Nakhu ukudla okungcono kakhulu okunamaprotheni amaningi

Nakhu ukudla okungcono kakhulu okunamaprotheni amaningi

Izinzuzo zokudla okunothe ngamaprotheni zifaka phakathi isisindo somzimba esincishisiwe, ukwehla kwesisindo esiqhubekayo, ukusutha okwengeziwe, nokuncipha kwamafutha omzimba.Ukudla okuhlongozwayo okunamaprotheni amaningi kufaka okungenani amagremu angama-85 amaprotheni ngosuku, asatshalaliswa esidlweni ngasinye, ukuze kuzuzwe. umuzwa wokusutha nokwaneliseka.

Njengoba abantu abaningi belandela izinhlelo zokudla ukuze banciphise isisindo, uhlelo luyaqikelela ukuthi lungadluli umkhawulo wama-calories angu-1500 ngosuku.

Usuku lokuqala

Ukudla kwasekuseni (401 kilojoule)
• Ukwatapheya kanye ne-omelet ye-kale
I-Snack (ama-calories angu-131)
1 ipheya elikhulu
1 okusawolintshi okuphakathi
Isidlo sasemini (430 kilojoule)
• Ingxenye eyodwa yesaladi namatshwele ne tuna
I-Snack (ama-calories angu-156)
• Uhhafu wenkomishi yeyogathi yamaGreki engenalutho, enamafutha aphansi
• Ingxenye yenkomishi yama-blueberries
Isidlo sakusihlwa (ama-calories angu-400)
• I-XNUMX ye-rosemary eyosiwe i-salmon ne-asparagus namazambane
Isamba sansuku zonke: ama-calories angu-1518 - amagremu angu-71 amafutha - amagremu angu-94 amaprotheni - amagremu angu-137 ama-carbohydrate - amagremu angu-32 we-fiber - ama-milligram angu-1714 we-sodium.

ngosuku lwesibili

Ukudla kwasekuseni (410 kilojoule)
• Ukuphakelwa okukodwa kwe-cherry eqeda ukuvuvukala kanye nejusi yesipinashi
I-Snack (ama-calories angu-181)
• Inkomishi engu-1 yeyogathi yesiGreki engenalutho, enamafutha aphansi
• Ingxenye yenkomishi yamajikijolo
Isidlo sasemini (374 kilojoule)
• Isipinashi esisodwa kanye nesaladi yama-strawberry
I-Snack (ama-calories angu-100)
• Ingxenye yenkomishi ye-edamame
Isidlo sakusihlwa (ama-calories angu-454)
• Isaladi eyodwa ebhakiwe ye-kale ne-quinoa e-crispy
Ingqikithi yansuku zonke: amakhalori angu-1519 - amagremu angu-75 amafutha - amagremu angu-88 amaprotheni - amagremu angu-134 ama-carbs - amagremu angu-30 efayibha - ama-milligram angu-1432 we-sodium

ngosuku lwesithathu

Ukudla kwasekuseni (410 kilojoule)
• Ukuphakelwa okukodwa kwe-cherry eqeda ukuvuvukala kanye nejusi yesipinashi
I-Snack (ama-calories angu-110)
• Inkomishi engu-1 yeyogathi yesiGreki engenalutho, enamafutha aphansi
Isidlo sasemini (374 kilojoule)
• Isipinashi esisodwa kanye nesaladi yama-strawberry
I-Snack (ama-calories angu-112)
• Iqanda elibilisiwe elingu-1
• Ingxenye yenkomishi yama-cranberries
Isidlo sakusihlwa (ama-calories angu-514)
• Isidlo esi-1 senkukhu nemifino nge-parsley, ama-walnuts ne-pesto sauce
Ingqikithi yansuku zonke: amakhalori angu-1520 - amagremu angu-78 amafutha - amagremu angu-92 amaprotheni - amagremu angu-126 ama-carbohydrate - amagremu angu-28 efayibha - ama-milligram angu-1576 we-sodium

ngosuku lwesine

Ukudla kwasekuseni (341 kilojoule)
1 inkomishi ecacile, iyogathi yamaGreki enamafutha aphansi
• Uhhafu wenkomishi yama-alimondi asikiwe
• Ingxenye yenkomishi yama-blueberries
I-Snack (ama-calories angu-131)
Ipheya elikhulu
Isidlo sasemini (374 kilojoule)
Yabelana ngesipinashi nama-strawberries
Amandla
I-Snack (ama-calories angu-216)
• Ama-alimondi angama-20 athosiwe athosiwe
• Inkomishi yamajikijolo
Isidlo sakusihlwa (ama-calories angu-442)
• I-shrimp eyodwa kanye ne-pepper kebab ene-slaw ka-anyanisi obomvu
Ingqikithi yansuku zonke: amakhalori angu-1504 - amagremu angu-82 amafutha - amagremu angu-90 amaprotheni - amagremu angu-115 ama-carbohydrate - amagremu angu-31 ama-fibre - ama-milligram angu-1003 we-sodium

