Menu nafaqada dhaw ee jeer oo dhan

nafaqo sax ah u baahan waafaqsan xeerarka waxtar leh (caadooyinka)

- shan cunto;

- ka hor inta sariirta aadin cuntada ka dib la soo dhaafay waa noqotay sidii ugu yaraan laba saacadood;

- quraac aan ka dambayn afartan daqiiqo ka dib baraaruga;

- isticmaali 2 litir oo biyo ah maalintii (haddii ay jiraan sababo lahayn);

- fulinta dheecaan ah maalintii (1 toddobaadkii).

Qiyaas nafaqada menu tirada 1

Quraac: Buckwheat (sareeen) Boorash. Tirada waa in aan ka badnayn 200 g

Cunto fudud: midhaha, berry, waxyaabaha caanaha laga sameeyo.

Qadada: maraq khudradda (lo'da yar, qayb ka mid ah - in aan ka badnayn 250 g), hilib ama kalluun (100 g). Sida qurxisaan a cereals fiican, laakiin waa in aan la wada baabbi'in ka badan 3 jeer toddobaadkii.

waxyaabaha caanaha: cunto fudud.

jiis (suxuunta la dhigtay cheese): Casho.

nafaqada qiyaas tirada menu 2

Quraac: 2 canjeelada zucchini ama baradho. suxuunta baradho in wax ka badan laba jeer toddobaadkii cunaan.

Cunto fudud: midhaha, berry, waxyaabaha caanaha laga sameeyo.

Qado: arkaan tirada menu 1 ..

waxyaabaha caanaha: cunto fudud.

Casho: omelet (180 g), ama hilib khudaarta (200 g).

menu Sample ee nafaqo sax ah maalmaha soonka

quraac First: cutlets uumi (kalluun / hadhuudhka ah, 100-120 g) la saxan dhinac oo bariis iyo khudaar (250g), shaaha cagaaran ah (sonkorta lahayn daray).

Qado: non-acidic iyo jiis aan baruurta (100 g), tufaax dubay midho la qalajiyey.

Qado maraq badda caatada ah (optionally) kalluunka la khudaarta kala duwan (260 g), kalluun la kariyey (100 g), baradho la karkariyey (1 pc), jelly sonkorta (125 g), iyo shaaha.

Cunto fudud: omelet (protein) in labada nin (150 g) miskaha maraq ama karamberriga juice ah.

Casho: Shrimps (100 g), bariis ama Mash baradho (150 garaam), salad hirku (100 g), shaaha cagaaran.

Sample menu hooseeyo cunto ku habboon in carbohydrates tirada 1

Quraac: 2 ukunta, salad ah khudaarta non-adag, haddii la doonayo Marexaan la khudradda (doorbidayaa saytuunka ah) saliid.

Cunto fudud: jiis subagga ku yar.

Qadada: maraq maraq khudradda (iyada oo aan intaas dheer ee baradho ah iyo digir), la kariyey ama la dubay kalluunka.

cunto fudud duhurka: yogurt Caraabaah nonfat (dhadhan yoghurts midho wanaagsan inta badan ay ku daray ilaaliyaa iyo saxmadda, ay ku jirto sonkor badan iyo sheyga).

Casho: kariyey kalluunka ama hilib saxan dhinac ee khudaarta Ayskiriim ah.

Sample menu for hoose oo cunto ku habboon in carbohydrates tirada 2

B: 200 g oo ah haley, 100 g of yaanyo.

Cunto fudud: 2 ukun la kariyey.

Qado: digaag la karkariyey (la kariyey karaa hilibka lo'da), la dubay ama caadka khudaarta.

Cunto fudud: ciir subagga ku yar oo aan intaas dheer ee macaanka (doorbidayaa oo macmal ah).

Casho: hilib la kariyey (kalluun) khudaar.

Sample menu for hoose oo cunto ku habboon in carbohydrates tirada 3

Quraac: didaan ukunta caleemo iyo yaanyada.

Cunto fudud: 20 ilaa 30 garaam oo cheese.

Qadada: maraq hilibka lo'da hilib iyo xabbad cuntada.

Cunto fudud: yogurt leh subagga ku yar (2%).

Casho: arki menu carbohydrate hooseeyo № № 1 ama 2 ..

menu nafaqada dhaw ee miisaanka oo yaraada

ukunta Quraac (1 pc.), bambeelmo (0.5-1 kumbiyuutarada.), kibis Dhan-sarreen ah (40 g), kafeega caano (200 ml).

Qado hilibka aan baruurta (100 g), khudaarta (250 g), salaar, midhaha (150 g).

Cunto fudud: kibis (40 g), farmaajo ama aqalada cheese ah (30 g), kafeega caano (200 ml).

Casho: hilibka aan baruurta (100 g), khudaarta (250 g), salaar, midhaha (100 g), caanaha (100ml).