Awọn ilana 6 ti “Ounjẹ Italia”
- Ounjẹ naa “lo” ọjọ mẹfa ni ọsẹ kan, ati ọjọ keje jẹ ọjọ isinmi.
- Ọja kọọkan tabi satelaiti ni a fun ni nọmba awọn aaye kan.
- Ko dabi awọn ounjẹ miiran ti o jọra, ṣiṣe igbelewọn ko ṣe ni ojoojumọ, ṣugbọn ni ipilẹ ọsẹ kan. Eyi n gba ọ laaye lati ni irọrun pọ awọn ounjẹ rẹ pọ si igbesi aye gidi: ni ọna yii o le gba awọn ifiwepe si awọn isinmi pẹlu alaafia ti ọkan. Lati le baamu sinu iye ti a gbero nipasẹ opin ọsẹ, o to lati lo awọn aaye diẹ ni ọjọ keji lẹhin iru awọn apọju ju ọjọ ti o ti kọja lọ.
- Lati padanu iwuwo, o nilo lati jẹun lati 240 si awọn aaye 300 fun ọsẹ kan. Lati ṣakoso iwuwo rẹ ni ipele aṣeyọri, awọn aaye 360 ni a gba laaye fun ọsẹ kan.
- Ninu ounjẹ yii, 0 + 0 = 1. Ni awọn ọrọ miiran, ti o ba jẹ awọn ounjẹ meji pẹlu “iye” ti awọn aaye 0, o gba aaye 1 bi abajade.
- A ko gba laaye awọn akara adun lori ounjẹ yii. Ṣugbọn mayonnaise - jọwọ.
Itọsọna kan si awọn aaye ti ounjẹ Italia
Ọja | opoiye | Points |
Ẹdọ malu | 100 g | 6 |
Opolo ọpọlọ (sise) | 100 g | 1 |
Awọn ọpọlọ Braal (sisun) | 100 g | 12 |
Jerky ham | 100 g | 1 |
Awọn soseji | 100 g | 1 |
Siseji sise | 100 g | 0 |
Caviar | 100 g | 1 |
Mu eja | 100 g | 0 |
Pizza eran | 100 g | 30 |
Ede | 100 g | 1 |
Tuna Fi sinu Epo | 100 g | 1 |
Awọn sardines ti a fi sinu akolo | 100 g | 1 |
Olivie | 100 g | 19 |
Eran malu | 100 g | 0 |
cannelloni | kọọkan | 8 |
Spaghetti pẹlu ẹyin | 60 g | 8 |
Iresi sise | 50 g | 9 |
Ewebe bimo | 1 awo | 11 |
Lasagna | 100 g | 20 |
Eran malu (sise, stewed tabi ti ibeere) | 100 g | 0 |
ipẹtẹ | 100 g | 8 |
Adie (steamed tabi ti ibeere) | 1/6 apakan adie | 0 |
Koodu | 100 g | 0 |
Ẹran ẹlẹdẹ (ti ibeere) | 100 g | 1 |
Omeleti | lati 2 eyin | 1 |
Omelet pẹlu warankasi | lati 2 eyin | 3 |
Eja sisun | 200 g | 12 |
Hamburger | 100 g | 16 |
goulash | 100 g | 1 |
ounjẹ ipanu dindin | 115 g | 1 |
Alubosa (aise) | 150 g | 3 |
Ẹfọ | 125 g | 3 |
Olu (aise) | 125 g | 3 |
Ewa (jinna) | 50 g | 3 |
Radish | 250 g | 3 |
Owo (sise) | 125 g | 3 |
Igba (jinna) | 170 g | 4 |
Poteto (yan) | 50 g | 5 |
Awọn ewa okun | 100 g | 8 |
Yiyalo | 50 g | 10 |
Awọn ọja ifunwara
Kefir | 100 g | 2 |
Awọn oyinbo asọ | 50 g | 2 |
Parmesan | 100 g | 2 |
Wara | 200 g | 7 |
Awọn eso, awọn eso gbigbẹ ati eso
Funduk | 100 g | 3 |
melon | 100 g | 4 |
ṣẹẹri | 100 g | 6 |
Awọn ọpọtọ tuntun | kọọkan | 7 |
Ọpọtọ gbigbẹ | kọọkan | 15 |
Ọdun oyinbo | 1 ege | 9 |
Epa sisun | 80 g | 9 |
Àjara | 125 g | 9 |
Mandarin | kọọkan | 10 |
Apple | kọọkan | 10 |
Elegede | 1 ege | 11 |
gbigbẹ | 25 g | 13 |
ọsan | kọọkan | 17 |
Eso eso | 25 g | 18 |
ogede | kọọkan | 23 |
Awọn ijẹmu, awọn epo ati obe
Epo ẹfọ | 1 gilasi | 0 |
ọra | 250 g | 0 |
kikan | 1 orundun. l. | 1 |
Ata ilẹ | 2 ehín | 1 |
bota | 250 g | 1 |
mayonnaise | 60 g | 1 |
Margarine ati awọn itankale | 250 g | 1 |
Obe tomati | 60 g | 1 |
Ohun mimu ati oti
Kofi ọfẹ suga) | Awọn agolo 3 | 0 |
Cappuccino (ko si suga) | 1 ago | 2 |
Tii laisi suga) | Awọn agolo 2 | 0 |
Waini gbigbẹ | 1 waini gilasi | 1 |
Waini ti n dan ati Champagne | 1 waini gilasi | 12 |
oje osan orombo | 1 gilasi | 4 |
Oje eso ajara | 1 gilasi | 4 |
Oje tomati | 1 gilasi | 6 |
Oti bia | 1/4 l | 6 |
Wara | 1/2 l | 13 |
Sokoleti gbugbona | 1 ago | 26 |
Awọn ọti ọti aladun | 1 gilasi | 21 |
oti fodika | 1 gilasi | 1 |
Cognac | 1 gilasi | 1 |
Whiskey | 1 gilasi | 1 |
akara
Gbogbo akara alikama | 1 nkan | 5 |
Akara rye | 1 nkan | 8 |
Akara alikama | 25 g | 11 |
Iyẹfun alikama | 50 g | 17 |
Akara alaiwu | 25 g | 18 |
Ajẹkẹyin ati awọn didun lete
Sherbet | 40 g | 6 |
Jam | 30 g | 11 |
Wara chocolate | 25 g | 12 |
Honey | 30 g | 17 |
Awọn candies Caramel | 25 g | 18 |
Apple paii | 50 g | 19 |
Nut paii | 50 g | 23 |
Pancakes | 5 pc | 30 |