Yonke intombazana okanye ibhinqa ifuna ukuhlala ilula kwaye ikhangeleka. Ukuba isibalo sakhe sisilungile, akukho nto yokutya okunamathela kuyo ayimfuneko. Ewe, oku akuthethi ukuba unokutya nayiphi na into ayifunayo. Umzekelo, wonke umntu uthanda i-mayonnaise, i-ketchup. Imiqobo emincinci ekudleni kufuneka ukuba kungabi niselo. Yaye ukugcina izihlunu ngetoni, udinga imidlalo. Umthwalo wokukhanya omizuzu engama-15 ngosuku. Akukho mntu uthi ukuhlala kwindawo yokuzivocavoca iiyure okanye iintsuku. Awukwazi ukumtyelela. Sebenza ekhaya.
Nazi iindlela ezimbalwa zokuzilolonga. 1-2-3 qala
Yip: imilenze ye-nashirine efanelekileyo, iisoksi zitshintshelwe ngaphandle, izandla zihamba phambi kwayo.
Yintoni esenzayo: senza izikwere ezintathu - "1 -2-3" siya kwezantsi, ukuya ku- "4" sinyuka. Phinda izihlandlo ezili-16. Ukulungisa umphumo, senza izikwere ezili-10 eziqhelekileyo (ukusuka kwindawo efanayo yokuqala).
"Indlu yakho yeNdlovukazi, uKumkanikazi"
Yip: imilenze ye-nashirine egazini, izandla phezu kwebhanti.
Oko senzayo: senza ukuhlaselwa ngemilenze yethu ngokunye. Isinyathelo esiphezulu sondela phambili, ukugoba ngakwesobunxele (ukushiya ngexesha elifanayo kusele endaweni). Sibuyela kwindawo yokuqala. Senza amaxesha angama-16 ngeenyawo.
Sitshintsha, sibini sifaka
Yip: imilenze ye-nashirine egazini, izandla phezu kwebhanti.
Oko senzayo: sidlulisela ubunzima bomzimba emlenzeni onene. Idolo elingasobunxele liphakanyiselwa kwinqanaba lesifuba, ngoko sisusa umlenze. Sizama ukugcina i-pelvis endaweni. Ukuzivocavoca kwenziwa ngamaxesha angama-30 emlenzeni ngamnye. Amadolo, imilenze kunye, iintambo ziyancipha kwizithende, izandla ezitshiweyo phambi kwakhe.
Oko sikwenzayo: sinyuka ngamadolo, sihlala kuqala ngenyawo onene, sukuma, ngoko siphinda sifane ngokufanayo ngakwesobunxele. Senza amaxesha angama-30.
Yiba nesihlalo, nceda.
I-Yip: sihlala napyatkah (njengokuba kusebenza kwangaphambili), izandla kwibhanti.
Oko sikwenzayo: ukunyuka ngamadolo, ukubeka phambili umlenze wokunene ugobile emadolweni, izandla phezu kweedolo. Sinciphisa i-pelvis kwisithende somlenze wesobunxele. Siya kuvuka. Siphinda ngokuphindaphindiweyo kwezi zihlandlo ezili-16. Sitshintsha umlenze.
Ngaphantsi kweebhantshi zokugibela!
I-Yep: simele kuzo zonke ezine, iintendelezo phantsi.
Oko senzayo: susa umlenze ochanekileyo kwicala, kwii-angles ezilungileyo kumzimba. Sifumba, sondela kwisisu, silungise phezulu. Sihlala sihlala kule ndawo kwi-akhawunti ye-8. Sibuyela kwindawo yokuqala. Siphinda ngokuphindaphindiweyo amaxesha asi-8 kumlenze ngamnye.
Buyisela ukuphefumula kwaye ululabise imisipha eyasebenza (ukuze kungabikho krepature).
Imenyu yosuku
1500 kcal ngosuku - nje ngokwaneleyo ukuba intombazana isondliwe ngokupheleleyo, kodwa ingabi ngcono. Yaye khangela indlela enokubandezela ngayo kwimenyu yakho!
Yafutshane
Isikebhe kunye neqanda kunye ne-avocado
- 1/2 i-avocado,
- 1 iqanda,
- 1 isonka,
- isiqingatha seglasi e-raspberries.
