Mhlawumbe, abesifazane abaningi abafisa ukuzidla ekudleni kubonakala ngaphambi koNyaka Omusha njengokwemvelo njengomkhuba wokugqoka isihlahla sikaKhisimusi. Ungakwazi ukulahlekelwa isisindo ngoNyaka Omusha - nakuba u-December usuvele ushiya ngokushesha ikhalenda ngeminwe yakhe enamathela. Ukudla koNyaka Omusha, esikunikeza wona, kuthobekile futhi kunomusa. Yenzelwe amasonto amathathu, kulowo nalowo ozolahlekelwa ngu-0.5 kuya ku-1 kg wesisindo. Ngakho-ke, ngoNyaka Omusha uzokwazi ukunciphisa isisindo okungenani i-kilogram eyodwa nesigamu - ngezinye izikhathi igagasi liwanele ukuzithengela ingubo entsha noma isambatho ngenombolo encane.
Isonto lokuqala
NgoMsombuluko
Ukudla kwasekuseni: isinkwa sesinkwa se-rye nesipuni segargarini esithambile kanye nepuniji uju + ingilazi yesiphuzo sesithelo + ikhofi noma itiye.
Isidlo sasekuseni sesibili: yoghurt 2% fat + 10 amagilebhisi.
Isidlo sakusihlwa: ingxenye ye-pepper eqoshiwe enezinsalela ze-curd cheese 2.2% i-fat content + isaladi yamakhukhamba, izaqathe, i-pepper elimnandi + ucezu lwesinkwa se-rye.
Isinkwa: i-orange eyodwa.
Isidlo: i-tuna emafutheni noma amanzi (ukudla okusemathinini) + ingxenye yesaladi lesipinashi nge-isipuni sembewu yamapomegranate.
NgoLwesibili
Ukudla kwasekuseni: isinkwa sinambewu ye-sesame + isipuni i-curd pasta 3% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: ingilazi yesiphuzo sezithelo + ama-crackers amabili.
Usuku lokudla: ingxenye yesalmon ebhakabhaka + ukukhonza isaladi eluhlaza.
Intambama yokudla: i-kiwi.
Isidlo: i-yoghurt 2% amafutha + ingxenye yerayisi yasendle abilisiwe.
NgoLwesithathu
Ukudla kwasekuseni: ingilazi yobisi 2% + umlimi omunculi + amajikijolo amathathu amathathu okusanhlamvu + ikhofi noma itiye.
Ukudla kwasekuseni kwesibili: i-orange.
Usuku lokudla: ingxenye yesipinashi ebilisiwe nelayisi + izipuni ezimbili ze-cottage ushizi 2.2% okuqukethwe okunamafutha + isiqephu sesinkwa se-rye.
Isinkwa: i-yogurt 2% amafutha + ama-apricot amabili omisiwe.
Isidlo sokudla: i-omelet evela emaqanda amabili, utamatisi no-sweet pepper + eyodwa yokukhonza isaladi kusuka kwimifino yonyaka + isinkwa sezinkwa ze-rye.
NgoLwesine
Ukudla kwasekuseni: i-toast + ingilazi yejusi yezithelo + ikhofi noma itiye.
Isidlo sasekuseni sesibili: i-yoghurt okuqukethwe kuka-2% we-fat ne-isipuni esisodwa sembewu ye-sunflower kanye ne-isipuni soju.
Isidlo sasemini: ingxenye yesikhumba sokupheka + ukukhishwa kwe-ulethisi neklabishi neziqathe.
Usuku lwesinkwa samanzi: amajikijolo angu-10 amavini.
Isidlo: i-rusk isinkwa se-bran, utamatisi, i-oregano, izipuni ezimbili ze-cottage ushizi 2.2% amafutha, iminqumo emibili.
NgoLwesihlanu
Ukudla kwasekuseni: ama-crackers amane e-wholemeal + amajikijolo amabili akha i-pasta ama-3% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: i-apula.
Ukudla kwasemini: ukukhonza amazambane, ukubopha kanye ne-zucchini ne-isitshalo seqanda + wezipuni ezimbili ze-cottage shizi 2.2% amafutha.
Isinkwa: i-yoghurt 2% + isigamu sebhanana.
Ukudla kwesidlo: ingxenye yamakhowe okuphekwe + ukukhonza isaladi eluhlaza ngeviniga ebhalsamu.
NgoMgqibelo
Ukudla kwasekuseni: inhlamba + ingilazi yobisi 1.5% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: amakhukhi amabili ngaphandle kweshukela.
Usuku lokudla: i-cutlet evela e-turkey inyama + ingxenye ye-broccoli ephekiwe + amazambane amabili aphekwe aphakathi.
Intambama yesiphuzo: i-apula + 10 amajikijolo amagilebhisi.
Isidlo: i-yoghurt ama-2% we-fat with isipuni soju kanye ne-isipuni samantongomane achotshoziwe.
NgeSonto
Isidlo sasekuseni: ingilazi yobisi 1.5% amafutha + umlimi omunculi + amajikijolo amathathu egcwele okusanhlamvu + ikhofi noma itiye.
