Njalo intombazane noma owesifazane ufuna ukuhlala elula futhi ekhangayo. Uma isibalo sakhe silungile, ke akukho ukudla okunamathela kuso akudingekile. Yiqiniso, lokhu akusho ukuthi angadla noma yini ayifunayo. Isibonelo, wonke umuntu uthanda imayonnaise, isobho. Imikhawulo emincane ekudleni kufanele ibe yukungatholi isisindo. Futhi ukugcina imisipha ngezwi, udinga imidlalo. Umthwalo wokukhanya wamaminithi angu-15 ngosuku. Akekho ohlala e-gym for amahora noma izinsuku. Awukwazi ukumvakashela nhlobo. Sebenza ekhaya.
Nazi izindlela ezimbalwa ezilula. 1-2-3 qala
I-Yip: imilenze yama-nashirine, ama-socks aphendukele ngaphandle, izandla ndawonye phambi kwakhe.
Yini esenzayo: senza izikwele ezintathu - "1 -2-3" siya ezansi, kuya ku- "4" sikhuphuka. Phinda izikhathi ezingu-16. Ukuze silungise umphumela, senza izikwele eziyi-10 ezivamile (kusuka endaweni efanayo yokuqala).
"Indlu yakho, iNdlovukazi"
I-Yip: imilenze i-nashirine ehlombe, izandla phezu kwebhande.
Lokho esikwenzayo: senza ukuhlaselwa ngemilenze yethu ngokuhlukile. Isinyathelo esikhulu esingaphambili phambili, bhonce ngakwesobunxele (kwesokunxele ngesikhathi esisodwa sihlala endaweni). Sibuyela esimweni sokuqala. Senza izikhathi ezingu-16 ngezinyawo.
Sigijimela, ababili siyaziphendulela
I-Yip: imilenze i-nashirine ehlombe, izandla phezu kwebhande.
Lokho esikwenzayo: sidlulisela isisindo somzimba emlenzeni wesokudla. Ibhande lesokunxele liphakanyiselwa ezingeni lesifuba, bese sisusa umlenze emuva. Sizama ukugcina i-pelvis isendaweni. Ukuzivocavoca kwenziwa ngezikhathi ezingu-30 ngomlenze ngamunye. Amadolo, imilenze ndawonye, izintambo ziyancipha ezithende, izandla ezitsheni phambi kwakhe.
Lokho esikwenzayo: sivuka ngamadolo, sihlala kuqala ngonyawo wokunene, sukuma, bese siphinda ngokufanayo ngakwesobunxele. Senza izikhathi ezingu-30.
Sinesihlalo, sicela.
I-Yip: sihlala napyatkah (njengokwenza umsebenzi odlule), izandla ebhande.
Lokho esikwenzayo: sikhuphuka emadolweni, sibeke phambili umlenze wesokunene ugobile emadolweni, izandla emadolweni. Sinciphisa isifuba esithende somlenze wesobunxele. Siyavuka. Siphinda lesi sivivinyo izikhathi ezingu-16. Sishintsha umlenze.
Ngaphansi kwama-breeches egibele!
I-Yep: simile kuzo zonke ezine, izintendeni phansi.
Lokho esikwenzayo: susa umlenze oqonde ohlangothini, ohlangothini olungakwesokudla emzimbeni. Sithuthuka, sidonsela esiswini, silungise phezulu. Sihlala kule nkinga kuma-akhawunti angu-8. Sibuyela esimweni sokuqala. Siphinda ngokuphindaphindiwe izikhathi ezingu-8 emlenzeni ngamunye.
Buyisela ukuphefumula futhi welula imisipha eyasebenza (ukuze kungabikho krepature).
Imenyu yosuku
1500 kcal ngosuku - nje kuphela ukuba intombazane idliwe ngokugcwele, kodwa ingabi ngcono. Futhi bheka ukuthi kungabhekana kangakanani nemenyu yakho!
Ukudla kwasekuseni
Ibhasi neqanda ne-avocado
- 1/2 ukwatapheya,
- 1 iqanda,
- 1 inhlama yonke yokusanhlamvu,
- isigamu ingilazi yama-raspberries ahlanzekile.
