Yini Engingayidla Uma Nginayo Inhliziyo?

Imenyu yansuku zonke equkethe ukudla okunomsoco nokupheka. Amamenyu angezansi aqukethe ukudla engikutholile ukuthi kuphephile ukuthi ngiwudle njengomuntu ogulayo we-GERD.Lezi zilungile kulabo bantu ekudleni kwenhliziyo. Iziphakamiso zokudla kwasekuseni, ukudla kwasemini, isidlo sakusihlwa, nokudla okulula okunikezwayo. Imenyu ngayinye ye-dinner ekhonjiswe lapha inikeza i-Entree enesixhumanisi iresiphi yokulungiselela kwayo, kanye neziphakamiso zezingubo zangasese.

Imenyu eyodwa yeSampula yeSampula

Ukudla kwasekuseni:

• 1 inkomishi yokushisa oatmeal cereal
• U-8 oz skim noma u-1% ubisi
• 1/2 indebe ye-papaya tincetu
• 2 tincetu isinkwa esisikolweni sonke
• 1 tbsp imajarini

Isidla semaphakathi sasemuva:

• I-apple eyi-1 ephakathi

Usuku lokudla:

• 1 1/2 izinkomishi ukhilimu isobho
• Isinkwa sezinkukhu (ama-2 tincetu isinkwa sesinkwa sonke, isinkwa se-4 oz-deli-sliced, 1 tbsp imayonnaise ephansi, i-lettuce leaf)
• 1/2 inkomishi isanqante eluhlaza

Umswakama we-Mid-Afternoon:

• Amagilebhisi angenambewu

Dinner:

• Inkabi ne-Mushroom Stroganoff
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi igwebe ubhontshisi obuluhlaza
• 1 isidlo sakusihlwa
• 1 tbsp imajarini

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Imenyu Yesibili YeSampula Yezinsuku

Ukudla kwasekuseni:

• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini
• U-8 oz skim noma u-1% ubisi
• 1/2 indebe elicwengwe ngamapetshisi

Isidla semaphakathi sasemuva:

• Ibhanana elilodwa elincane

Usuku lokudla:

• I-Pocket ye-Tuna ehlanganisiwe (1 i-pita yonke ye-grain, i-tuna ene-4 ene-water, 2 tbsp i-mayonnaise ephansi, ama-1/4 indebe ikhukhamba)
• 1 inkomishi ulethisi

Umshwana we-MI-Western:

• 1 indebe yamapetshisi

Dinner:

• Inkukhu Etholwe I-Buttermilk

• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi izaqathe steamed
• 1 inkomishi eqoshiwe amapheya

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Imenyu yesithathu yesampula

Ukudla kwasekuseni:

• Ikhefu elingu-1 1/2 likhukhumeza okusanhlamvu koroli
• U-8 oz skim noma u-1% ubisi
• 2 tincetu
• 1 tbsp imajarini
• Ibhanana elilodwa elincane

Isidla semaphakathi sasemuva:

• 1 irayisi ikhekhe nge-1 tbsp ibhotela le-peanut

Usuku lokudla:

• I-Turkey Sandwich (ama-2 tincetu isinkwa esisikolweni sonke, inyama ye-turkey e-oven e-oven e-oven, o-oz-o-1 oz-fat fat-fat)
• Ama-2 oz ama-tortilla chips
• 1 inkomishi i-cottage shizi
• 1 inkomishi elinezinhlanzi ezisikiwe

Umshwana we-MI-Western:

• 1 amakhekhe ama-apricot, ekheniwe ngejusi

Dinner:

• I-Tuna Noodle Casserole
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi i-broccoli eshisa
• 1 inkomishi eqoshiwe amapheya

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Imenyu yesine yeSampula yeSuku

Ukudla kwasekuseni:

• 1 inkomishi bran flakes okusanhlamvu
• U-8 oz skim noma u-1% ubisi
• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini
• 1 indebe ye-strawberries fresh noma efriziwe

Isidla semaphakathi sasemuva:

• Amagilebhisi angenambewu

Usuku lokudla:

