ọdịnaya
- Nri achọrọ maka nri onye isi ala
- Nchịkọta nri ndị isi
- Ihe atụ nke nri kwa izu maka nke mbụ nke usoro nri onye isi ala
- Ihe atụ nke nri kwa izu maka agba nke abụọ nke nri onye isi ala
- Ihe nlere anya nke nri kwa izu maka usoro nke atọ nke nri onye isi ala
- Ndenye aka na nri onye isi ala
- Uru nke nri Onye isi ala
- Diskọ ihe ụfọdụ nke nri onye isi ala
- Na-emegharị nri onye isi ala
Hapụ ibu ruo 14 n'arọ n'ime izu atọ.
Ogologo ọdịnaya kalori kwa ụbọchị bụ 920 Kcal.
You chọrọ ida ndị ọzọ pound na-enweghị agụụ na-eri na-atọ ụtọ? Nri ndị isi, nke a na-akpọkwa nri ogologo ndụ, ga-abịa enyemaka. Usoro a mepụtara site na American cardiologist si Florida, Arthur Agatston; ọ na - enyere aka ịsị abụba n’emebighị ahụike. Ndị mmadụ gburugburu ụwa enweela ihe ịga nke ọma na nri onye isi ala, ọbụnadị Onye isi ala Clinton na ezinụlọ ya. N'ihi gịnị, n'eziokwu, usoro ahụ nwetara aha "trump" dị otú ahụ.
Nri achọrọ maka nri onye isi ala
Akụkụ bụ isi nke usoro onye isi ala bụ idobe nguzozi nke carbohydrate-abụba na menu kwa ụbọchị. Ndabere nke oriri na-edozi na ogbo nke na-arụsi ọrụ ike arọ ọnwụ na nke a nri bụ protein ngwaahịa: dabere anụ, dabere azụ (salmon, flounder, pike perch), nri mmiri na algae, cheese, mkpụrụ. A sị ka e kwuwe, a maara na mgbe oriri carbohydrate n'ime ahụ dị oke, ọ na-amalite ịkụ ọkụ nke abụba nke ya, n'ihi nke a gbanwere ọnụ ọgụgụ ahụ.
Akụkụ pụrụ iche nke nri onye isi ala bụ okpukpu atọ nke ike ọkọnọ. Akụkụ nke mbụ – nkwadebe. Ọ na-ewe izu abụọ. Dị ka a na-achị, n'ime oge a, ihe ruru kilogram 6-7 na-enweghị isi na-agba ọsọ. Ugbu a ịkwesịrị iri obere akụkụ ugboro isii n'ụbọchị na obere akụkụ. Enwere ike ịme nhọrọ ahụ n'uche gị, na-agbalị iri nri dị mma na obere abụba. Ọ dị mkpa ịhapụ: ngwaahịa emechara ọkara; ihe ụtọ na ngwaahịa confectionery; ngwaahịa nwere ntụ ọka ọcha; mkpụrụ osisi na tomato; croup; anụ mara abụba, mmanu abuba; mmiri ara ehi, cheese na mmiri ara ehi ndị ọzọ na mmiri ara ehi utoojoo ngwaahịa na nnukwu pasent nke abụba; poteto, ọka, karọt; ngwaahịa nri ngwa ngwa na nri dị iche iche nwere kalori. Nye mmasị na mmiri dị ọcha site na mmiri mmiri. E tinyela shuga ma ọ bụ ihe mgbakwunye calorie dị elu na tii na kọfị.
Akụkụ nke abụọ na -adịgide ruo oge ịhụ nọmba achọrọ na ọkwa. Ọ bụrụ na ị felata na oke ibu achọrọ ugbua na ngalaba nke mbụ, wee wụpụ nke a, gaa ozugbo na nke atọ. N'oge usoro nri nke onye isi ala, ị nwere ike jiri nwayọ laghachi na nri: buckwheat, osikapa (ọkacha mma aja aja), oatmeal; mmiri ara ehi abụba na mmiri ara ehi gbara ụka; tomato na mkpụrụ osisi (ị chọghị iri unere na anyụ ugbu a); poteto; pasta siri ike na achịcha ntụ ọka siri ike. Gbalịa ka ị rie nri obere nri yana ịghara iri nri.
