Matanho Asingarwadzi Kubudirira

Zvemukati

• Ongororo ye

Tarisa uone kuti yedu yemuenzaniso menyu inoshanduka sei kubva paSvondo 1 (anodya zvakanyanya paradhiso) kusvika Svondo 4 (nzira yekurema-kurasikirwa nzira yekuenda) kuti uone kuti zviri nyore sei kudonhedza mazana matatu emakoriori zuva nezuva pasina kurasikirwa nekuravira, kuzara kana kurudziro. (Shanduko dzevhiki nevhiki hadzina kujeka, saka tiri kudzidhinda nemavara akatsveyama kuti tikuratidze kuti shanduko diki inogona kuita mutsauko mukuru mumakoriyumu.) Vhiki 1-3 inoitirwa kuratidza yakajairika macalorie akawanda; zvikafu izvi hazvikurudzirwi kuti uremerwe uremu.

Vhiki 1: ZVOKUSARA KUDYA

Kudya kwemangwanani (585 cal.) 1 1/2 makapu raisin bran (285 cal.) ine 1 kapu yemukaka wese (160 cal.), 1 kapu yemuto weorenji (110 cal.), 1 kapu yekofi (10 cal.) nehafu yepunipuni -nehafu (20 cal.)

Kudya kwemasikati (160 cal.) 1 mugaba lowfat lemon yoghurt (160 cal.), girazi remvura inopenya

Kwekudya kwemasikati (900 cal.) Tuna saladhi parye (350 cal.), 1 kapu yematomatisi muto (160 cal.), 3 oatmeal cookies (240 cal.), gaba resoda (150 cal.)

Midafternoon snack (220 cal.) 2 ounces pretzels (220 cal.)

Kudya kwemanheru (503 cal.) 3 1/2 ounces yakabikwa salmoni (180 cal.), 1 1/2 makapu broccoli (105 cal.), 1 mbatatisi yepakati (118 cal.) Ine 1 punipuni batare (100 cal.)

Manheru snack (290 cal.) 1 mukombe lowfat ice cream (240 cal.) Ine 2 mashupuni chokoreti fudge topping (50 cal.)

Yese macalorie: 2,658

Vhiki 2: 300 CALORIES PASI

Kudya kwemangwanani (445 cal.) 1 kapu yemazambiringa akaomeswa (190 cal.) ine 1 kapu mukaka wose, 1 orenji (65 cal.), 1 kapu yekofi ine 1/4 kapu 2% mukaka (30 cal.)

Kudya kwemasikati (160 cal.) 1 mudziyo lowfat ndimu yogati, girazi remvura inopenya

Kwekudya kwemasikati (670 cal.) Tuna saladhi parye, kapu imwe yemadomasi soup, 2 oatmeal cookies (160 cal.), diet soda (0 cal.)

Masikati masikati (300 cal.) 2 ounces pretzels, apuro yepakati (80 cal.)

Kudya kwemanheru (560 cal.) 3 1/2 ounces yakabikwa saumoni, 1 1/2 makapu broccoli, 1 mbatatisi mbatatisi yakasanganiswa ne 1 kikapu bhotela, 1 mukombe cantaloupe (57 cal.)

Chikafu chemanheru (230 cal.) 3/4 kapu lowfat ice cream (180 cal.) nemaspuni maviri echokoreti fudge topping

Yese macalorie: 2,375

Vhiki 3: 600 CALORIES PASI

Kudya kwemangwanani (286 cal.) Greek Omelet Nematomatisi uye Feta Cheese, chidimbu chimedu chezviyo (80 cal.), 1 kapu cantaloupe (57 cal.), 1 kapu yekofi ine 1/4 kapu 2% mukaka Pakati pehusiku Masikati masikati tudyo (160 cal.) 1 mudziyo lowfat ndimu yogati, girazi remvura inopenya

Kwekudya kwemasikati (670 cal.) Tuna saladhi parye, 1 kapu yematomatisi soup, 2 oatmeal cookies, diet soda

Midafternoon snack (300 cal.) 2 ounces pretzels, apuro yepakati

Kudya kwemanheru (421 cal.) 31/2 ounces yakabikwa salmoni, 1 1/2 makapu broccoli, 1 mbatatisi mbatatisi ine 3 maspuni salsa (18 cal.)

Manheru snack (230 cal.) 3/4 mukombe lowfat ice cream ine 2 mashupuni chokoreti fudge topping

Yese macalorie: 2,067

Vhiki 4: 900 MACALORI PASI

Kudya kwemangwanani (304 cal.) Greek Omelet Nemadomasi uye Feta Cheese, zvidimbu zviviri zviyo-zviyo (160 cal.), 1 kapu yekofi ine 1/4 mukombe 1% mukaka (25 cal.)

Kudya kwemasikati (114 cal.) 2 makapu cantaloupe (114 cal.)

Kwekudya kwemasikati (281 cal.) Sesame Quinoa Salad Ine Shrimp (281 cal .; ona recipe papeji 144), diet soda

Midafternoon snack (243 cal.) 1 oz. maarumondi (163 cal.), Pakati peapuro

Kudya kwemanheru (589 cal.) Green saladhi ine 1 punipuni imwe yemafuta emuorivhi uye bharisamu vhiniga (120 cal.), Chicken Curry Nerice Rice uye Peas (399 cal.; Ona recipe papeji 144), 1 mukombe broccoli (70 cal.)

Chikafu chemanheru (230 cal.) 3/4 mukombe lowfat ice cream ine 2 mashupuni chokoreti fudge topping

Ese macalorie: 1,761

MAZUVA MAZUVA ANOPONESWA: 897

Ongororo ye