• 1 1/2 izinkomishi inkukhu isobho isobho
• Isinkwa sezinkukhu (ama-2 tincetu isinkwa sesinkwa sonke, i-tbsp i-fat-fat mayonnaise, i-oz-4-deli-style yenkukhu elicutshiwe)
• 1 indebe ye-apulaauce engenayo i-unsweetened
• 1/2 inkomishi isilimo esidliwayo esinamagatsha anamanzi

Umshwana we-MI-Western:

• Abakhiqizi abangu-4 bakolweni bezinkolo

Dinner:

• I-Baked Ngulube i-Oregano
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• Amazambane ama-1 abhakabhaka aphakathi
• 1 tbsp imajarini
• 1 inkomishi elinezinhlanzi ezisikiwe

--------------------

Imenyu yesihlanu yesampula

Ukudla kwasekuseni:

• 1 inkomishi yokushisa oatmeal cereal
• U-8 oz skim noma u-1% ubisi
• 2 tincetu
• 1 tbsp imajarini
• 1 indebe ye-apulaauce engenayo i-unsweetened

Isidla semaphakathi sasemuva:

• 1 indebe ye-apulaauce engenayo i-unsweetened

Usuku lokudla:

• Inkukhu Yokugqoka (i-tortilla engamafutha angenamafutha, i-7 "kuya ku-8" ububanzi, isifuba se-inkukhu esine-4 oz, 2 tbsp i-mayonnaise ephansi, i-1/2 indebe, i-mozzarella shizi)

• 1 inkomishi elinezinhlanzi ezisikiwe

Umshwana we-MI-Western:

• Ibhanana elilodwa elincane

Dinner:

• Ama-Meatballs aseSweden
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi igwebe ubhontshisi obuluhlaza
• 1 isidlo sakusihlwa
• 1 tbsp imajarini

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Imenyu yesampuli yeSuku Lwesithupha

Ukudla kwasekuseni:

• U-8 oz skim noma u-1% ubisi
• Bagel 1
• 1 tbsp i-peanut ibhotela noma i-fat fat-cream cream ushizi
• Ibhanana elilodwa elincane

Isidla semaphakathi sasemuva:

• I-pear encane encane

Usuku lokudla:

• 2 izinkomishi ukhilimu isobho
• I-sandwich yaseTurkey (ama-2 tincetu isinkwa esisikolweni sonke, inyama ye-4 oz white turkey inyama, 1 tbsp i-fat-fat mayonnaise, amaqabunga amabili e-ulethisi)
• 1/2 inkomishi isanqante eluhlaza

Umshwana we-MI-Western:

• 2 oz pretzels

Dinner:

• I-Baked Chicken neRissi
• 1 isaladi encane ekhonjiwe

• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi igwebe ubhontshisi obuluhlaza
• 1 amakhekhe amakhekhe

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Imenyu Yesampula Yezinsuku Eziyisikhombisa

Ukudla kwasekuseni:

• 1 inkomishi yezingulu zommbila
• U-8 oz skim noma u-1% ubisi
• Ibhanana elilodwa elincane
• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini

Isidla semaphakathi sasemuva:

• 3/4 amakhekhe amakhekhe

Usuku lokudla:

• Isikhumba se-Chicken (1 whole grain pita, isifuba sezinkukhu esine-4 oz, 2 tbsp imayonnaise enamafutha aphansi, i-1 inkomishi i-lettuce ekhishwe ngamanzi, i-1 oz ozamafutha aphansi ama-mozzarella ushizi)
• 1 indebe ye-strawberries fresh noma efriziwe

Umshwana we-MI-Western:

• 1 irayisi ikhekhe nge-1 tbsp i-fat fat cream cream

Dinner:

• I-Flank ephucuziwe e-Maritime Steak
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• Amazambane ama-1 abhakabhaka aphakathi
• 2 tbsp imajarini
• 1 amakhekhe amakhekhe

--------------------

Imenyu yesampuli yesishiyagalombili

Ukudla kwasekuseni:

