Ehlezi ekudleni, uMelanie wayefuna ukufeza imigomo emibili: ukubuyisela umusa wesibalo bese wengeza inhlansi ebusweni bakhe obuseduze. Ngakho-ke, wayeka ukukhetha kwakhe ngezipho zolwandle, ngoba sekuyisikhathi eside waziwa ukuthi zandisa i-libido yezocansi.
Imenyu yokudla evamile
Njengokudla kwasekuseni, uhamba ngezinyosi, ama-flakes amancane amnandi ngobisi obumhlophe kanye ne-grapefruit encane.
Ukuze sidle ukudla, uMelanie usebenzisa isaladi lezotamatisi, anyanisi ne-ulethisi, oklanyelwe nge-pepper kanye ne-lemon. Kanye ne-shellfish eqhweni.
Isidlo sinesaladi, isigamu samazambane aphekwe, i-sea shellfish, inyama yokudla kanye nama-oysters ayisithupha.
Okukhethwa kukho kokudla okungeziwe
Njengoba esekhulile ngo-12 kg izinyanga ezithile, uMelanie waqala ukuphinda alulame futhi. Kodwa isizathu sokulungiswa sasingalindelekile futhi sijabule kakhulu! UGriffith Melanie usanda kuba umama futhi! Ekuqaleni wacabanga ukuthi ukudla kwakudlulile, futhi wayezophinde adle njengasekuqaleni, kuphela manje nangomntwana. Kodwa ngemva kokucabanga ngokucophelela, wanquma ukuqhubeka nokulandela ukudla, kodwa manje wanezela kuye uhlu lwemikhiqizo emisha emisha, njengezinhlanzi, isaladi, izithelo, imifino, inkukhu namazambane.
Uma uthanda ukudla okulwandle, khona-ke kufanele uzame lokhu kudla. Ngosizo lwakhe, uqinisekile ukuthi uzolahlekelwa ama-kilogram ayi-5 ngeviki futhi uthuthukise impilo yakho yobulili!
Ukudla kwe-Griffith kuphumelela ngoba uma udla inhlanzi uthola isigamu sekhalori kunokuba udla inyama. Ake sinike isibonelo uma wenza 150 gr. i-cod kwi-grill, iyobe iqukethe ama-khalori angu-200, futhi inyama, iphekwe ngendlela efanayo - kabili okuningi!
Isilimo esidliwayo esinamagatsha anamanzi, amagilebhisi namakhowe yizinto engizikhethe ukungeza, njengoba zandisa umsebenzi wocansi futhi ngosizo lwabo impilo yakho yobulili izoba lula kakhulu.
Ake sizame ukwenza imenyu yakho siqu ehlanganisa ukudla kwasekuseni, kwasemini, isidlo sakusihlwa kanye nokudla okulula okumbalwa.
Ukudla kwasekuseni:
- Iziqephu eziningana zesinkwa nge-bran, utamatisi owodwa, 50gr. i-tuna ngejusi layo kanye no-tomato.
- Esinye isinkwa esinamagatsha, 25 gr. ama-flakes amancane amnandi ngobisi, ibhanana encane kanye nenani elincane le-marmalade.
- 50 gr. I-sardine ngejusi layo, inhlayiya, utamatisi nenye ingilazi yamanzi kalamula.
- 50 gr. amaqanda abilisiwe emhluzeni wezinkukhu wamakhowe, iqanda elithambile, isilwane esisodwa se-bacon ephansi-fat, okufanele sikhishwe ku-grilla, isinkwa nesigamu seglasi lejusi le-orange.
Konke lokhu kuzolinganisa ama-khalori angu-300.
Kwasemini:
- 150gr. imikhiqizo yasolwandle, noma yini oyifunayo, ngaphandle kwama shellb kanye nesabelo esihle seladidi, okungcono sigqoke ngejamu lemon.
- Ingxenye yesaladi - ehlanganisiwe, okumelwe igcwale ijusi kalamula, ibhula elincane kanye ne-90 gr. i-tuna ekheniwe noma i-salmon.
- Inhlamba, ingxenye enkulu yesaladi eyenziwe ngemifino eluhlaza, enomsoco we-lemon nezinhlanzi zezinhlanzi, ezigcoba ngesipuni esisodwa se-tomato sauce.
- Isangweji esinezincezwana ezimbili ezincane zesinkwa nge-bran, isaladi nama-sardine amabili noma eyodwa, induku yenhlanzi eboshwe. Futhi 50 gr. Pate kusuka ku-saumon noma ku-crab.
Ngaphezu kwalokho, ngesidlo ungadla isithelo esisha, isibonelo, i-apula, i-orange, ipheya, ibhanana encane noma izitshalo ezimbalwa.
Ukudla kwasemini ngama-kilojoule angu-250.
Ukudla ukudla:
- Iklabishi, ungaba broccoli, 12 gr. spaghetti ku utamatisi sauce, 150 gr. ukubhema nesilimo esidliwayo esinamagatsha anamanzi abilisiwe.
- 75 gr. i-chips, i-50 gr. green peas ekheniwe, izinhlanzi zezinhlanzi kanye nengxenye enkulu yesaladi - ehlanganisiwe.
- 250 gr. inkukhu ngaphandle kwesikhumba, kuphekwe ku-grill, ubhontshisi obuluhlaza, 50 gr. abilisiwe emhlathini wenkukhu wamakhowe, ingxenye enkulu yesaladi yemifino egqoke ilamula kalamula, utamatisi, abhaka kanye neglasi elincane le-yogurt ephansi.
- 150 gr. casseroles of fish white noma 150 gr. inyama ethosiwe-fat fat ne-gravy, anyanisi, isobho samakhowe, 125 gr. amazambane efomini, utamatisi, ingxenye enkulu yekholifulawa, isilimo esidliwayo esinamagatsha anamanzi ekheniwe, nezinongo ezihlukahlukene.
- I-Broccoli, ucezu lwelamula, i-zucchini noma i-caulifulawa, 150 gr. noma yikuphi inhlanzi oyithandayo ngokunambitheka kwakho, ungaba ne-herring, i-mackerel noma i-trout, engenazo izinkwa zokudla futhi ubhakwe ku-foil, kufanele futhi wengeze ikhasi elilodwa elincomekile lemon, 6 gr. i-margarine nejusi lemon.
Ukuze sidle ukudla, kunconywa ukuba udle izithelo ezintsha.
Isidlo sakusihlwa siyoba ngamakhilomitha angu-350.
Ukudla nokuphuza:
I-bun ekhanda ekhanda ne-isaladi, ama-biscuits amabili owomile noma i-chocolate encane "Mars", 150 g. noma yiziphi izithelo zomvini namagalasi amabili ewayini elomile noma izibuko ezimbili ze-aperitif. Konke lokhu kuphuma ngamakholori angu-100.
Ingqikithi yosuku ngokubala okulula yi-1200 kilocalories.