Musikana wese kana mudzimai anoda kugara akarereka uye akanaka. Kana chimiro chake chakanaka, saka hapana kudya kunamatira kwacho hakuna kudiwa. Ichokwadi kuti izvi hazvirevi kuti anogona kudya chero chaanoda. Somuenzaniso, munhu wose anoda mayonnaise, ketchup. Zviduku zviduku muzvokudya zvinofanirwa kunge zvisina kuwedzera kuwanda. Uye kuchengetedza misungo mukutaura, unoda mitambo. Chiedza chemazuva gumi nemashanu. Hapana anoti anogara muimba yekurovedza kwemaawa kana mazuva. Iwe haugoni kumushanyira zvachose. Shanda pamba.
Heano maitiro mashomanana mashoma. 1-2-3 kutanga
Yip: makumbo nashirine mapepa, masokisi anoshandiswa kune kunze, maoko pamwe pamberi pake.
Chii chatinoita: tinoita zvikwata zvitatu - "1 -2-3" tinoenda pasi, kusvika "4" isu tinokwira. Dzokorora kanomwe. Kuti tigadzirise chigumisiro, tinoita 10 kazhinji squats (kubva panzvimbo imwechete yekutanga).
"Imba Yako, Mambokadzi"
Yip: makumbo nashirine mafudzi, maoko pamusoro bhanhire.
Zvatinoita: tinoita kurwisa nemakumbo edu zvimwe. Nhanho yakareba mberi mberi, benderera kuruboshwe (kuruboshwe panguva imwechete inoramba iri munzvimbo). Tinodzokera kunzvimbo yepakutanga. Isu tinoita nguva 16 netsoka.
Isu tinosungira, vaviri isu tinosunga
Yip: makumbo nashirine mafudzi, maoko pamusoro bhanhire.
Zvatinoita: tinotakura kuremera kwomuviri kune gumbo rorudyi. Ibvi roruboshwe rinokurudzirwa kusvika kumucheto wechifukidzo, saka tinobvisa gumbo. Tinoedza kuchengeta mapepa munzvimbo. Kudzidzira kunoitwa kanomwe pamakumbo ose. Mabvi, makumbo pamwe chete, zvigaro zvakaderedzwa pazvitsitsinho, maoko mucheki pamberi pake.
Zvatinoita: tinosimuka pamabvi edu, tinogara pakutanga nerutsoka rworudyi, simuka, zvino tinodzokorora zvakafanana kune kuruboshwe. Tinoita makumi matatu.
Iva nechigaro, ndapota.
Yip: tinogara napyatkah (sezvakaita mubasa rekare), maoko pamusoro bhandi.
Zvatinoita: kukwira pamabvi ake, kuisa mberi rutsoka rworudyi rwakakotama pamabvi, maoko pamabvi. Tinoderedza mapepa pachitsitsinho chegumbo roruboshwe. Tinomuka. Tinodzokorora chiitiko ichi kanomwe. Tinochinja gumbo.
Pasi nemabhekete esimbi!
Yep: tinomira pamativi ose mana, mapende pasi pasi.
Zvatinoita: bvisa rutsoka rwakananga kune rumwe rutivi, pamakumbo akanaka kumutumbi. Isu tinowedzera, tora mudumbu, tiigadzirise. Isu tinogara kwenguva yakareba mune iyi inopa mazere 8. Tinodzokera kunzvimbo yepakutanga. Tinodzokorora dzimwe nguva katatu pamakumbo ose.
Dzorera kufema uye kutambanudza mishonga yakashanda (kuitira kuti pasina krepature).
Menyu yezuva racho
1500 kcal pazuva - zvakakwana kuti musikana apedze zvizere, asi kwete kuve nani. Uye tarisai kuti zvinokanganisa sei mharidzo yako!