• 1 inkomishi yokushisa oatmeal cereal
• U-8 oz skim noma u-1% ubisi
• 1/2 indebe ye-papaya tincetu
• 2 tincetu isinkwa esisikolweni sonke
• 1 tbsp imajarini

Isidla semaphakathi sasemuva:

• I-apple eyi-1 ephakathi

Usuku lokudla:

• 1 1/2 izinkomishi ukhilimu isobho
• Isinkwa sezinkukhu (ama-2 tincetu isinkwa sesinkwa sonke, isinkwa se-4 oz-deli-sliced, 1 tbsp imayonnaise ephansi, i-lettuce leaf)
• 1/2 inkomishi isanqante eluhlaza

Umswakama we-Mid-Afternoon:

• Amagilebhisi angenambewu

Dinner:

• Pie Pot Pot Pie
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi izaqathe steamed
• 1 inkomishi eqoshiwe amapheya

--------------------

Imenyu yesishiyagalombili yosuku lwesishiyagalombili

Ukudla kwasekuseni:

• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini
• U-8 oz skim noma u-1% ubisi
• 1/2 indebe elicwengwe ngamapetshisi

Isidla semaphakathi sasemuva:

• Ibhanana elilodwa elincane

Usuku lokudla:

• I-Pocket ye-Tuna ehlanganisiwe (1 i-pita yonke ye-grain, i-tuna ene-4 ene-water, 2 tbsp i-mayonnaise ephansi, ama-1/4 indebe ikhukhamba)
• 1 inkomishi ulethisi

Umshwana we-MI-Western:

• 1 indebe yamapetshisi

Dinner:

• Inkabi Nemifino Khuthaza-Fry
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 indebe ye-strawberries fresh noma efriziwe
• 1 isidlo sakusihlwa
• 1 tbsp imajarini

--------------------

Imenyu Yeshumi Eyisampuli YeSampula

Ukudla kwasekuseni:

• Ikhefu elingu-1 1/2 likhukhumeza okusanhlamvu koroli
• U-8 oz skim noma u-1% ubisi
• 2 tincetu
• 1 tbsp imajarini
• Ibhanana elilodwa elincane

Isidla semaphakathi sasemuva:

• 1 irayisi ikhekhe nge-1 tbsp ibhotela le-peanut

Usuku lokudla:

• I-Turkey Sandwich (ama-2 tincetu isinkwa esisikolweni sonke, inyama ye-turkey e-oven e-oven e-oven, o-oz-o-1 oz-fat fat-fat)
• Ama-2 oz ama-tortilla chips
• 1 inkomishi i-cottage shizi
• 1 inkomishi elinezinhlanzi ezisikiwe

Umshwana we-MI-Western:

• 1 amakhekhe ama-apricot, ekheniwe ngejusi

Dinner:

• Inkukhu kanye ne-Mushroom Stroganoff
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi igwebe ubhontshisi obuluhlaza
• 1 isidlo sakusihlwa
• 1 tbsp imajarini

--------------------

Imenyu Eyishumi Nanye YeSampula

Ukudla kwasekuseni:

• 1 inkomishi bran flakes okusanhlamvu
• U-8 oz skim noma u-1% ubisi
• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini
• 1 indebe ye-strawberries fresh noma efriziwe

Isidla semaphakathi sasemuva:

• Amagilebhisi angenambewu

Usuku lokudla:

• 1 1/2 izinkomishi inkukhu isobho isobho
• Isinkwa sezinkukhu (ama-2 tincetu isinkwa sesinkwa sonke, i-tbsp i-fat-fat mayonnaise, i-oz-4-deli-style yenkukhu elicutshiwe)
• 1 indebe ye-apulaauce engenayo i-unsweetened
• 1/2 inkomishi isilimo esidliwayo esinamagatsha anamanzi

Umshwana we-MI-Western:

• Abakhiqizi abangu-4 bakolweni bezinkolo

Dinner:

• I-Pasta no-Ham
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi izaqathe steamed
• 1 inkomishi eqoshiwe amapheya

