Pokhala pa chakudya, Melanie ankafuna kukwaniritsa zolinga ziwiri: kubwezeretsa chisomo cha chiwerengero ndi kuwonjezera kuyambira kwa moyo wake wapamtima. Kotero, iye anaima kusankha kwake pa mphatso za mnyanja, chifukwa izo zakhala zikudziwika kale kuti zimachulukitsa kugonana kwapadera.
Zakudya zowonongeka nthawi zonse
Monga kadzutsa, iye amapita chotupitsa, kutentha pang'ono kokoma ndi mkaka wofiira ndi mphesa pang'ono.
Kwa chakudya chamadzulo, Melanie amagwiritsa ntchito saladi ya tomato, anyezi ndi letesi, zokhala ndi tsabola ndi mandimu. Komanso nkhono za m'nyanja.
Chakudya chimakhala ndi saladi, theka la mbatata yophika, nyanja yamchere, nyama yatsopano ndi oyster asanu ndi limodzi.
Njira yowonjezera zakudya
Atakula mwakachetechete pa 12 kg kwa miyezi ingapo, Melanie adayamba kuchira kachiwiri. Koma chifukwa chokonzekera chinali chosadabwitsa komanso chosangalatsa kwambiri! Griffith Melanie watsala pang'ono kukhala mayi kachiwiri! Poyamba iye ankaganiza kuti zakudyazo zatha, ndipo adzalinso kudya monga kale, koma tsopano ndi mwanayo. Koma ataganizira mozama, adasankha kupitiriza kutsata chakudya, koma tsopano akuwonjezera pazinthu zatsopano, monga nsomba, saladi, zipatso, ndiwo zamasamba, nkhuku ndi mbatata.
Ngati mumakonda nsomba, ndiye kuti mumayesetsa kudya izi. Ndi chithandizo chake, mukutsimikiza kutaya makilogalamu asanu pa sabata ndikukwaniritsa moyo wanu wa kugonana!
Zakudya za Griffith zimathandiza chifukwa mukamadya nsomba mumakhala ndi theka la calories kuposa pamene mukudya nyama. Tiyeni tipereke chitsanzo ngati mupanga 150 gr. cod pa grill, ndiye idzakhala ndi makilogalamu 200, ndi nyama, yophika mofanana - kawiri!
Selari, mphesa ndi bowa ndizinthu zomwe ndinaganiza zowonjezera, pamene iwo akuwonjezera kugonana ndi chithandizo chawo moyo wanu wa kugonana udzakhala wowala kwambiri.
Tiyeni tsopano tiyesetse kupanga mapu anu omwe akuphatikiza chakudya cham'mawa, chakudya chamasana, chakudya chamadzulo komanso zakudya zina zosakaniza.
Chakudya cham'mawa:
- Magawo angapo a mkate ndi chimanga, tomato mmodzi, 50gr. nsomba m'madzi ake ndi phwetekere.
- Chiwombankhanga chimodzi ndi bran, 25 gr. mafuta okoma pang'ono ndi mkaka, nthochi yaing'ono ndi pang'ono.
- 50 gr. Sardine m'madzi ake, toast, tomato ndi galasi limodzi la madzi a mandimu.
- 50 gr. mazira yophika mu nkhuku msuzi wa bowa, dzira lofewa, kamodzi kakang'ono ka nyama yankhumba, yomwe iyenera kukidwa pa grill, mkate ndi theka la kapu ya madzi a lalanje.
Zonsezi zidzakhala zofanana ndi makilogalamu 300.
Chakudya chamasana:
- 150gr. zogulitsira nyanja, chirichonse chimene inu mukufuna, chopanda zipolopolo zokha komanso gawo la saladi, makamaka kuvala ndi mandimu.
- Gawo la saladi - yothandizira, yomwe imayenera kudzazidwa ndi madzi a mandimu, kabuku kakang'ono ndi 90 gr. nsomba zamzitini kapena saumoni.
- Chotupitsa, gawo lalikulu la saladi wochokera ku ndiwo zamasamba, zomwe zimakhala ndi madzi a mandimu ndi cutlets za nsomba, zodzaza ndi supuni imodzi ya phwetekere msuzi.
- Sandwichi yokhala ndi zidutswa ziwiri za mkate ndi chimphona, saladi ndi sardini ziwiri kapena imodzi, nsomba yoweta. Komanso 50 gr. pate kuchokera ku salimoni kapena nkhanu.
Kuwonjezera apo, pamadzulo mungadye zipatso zatsopano, mwachitsanzo, apulo, lalanje, peyala, nthochi yaing'ono kapena madzi okwanira.
Chakudya chamadzulo ndi makilogalamu 250.
Kudya:
- Kabichi, mukhoza broccoli, 12 gr. spaghetti mu phwetekere msuzi, 150 gr. kusuta ndi yophika kansalu yam'chitini.
- 75 gr. chips, 50 gr. nsomba zam'chitini zam'chitini, cutlets za nsomba ndi gawo lalikulu la saladi - zothandizira.
- 250 gr. nkhuku popanda khungu, kuphika pa grill, nyemba zobiriwira, 50 gr. yophika mu nkhuku msuzi wa bowa, gawo lalikulu la saladi wa masamba ovekedwa ndi mandimu, tomato, ophika ndi kapu yochepa ya kalori yogurt.
- 150 gr. nsomba zoyera kapena 150 gr. nyama yokazinga yonenepa ndi mafuta, anyezi, supu ya bowa, 125 gr. mbatata mu yunifolomu, tomato, gawo lalikulu la kolifulawa, zamzitini udzu winawake, ndi zonunkhira zosiyanasiyana.
- Broccoli, chidutswa cha mandimu, zukini kapena kolifulawa, 150 gr. Nsomba iliyonse yomwe mumakonda chifukwa cha kukoma kwanu, mungathe kukhala ndi herring, mackerel kapena nthata, osakhala ndi zakudya zam'madzi ndi zophika, muyenera kuwonjezera pepala la mandimu, 6 gr. margarine ndi madzi a mandimu.
Kudya, imalimbikitsanso kudya zipatso zatsopano.
Chakudya chidzakhala makilogalamu 350.
Kwa chotupitsa ndi mowa:
Zokongola zaprispy bun ndi saladi, masokisi awiri owuma kapena chokoleti chaching'ono "Mars", 150 g. mphesa zilizonse ndi magalasi awiri a vinyo wouma kapena magalasi awiri a operewera. Zonsezi zimabwera mu makilogalamu 100.
Tsiku lonse ndi zosavuta kuziwerengera ndi 1200 kilocalories.