Isidlo sasekuseni sesibili: i-apula.
Isidlo sasemini: i-chopped baked + yakhonza i-lettuce neklabishi neziqathe + ama-gramu angu-30 e-brynza.
Isinkwa: ucezu (100 amagremu) wekhekhe nge-cottage shizi 2.2% amafutha.
Isidlo: inhlamba + ingilazi yobisi 1.5% amafutha.
Isonto lesibili
NgoMsombuluko
Ukudla kwasekuseni: ingilazi yobisi okuqukethwe okungu-1,5% + wezipuni ezine zekhofi yocerese + noma itiye.
Isidlo sasekuseni sesibili: ama-apricots omisiwe amathathu + ama-walnuts amathathu.
Ukudla: ukudlala imifino egcwele irayisi + izipuni ezimbili ze-cottage shizi 2.2% amafutha.
Inyoka: I-yoghurt 2% fat + kiwi.
Ukudla kwesidlo: ingxenye yama-shrimp abilisiwe noma aphekiwe + ingxenye yesipinashi esilisiwe + ucezu lwesinkwa se-rye.
NgoLwesibili
Ukudla kwasekuseni: isinkwa sinambewu ye-sesame + isipuni i-curd pasta 3% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: ibhanana.
Usuku lokudla: ingxenye yesibindi sokubhaka + ingxenye ye-zucchini ephekiwe + ucezu lwesinkwa se-rye.
Isinkwa se-ntambama: i-apula.
Ukudla kwesidlo: amazambane amabili aphakathi kwesikhumba + i-pasta elilodwa lekhasi le-pasta elingu-3% lokuqukethwe kwamafutha + isaladi ye-utamatisi nekhukhamba.
NgoLwesithathu
Ukudla kwasekuseni: ibha yezinhlamvu ezinamafutha + ingilazi yobisi 1.5% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: kiwi.
Usuku lokudla: i-peas elihlaza (green gram) + ingxenye (30 amagremu) we-brynza + isinkwa se-rye isinkwa.
Intambama yokudla: i-apula + yogurt 2% amafutha.
Isidlo: amaqanda abilisiwe + ukukhishwa kwe-ulethisi ngamaqathe kanye nekhukhamba + izipuni ezimbili ze-cottage shizi 2.2% amafutha.
NgoLwesine
Ukudla kwasekuseni: ingilazi yesiphuzo sezithelo + izinhlanzi ezintathu + ikhofi noma itiye.
Isidlo sasekuseni sesibili: yoghurt 2% fat + ezintathu walnuts.
Usuku lokudla: ingxenye yenkukhu ebhakawe + ukukhonza umququkili noma ukholifulawa.
Isinkwa: ibhanana.
Isidlo: rusk kusuka isinkwa se-bran + utamatisi + iminqumo emibili + wezipuni ezimbili ze-cottage shizi 2.2% amafutha.
NgoLwesihlanu
Ukudla kwasekuseni: isipuni se-pasta elingu-3% okuqukethwe kwamafutha + ingilazi yobisi 1.5% okuqukethwe kwamafutha + ucezu lwesinkwa se-rye + ikhofi noma itiye.
Isidlo sasekuseni sesibili: i-pear.
Usuku lokudla: ingxenye yelayisi abilisiwe nge-prawns + ukukhonza isaladi eluhlaza.
Isinkwa: i-yogurt 2% amafutha + apula.
Ukudla kwesidlo: ingxenye yamakhowe okuphekwe + isaladi lesipinashi * + parmesan ushizi.
NgoMgqibelo
Ukudla kwasekuseni: ucezu lwesinkwa se-rye nge isipuni se-margarine esithambile kanye nepuni lejamu noma uju + ingilazi yobisi 1.5% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: ama-crackers amabili aphelele + amabili wezipuni we-cottage ushizi 2.2% amafutha.
Usuku lokudla: ukukhonza ama-sardine + ukukhonza eyodwa isaladi eluhlaza + ucezu lwesinkwa nge-bran.
Ntambama ukudlala: i-orange.
Isidlo: i-yoghurt okuqukethwe kuka-2% ngamafutha wezipuni we-okusanhlamvu + we-apula.
NgeSonto
Ukudla kwasekuseni: iqanda elithambile + isinkwa sesinkwa + neglasi eyodwa yobisi 1.5% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: kiwi.
Usuku lokudla: ingxenye ye-macaroni kusuka kufulawa wokugaya okunamandla nge-forcemeat, ezine izipuni zetafula ze-sauce nezipuni ezimbili ze-ushizi ogayiwe + ingxenye yesaladi lesipinashi + izipuni ezimbili zelayisi abilisiwe.
Isinkwa: i-yogurt 2% amafutha + apula.
Isidlo: i-tuna emafutheni noma amanzi (ukudla okusemathinini) + ingxenye yesaladi lesipinashi ngesipuni esisodwa sembewu yamapomegranate.
Isonto lesithathu
NgoMsombuluko
Ukudla kwasekuseni: ingilazi yobisi 1.5% okuqukethwe okunamafutha + ikhofi + ikhofi noma itiye.
