British kudya masiku 21: ndemanga, ayamikira menyu

A otsika-kalori kudya masiku 21 English, ndemanga imene kwakukulukulu zabwino, lalembedwa kwa mwamsanga kumasulidwa kulemera owonjezera. kuwonda umamumvera zakudya izi pang'ono ndi pang'ono ndipo makilogalamu 6-15 kwa njira yonse. The kwambiri kwambiri kalori chakudya chimachititsa madzulo Koma pasanafike 19,00. Nkofunikira multivitamin. Kutulukira pa maphunziro ati zigwirizana osachepera miyezi isanu ndi umodzi.

British zakudya kwa masiku 21: mfundo

1. Tsiku lonse muyenera kumwa malita osachepera theka awiri a madzi.
2. Salt m'pofunika m'malo zonunkhira ndi zitsamba.
3. Zamgululi ayenera yophika, wophikidwa kapena kukazinga steamed.
4. Kuthetsa mafuta ndi zakudya yokazinga.
5. Latest chakudya ayenera kutenga malo palibe pasanafike maola 19.
6. Asanagone kutenga supuni ya owonjezera namwali mafuta.
7. M'mawa pa chopanda kanthu m'mimba - kumwa 200 ml ya madzi.

British kudya masiku 21: ndemanga, zakudya menyu, zotsatira

mankhwala ovomerezeka

Zipatso analola kiwi, maapulo ndi peel, mandimu, nthochi, pineapples ndi mphesa. Masamba: mbatata awo zikopa, kaloti, Beets, belu tsabola, dzungu, udzu winawake, biringanya, zobiriwira nyemba, adyo, kabichi, anyezi, parsley ndi katsitsumzukwa. Komanso, amaloledwa kugwiritsa ntchito zitsamba amenewa ndi zonunkhira monga wakuda tsabola, sinamoni, cardamom zouma kapena atsopano zitsamba (thyme, timbewu tonunkhira, Basil). Monga chimanga mungathe kudya buckwheat, oatmeal ndi bulauni mpunga. Bwerani imathandiza mu chakudya ndi mtedza: hazelnuts, walnuts kapena pine.

Zoletsedwa (oipa) mankhwala

Mu mndandanda kupeza nyama ndi mkaka, ophika buledi ndi pastry, tiyi, khofi (monga njira ina angagwiritsidwe ntchito chicory decaffeinated), maswiti, shuga, mchere, chikonga ndi mowa, zakumwa enaake.

zakudya British: Menyu

Kadzutsa ayenera kukhala ndi za 200-250 zopatsa mphamvu, zingakhale:

1. Scrambled mazira kapena yophika dzira, kagawo mkate chinangwa, kapu ya madzi abwino.
2. magalamu 150 oatmeal mkaka ndi zoumba supuni, kapu ya madzi abwino.
3. magalamu 100 mbewu monga chimanga kwa mbewu yonse ndi mkaka ndi apulo.
4. magalamu 250 saladi zipatso, yogurt kapena yogurt chikho.

Nthawi yopuma ayenera kukhala munthu pazipita 300-320 kcal, kusankha:

1. Mbatata mu zamphepo awo chidutswa chimodzi, magalamu 100 tchizi, masamba atsopano saladi ndi supuni ya mafuta, lalanje, peyala kapena apulo.
2. Zamasamba msuzi, tchizi, bun ufa lonse tirigu, apulo ndi peyala imodzi.
3. A kagawo mkate, nyemba anaphika - magalamu 50 magalamu 100-120 wa zipatso.
4. Omelet ndi tchizi, masamba, bowa ndi awiri mazira, mmodzi apulo.

Mochedwa chakudya cha 500 kcal angakhale (ngati mukufuna):

1. Hot mbale ya nyemba zonse ndi zipatso.
2. Low-mafuta tchizi kapena feta tchizi, mkaka masamba msuzi, wholegrain bun, zouma apricots.
3. Large jekete mbatata, nyemba yakeyi, 400 ml ya yogurt.

zakudya British: zotsatira

Mutu kuti litsatidwe kwambiri ndi zakudya ndi mlungu kusinthana menyu, mungathe kukwaniritsa yosalala "achire" kuchokera makilogalamu awiri kapena asanu kulemera owonjezera mu sabata.

British kudya masiku 21: Ndemanga

Ambiri mwa ndemanga izi zakudya zabwino kuwonda pang'onopang'ono, ndipo zotsatira zasungidwa kwa nthawi yaitali.

Pali mitundu ingapo ya zakudya English. Apa pali mmodzi wa iwo, kuphatikizapo masiteji atatu. Izi njira ndi mwachilungamo moyenera, ndi kukhala wolimba mosavuta zokwanira.

Umayamba zakudya ndi gawo mkaka mbewu, kumatenga masiku awiri. Kadzutsa ndi madzulo tiyi amapangidwa ndi galasi la mkaka ndi chidutswa cha rye mkate, chamasana ndi chakudya, kapu mkaka. Mu nkhani ya tsankho kwa mkaka akhoza m'malo ndi yogurt.

Masiku awiri - gawo mapuloteni. Kadzutsa - khofi ndi mkaka, palibe shuga, kagawo mkate, 15 magalamu uchi. Pa nkhomaliro - kapu ya msuzi (nyama / nsomba) magalamu 150 nyama yophika, kagawo wa rye mkate ndi supuni ya nandolo. Pa nkhomaliro - kapu ya tiyi (mkaka) magalamu 15 uchi. Chakudya - 2 mazira (kapena magalamu 50 nsomba, tchizi, nyama kapena nyama Taphunzira), kapu kefir ndi rye mkate kagawo.

Patapita masiku awiri, muyenera kukachita zipatso ndi gawo masamba. Kadzutsa - malalanje awiri kapena maapulo. Chakudya tichipeza mbale masamba msuzi (osati mbatata), saladi kapena masamba mphodza ndi chidutswa cha rye mkate. Masana akamwe zoziziritsa kukhosi - zipatso (koma osati nthochi), chakudya - magalamu 30 uchi zachilengedwe ndi kapu ya tiyi.

English atatu gawo 21 tsiku zakudya: ndemanga ayamikira

Yambani zakudya ayenera kukhala mosamalitsa ndi mkate ndi siteji mkaka, ndiye inu mukhoza kusuntha kwa aliyense ndi atembenuza masiku 20.