Breakfast breakfast
Ngarava nezai uye avocado
- 1/2 avocado,
- 1 mazai,
- 1 zviyo zvose zvezviyo,
- hafu yegirazi yakachena raspberries.
Gadzira avocado pamwe chete, usingatauri, tora dombo, uye mune imwe yakasara kubva kwairi, gurai mazai. Itai avocado muhari yekubika uye uiendese kuchoto inopisa kusvika 180 ° C kwemaminitsi mashanu kusvika makumi manomwe kusvikira egg yakabikwa. Chingwa chinodyiwa newaini huru, mazabizi ezvokudya.
Vakadzi, avo vanodya nguva dzose vane avocados, vanoyera pavhareji ye 3.5 kilograms pasi pevaya vanonyara kubva kune fetus fetus, maererano nekuongorora kwesayenzi kwezvino.
Zvose: 330 makori.
Snack 1
- 100 ml ye11% cream,
- hafu yebhanana yakabikwa,
- 1/4 teaspoon yavanillin,
Iyo bhanana inobatsira kunzwa inofara pasinei nekukanganisa: mapuroteni ende tryptophan mumuviri anotendeuka kuva hormone inonzi joyoterotonin.
Zvose: 210 makori.
Snack 2
- 6 zvimedu zve zucchini ne peel,
- 9 cherry utamatisi, kucheka mukati,
- 2 tablespoons e mozzarella, yakagadzirwa pa grater yakawanda,
- 1 teaspoon yemafuta yemichero.
Fomu yekucheka nemafuta, isa canape mairi (zucchini-cherry-cheese) uye kubika muchoto pa200 ° C kwemaminetsi mashanu kusvika ku6.
Kudzorera mukanyiwa zucchini, iwe uchawana pizza imwechete, chete zvishoma zvishoma caloric.
Zvose: 150 makori.
Kudya
Stew of zucchini
- 150 gramu yemvere yehuku, isina ganda,
- 30 gramu ya feta, yakagumburwa,
- Half adiki zucchini, akacheka mu cubes,
- 1 / yemuvara wakanaka weBulgaria, ugove makerubhi,
- Ahafu-spoonful yemashizha emuti,
- 1 tablespoon yamafuta omuorivhi. Salt to taste.
Fry the breast on a brisket or frying pan and cut it. Zucchini, pepper uye thyme izere nemafuta, munyu uye muduruke muvheni yekare inenge yakapeteredzwa kusvika 200 ° C kwemaminitsi gumi nemashanu (pakati penzira iyo miriwo inofanira kusanganiswa). Kushumira, kuisa chicken kumusoro uye kudururira fete.
Kunyorera chifuva chisina ganda, iwe uchachengetedza kudya kwako kwemazuva 11 magamu!
Zvose: 410 makoriyori.
Kudya
Tropical scallops
- 200 g gungwa chechikepe,
- 1 tablespoon lilac onion, yakagadzirwa zvakanaka,
- 1 tablespoon mafuta omuorivhi,
- 1 tablespoon Sokalaima,
- 1 tablespoon unsalted soy sauce,
- hafu yemango, zvigurwa mumakumbo.
Bhatanidza bhotela, juisi juisi uye soy sauce; iri hafu yaro, chengetedza zvidzidzo (10 maminitsi), uye wedzera hafu yechipiri kune salsa kubva mumango iluk. Roast scallops mune yakaoma frying pan uye idya ne salsa.
Ichi chikamu chemakumbo anokwana magiramu 38 emuprotini - anopfuura hafu yemazuva ose.
Zvose: 400 makori.
TOTAL: 1500 Makorori.
Mumuviri wako uchakuonga kana, kunze kwerongwa hwekudya, iwe uchataurawo chirongwa chekudzidzisa.
Unogona kutenga :
- girazi rewaini yepiniki yekudya (120 makorikori)
Achafanira kusiya :
- kirimu muS smoothies - shandurai nemukaka (45 makori); uye feta (75 makorikori).