Masitepe Opweteka Opambana

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Onani momwe mndandanda wazosankha zathu umasinthira kuyambira Sabata 1 (paradiso wodya mopitirira muyeso) mpaka Sabata 4 (njira yochepetsera kunenepa) kuti muwone momwe kuli kosavuta kusiya ma calories 300 tsiku lililonse osataya kununkhira, chidzalo kapena chilimbikitso. (Zosintha sabata ndi sabata ndizobisika, chifukwa chake timazisindikiza m'makalata kuti tikuwonetseni momwe kusintha pang'ono kungapangitsire kusintha kwakukulu pama calories.) Masabata a 1-3 amayenera kuwonetsa kudya kwakeko kochuluka; chakudya ichi sichikulimbikitsidwa kuti muchepetse kunenepa.

Sabata 1: ZIMENE OSATI KUDYA

Chakudya cham'mawa (585 cal.) 1 1/2 makapu azitsamba zoumba (285 cal.) Ndi 1 chikho mkaka wonse (160 cal.), 1 chikho cha madzi a lalanje (110 cal.), 1 chikho cha khofi (10 cal.) Ndi supuni 1 theka -ndi theka (20 cal.)

Chotupitsa chakumadzulo (160 cal.) 1 chidebe cha lowfat mandimu yogurt (160 cal.), Galasi lamadzi owala

Chakudya chamadzulo (900 cal.) Saladi ya tuna pa rye (350 cal.), 1 chikho cha phwetekere msuzi (160 cal.), 3 oatmeal makeke (240 cal.), chitini cha soda (150 cal.)

Chakudya chamasana (220 cal.) 2 ounces pretzels (220 cal.)

Chakudya chamadzulo (503 cal.) 3 1/2 ounces salmon (180 cal), 1 1/2 makapu broccoli (105 cal.), 1 mbatata yosalala (118 cal.) Ndi supuni 1 batala (100 cal.)

Chakudya chamadzulo (290 cal.) 1 chikho cha lowfat ayisikilimu (240 cal.) ndi supuni 2 za chokoleti fudge topping (50 cal.)

Ma calories onse: 2,658

Sabata 2: 300 CALORIES PANSI

Chakudya cham'mawa (445 cal.) 1 chikho choumba mphesa (190 cal.) ndi 1 chikho mkaka wonse, 1 lalanje (65 cal.), 1 chikho khofi ndi 1/4 chikho 2% mkaka (30 cal.)

Chotupitsa chakumadzulo (160 cal.) 1 chidebe chotsitsa cha yogimu ya mandimu, kapu yamadzi owala

Chakudya chamadzulo (670 cal.) Saladi ya tuna pa rye, 1 chikho cha phwetekere msuzi, 2 oatmeal cookies (160 cal.), Zakudya zosakaniza (0 cal.)

Chakudya chamasana (300 cal.) 2 ounces pretzels, apulo wapakatikati (80 cal.)

Chakudya chamadzulo (560 cal.) Ma ola 3 1/2 a salimoni wowotcha, makapu 1 1/2 a burokoli, mbatata imodzi yokhala ndi supuni imodzi ya batala, 1 chikho cha cantaloupe (57 cal.)

Akamwe zoziziritsa kukhosi madzulo (230 cal.) 3/4 chikho lowfat ayisikilimu (180 cal.) ndi supuni 2 za chokoleti fudge topping

Ma calories onse: 2,375

Sabata 3: 600 CALORIES PANSI

Chakudya cham'mawa (286 cal.) Greek Omelet Ndi Tomato ndi Feta Tchizi, chidutswa chimodzi chotupitsa chambewu (80 cal.), 1 chikho cha cantaloupe (57 cal.), 1 chikho khofi ndi 1/4 chikho 2% mkaka Chakudya cham'mawa cham'mawa (160 cal.) 1 chidebe chokhala ndi mafuta ochepa a mandimu yoghurt, galasi lamadzi othwanima

Chakudya chamadzulo (670 cal.) Saladi ya tuna pa rye, 1 chikho cha phwetekere msuzi, 2 oatmeal cookies, soda

Chakudya chamadzulo masana (300 cal.) 2 ounces pretzels, apulo wapakati

Chakudya chamadzulo (421 cal.) Ma ola 31/2 a salimoni wowotcha, makapu 1 1/2 a broccoli, mbatata imodzi yokhala ndi masupuni atatu a salsa (18 cal.)

Akamwe zoziziritsa kukhosi madzulo (230 cal.) 3/4 chikho lowfat ayisikilimu ndi supuni 2 chokoleti fudge topping

Ma calories onse: 2,067

Sabata 4: 900 KALORI PASI

Chakudya cham'mawa (304 cal.) Greek Omelet Wokhala Ndi Tomato ndi Feta Tchizi, magawo 2 a chotupitsa chambewu (160 cal.), khofi imodzi yokhala ndi 1/4 chikho 1% mkaka (25 cal.)

Chotupitsa chakumadzulo (114 cal.) 2 makapu cantaloupe (114 cal.)

Chakudya chamadzulo (281 cal.) Salame ya Quinoa Salad Ndi Shrimp (281 cal .; onani Chinsinsi patsamba 144), soda

Chakudya chamadzulo masana (243 cal.) 1 oz. maamondi (163 cal.), Apulo wapakatikati

Chakudya chamadzulo Saladi wobiriwira wokhala ndi supuni 1 mafuta aliwonse ndi viniga wosasa (120 cal.), Chicken Curry Ndi Mpunga Wofiirira ndi Nandolo (399 cal.; Onani Chinsinsi patsamba 144), 1 chikho broccoli (70 cal.)

Chakudya chamadzulo (230 cal.) 3/4 chikho lowfat ayisikilimu ndi supuni 2 chokoleti fudge topping

Ma calories onse: 1,761

MAFUNSO A TSIKU NDI TSOPANO ASungidwa: 897

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