Mgbe akpịrịkpa masịrị gị, gaa nke atọ, nke ọ na-achọsi ike ịrapagidesi ike ruo ogologo oge o kwere mee. Ugbu a ị nwere ike iri ihe ọ bụla ị chọrọ, ma dị ka o kwere mee ka onwe gị ọkara emecha ngwaahịa, abụba na eghe nri, ihe ọ bụla nri na ihe ọṅụṅụ ebe e nwere ebe maka shuga. A na-akwado egwuregwu na ibi ndụ na-arụsi ọrụ ike na usoro niile nke nri onye isi ala.
Ihe atụ nke nri kwa izu maka nke mbụ nke usoro nri onye isi ala
Monday
Nri ụtụtụ: àkwá sie; Otu iko ihe ọṅụṅụ tomato; iberi nke anụ ehi steamed ma ọ bụ sie.
Nri ehihie: a saucer nke abụba-free obi chiiz weere na tomato Mpekere na seasoned na herbs; tii.
Nri ehihie: fillet ọkụkọ sie na walnuts, garlic, pasili na mmanụ olive.
N'ehihie nri: salad nke cheese cheese, tomato, kukumba, herbs.
Nri abalị: achịcha ghere eghe na broccoli steamed na obere salad nke akwụkwọ nri na-abụghị starchy.
Nke abụọ nri abalị: 2 tbsp. l. obere abụba ụlọ chiiz na lemon zest.
Tuesday
Nri ụtụtụ: casserole, ihe ndị dị na ya bụ cheese cheese, egg egg, tomato; tii ma ọ bụ kọfị.
Nri ehihie: obere abụba ụlọ chiiz.
Nri ehihie: ara ọkụkọ enweghị akpụkpọ anụ; kukumba na letus.
N'ehihie nri: kabeeji stewed na ụlọ ọrụ nke ero.
Nri abalị: sie akwụkwọ ndụ akwụkwọ ndụ agwa; salad si kabeeji na kelp.
Nri anyasị nke abụọ: obere kefir (iko) ma ọ bụ obere cheese cheese.
Wednesday
Nri ụtụtụ: sie sie ma ọ bụ ghee eghe ọkụkọ na pan frying; Otu iko ihe ọṅụṅụ tomato; sie ma ọ bụ sie anụ ehi fillet; kọfị Tea.
Nri ehihie: otu iberibe chiiz siri ike nke nwere obere abụba (ọkacha mma adighi nnu).
Nri ehihie: sie calamari na kukumba-salad.
N'ehihie nri: puree ọ bụla akwụkwọ nri.
Nri abalị: kabeeji stewed na mushrooms na akụkụ salad, nke nwere sie beets, walnuts na garlic; tii.
Nri anyasị nke abụọ: ụfọdụ cheese cheese na chunks nke citrus.
Thursday
Nri ụtụtụ: omelet nke àkwá abụọ, herbs na mmiri ara ehi; Otu iko ihe ọṅụṅụ tomato.
Nri ehihie: cheese cheese na mpekere tomato.
Nri ehihie: salad nke kabeeji ọcha na eyịm green; uzuoku ma ọ bụ ehi amịrị.
N'ehihie nri: cheese cheese (i nwere ike, yana nri ehihie, na tomato).
Nri abalị: stewed flounder na kọlịflawa
Nri anyasị nke abụọ: curd
Friday
Nri ụtụtụ: omelet emere site na akwa ọkụkọ, iberibe ehi na tomato.
Nri ehihie: cheese cheese na ala nkpuru ala obula; Kọfị tii.
Nri ehihie: salad Greek.
N'ehihie nri: iberi nke ike cheese na tomato.
Nri abalị: sie oporo na kukumba ọhụrụ.
Nri abalị nke abụọ: otu iko kefir ma ọ bụ obere cheese cheese.
Saturday
Nri ụtụtụ: cheese cheese butere na chiiz na tomato; tii ma ọ bụ kọfị.
Nri ehihie: iberi nke cheese kacha nta na abụba walnuts.
Nri ehihie: salad nke squid sie, cheese feta, tomato, herbs na garlic.
Nri ehihie: chiiz ụlọ na tomato cherry.
Nri abalị: steamed chicken fillet; ọcha kabeeji salad na herbs.
Nke abụọ nri abalị: 2 tbsp. l. chiiz ụlọ; tii.
Sunday
Nri ụtụtụ: omelet nke àkwá ọkụkọ 1-2 na obere olu; otu iko ihe ọ pumpụkinụ ugu.