Yinqumle i-avocado ngaphandle, ungakhange ujike, uthathe ilitye, kwaye kwindawo ehleliyo kuyo, uphula iqanda. Beka i-avocado kwisitya sokupheka kwaye uyithumele kwi-oven ishushu ifike kwi-180 ° C malunga nemizuzu emi-5 ukuya kwimizuzu ukuya kutsho iqanda liphekwe. Isonka sidliwa kunye nesitya esikhulu, ama-raspberries e-dessert.
Abasetyhini, abondla rhoqo baqukethe i-avocados, balinganisa ngokwezi-3.5 kilogram ngaphantsi kwalabo bahlazola kwi-fetus exotic, ngokutsho kwenzululwazi yenzululwazi yakutshanje.
Iyonke: iikholori ezingama-330.
Isicoca 1
- 100 ml ye-11% ukhilimu,
- isiqingatha sebhanana elivuthiweyo,
- 1/4 isipuni se-vanillin,
Ibhanana iya kunceda uzive unonwabo nangona kunqongophele: i-tryptophan yayo yeprotini emzimbeni iphenduka ihomoni ebizwa ngokuthi i-joyoterotonin.
Iyonke: 210 iekhalori.
Snack 2
- Iingcezu ezi-6 ze-zucchini ezine-peel,
- 9 u-cherry utamatisi, uthathe isiqingatha,
- Iipunipoli ezi-2 ze-mozzarella, zigalelwe kwi-grater enkulu,
- 1 ithisipuni yesoyile yemifuno.
Ifom yokugcoba ngeoli, ufake i-canape kuyo (zucchini-cherry-cheese) kwaye upheke kwi-oven ngo -200 ° C imizuzu emi-5-6.
Ukutshintshe inhlama ye-zucchini, uya kufumana i-pizza efanayo, kuphela i-caloric encinane.
Iyonke: 150 iikhalori.
Isidlo
I-Stew ye zucchini
- 150 amagremu enkukhu enkukhu,
- 30 grams of feta,
- Isiqingatha i-zucchini encinci, uthathe ii cubes,
- 1 / ye-pepper yaseBulgaria enomsoco, uthathe iikhabhi,
- Isiqingatha se-thyme,
- 1 isipuni seoli yeoli. ITyuwa ukunambitha.
Fry the breast in a brisket okanye frying pan kwaye usike. I-Zucchini, pepper kunye ne-thyme zizalise ngeoli, ityuwa kwaye uthele kwi-oven esandulelekile ukuya kwi-200 ° C imizuzu eyi-15 (phakathi kwendlela indlela imifuno kufuneka ixutywe ngayo). Sisebenzela, ubeka inkukhu phezulu kwaye ugalele intambo.
Ukuhlaba isifuba ngaphandle kwesikhumba, uya kusindisa isidlo sakho sasemini kwi-11 grams!
Iyonke: 410 iikhalori.
Isidlo
Iziqhekeza zaseTropical
- 200 g yolwandle,
- 1 isipuni se-lilac anyanisi,
- 1 ipofile yeoli yomnquma,
- 1 isipuni Sokalaima,
- 1 isipuni se-soy sauce,
- isiqingatha semango, uthathe iikhabhi.
Hlanganisa ibhotela, i-juice juice kunye ne-soy sauce; kwisiqingatha sawo, bhala i-scallops (imizuzu eyi-10), kwaye wongeza isiqingatha sesibini kwi-salsa kwi-mango ye-iluk. I-scastlops i-scallops epanini eyomileyo kwaye uyitya kunye ne-salsa.
Le nxalenye ye-scallops iqulethe i-38 gram yeprotheni-ngaphezulu kwesigqithiso somsebenzi wemihla ngemihla.
Iyonke: iekhalori ezingama-400.
I-TOTAL: 1500 Iikhalori.
Umzimba wakho uya kukubulela ukuba, ngaphezu kwesicwangciso sokondla, uya kubonisa kwakhona isicwangciso soqeqesho.
Unakho ukufumana :
- iwayini yepinki ye-pinki yokutya (iikhalori ezili-120)
Kuya kufuneka ulahlekelwe :
- ukhilimu kwi-smoothies-zibuyisele ngobisi (i-calorie ezingama-45); kunye nokuhamba (iikhalori ezingama-75).