Idan ba ka so ka yi amfani da wani abincin da za ka iya amfani da shi, kuma ka yanke shawarar karban menu na mako guda don rasa nauyi, to, wannan labarin zai tabbata. Idan kun kasance mai tallafa wa abinci mai rarraba, to sai ku ci sau 3 a rana, kuma idan kuna so ku gwada wata hanya, wanda, ta hanyar, na ba da shawara ga masu cin abinci, sannan ku ci sau 5 a rana.
Zaɓuɓɓukan menu na dama don mako
Don abinci guda uku a rana zaka iya zaɓar daya daga cikin hutu na gaba:
- 350 g 'ya'yan itace da 1 yanki na gurasa na wholemeal;
- 350 g na berries da 1 kwano na porridge;
- wani omelet shirya daga 2 qwai da kuma 300 g kayan lambu, wanda babu wani karas da eggplants;
- 250 grams na gida cuku da 250 g na berries.
Zaɓuɓɓukan abincin rana:
- wani farantin abincin kayan lambu, 1 kwano na hatsi da kayan salatin kayan lambu;
- miyan daga gishiri mai kayan lambu, wani yanki na gurasa na gurasa 60 grams da kuma 1 farantin kayan aikin vinaigrette;
- miyan nama, amma ba tare da dankali da 350 grams na broccoli ;
- Kifi kifi 250 na kaza, wanda dole ne a yi wa steamed da kuma dafa kayan lambu a cikin adadin.
Kuma yanzu zabi wa kanka abincin abincin dare don menu mai kyau don mako guda:
- 350 g na kifi, kaza ko abincin teku, da 350 g na kabeji ko zucchini, wanda za a iya ƙara da kayan yaji;
- 1 kwano na miya na miya;
- 350 grams na porridge.
Idan ka zabi abinci guda biyar a rana, ya kamata ka rage adadin hatsi da burodi sau biyu. Amma dole ne ku ƙara karin kumallo na biyu da abun cin abincin rana, wanda zai iya kunshi:
- 150 g na berries da 35 g na crackers daga dukan hatsi;
- 150 g 'ya'yan itace, 1 kopin m-yogurt da 35 g kwayoyi;
- 250 g guna ko kankana;
- 250 g 'ya'yan itace.
Irin abincin abincin daidai na mako daya zai taimake ka ka kawar da kwayoyi masu wuce haddi kuma a lokaci guda kada ka cutar da jikin ka a kowane hanya. Saboda haka kana da damar da za a zaɓa, muna ba da wani sabon bambancin menu mai amfani ga mako guda. A cikin wannan bambance-bambance, za a sanya muhimmancin girmamawa a kan abinci maras calories.
Ranar farko, za ku karbi 1192 kcal:
Lambar karin kumallo 1 - dafa abinci tare da 100 g na flakes kuma ƙara dan 'ya'yan inabi kaɗan, sha kopin shayi ko kofi, amma ba tare da sukari ba.
Breakfast №2 - gilashin daya-kashi kefir da 2 loaves.
Abincin rana - yadda za a dafa 100 g na nono, 100 g kofi, 1 tumatir da gilashin ruwa guda ɗaya.
Gurasa - gilashin yogurt maras yisti ba tare da filler da kiwi ba.
Abincin dare - shirya salatin nama na naman alade ko shrimp da arugula kuma ku sha gilashin ruwa guda ɗaya.
Rana ta biyu, za ku sami 1175 kcal:
Lambar kumallo 1 - kwano na buckwheat da man kayan lambu da sha shayi ko kofi.
Breakfast № 2 - 200 g na gida cuku da apple, kazalika da gilashin ruwan ma'adinai.
Abincin rana - shirya nama nama, da kuma amfani da kayan lambu a matsayin gefen gefen. Sha gilashin ruwa.
Abincin abincin - gilashin ruwan 'ya'yan itace kabewa ko karas da gurasa 1.
Abincin dare - ƙananan kifaye, da kyau dafa shi, da salad na ganye, wanda za'a iya yalwata da ruwan 'ya'yan lemun tsami, zaka iya sha gilashin ruwa.
A rana ta uku, za ku karbi 1185 kcal:
Breakfast №1 - 1 kwai, 2 burodi da 1 kofin kofi ko shayi.
Lambar karin kumallo 2 - 1 pear da damba na kwayoyi, kuma sha 1 gilashin ruwa.
Abincin rana - ci 65 g cuku da salatin daga octopus, da satan na ruwa.
Gurasa - gilashin yogurt da salatin ganye.
Abincin dare - shirya wani omelet, wanda ya hada da kadan madara, 2 squirrels, albasa da albasarta da 1 tumatir, da ruwa.
A rana ta huɗu, za ku karbi 1185 kcal:
Breakfast №1 - kamar yadda a kan Litinin da 1 galli .
Breakfast №2 - 250 grams na unsweetened gida cuku da ganye da radishes, kazalika da kopin shayi.
Abincin rana - 250 grams na kayan dafa nama, kamar yadda kore koren Peas da ruwa.
Bayan abincin rana - a kan zafi mai zafi 250 g na zaki da 1 tumatir da albasa, kuma ƙara 1 tbsp. cokali na kirim mai tsami. Zaka iya ci apple kuma sha ruwa.
Abincin dare - salatin kayan lambu tare da cakuda parmesan da ruwa.
Rana ta biyar, za ku karbi 1148 kcal:
Breakfast № 1 - 35 grams na dried apricots, 2 loaves da cuku, tare da shayi ko kofi.
Breakfast №2 - 1 kwai da gilashin ruwan 'ya'yan itace daga kayan lambu.
Abincin rana - dafa abinci tare da namomin kaza kuma, ba shakka, ruwa.
Abincin abincin - 200 grams na cuku gida da apple. Za ku iya sha shayi.
Abincin dare - dafa kifi da salad na ganye tare da lemun tsami, da ruwa.
Rana ta shida, za ku sami 1155 kcal:
Lambar kumallo 1 - kamar yadda a rana ta biyu.
Breakfast №2 - 150 grams na mozzarella, tumatir da Basil.
Abincin rana wani kifi, 1 dankalin turawa da salad na ganye, kuma, ba shakka, ruwa.
Gurasa - gilashin yogurt da 1 orange, da ruwa.
Abincin dare - 250 grams na kayan lambu da ganye da ruwa.
Kwana na bakwai, za ku sami calories 1141:
Breakfast №1 - salted curd - 250 g, 100 g na berries da kopin kofi ko shayi.
Breakfast №2 - gilashin curdled madara da kuma 2 loaves.
Abincin rana - wake wake na Kenya da salad na ganye, da kyau, ruwa.
Abinci - 1 kwai, tumatir, apple da shayi.
Abincin dare - 200 g naman alade da kabeji salatin, kuma, ba shakka, ruwa.