Chinangwa ndechokuita chiuno chako chitete, nyama uye kunyengedza.
Edza kusabvisa chokoti uye puddings kubva pane zvaunodya, inwa mvura zhinji uye udye michero itsva.
Nguva yekufambisa (sarudza chimwe chezvasarudzo):
a) hafu yevheji yakakura-mizinga, magiramu 100 emudziyo wekutengesa;
b) 25 g unsweetened cereal, rimwe apple.
Lunches (sarudza chimwe chezvasarudzo):
a) hafu yehutu yakakura, 150 g yehove yakabikwa pane grill, broccoli, kabichi;
b) zvidimbu zviviri zvechingwa kubva muupfu hwakakwana, saladhi kubva kune-kwete-calori mishonga, 50 g yenhu (isina ganda), 35 g yepasi-calori cheese.
Kudya (sarudza chimwe chezvasarudzo):
a) 125 g yepasi-fat steak yakabikwa pane grill, 50 g ye peas, yakabikwa tomate;
b) 75 gramu chero nyama ipi zvayo inotonhora, chikamu chikuru chevhisi yakasanganiswa;
c) 125 g yenguruve yakakangwa, yakabikwa, chikamu chikuru chevhisi yakasanganiswa.
Mukuwedzera kune kudya, unofanirwa kuita zvidzidzo zviri nyore. Simuka, tsoka dzakaparadzana zvakaparadzana, isa maoko ako kumusana wemusoro. Kubva pane chinzvimbo ichi, svinamira mberi, kushandura zvakasimba mutsara kune rumwe rutivi, uye tora bhora rakarurama remabvi ari kuruboshwe. Ruramisa uyezve ufukidze, uchibata jira rakasara remabvi akarurama. Dzokorora chiito chacho nguva 10.
Kudamba kunobatsirawo zvikuru, kunyanya kushanduka.