Nantsi eyona ndlela yokutya eneprotheyini ephezulu

Nantsi eyona ndlela yokutya eneprotheyini ephezulu

Iinzuzo zokutya okuneprotheyini eninzi ziquka ukunciphisa ubunzima bomzimba, ukwehla kobunzima obuzinzileyo, ukonyuka kokutya, kunye nokuncipha kwamafutha omzimba.Ukutya okucetywayo okuneprotheyini eninzi kubandakanya ubuncinci be-85 grams yeprotheyini ngosuku, isasazwa kwisidlo ngasinye, ukuphumeza imvakalelo yokuhlutha kunye nokwaneliseka.

Ekubeni abantu abaninzi balandela izicwangciso zokutya ukuze banciphise umzimba, isicwangciso sithatha unonophelo ukuba singadluli umda we-1500-calorie ngosuku.

Usuku lokuqala

Isidlo sakusasa (401 calories)
• I-avocado kunye ne-kale omelet enye
I-Snack (131 calories)
1 ipere enkulu
1 i-orenji ephakathi
Isidlo sasemini (430 calories)
• Inxalenye enye yesaladi kunye neertyisi kunye netuna
I-Snack (156 calories)
• Isiqingatha sekomityi yeyogathi yeGreek ecacileyo, enamafutha aphantsi
• Isiqingatha sekomityi yamaqunube
Isidlo sangokuhlwa (400 calories)
• Isitya esinye sesalmon egcadiweyo yerosemary kunye neasparagus kunye neetapile
Inani lemihla ngemihla: iikhalori ze-1518 - i-71 grams yamanqatha - i-94 grams yeprotheni - i-137 grams ye-carbohydrates - i-32 grams yefiber - i-1714 milligrams ye-sodium.

ngosuku lwesibini

Isidlo sakusasa (410 calories)
• Iseti enye yecherry echasene nokudumba kunye nejusi yesipinatshi
I-Snack (181 calories)
• I-1 ikomityi yeyogathi yeGreek ecacileyo, enamafutha aphantsi
• Isiqingatha sekomityi yamaqunube
Isidlo sasemini (374 calories)
• Isaladi enye yesipinatshi kunye nestrawberry
I-Snack (100 calories)
• Isiqingatha sekomityi yeedama
Isidlo sangokuhlwa (454 calories)
• Isaladi enye ebhakiweyo enequinoa ekrwada
Iitotali zemihla ngemihla: 1519 iikhalori - 75 grams zamafutha - 88 grams zeprotheyini - 134 grams zecarbs - 30 grams zefiber - 1432 milligrams yesodium

ngosuku lwesithathu

Isidlo sakusasa (410 calories)
• Iseti enye yecherry echasene nokudumba kunye nejusi yesipinatshi
I-Snack (110 calories)
• I-1 ikomityi yeyogathi yeGreek ecacileyo, enamafutha aphantsi
Isidlo sasemini (374 calories)
• Isaladi enye yesipinatshi kunye nestrawberry
I-Snack (112 calories)
• Iqanda eli-1 elibilisiwe
• Isiqingatha sekomityi yamaqunube
Isidlo sangokuhlwa (514 calories)
• Isidlo se-1 senkukhu kunye nemifuno kunye neparsley, i-walnuts kunye ne-pesto sauce
Iitotali zemihla ngemihla: 1520 iikhalori - 78 grams zamafutha - 92 grams zeprotheyini - 126 grams zecarbohydrates - 28 grams zefiber - 1576 milligrams yesodium

ngosuku lwesine

Isidlo sakusasa (341 calories)
1 ikomityi ecacileyo, i-fat-fat yoghurt yamaGrike
• Isiqingatha sekomityi yeeamangile ezisikiweyo
• Isiqingatha sekomityi yamaqunube
I-Snack (131 calories)
Ipere enkulu
Isidlo sasemini (374 calories)
Yabelana ngesipinatshi kunye namaqunube
Amandla
I-Snack (216 calories)
• Iialmondi ezingama-20 ezomileyo ezigcadiweyo ezingenatyiwa
• Ikomityi yamaqunube
Isidlo sangokuhlwa (442 calories)
• Isitya esinye se-shrimp kunye ne-pepper kebab eqhotsiweyo itswele elibomvu
Iitotali zemihla ngemihla: 1504 calories - 82 grams amafutha - 90 grams protein - 115 grams carbohydrate - 31 grams fiber - 1003 milligrams sodium

