Achị nri nri maka otu izu ga-ekpochapụ kilogram 2-3 ma jupụta ahụ ahụ nke nwere uru bara uru. Uzo nke uzo a adighi agu agu, ya mere o di mfe igbado ya. Ka ị ghara ịrịa ahụ ike, a na-enye gị ohere ịgbakwunye ihe oriri na mmiri ara ehi.
Nchịkọta maka izu nke ihe oriri maka nri maka ọnwụ
Iji malite, tụlee ụfọdụ ndụmọdụ bara uru. Mbụ, ụbọchị ị nwere ike iri ihe ruo 1.5 kilokọma akwụkwọ nri na mkpụrụ osisi, nke ga-abụ ihe dịka 1100 kcal. Nke abuo, a nwere ike ichota akwukwo nri, sie ya, sie ya ma kpoo ya, mana ma odikariri aturu abuo a ga eri eri ohuru. Nke ato, na-agbaso ndepụta nri nri ihe oriri maka oke ntụsara ahụ, nye ihe oriri na-edozi ahụ iji gbochie ọdịdị nke agụụ na ịnọgide na-enwe nkwarụ. Ọ bụrụ na agụụ siri ike, ịnwere ike ịgbakwunye akwụkwọ nri nke muesli. Enwere ike ghara iji ihe oriri nri dị irè mee ihe karịa otu ọnwa, ebe ọ bụ na protein na abụba zuru ezu na ahụ dịkwa mkpa. Ọ kacha mma ịmepụta menu ahụ n'otu n'otu, dabere na ihe atụ n'okpuru.
Kedu ihe nwere ike ịbụ menu maka otu izu nri nri nri:
Monday:
- nri ụtụtụ: akwa, elu, salad akwukwo nri na tii;
- nri abalị: ogbe nri na achịcha na salad nke cucumbers na tomato;
- Nri: Bulgarian ose ma ọ bụrụ na achọrọ 1 tbsp. yoghurt eke;
- nri abalị: òkè nke kọlịflawa na batter.
Tuesday:
- nri ụtụtụ: salad akwukwo nri na tii;
- nri ehihie: kụrụ ahịhịa na 1 tbsp. low-fat kefir;
- nri: ugbo ugbo na mmanu mmanu;
- Nri abalị: salad sitere na asparagus na broccoli, na ịṅụ mmanụ na-ewere ihe ọṅụṅụ lemon.
Wednesday:
- nri ụtụtụ: salad tomato na elu, na tii;
- nri abalị: vinaigrette na tii;
- nri: nri parsnip na carrots na eyịm, na 1 tbsp. ihe ọṅụṅụ celery ;
- nri abalị: azu nke e ji zucchini na eggplant, na tii.
Tọzdee:
- nri ụtụtụ: chopped carrots na 1 tbsp. yogọt dị ala-abụba;
- nri ehihie: salad akwukwo nri, ugbo ogwu na tii;
- nri: ose dị ụtọ na tii;
- nri abalị: a na-enye nri ọhụrụ.
Friday:
- nri ụtụtụ: salad akwukwo nri na tii;
- nri abalị: ofe na nri na salad;
- nri: 1 tbsp. low-fat kefir;
- Nri abalị: salad akwukwo nri.
Maka Saturday na Sunday, họta menu nke ụbọchị ọ bụla.