Isidlo sasekuseni sesibili: i-apula.
Usuku lokudla: ubhontshisi wezinyosi eziluhlaza + ucezu lwesinkwa nge-bran + iminqumo emibili + wezipuni ezimbili ze-cottage shizi 2.2% amafutha.
Inyoka: I-yoghurt 2% fat + kiwi.
Isidlo sezinkukhu: izinkukhu ezimbili ezincane ze-chicken shashlik zihlanganisa + ukukhonza isaladi eluhlaza.
NgoLwesibili
Ukudla kwasekuseni: ucezu lwesinkwa se-rye nge isipuni se-margarine esithambile kanye nepuniji yejamu noma uju + ingilazi yekhofi ye-orange + noma itiye.
Isidlo sasekuseni sesibili: i-yoghurt ama-2% amafutha + amathani amahlanu.
Isidlo sasemini: ingxenye yenkomo ku-sauce ibhotela-lemon ne-zucchini + ingxenye yelayisi elibilisiwe.
Isinkwa se-ntambama: i-apula.
Isidlo: i-yoghurt ama-2% we-fat nge isipuni sama-sunflower kanye ne-isipuni soju.
NgoLwesithathu
Ukudla kwasekuseni: izipuni ezine zokudla okusanhlamvu + ingilazi yobisi 1.5% amafutha + ikhofi noma itiye.
Ukudla kwasekuseni kwesibili: i-orange.
Usuku lokudla: ingxenye yamabhontshisi anamehlo amnyama + ucezu lwesinkwa nge-bran + iminqumo emibili + wezipuni ezimbili ze-cottage ushizi 2.2% amafutha.
Isinkwa: Ama-apricot amathathu omisiwe + eyodwa yogurt 2% amafutha.
Isidlo: i-tuna emafutheni noma amanzi (ukudla okusemathinini) + ingxenye yesaladi lesipinashi nge-isipuni sembewu yamapomegranate.
NgoLwesine
Ukudla kwasekuseni: ingilazi yesiphuzo sezithelo + amakhukhi amabili nama-cereals + ikhofi noma itiye.
Isidlo sasekuseni sesibili: ukudlala okubili kokudla okugaya + itafula letafula le-curd unamathisele okuqukethwe okungu-3% wamafutha.
Isidlo sasemini: ingxenye ye-turkey fillet ephekwe + ingxenye yamaphilisi amnandi aphekwe nge-zucchini + ucezu lwesinkwa nge-bran.
Ntambama ukudlala: i-orange.
Isidlo: iqanda elibilisiwe + izipuni ezimbili ze-cottage ushizi 2.2% okuqukethwe kwamafutha + ingxenye ye-ulethisi neklabishi nezinqathe + ucezu lwesinkwa nge-bran.
NgoLwesihlanu
Ukudla kwasekuseni: isinkwa sesinkwa se-rye + isipuni se-pasta lika-3% amafutha + ingilazi yobisi 1.5% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: i-pear.
Usuku lokudla: ukukhonza (izingcezu eziyishumi eziqoshiwe) zamazambane eziphekwe kuhhavini ngamafutha omnqumo kanye ne-oregano + 200 g wezinhlanzi abilisiwe + isaladi lesipinashi esetshenziswayo + izipuni ezimbili ze-cottage shizi 2.2% amafutha.
Isinkwa: i-yogurt 2% amafutha + apula.
Isidlo sakusihlwa: isaladi lesipinashi, ukukhishwa kwamasipuni amabili amantongomane aqoshiwe, izipuni ezimbili zamapomegranate nezipuni ezimbili ze-cottage shizi 2.2% amafutha.
NgoMgqibelo
Ukudla kwasekuseni: ucezu lwesinkwa se-rye nge isipuni se-margarine esithambile kanye nepuni lejamu noma uju + ingilazi yobisi 1.5% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: ukudlala okubili kokudla okugaya + itafula letafula le-curd unamathisele okuqukethwe okungu-3% wamafutha.
Isidlo sasemini: ingxenye ye-octopus ebhakabhile + ukukhonza isaladi eluhlaza + ucezu lwesinkwa nge-bran.
Ntambama ukudlala: i-orange.
Isidlo: rusk kusuka isinkwa se-bran + utamatisi + iminqumo emibili + wezipuni ezimbili ze-cottage shizi 2.2% amafutha.
NgeSonto
Ukudla kwasekuseni: ibha yezinhlamvu ezinamafutha + ingilazi yobisi 1.5% amafutha + ikhofi noma itiye.
Isidlo sasekuseni sesibili: kiwi.
Isidlo sasemini: ingxenye yenkukhu ebhakawe + i-letation ye-oration neklabishi nezinqathe + ucezu lwesinkwa nge-bran.
Isinkwa: i-yogurt 2% + i-apula.
Dinner: isinkwa + isaladi ka utamatisi kanye ikhukhamba.
Sithemba ukuthi lokhu kudla kuzokusiza ukuthi ubheke u-Eva Wonyaka Omusha njengoba uphuphe ngakho. Sifisela wena unyaka ojabulisayo!