Injongo kukukwenza ulweleni lwakho lube luncinci, lube noluntu kwaye lukhohlise.
Zama ukungabandakanyi i-tsholeta kunye ne-puddings ekudleni kwakho, uphuze amanzi amaninzi uze udle izithelo ezintsha.
Ukuphumula (khetha enye yeendlela):
a) isiqingatha somlinganiselo we-melon, i-100 gram yeeshizi ezenziweyo;
b) 25 g i-cereal unsweetened, i-apula enye.
Iinqununu (khetha enye yeendlela):
a) isiqingatha se-melon ephakathi, 150 g yeentlanzi eziphekwe kwi-grill, broccoli, iklabishi;
b) ezimbini iinketyana zesonka ezivela kumgubo opheleleyo, isaladi kwimifuno engekho yekhalori, 50 g yenkukhu (ngaphandle kwesikhumba), 35 g ye-calori ephantsi.
Izidlo (khetha enye yeendlela):
a) 125 g ye-fat steak ephekwe kwi-grill, 50 g yee-peas, i-tomato ebhaka;
b) 75 amagremu kwanoma yimuphi inyama ebandayo, inxalenye enkulu ye-saladi edibeneyo;
c) 125 g ingulube ye-ngulube, ikhwebu, inxalenye enkulu yemaladi edibeneyo.
Ukongeza kokutya, kufuneka wenze umsebenzi olula. Sukuma, iinyawo zamagxa ahlukeneyo, ubeke izandla zakho ngasemva kwentloko. Ukusuka kule ndawo, gxile phambili, uguqulwe ngokugqithiseleyo i-torso ukuya kwicala, kwaye uthethe iqhosha elifanelekileyo lelokho. Gweba uze uphinde ugobe, uthinte i-elbow ekhohlo ekhohlo elifanelekileyo. Phinda usebenzise izikhathi ezili-10.
Ukudansa kukwahle kakhulu, ngokukodwa ukuguquka.