Usuku lwesihlanu

Ukudla kwasekuseni (410 kilojoule)
• Ukuphakelwa okukodwa kwe-cherry eqeda ukuvuvukala kanye nejusi yesipinashi
I-Snack (ama-calories angu-87)
• Uhhafu wenkomishi yeyogathi yamaGreki engenalutho, enamafutha aphansi
• Ingxenye yenkomishi yama-blueberries
Isidlo sasemini (374 kilojoule)
• Isipinashi esisodwa kanye nesaladi yama-strawberry
I-Snack (ama-calories angu-154)
• Amagremu angu-20 ama-alimondi athosiwe angenasawoti
Isidlo sakusihlwa (ama-calories angu-463)
• Ibhega eli-1 kanye namafrikhi kabhatata
Ingqikithi yansuku zonke: amakhalori angu-1488 - amagremu angu-82 amafutha - amagremu angu-90 amaprotheni - amagremu angu-113 ama-carbohydrate - amagremu angu-30 ama-fibre - ama-milligram angu-1442 e-sodium

ngosuku lwesithupha

Ukudla kwasekuseni (341 kilojoule)
• Inkomishi engu-1 yeyogathi yesiGreki engenalutho, enamafutha aphansi
• Uhhafu wenkomishi yama-alimondi asikiwe
• Ingxenye yenkomishi yama-blueberries
I-Snack (ama-calories angu-200)
• I-apula elingu-1 eliphakathi
• 1 tbsp. Ibhotela le-peanut yemvelo
Isidlo sasemini (374 kilojoule)
• Isinkwa esisodwa sikabhontshisi omhlophe nokwatapheya
• I-1 inkomishi ye-kefir ecacile, enamafutha aphansi (ubisi oluvutshiwe).
• I-clementine engu-1
I-Snack (ama-calories angu-170)
• Ama-alimondi angama-22 athosiwe athosiwe
Isidlo sakusihlwa (ama-calories angu-431)
• Ukudla okukodwa kweGreen Farro kufaka:
Inkomishi nengxenye kabhontshisi omusha ohlutshiwe
1 ithisipuni kasawoti, ihlukaniswe
Inkomishi fresh basil amaqabunga
Inkomishi yesine yamaqabunga e-parsley amasha
1 isipuni sikagalikhi esisha esigayiwe
Ingxenye yethisipuni ye-anchovy paste
Ingxenye yenkomishi yeyogathi enamafutha agcwele
2 wezipuni imayonnaise
1 isipuni fresh kalamula
Uhhafu wenkomishi yamafutha omnqumo engeziwe
1 inkomishi ikhukhamba elisikiwe
1 inkomishi eshiyiwe isifuba senkukhu ephekiwe noma ubhontshisi omhlophe
Ingqikithi yansuku zonke: amakhalori angu-1515 - amagremu angu-73 amafutha - amagremu angu-86 amaprotheni - amagremu angu-146 ama-carbohydrate - amagremu angu-31 ama-fibre - ama-milligram angu-1492 e-sodium

ngosuku lwesikhombisa

Ukudla kwasekuseni (401 kilojoule)
• 1 okusawolintshi okuphakathi
I-Snack (ama-calories angu-181)
• Inkomishi engu-1 yeyogathi yesiGreki engenalutho, enamafutha aphansi
• Ingxenye yenkomishi yamajikijolo
Isidlo sasemini (374 kilojoule)
• Isinkwa esisodwa sikabhontshisi omhlophe nokwatapheya
• I-1 inkomishi ye-yogurt yamaGreki enamafutha aphansi
• I-clementine engu-1
I-Snack (ama-calories angu-100)
• Ingxenye yenkomishi ye-edamame
Isidlo sakusihlwa (ama-calories angu-432)
• I-tofu eyodwa ye-Cajun-marinated ne-beetroot cream
Isamba sansuku zonke: amakhalori angu-1488 - amafutha angu-72g - amaprotheni angu-85g - ama-carbs angu-142g - ama-36g fiber - 1665mg sodium

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023