The American nri maka izu

Nke na-abịa n'oge okpomọkụ ọzọ na-eme ka ọ dị mkpa ka isi inyom ajụjụ otú tufuo nke extra kilos enweghị agwụ ike diets. Dị ka mgbe niile, azịza dị mfe: kwesịrị rube isi na ụkpụrụ nke kwesịrị ekwesị oriri na-edozi na mmega ahụ mgbe nile. Ọ dịghị mkpa ka na-ume-ngwu, nweta onwe gị ọnụ na-amalite a ndụ ọhụrụ n'ụzọ nkịtị. Mgbe niile, ma ọ bụrụ na ị chọrọ a na-okwu mmetụta, ọ na-achọ iso nnabata ya na n'elu chọrọ.

Ọ bụrụ na egwuregwu na-eme ka onye ọ bụla họrọ n'otu n'otu (ụfọdụ na-ahọrọ na-agba ọsọ, onye kickboxing mkpụrụ obi), mgbe ahụ, e nwere a nri maka izu, nke ga-dabara fọrọ nke nta ka onye ọ bụla. Ọ e mere site American nutritionist na awade a dịgasị iche iche na ìhè nri. Ị adịghị mkpa ọ bụla metụtara kwesịrị nnọọ amalite iri mgbagwoju carbohydrates na adịghị na-eri ihe karịrị 1500 kcal / ụbọchị.

Ya mere, dị nnọọ nri maka izu:

Monday

Maka nri ụtụtụ, ka a tost si nri bran ma ọ bụ dum ọka. Ha (2 iberibe) i nwere ike iri na abụọ teaspoons mmanụ aṅụ.

Lunch mejupụtara a ọkụkọ ụkwụ ma ọ bụ ara, na-esiri na imi. Maka isi efere, kwadebe salad: iberi ọnyá ọhụrụ mushrooms, letus. Wet salad olive mmanụ ma fesa grated cheese (ọ bụla nke durum). Mkpụrụ, rie a ube.

Mgbe a mgbe i nwere ike iri a ìhè yogot - n'ehihie, tii.

Nri abalị akwado ya dị ka ndị na-esonụ algọridim: Were 100g. pasta na obụpde, ha kwesịrị ga-nri na tomato ihendori na grated cheese. Salad oge a nke grated karọt, kukumba, bee n'ime Mpekere na pasili. Uwe na mmanụ oliv na a obere mmanya. Dị ka a eji megharịa ọnụ dabara 2 tablespoons nke tomato.

Tuesday

Na nri ụtụtụ nri maka izu awade oatmeal, ọkara a cup of bran na ọkara a banana. Nwere ike na-aṅụ a cup nke mmiri ara ehi (1.5 - 3% abụba).

Lunch: tortilla, mere si ekoghị eko mgwakota agwa na salad. Mee salad nke mkpụrụ oliv, tomato, pasili na oge na 3 tablespoons nke hummus. Maka eji megharịa ọnụ, i nwere ike iri a peach, apple na a ụzọ nke plums.

N'ehihie, tii na ụbọchị nke abụọ - a njuaka mkpụrụ (walnuts ma ọ bụ almọnd).

N'ihi na nri abalị, esi nri beef enweghị abụba, fesa ya na lemon ihe ọṅụṅụ. Iji ya butere nduku gbara ụka ude (1 teaspoon) na letus.

Wednesday

Akwadebe nri ụtụtụ, agwakọta tomato na 3 tablespoons nke cereal, ọkara a cup nke bred na 2 tablespoons mmiri ara ehi.

Na nri ehihie - a burger, ọ bụ ezie na nri. 2 Mpekere nke wholemeal achịcha, n'etiti 3 obere iberibe nke esie toki, a tomato, a iberi nke cheese. Eji megharịa ọnụ mejupụtara abụọ tangerines.

Thursday

Rie nri ụtụtụ igwe nrụaka, pịa na a blender. Efrata: 1 banana, a cup nke mmiri ara ehi, otu nọmba nke tomato, 4 tablespoons nke apple ihe ọṅụṅụ.

Iri nri achicha witi, stuffed na chopped tomato na eyịm, lettuce, iberi nke cheese, 1 table. ngaji mustard. Maka eji megharịa ọnụ, apple, strawberry na tanjerịn.

Nri esi nri si cereal bran, wheat izizi , na a iko mmiri ara ehi.

A Sushi nri abalị ma ọ bụ tuna apụta (12 iberibe), ekewaa obụpde green beans. Maka eji megharịa ọnụ, ½ oroma.

Friday

Ruo taa, ọ bụ doro anya otú na-amalite na-eri n'ụzọ kwesịrị ekwesị, na isi ihe ugbu a - ịnọgide achọghị. Ya mere, anyị nwere nri ụtụtụ na àkwá. Kwadebe oputara si otu egg na 3-edozi, akwụkwọ nri na tomato.

Maka nri ehihie, i nwere ike iri abụọ crackers na a iko mmiri ara ehi.

Nri abalị mejupụtara ṅara n'ọkụ azu fillets, dị ka salmon. Wụsa ya soy ihendori na-eje ozi na butere poteto 4-5, letus.

Saturday

Maka nri ụtụtụ, ka a na bred nke wholemeal nri na abụọ teaspoons nke ala-abụba ude cheese, i nwere ike tinye a iberi nke unsalted salmon.

Lunch: tuna fillets, a njuaka walnuts, Chinese kabeeji, 2 crackers. Eji megharịa ọnụ: abụọ teaspoons nke berry.

Na nri ehihie nri oat nri mpịakọta na a iberi nke ala-abụba cheese.

Nri abalị: chicken stewed na tomato ihendori na ọkara a iberi nke yabasị na garlic. The efere na-fesa na grated cheese. Salad nke peas na pasili, olive mmanụ. Mkpụrụ nwere ike iri mkpụrụ osisi grepu.

Sunday

Nri ụtụtụ mejupụtara a butere apple na a cup nke bred a ala-abụba. I nwekwara ike iri 2 teaspoons 1 tablespoon mmanụ aṅụ na mkpụrụ ngaji.

Nri maka izu n'ụbọchị ikpeazụ nri abalị awade a dịgasị iche iche nke iberi nke Pizza na a salad nke sie green beans na carrots. Ejiji na salad nwere ike ịbụ ihe oriri na mmanụ. Weekend menu na-enye ohere a obere akụkụ nke a popsicle.

Na nri ehihie i nwere ike iri mkpụrụ salad nke kiwi, apụl, plums, ahụmahụ tablespoon yogot.

Nri abalị nwere ike ịbụ 4-5 sie oporo na a tablespoon nke soy ihendori, na salad akwụkwọ nri.