Igama elithi "yokudla 'ngokuqhelekileyo na uhlobo thumbanails amandla, ikhuthaza umzimba. Kakade ke, maxa wambi ukutya ethile ekufuneka ukuba ukunyanga iintlobo ezithile izifo, kodwa eli nqaku liza kuxoxwa malunga imigaqo eza kwenza i menu yokudla iveki ukunciphisa umzimba. Ingakumbi yimpumelelo i menu xa kunokwenzeka ukuba ngexesha leeholide kokuba uvunyelwe wena kakhulu yaye wazuza neekhilogram encinane ezingaphezu ubunzima bayo bekhululekile. Enyanisweni, sebenzisa ukutya, i menu veki eyilelwe ukunciphisa inani caloric, unako yaye abo baye bavuma ukuba ukuncipha. Kuba isiqalo kubalulekile ukuphawula ukuba kuyo nayiphi na imeko akufuneki kakhulu kunqunyulwa umva nokudla ukubandakanyeka nangokuzila (ukuba akukho lukhetho kwezonyango yokuzila, Kakade), umzimba kufuneka kancane ngoko yoku omiselwe ixesha elide.
ukutya osidingayo, kutyiwe ukutya ngeveki, asifanele ngaphezu 1500-1600 kilojoules imihla ngemihla, ngoxa ekutyeni eqhelekileyo, oko malunga 2000-2200 kcal. Kufuneka kukhunjulwe ukuba ukwehla kumsebenzi ngoxa akufuneki kwenziwe calories ekunciphiseni. Ngako oko, le menu ukutya kule veki kufuneka nakanjani kuyakudityaniswa umsebenzi ngokwasemzimbeni, nto leyo eza kunika isiphumo ngcono ekupheleni kwekota.
Ukongeza ekunciphiseni isixa lokutya okudliwayo, kufuneka kwakhona ayiqwalasele ulwelo okungena emzimbeni emini. Kuqala kwinto zonke, nayiphi na menu ukutya iveki kufuneka ibandakanye iilitha ubuncinane 1.5-2 yamanzi plain ngosuku. Kufuneka kusela utywala naluphi na uhlobo, ingakumbi utywala, avutha umphefumlo wabo, kwakunye neziselo ezineswekile kunye sodas, ezinezixa eliphezulu iswekile. Le ndlela ifanelekileyo, ngaphandle ekwenzeni le menu of izitya ukungondleki, na utshintsho ebizwa njalo-amandla luthuli. It is a izidlo rhoqo kodwa amancinane, entsha yolawulo, nto leyo idla ngokusetyenziswa eziguqulweyo. Ngokomzekelo, njengoko isidlo sakusasa wokuqala inokuba isidudu phezu kwamanzi ngaphandle iswekile njenge izimuncumuncu, phambi kokuba adle udle isiqhamo elincinane apile eluhlaza sasemini - imifuno iyabiliswa, umthamo obambeleyo nonfat iyogurt, kwaye ukuthenga isidlo nako ukwenza neentlanzi ezimbini kunye nemifuno. Ngaphambi kokuba ulale, uyakwazi uvumele wena iglasi elinye ekhulwini iyogurt. Loo menu yokudla iveki akuyi kuphela ngcono, kodwa ukunciphisa ubunzima kwi ezimbalwa wayedla. Kulo mzekelo, aninabo ukugxotha imvakalelo yindlala, nto leyo uphawu ngenxa izidlo ezininzi. Nangona kunjalo, kungakuhle ukuba ukutya okuqinileyo ongena umzimba kweeyure zingadlulanga iinyanga ezintathu phambi lokulala, ngokulandelelana, kuyimfuneko ukuba amalungiselelo isidlo emva ezisixhenxe ngokuhlwa, enoba kuphela imifuno non-okunesitatshi ukuba isidlo sangokuhlwa. Bobude ukuba uvumelekile ukuba asebenzise phambi kokuba ulale - iglasi ngokukhawuleza engacoseleli okanye elinye ekhulwini iyogurt. Sela amanzi acocekileyo ezingezo-nezihlwahlwazayo kangangoko ngexesha lasemini ngaphandle zonke izithintelo.