Ngosuku lwesihlanu

Isidlo sakusasa (410 calories)
• Iseti enye yecherry echasene nokudumba kunye nejusi yesipinatshi
I-Snack (87 calories)
• Isiqingatha sekomityi yeyogathi yeGreek ecacileyo, enamafutha aphantsi
• Isiqingatha sekomityi yamaqunube
Isidlo sasemini (374 calories)
• Isaladi enye yesipinatshi kunye nestrawberry
I-Snack (154 calories)
• I-20 grams yee-almonds eziqhotsiweyo ezingenatyuwa
Isidlo sangokuhlwa (463 calories)
• Ibhega e-1 kunye neefries zebhatata
Iitotali zemihla ngemihla: 1488 calories - 82 grams amafutha - 90 grams protein - 113 grams carbohydrate - 30 grams fiber - 1442 milligrams sodium

ngosuku lwesithandathu

Isidlo sakusasa (341 calories)
• I-1 ikomityi yeyogathi yeGreek ecacileyo, enamafutha aphantsi
• Isiqingatha sekomityi yeeamangile ezisikiweyo
• Isiqingatha sekomityi yamaqunube
I-Snack (200 calories)
• I-apile ye-1 ephakathi
• 1 tbsp. Ibhotolo ye-peanut yendalo
Isidlo sasemini (374 calories)
• Isitya esinye sembotyi emhlophe kunye ne-avokhado ethosiweyo
• I-1 indebe ye-kefir ecacileyo, ephantsi kwe-fat-fat (ubisi oluvundisiweyo).
• I-clementine e-1
I-Snack (170 calories)
• Iialmondi ezingama-22 ezomileyo ezigcadiweyo
Isidlo sangokuhlwa (431 calories)
• Isidlo esinye seGreen Farro sine:
Ikomityi kunye nesiqingatha seembotyi ezihlambulukileyo ezintsha
1 ithispoon ityuwa, ihlulwe
Ikomityi yamagqabi e-basil entsha
Ikota yekomityi yamagqabi amatsha eparsley
1 icephe egayiweyo igalikhi entsha
Isiqingatha se-teaspoon ye-anchovy paste
Isiqingatha sekomityi yeyogathi enamafutha agcweleyo
Iipunipoli ezi-2 ze-mayonnaise
1 isipuni sejisi entsha ye-lemon
Isiqingatha sekomityi yeoli ye-olive eyongezelelweyo
1 ikomityi ecolekileyo icucumber
1 ikomityi yenkukhu ephekiweyo yesifuba okanye iimbotyi ezimhlophe
Iitotali zemihla ngemihla: 1515 calories - 73 grams amafutha - 86 grams protein - 146 grams carbohydrate - 31 grams fiber - 1492 milligrams sodium

ngomhla wesixhenxe

Isidlo sakusasa (401 calories)
• I-orenji e-1 ephakathi
I-Snack (181 calories)
• I-1 ikomityi yeyogathi yeGreek ecacileyo, enamafutha aphantsi
• Isiqingatha sekomityi yamaqunube
Isidlo sasemini (374 calories)
• Isitya esinye sembotyi emhlophe kunye ne-avokhado ethosiweyo
• I-1 indebe ye-fat-fat yoghurt yeGreek
• I-clementine e-1
I-Snack (100 calories)
• Isiqingatha sekomityi yeedama
Isidlo sangokuhlwa (432 calories)
• Itofu enye yeCajun-marinated kunye ne-beetroot cream
Itotali yemihla ngemihla: 1488 calories - 72g fat - 85g protein - 142g carbs - 36g fiber - 1665mg sodium

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023