Nri ehihie: cheese cheese na pasili.
Nri ehihie: steamed kelp na broccoli.
N'ehihie nri: salad si cheese cheese ma ọ bụ obere abụba cheese, tomato na ole na ole mkpụrụ.
Nri anyasị: iberi nke anụ ehi esiri esi; tomato ma ọ bụ broccoli.
Nri abalị nke abụọ: obere obere cheese na lemon zest ma ọ bụ iko yogọt efu.
NoteN’izu nke abụọ nke nka onye isi ala, ị kwesiri iri otu ihe.
Ihe atụ nke nri kwa izu maka agba nke abụọ nke nri onye isi ala
Mọnde Fraịde
Nri ụtụtụ: otu iko nke enweghị abụba ma ọ bụ 1% kefir; obere apụl; kọfị Tea.
Nri ehihie: oroma.
Nri ehihie: Siza salad.
Nri ehihie n'ehihie: ihe dị ka 100 g nke cheese cheese; tomato ma ọ bụ kukumba.
Nri abalị: iyak sie na akwukwo nri obula.
Nri anyasị nke abụọ: cheese cheese na ụfọdụ mkpụrụ agbakwunyere.
Tuzdee, Satọde
Nri ụtụtụ: oatmeal na mmiri ara ehi dị ala; oroma; kọfị Tea.
Nri ehihie: sie akwa.
Nri ehihie: sie azu azu; akwukwo nri na-abụghị starchy salad; otu achịcha; tii.
Nri ehihie: otu iko yogọt efu; ube ma ọ bụ apụl.
Nri abalị: sie anụ sie; iberi achịcha na salad.
Nri abalị nke abụọ: obere abụba ụlọ chiiz (2 tbsp. L.) Na iberi nke ọchịchịrị chocolate.
Wenezde, ụbọchị ụka
Nri ụtụtụ: sie ya akwa; iberi achicha na otu iko ihe ọ juiceụ juiceụ tomato.
Nri ehihie: ihe ruru 100 g nke curd; Kọfị tii.
Nri ehihie: sie fillet sie; salad nke tomato na kukumba; otu di na nwunye na ọka croutons.
N'ehihie nri: iberi nke obere abụba cheese na ọkara otu apụl.
Nri abalị: sie anụ ọkụkọ na salad na-abụghị starchy salad; otu iko tii.
Nri anyasị nke abụọ: apụl ma ọ bụ apụl apụl.
Thursday
Nri ụtụtụ: otu iko nke yogọt nke nwere abụba dị ala; ube.
Nri ehihie: cheese cheese na ọkara tomato; Kọfị tii.
Nri ehihie: sie toki; di na nwunye ole na ole nke buckwheat porridge; kukumba ma ọ bụ tomato.
N'ehihie nri: obi chiiz na ụlọ ọrụ nke a njuaka nke mkpụrụ na apụl iberibe.
Nri ehihie: fillet azụ esi esi; ihe ndozi ihe oriri nke sitere na ngwaahịa ndị na-abụghị starchy; iberi achịcha.
Nri abalị nke abụọ: ihe dịka 70-80 g nke cheese cheese na ngwakọta nke mkpụrụ osisi ọ bụla.
Ihe nlere anya nke nri kwa izu maka usoro nke atọ nke nri onye isi ala
Mọnde Fraịde
Nri ụtụtụ: sie ya akwa; oatmeal esi nri na mmiri ara ehi na mgbakwunye nke akụ; tii ma ọ bụ kọfị.
Nri ehihie: achicha di iche iche ma obu kuki; tii.
Nri ehihie: otu efere nke ofe akwukwo nri; ghere eghe anụ; Tomato; iberi achịcha.
N'ehihie nri: salad nke tomato na kukumba.
Nri abalị: iyak fillet butere na akwụkwọ nri.
Nri abalị nke abụọ: chiiz ụlọ na tomato ma ọ bụ otu iko mmiri ara ehi (kefir).
Tuzdee, Satọde
Nri ụtụtụ: ọkara otu iko tomato nke nwere yogọt nwere abụba dị ala; tii ma ọ bụ kọfị.
Nri ehihie: Sanwichi emere site na iberibe achịcha, anụ ham, ma ọ bụ anụ na ahịhịa.
