Amanyathelo angenabuhlungu aya empumelelweni

Umxholo

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Jonga ukuba isampulu yemenyu yethu itshintsha njani ukusuka kwiVeki yoku-1 (iparadesi yokutya kakhulu) ukuya kwiVeki yesi-4 (indlela yokwehla kobunzima) ukuze ubone ukuba kulula kangakanani ukulahla iikhalori ezingama-300 yonke imihla ngaphandle kokulahla incasa, ukugcwala okanye inkuthazo. (Utshintsho olwenziwe evekini ukuya evekini lufihlakele, ke siyaziprinta ngoonobumba abakekeleyo ukubonisa ukuba utshintsho oluncinci lungenza umahluko omkhulu kwiikhalori.) Iiveki 1-3 zenzelwe ukubonisa ukutya okuphezulu kwekhalori; ezi zidlo azikhuthazwa ukunciphisa umzimba.

Iveki yoku-1: YINTONI ONGAYITHI

Isidlo sakusasa (585 cal.) 1 1/2 iikomityi zerabins (285 cal.) Kunye nekomityi enye yobisi (160 cal.), 1 indebe ye-orange juice (110 cal.), 1 indebe yekhofi (10 cal.) -kunye nesiqingatha (20 cal.)

I-snack yasekuseni (160 cal.) 1 Isikhongozeli se-lowfat ye-yoghurt yeelamuni (i-160 cal.), Iglasi yamanzi amenyezelayo

Isidlo sasemini (900 cal.) Isaladi ye-tuna kwi-rye (i-350 cal.), Ikomityi enye ye-tomato isobho (i-160 cal.), I-cookies ezintathu ze-oatmeal (i-240 cal.), I-can of soda (150 cal.)

Isidlo sasemini sasemini (220 cal.) Ii-ounces ezimbini ii-pretzels (i-220 cal.)

Isidlo sangokuhlwa (503 cal.) I-3/2 i-ounces i-salmon ebusiweyo (i-180 cal.), I-1/2 iikomityi ze-broccoli (i-105 cal.), 1 i-potato ephakathi (i-118 cal.) Kunye ne-1punipoon ibhotela (i-100 cal.)

Isidlo sangokuhlwa (290 cal.) 1 indebe ye-ice cream (i-240 cal.)

Iikhalori ezipheleleyo: 2,658

Iveki yesi-2: I-300 CALORIES PHANTSI

Isidlo sakusasa (445 cal.) 1 indebe ye-raisin bran (i-cal cal 190) kunye nekomityi enye yobisi, 1 i-orange (65 cal.), 1 indebe yekhofi kunye ne-1/4 indebe 2% yobisi (30 cal.)

I-snack yasekuseni (I-160 cal.) 1 Isikhongozelo se-lowfat ye-yoghurt ye-lemon, iglasi yamanzi abengezelayo

Isidlo sasemini (670 cal.) Isaladi ye-tuna kwi-rye, 1 indebe yesuphu yetumato, ii-cookies ezimbini ze-oatmeal (i-160 cal.), Isoda yokutya (i-0 cal.)

Isidlo sasemini sasemini (300 cal.) Ii-ounces ezimbini ii-pretzels, i-apile ephakathi (i-80 cal.)

Isidlo sangokuhlwa (560 cal.) I-3/2 i-ounces i-salmon ebusiweyo, i-1/2 yeekomityi ze-broccoli, i-potato ephakathi e-1 ifakwe ibhotile ye-1, i-1 indebe ye-cantaloupe (i-57 cal.)

Isidlo sangokuhlwa (230 cal.) 3/4 indebe ye-ice cream ephantsi (i-180 cal.) Iipunipoyi ezi-2 zeetshokholethi

Iyonke iikhalori: 2,375

Iveki yesi-3: I-600 CALORIES PHANTSI

Isidlo sakusasa (286 cal.) I-Omelet yesiGrike Eneetumato kunye ne-Feta Cheese, isilayi esi-1 somgubo wengqolowa (80 cal.), ikomityi enye yekhantaloupe (57 cal.), ikomityi enye yekofu ene-1/4 indebe yobisi oluyi-2%. I-snack yasemini yasekuseni (160 cal.) 1 isikhongozeli lowfat lemon iyogathi, iglasi yamanzi ahlwahlwazayo

Isidlo sasemini (670 cal.) Isaladi ye-tuna kwi-rye, 1 ikomityi yesuphu yetumato, ii-oatmeal cookies ezi-2, ukutya kwesoda

Isidlo sasemini sasemini (300 cal.) Iipretzels ezi-2, iapile ephakathi

Isidlo sangokuhlwa (421 cal.) 31/2 i-ounces i-salmon ebusiweyo, i-1/2 yeekomityi ze-broccoli, i-potato e-1 ephakathi enezipuni ezintathu ze-salsa (18 cal.)

Isidlo sangokuhlwa (230 cal.) 3/4 ikomityi ye-ice cream enamafutha aphantsi namacephe ama-2 etshokholethi yefudge yokuthambisa

Iikhalori ezipheleleyo: 2,067

Iveki yesi-4: 900 IIKALORI PHANTSI

Isidlo sakusasa (304 cal.) I-Omelet yesiGrike Eneetumato kunye ne-Feta Cheese, izilayi ezi-2 ze-whole-grain toast (160 cal.), ikomityi yekofu e-1 kunye ne-1/4 yekomityi yobisi olu-1% (25 cal.)

I-snack yasekuseni (114 cal.) Iikomityi ezimbini ze-cantaloupe (114 cal.)

Isidlo sasemini (281 cal.) I-Sesame Quinoa isaladi ene-Shrimp (281 cal .; jonga iresiphi kwiphepha le-144), ukutya kwesoda

Isidlo sasemini sasemini (243 cal.) 1 oz. Iiamangile (i-163 cal.), Iapile eliphakathi

Isidlo sangokuhlwa (589 cal.) Isaladi eluhlaza kunye necephe eli-1 ioli yomnquma nganye kunye neviniga yebhalsamu (120 cal.), I-Chicken Curry ene-Brown Rice kunye nee-Peas (399 cal.; bona iresiphi kwiphepha le-144), 1 ikomityi ye-broccoli (70 cal.)

Isidlo sangokuhlwa (230 ikhal.) 3/4 yekomityi ye-ice cream eneepunipoli ezimbini zetshokholethi

Iyonke iikhalori: 1,761

IIKHORALI ZEMIHLA NGOKUGCINWA: 897

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