Ukudla kwasekuseni :
Isitsha esi-1 setiye, ikhofi noma ukumnika, ngaphandle koshukela - 0 kcal
1 iyogathi enamafutha aphansi / 100 g we-cottage shizi ngamafutha angu-10-20% / 1 ingilazi yobisi oluyi-semi-skimmed - 100-200 kcal
Izingcezu ezi-2 zesinkwa se-wholemeal, ne-10 g yemajarini kanye nethisipuni likajamu noma i-compote - 300 kcal
1 isithelo esisha, esigeziwe kodwa esingahlutshiwe, noma ingilazi engu-1 yejusi yezithelo (15 cI). - 80 kcal
Ingqikithi - 480 kcal
Ukudla okulula kwasekuseni (ngokuzikhethela) :
I-100 g ye-cottage shizi enamafutha aphansi noma isithelo esincane, esigeziwe kodwa esingahlutshiwe - 100 kcal
1 inkomishi yetiye noma ukumnika ngaphandle ushukela - 0 kcal
Ingqikithi - 100 kcal
Isidlo sasemini :
I-100 kuya ku-200 g yemifino eluhlaza (izaqathi ezigayiwe, ikhukhamba, isaladi eluhlaza, utamatisi, isithombo, i-melon, njll.), efakwe i-vinaigrette elula (esekelwe ku-isipuni samafutha yemifino) - 50 kcal
I-100 kuya ku-150 g yenhlanzi noma inyama engenamafutha, ishintshaniswa namaqanda ama-2 kabili ngesonto - 150 kcal
I-100 kuya ku-200 g yemifino eluhlaza (ubhontshisi oluhlaza, isipinashi, i-chard, iklabishi, ukholifulawa, amaliki, njll.)
Isitsha se-Chinese sokudla okunesitashi (irayisi elinsundu, isoya, i-pasta, ubhontshisi omisiwe, udali, njll.) noma amazambane 25-35 kcal
I-dab engu-1 ye-sunflower margarine (5 g) noma ibhotela elinamafutha aphansi - 44 kcal
I-100 g ye-low-fat, ushizi omhlophe ongenashukela - 100 kcal
1 isithelo esincane, esigeziwe kodwa esingahlutshiwe (uma singadliwanga ngesikhathi sokudla kwasekuseni). - 80 kcal
Ingqikithi - 455 kcal
I-snack yantambama:
1 0% iyogathi enamafutha - 57 kcal
1 isiphuzo esishisayo noma esibandayo esingenashukela - I-0 kcal
Ingqikithi - 57 kcal
Isidlo sakusihlwa :
Isitsha esi-1 sesobho semifino (amaliki, isilimo esidliwayo esinamagatsha anamanzi, izaqathe, itheniphu, amakhowe, ugalikhi, u-anyanisi, njll.) kanye namazambane amancane, lapho uhlanganise khona ingilazi encane yobisi oluncibilikisiwe noma oluyi-semi-skimmed. - 50 kcal
I-100 kuya ku-150 g yenhlanzi noma inyama ephekwe ngaphandle kwamafutha - 150 kcal
Isitsha se-Chinese sokudla okunesitashi (irayisi elinsundu, isoya, i-pasta, ubhontshisi omisiwe, udali, njll.) noma amazambane ama-carbohydrate ahamba kancane kanye ne-fiber - 250 kcal
I-100 kuya ku-200 g yemifino eluhlaza ne-10 g ye-margarine yama-acids abalulekile - 50 kcal
1 ucezu lwesinkwa se-wholemeal okungcono noma esimhlophe - 150 kcal
1 isithelo esincane, esigeziwe kodwa esingahlutshiwe. - 80 kcal
Ingqikithi - 730 kcal