Nri ehihie: okroshka esiri kefir.
N'ehihie nri: salad akwukwo nri.
Nri abalị: osikapa agba aja aja (di na nwunye nke ngaji sie); shrịmp; ọ bụrụ na achọrọ, otu iko mmanya (ọkacha mma na akọrọ).
Nri anyasị nke abụọ: otu iko yogọt na ube.
Wenezde, ụbọchị ụka
Nri ụtụtụ: omelet si na di na nwunye nke àkwá ọkụkọ na tomato; iberi achịcha na tii.
Nri ehihie: apụl.
Nri ehihie: sandwiches achịcha abụọ na ham; Tea kọfị; Mpekere 2 nke egusi.
N'ehihie nri: 2 sie nduku na ụlọ ọrụ ndị dị elu.
Nri abalị: sie anụ siri ike; salad (tomato, kukumba, mgbịrịgba).
Nri abalị nke abụọ: kefir na mkpịsị aka nke mkpụrụ osisi.
Thursday
Nri ụtụtụ: obere efere pancakes; tii ma ọ bụ kọfị.
Nri ehihie: piich.
Nri ehihie: nnukwu efere nke ofe akwukwo nri; sie ma ọ bụ sie anụ anụ; tii; Apple.
N'ehihie nri: akwukwo nri salad, ejighị ya kpọrọ drizzled na akwukwo nri mmanụ.
Nri abalị: iyak sie na di na nwunye.
Nri anyasị nke abụọ: otu iko yogọt na walnuts 2-3.
Ndenye aka na nri onye isi ala
- Nri ndị isi, ma ọ bụrụ na e jiri ya tụnyere ụzọ ndị ọzọ ị ga-esi felata, nwere ọtụtụ contraindications.
- Yabụ, naanị ụmụ nwanyị dị ime ma na-enye nwa ara, ụmụaka na ndị agadi ekwesịghị ịrịọ ya maka enyemaka.
- Ọ ka mma ịghara iri nri maka ụkọ ọnwụ na nbibi nke ọrịa na-adịghị ala ala.
Uru nke nri Onye isi ala
- Nri nke ndi isi nwere otutu uru. Dika ihe omumu sayensi gosiputara, mgbe achoputara ya, ihe obara shuga na agbada na ogo ya.
- A na-atụ aro iji dochie abụba ndị jupụtara n'ụkpụrụ na mmanụ ihe oriri. Nke a na-enye aka belata ohere nke ọrịa obi na ọrịa ndị ọzọ dị oke njọ.
- Nri nkewa na-eme ka afọ ju gị. Ihe oriri nke ndị isi, n'ozuzu, na-edozi ahụ maka ọrụ ziri ezi ma na-enye aka na nhazi usoro nke metabolic, si otú ahụ na-ebelata ohere nke ịlaghachi n'ọdịnihu.
- Usoro a na-enye nri dị iche iche ma na-edozi ahụ. Ọ bụrụ n ’ịkọkọta menu n’ụzọ ziri ezi, ịnwere ike ịnye ahụ ya setịpụrụ ihe dị mkpa.
Diskọ ihe ụfọdụ nke nri onye isi ala
- Rịba ama na ọtụtụ ndị na-edozi ahụ anaghị akwado ọnwụ ọsọ ọsọ na-ekwe nkwa na nke mbụ nke nri onye isi ala. A na-ahụta nlekọta ibu dị ka ihe dị mma - ọ bụghị ihe karịrị otu kilogram na ọkara kwa izu. N'ebe a, ha dị ịrịba ama karị.
- Ka ibu ibu ga-apụ ruo mgbe ebighị ebi, site na iji ihe na-emerụ ahụ, ma ndị dị otú ahụ hụrụ n'anya, ngwaahịa, ịkwesịrị ịzere ndụ gị niile. Ọtụtụ àgwà iri nri ga-adị mkpa ka e wughachi ya. Ọ ga-arụ ọrụ n'onwe gị!
Na-emegharị nri onye isi ala
Ọ bụrụ na ọ dị gị mma, mana ịchọrọ ịkwụsị ibu karịa, ị nwere ike ịlaghachi na nke mbụ nke usoro a oge ọ bụla ịchọrọ. Akụkụ nke atọ na-atụ aro ka emere gị maka ndụ. Mgbe ahụ ibu gabigara agaghị alọghachikwute gị.