Izinyathelo Ezibuhlungu Eziya Empumelelweni

-Delile

• Buyekeza kwe-

Bheka ukuthi imenyu yethu eyisampula ishintsha kanjani kusuka eVikini 1 (ipharadesi elidla kakhulu) kuye kwiViki 4 (indlela yokwehlisa isisindo) ukuze ubone ukuthi kulula kanjani ukulahla ama-calories ayi-300 nsuku zonke ngaphandle kokulahlekelwa ukunambitheka, ukugcwala noma ukugqugquzela. (Izinguquko zeviki neviki zicashile, ngakho-ke siziphrinta ngombhalo omalukeke ukuze sikubonise ukuthi uguquko oluncane lungenza umehluko omkhulu kumakholori.) Amaviki 1-3 ahloselwe ukukhombisa ukudla okujwayelekile kwekhalori ephezulu; lezi zidlo azinconywa ukunciphisa umzimba.

Isonto 1: OKUNGafanele UKUDLE

Ukudla kwasekuseni (585 cal.) 1 1/2 inkomishi ye-raisin bran (285 cal.) nenkomishi engu-1 yobisi oluphelele (160 cal.), 1 inkomishi yejusi yewolintshi (110 cal.), 1 inkomishi yekhofi (10 cal.) nesipuni esingu-1 uhhafu wesipuni nengxenye (amakhilogremu angama-20)

Isidlo sasemini (160 cal.) Isiqukathi esingu-1 iyogathi kalamula enamafutha aphansi (160 cal.), ingilazi yamanzi acwebileyo

Isidlo sasemini (900 cal.) Isaladi ye-tuna kurye (350 cal.), 1 inkomishi yesobho likatamatisi (160 cal.), 3 oatmeal cookies (240 cal.), ikani lesoda (150 cal.)

Isidlo sasemini santambama (220 cal.) 2 ounces pretzels (220 cal.)

Isidlo sakusihlwa (503 cal.) Ama-salmon angu-3 1/2 ama-salmon (i-180 cal.), Izinkomishi eziyi-1/2 ze-broccoli (i-105 cal.), 1 amazambane amnandi (i-118 cal.) Ne-1 ​​isipuni ibhotela (i-100 cal.)

Ukudla okulula kwakusihlwa (290 cal.) 1 inkomishi i-ayisikhilimu ephansi (i-240 cal.) Enezipuni ezimbili ze-chocolate fudge topping (50 cal.)

Inani lamakhalori: 2,658

Isonto 2: 300 KALORI PHANSI

Ukudla kwasekuseni (445 cal.) 1 inkomishi ye-raisin bran (190 cal.) Ne-1 ​​inkomishi ubisi lonke, 1 orange (65 cal.), 1 inkomishi yekhofi ne 1/4 inkomishi 2% ubisi (30 cal.)

Isidlo sasemini (160 cal.) 1 isitsha se-lowfat lemon yoghurt, ingilazi yamanzi akhanyayo

Isidlo sasemini (670 cal.) Isaladi le-tuna ku-rye, 1 inkomishi isobho utamatisi, amakhukhi ama-2 oatmeal (i-160 cal.), I-diet soda (0 cal.)

Isidlo sasemini santambama (300 cal.) Ama-ounces ama-2 ama-pretzels, i-apula eliphakathi (ama-80 cal.)

Isidlo sakusihlwa (560 cal.) Ama-salmon angu-3 1/2 ama-salmon afriziwe, izinkomishi ezi-1/2 ze-broccoli, amazambane ama-1 aphakathi nendawo afakwe ibhotela le-1, i-1 inkomishi ye-cantaloupe (i-57 cal.)

Isidlo sakusihlwa (230 cal.) 3/4 inkomishi ye-ayisikhilimu ephansi (i-180 cal.) Enezipuni ezimbili ze-chocolate fudge topping

Ingqikithi yamakholori: 2,375

Isonto lesi-3: 600 KALORI PHANSI

Ukudla kwasekuseni (Amakhilogremu angama-286) Omelet yamaGrikhi Notamatisi kanye noshizi we-Feta, ucezu olu-1 lwesinkwa sikakolweni (80 cal.), 1 inkomishi cantaloupe (57 cal.), 1 inkomishi yekhofi ne-1/4 inkomishi ubisi olungu-2% Isidlo sasemini sasemini (160 cal.) Isiqukathi esingu-1 iyogathi kalamula, ingilazi yamanzi acwebileyo

Isidlo sasemini (670 cal.) Isaladi ye-tuna kurye, inkomishi yesobho likatamatisi, 2 amakhukhi e-oatmeal, i-dieet soda

Isidlo sasemini santambama (300 cal.) 2 ounces pretzels, apula eliphakathi

Isidlo sakusihlwa (421 cal.) Ama-salmon aboshiwe angama-31/2, izinkomishi eziyi-1/2 ze-broccoli, amazambane ama-1 aphakathi nendawo afakwe izipuni ezintathu ze-salsa (18 cal.)

Isidlo sakusihlwa (230 cal.) Indebe engu-3/4 ukhilimu ophansi we-ice cream enezipuni ezimbili ze-chocolate fudge topping

Inani lamakhalori: 2,067

Isonto 4: 900 CALORIES DOWN

Ukudla kwasekuseni (304 cal.) I-Omelet YesiGreki Enotamatisi kanye Noshizi We-Feta, izingcezu ezingu-2 zethosti yezinhlamvu eziphelele (160 cal.), 1 inkomishi yekhofi eno-1/4 indebe 1% yobisi (25 cal.)

Isidlo sasemini (114 cal.) 2 izinkomishi cantaloupe (114 cal.)

Isidlo sasemini (281 cal.) Sesame Quinoa Salad With Shrimp (281 cal .; bheka iresiphi ekhasini 144), diet soda

Isidlo sasemini santambama (243 cal.) 1 oz. ama-alimondi (ama-163 cal.), I-apula eliphakathi

Isidlo sakusihlwa (589 cal.) Isaladi eluhlaza enesipuni esingu-1 samafutha omnqumo noviniga webhalsamu (amakhilogremu ayi-120), i-Chicken Curry Enelayisi Elimnyama Namaphizi (amakhilogremu angama-399; bheka iresiphi ekhasini 144), inkomishi eyodwa ye-broccoli (70 cal.)

Isidlo sakusihlwa (230 cal.) Indebe engu-3/4 ukhilimu ophansi we-ice cream enezipuni ezimbili ze-chocolate fudge topping

Inani lamakhalori: 1,761

AMAKHALIDI AMALANGA ONKE ASINDISIWE: 897

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