Sika i-avocado eduze, ngaphandle kokubheka, thatha itshe, futhi emgodini osule kuwo, uphule iqanda. Beka i-avocado kwisitsha sokubhaka bese uyithumela kuhhavini elifudumele kufika ku-180 ° C imizuzu emi-5-7 kuze kuphekwe iqanda. Isinkwa sidliwa ngesitsha esikhulu, ama-raspberries we-dessert.
Abesifazane, okudla kwabo njalo kuqukethe i-avocados, balinganisa ngamakhilogremu angu-3.5 ngaphansi kwalabo abahlubuka ekutheni bangabantwana abancane, ngokusho kocwaningo lwesayensi lwakamuva.
Ingqikithi: amakholori angu-330.
I-Snack 1
- 100 ml we-11% ukhilimu,
- isigamu sebhanana elivuthiwe,
- 1/4 isipuni se-vanillin,
Ibhanana izokusiza uzizwe ujabule naphezu kokulinganiselwa: i-tryptophan yamaprotheni emzimbeni iphenduka i-hormone ebizwa ngokuthi i-joyoterotonin.
Ingqikithi: 210 amakholori.
Snack 2
- 6 izingcezu zucchini ne ikhasi,
- 9 cherry utamatisi, uthathe isigamu,
- Izipuni ezimbili ze-mozzarella, ziklanywe kwi-grater enkulu,
- 1 ithisipuni yamafutha yemifino.
Ifomu lokugcoba ngamafutha, ufake i-canape kuwo (i-zucchini-cherry-shizi) bese upheka kuhhavini ngo-200 ° C imizuzu engu-5-6.
Ukubeka esikhundleni i-zucchini yenhlama, uzothola i-pizza efanayo, kuphela i-caloric encane kakhulu.
Ingqikithi: ama-calorie angu-150.
Ukudla
I-Stew of zucchini
- Amagremu angu-150 encelisayo,
- 30 amagremu of feta, crumbled,
- Half i-zucchini encane, uthathe ama-cubes,
- 1 / we-pepper e-sweet Bulgarian, uthathe ama-cubes,
- I-half-spoonful yamaqabunga e-thyme,
- Isipuni esingu-1 samafutha omnqumo. Usawoti ukunambitha.
Fry the isifuba nge-brisket noma frying pan bese usike. I-Zucchini, i-pepper ne-thyme igcwalise ngamafutha, usawoti bese uthele ehhavini elishisayo ngaphambi kuka-200 ° C imizuzu engu-15 (phakathi kwendlela indlela imifino kufanele ifakwe ngayo). Khonza, ubeka inkukhu phezulu futhi uthule inhlawulo.
Ukugoba isifuba ngaphandle kwesikhumba, uzolondoloza ukudla kwasemini kusuka ku-11 amagremu!
Ingqikithi: amakholori angu-410.
Dinner
I-scallops yaseTropical
- 200 g of scallops olwandle,
- 1 isipuni i-lilac anyanisi, eqoshiwe,
- 1 isipuni samafutha omnqumo,
- Isipuni 1 Sokalaima,
- Isipuni esisodwa sauce esingenalutho,
- isigamu semango, uthathe ama-cubes.
Hlanganisa i-bhotela, i-lime juice ne-soy sauce; engxenyeni yalo, grate i-scallops (imizuzu engu-10), bese ufaka isigamu sesibili ukuya ku-salsa kusuka emangeni ye-iluk. Gcoba i-scallops epanini elomile lokuthosa bese udla nge-salsa.
Le ngxenye ye-scallops iqukethe amagremu angu-38 amaprotheni - ngaphezulu kwesigamu somkhuba wansuku zonke.
Ingqikithi: amakholori angu-400.
TOTAL: 1500 Amakholori.
Umzimba wakho uzokubonga uma, ngaphezu kwesimiso sokudla, uzobe uchaza uhlelo lokuqeqesha.
Ungakwazi ukukhokhela :
- ingilazi yewayini eliphuzi elidliwayo (ama-kilojoule angu-120)
Kuzodingeka ukuyeka :
- ukhilimu ku-smoothies - esikhundleni sabo ubisi (ama-calorie angu-45); kanye nokuhamba (amakhalori angu-75).