Nzọụkwụ na -enweghị mgbu na -aga nke ọma

Ndinaya

• Nyochaa maka

Lee ka nchịkọta nhọrọ anyị si agbanwe site na izu 1 (paradaịs onye na-eri nri) gaa na izu 4 (ụzọ ị ga-ebu ibu) iji hụ ka ọ dị mfe ịwụsa calorie 300 kwa ụbọchị na-enweghị ịlanarị ekpomeekpo, njupụta ma ọ bụ mkpali. (Mgbanwe nke izu kwa izu dị aghụghọ, ya mere, anyị na-ebipụta ha n'akwụkwọ edemede iji gosi gị otú obere mgbanwe nwere ike isi mee ka calorie dị ukwuu.) A na-ezube izu 1-3 iji gosipụta ihe oriri calorie dị elu; anaghị akwado nri ndị a maka ịbelata ibu.

Izu 1: IHE NA-AGAGHỊ rie

Nri ụtụtụ (585 cal.) 1 1/2 iko mkpụrụ osisi mịrị amị (285 cal.) Na otu iko mmiri ara ehi niile (160 cal.), 1 iko oroma oroma (110 cal.), 1 iko kọfị (10 cal.) Na 1 ngaji ọkara - na ọkara (20 cal.)

Nri ụtụtụ ụtụtụ (160 cal.) 1 akpa obere yogọt lemon (160 cal.), Iko mmiri na -egbu egbu

Nri ehihie (900 cal.) Tuna salad na rye (cal. 350), 1 cup ofe tomato (cal. 160), kuki oatmeal 3 (240 cal.), Mkpọ soda (150 cal.)

Nri ehihie ehihie (220 cal.) 2 ounce pretzels (220 cal.)

Nri abalị (503 cal.) 3 1/2 ounces salmon broiled (180 cal.), 1 1/2 iko broccoli (105 cal.), 1 ọkara sweet poteto (118 cal.) na 1 tablespoon bọta (100 cal.)

Nri abalị (290 cal.) 1 cup lowfat ice cream (240 cal.) Ya na iko ngaji chocolate abụọ (50 cal.)

Ọnụ ọgụgụ calorie: 2,658

Izu 2: 300 calorie ala

Nri ụtụtụ (445 cal.) 1 cup mịrị amị bran (190 cal.) na 1 iko mmiri ara ehi zuru oke, 1 oroma (65 cal.), 1 iko kọfị na 1/4 iko 2% mmiri ara ehi (30 cal.)

Nri ụtụtụ ụtụtụ (160 cal.) 1 akpa obere yogọt lemon, iko mmiri na -egbu egbu

Nri ehihie (670 cal.) Salad tuna na rye, 1 iko ofe tomato, kuki oatmeal abụọ (cal. 160), soda nri (0 cal.)

Nri ehihie ehihie (300 cal.) 2 ounces pretzels, apụl ọkara (80 cal.)

Nri abalị (560 cal.) 3 1/2 ounces nke salmon a mịrị amị, 1 1/2 iko broccoli, 1 ọkara ụtọ nduku tinye ya na bọta tablespoon 1, iko cantaloupe (57 cal.)

nri mgbede (230 cal.) 3/4 iko ice cream dị ala (180 cal.) na 2 tablespoons chocolate fudge topping

Ọnụ ọgụgụ calorie: 2,375

Izu 3: 600 CALORIES DOWN

Nri ụtụtụ (286 cal.) Omelet Greek Na Tomato na Cheese Feta, 1 iberibe tost ọka (80 cal.), 1 cup cantaloupe (57 cal.), 1 iko kọfị na iko 1/4 iko 2% Nri ụtụtụ etiti ụtụtụ (160 cal.) 1 akpa obere yogọt lemon, iko mmiri na-egbuke egbuke

Nri ehihie (670 cal.) Salad tuna na rye, 1 iko ofe tomato, kuki oatmeal abụọ, soda nri

Nri abalị nke ehihie (300 cal.) 2 ounces pretzels, apụl ọkara

Nri abalị (421 cal.) 31/2 ounces salmon bred, 1 1/2 iko broccoli, 1 ọkara nduku ụtọ tinye ya na 3 tablespoons salsa (18 cal.)

Nri abalị (230 cal.) 3/4 iko ice ude dị obere na 2 tablespoons chocolate fudge topping

Ọnụ ọgụgụ kalori: 2,067

Izu 4: 900 calorie ala

Nri ụtụtụ (304 cal.) Omelet Greek nke nwere Tomato na Cheese Feta, mpekere 2 nke toast ọka (160 cal.), 1 kọfị iko na iko 1/4 1% mmiri ara (25 cal.)

Nri ụtụtụ ụtụtụ (114 cal.) 2 iko cantaloupe (114 cal.)

Nri ehihie (281 cal.) Sesame Quinoa Salad Na Shrimp (281 cal.; Lee uzommeputa na ibe 144), soda nri

Nri ehihie ehihie (243 cal.) 1 oz. almọnd (163 cal.), ọkara apụl

Nri abalị (589 cal.) Salad akwụkwọ ndụ akwụkwọ ndụ nwere 1 ngaji mmanụ olive ọ bụla na mmanya balsamic (120 cal.), Chicken Curry With Brown Rice and Peas (399 cal.; Lee uzommeputa na ibe 144), 1 iko broccoli (70 cal.)

nri mgbede (230 cal.) 3/4 iko ice ude dị obere na 2 tablespoons chocolate fudge topping

Ọnụ ọgụgụ calorie: 1,761

AKWỤKWỌ ỤBỌCHỊ AZỌ: 897

Nyochaa maka