Karin kumallo:
1 kwano na shayi, kofi ko jiko, ba tare da sukari ba -0 kcal
1 yogurt low-mai / 100 g cuku gida tare da 10-20% mai / 1 gilashin rabin-skimmed madara - 100-200 kcal
2 yanka na gurasar abinci, tare da 10 g na margarine da teaspoon na jam ko compote. -300 kcal
1 sabo da 'ya'yan itace, wanke amma ba kwasfa ba, ko 1 gilashin ruwan 'ya'yan itace (15 cI). - 80 kcl
Jimlar - 480 kcal
Abincin safe (Dama) :
100 g na cuku mai ƙananan mai ko ƙananan 'ya'yan itace, wanke amma ba kwasfa ba -100 kcal
1 kofin shayi ko jiko ba tare da sukari ba -0 kcal
Jimlar - 100 kcal
Abincin rana:
100 zuwa 200 g na danye kayan lambu (grated karas, kokwamba, koren salatin, tumatir, radish, guna, da dai sauransu), seasoned da haske vinaigrette (bisa teaspoon na kayan lambu mai). -50 kcal
100 zuwa 150 g na kifi ko nama maras kyau, musanya shi da ƙwai 2 sau biyu a mako. -150 kcal
100 zuwa 200 g na kayan lambu kore (koren wake, alayyafo, chard, kabeji, farin kabeji, leek, da dai sauransu).
1 kwanon kasar Sin na abinci mai sitaci (shinkafa mai ruwan kasa, soya, taliya, busasshen wake, lentil, da sauransu) ko dankali - 25-35 kcal
1 dab na sunflower margarine (5 g) ko man shanu maras nauyi -44 kcal
100 g na low-fat, unsweetened farin cuku -100 kcal
1 kananan 'ya'yan itace, wanke amma ba kwasfa ba (idan ba a ci ba a lokacin abincin safe). -80 kcal
Jimlar - 455 kcal
Abincin rana:
1 0% mai yogurt -57 kcal
1 zafi ko sanyi abin sha mara sukari - 0 kcal
Jimlar - 57 kcal
Abincin dare:
1 miyan kayan lambu (leeks, seleri, karas, turnips, namomin kaza, tafarnuwa, albasa, da dai sauransu) da karamin dankalin turawa, a cikin abin da kuka gauraye karamin gilashin madara mai ƙwanƙwasa ko rabin-skimmed. -50 kcal
100 zuwa 150 g na kifi ko naman da aka dafa ba tare da mai ba -150 kcal
1 kwanon kasar Sin na abinci mai sitaci (shinkafa mai ruwan kasa, soya, taliya, busasshen wake, lentil, da sauransu) ko dankali don jinkirin carbohydrates da fiber. -250 kcal
100 zuwa 200 g na kayan lambu koren tare da 10 g na margarine don mahimman fatty acid -50 kcal
Yanki 1 na burodin gama gari zai fi dacewa ko fari -150 kcal
1 kananan 'ya'yan itace, wanke amma ba kwasfa. -80 kcal
Jimlar - 730 kcal