkwù bụ ihe na-erughị 0.8.
  

Kustodievsky beauties dị nnọọ n'ụzọ zuru okè na-egosipụta nke a, n'ihi na nke ọnụ ọgụgụ ibu bụ ọrụ siri ike. Abụba dị na mkpịsị ụkwụ na apata ụkwụ na-aga nke ọma. Nke a pụtara na ọ bụ naanị na ebe ikpeazụ. Atụmatụ nri maka ndị nwere ụdị dị otú ahụ: ọtụtụ protein na "ngwa ngwa" carbohydrates na nri. A ghaghị iji mgbatị anụ ahụ mee ihe n'ebe nsogbu dị: ịgba ọsọ, imega ahụike + ọzụzụ ọzụzụ, iji dozie ọnụ ọgụgụ ahụ.

Rie: na-eri anụ, mmiri ara ehi na mmiri ara ehi, na akwụkwọ nri ndị na-egbu egbu (broccoli, zucchini, ugu), mkpụrụ osisi a na-agwaghị agwa-tomato (apple green, plums, cherries, gooseberries).

Zere "ngwa ngwa" carbohydrates n'ụdị nile nwere ike - mkpụrụ osisi dị elu na shuga, kwadebere akwụkwọ nri starchy, dịka ọmụmaatụ, dị ka carrots, beets, poteto, ihe ọṅụṅụ na-atọ ụtọ na desserts. Na mkpụrụ na butter (karịsịa creamy), yana nri ọ bụla bara uru, ma e wezụga azụ, ihe kasị baa uru bụ olu, tuna, azụ

Nchọta maka "ube"
1500 kcal.
Carbohydrates - 650 kcal, abụba -425 kcal, ndị na-edozi -425 kcal.

Nri
Otu iko mmanya mkpụrụ osisi amị, otu oatmeal na mmiri ara ehi, 1 banana.
AKA
Sanwichi site na mpekere abụọ nke achịcha ọka, 1 teaspoon nke ìhè Mayonezi, 80 g nke beef cutlet, 1 slice cheese, letus epupụta, 1 tomato.
DINNER
120 g e ghere eghe ọkụ ara ọkụ, 1 tomato, 1 cup agwa ndụ, 1 cup salad leaves, 2 mpekere chiiz dị ala na 1 tablespoon nke ọ bụla salad mgbakwasa.
DESSERT
A na-eje ozi na pudding chocolate.
NA PEREKUS
6 ndị na-enweghị ihe mgbochi, 1 ibe mozzarella.
1 cup yogọt dị ala, 1 obere apụl.

Ụdị ụdị - apụl

Isi atụmatụ:

• Ejiri na-acha uhie uhie.
• Kpam obi na ubu, nke buru ibu n'elu onu ogugu.
• Njikọ dị n'etiti úkwù na hips karịrị 0.8.
  

Isi okwu: ịkwesịrị ileba anya dị arọ, belata ihe oriri carbohydrate na abawanye - fiber, ọ ga-ebelata ihe ize ndụ nke ịmepụta ọrịa shuga na nsogbu obi. Ozi ọma ahụ: abụba si n'úkwù bụ "abụba" nke dị n'úkwù, nke pụtara na ọ dị mfe nkwụsị ya. Nyere nri na egwuregwu: ma ọ dịkarịa ala atọ na-arụ ọrụ cardio kwa izu + yoga, na-agbatị. Nke a ga-ebu metabolism.

Rie nri bara ụba na "ngwa ngwa" carbohydrates (wheat, buckwheat), anụ, abụba dị mma (moderately).

Zere 'ngwa ngwa' carbohydrates: osikapa ọcha na achịcha ọcha, poteto, ihe ọṅụṅụ dị ụtọ na mkpụrụ osisi dị ka unere, melons, mkpụrụ vaịn, sweets n'ozuzu ya.

Nchọta maka "apụl"
1500 kcal.
Carbohydrates -500 kcal, abụba -575 kcal, ndị na-edozi -425 kcal.

Nri
Ngwá a na-atụchasịsị site na egg 1 na 1/4 cup spinach na 2 tablespoons mozzarella, 1 slice ham, a slice of bread whole bread.
AKA
Salad sitere na iko 2 nke akwukwo akwukwo nri, 1/2 tomato, 80 g nke ara ohia ọkụ, 1 sie sie sie ike, mpekere ube oyibo, 1 tablespoon nke feta, eji akwa 2 tablespoons nke Italian sauce, 3 ndi mmadu.
DINNER
120 gr chopped grilled, 1 potato nduku na 1 tablespoon nke obere abụba utoojoo ude na-acha akwụkwọ ndụ eyịm, 1/2 cup sie broccoli, seasoned na 1 teaspoon mmanụ olive.
DESSERT
Otu nnukwu efere nke yogọt na-acha ya na ọka bali na 1/2 cup frozen blueberries.
NA PEREKUS
1 obere apụl.
1 obere pear, 1 slice cheese.