--------------------

Imenyu yeshumi nambili yeSample

Ukudla kwasekuseni:

• 1 inkomishi yokushisa oatmeal cereal
• U-8 oz skim noma u-1% ubisi
• 2 tincetu
• 1 tbsp imajarini
• 1 indebe ye-apulaauce engenayo i-unsweetened

Isidla semaphakathi sasemuva:

• 1 indebe ye-apulaauce engenayo i-unsweetened

Usuku lokudla:

• Inkukhu Yokugqoka (i-tortilla engamafutha angenamafutha, i-7 "kuya ku-8" ububanzi, isifuba se-inkukhu esine-4 oz, 2 tbsp i-mayonnaise ephansi, i-1/2 indebe, i-mozzarella shizi)
• 1 inkomishi elinezinhlanzi ezisikiwe

Umshwana we-MI-Western:

• Ibhanana elilodwa elincane

Dinner:

• I-Vegetable Beef Stew
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi eqoshiwe amapheya
• 1 isidlo sakusihlwa
• 1 tbsp imajarini

--------------------

Imenyu yeshumi le-13 yesampula

Ukudla kwasekuseni:

• U-8 oz skim noma u-1% ubisi
• Bagel 1
• 1 tbsp i-peanut ibhotela noma i-fat fat-cream cream ushizi
• Ibhanana elilodwa elincane

Isidla semaphakathi sasemuva:

• I-pear encane encane

Usuku lokudla:

• 2 izinkomishi ukhilimu isobho
• I-sandwich yaseTurkey (ama-2 tincetu isinkwa esisikolweni sonke, inyama ye-4 oz white turkey inyama, 1 tbsp i-fat-fat mayonnaise, amaqabunga amabili e-ulethisi)
• 1/2 inkomishi isanqante eluhlaza

Umshwana we-MI-Western:

• 2 oz pretzels

Dinner:

• Ingulube ihamba nge-Applesauce
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• Amazambane ama-1 abhakabhaka aphakathi
• 1 tbsp imajarini
• 1 inkomishi elinezinhlanzi ezisikiwe

--------------------

Usuku Lwemenyu Eyishumi Nesampula

Ukudla kwasekuseni:

• 1 inkomishi yezingulu zommbila
• U-8 oz skim noma u-1% ubisi
• Ibhanana elilodwa elincane
• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini

Isidla semaphakathi sasemuva:

• 3/4 amakhekhe amakhekhe

Usuku lokudla:

• Isikhumba se-Chicken (1 whole grain pita, isifuba sezinkukhu esine-4 oz, 2 tbsp imayonnaise enamafutha aphansi, i-1 inkomishi i-lettuce ekhishwe ngamanzi, i-1 oz ozamafutha aphansi ama-mozzarella ushizi)
• 1 indebe ye-strawberries fresh noma efriziwe

Umshwana we-MI-Western:

• 1 irayisi ikhekhe nge-1 tbsp i-fat fat cream cream

Dinner:

• Inkukhu Etholwe Ovini
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi izaqathe steamed
• 1 amakhekhe amakhekhe

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Imenyu yeshumi nesishiyagalolunye yemenyu yesampula

Ukudla kwasekuseni:

• 1 inkomishi yokushisa oatmeal cereal
• U-8 oz skim noma u-1% ubisi
• 1/2 indebe ye-papaya tincetu
• 2 tincetu isinkwa esisikolweni sonke
• 1 tbsp imajarini

Isidla semaphakathi sasemuva:

• I-apple eyi-1 ephakathi

Usuku lokudla:

• 1 1/2 izinkomishi ukhilimu isobho
• Isinkwa sezinkukhu (ama-2 tincetu isinkwa sesinkwa sonke, isinkwa se-4 oz-deli-sliced, 1 tbsp imayonnaise ephansi, i-lettuce leaf)
• 1/2 inkomishi isanqante eluhlaza

Umswakama we-Mid-Afternoon:

• Amagilebhisi angenambewu

Dinner:

• Inkabi i-Strips nePasta
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi elinezinhlanzi ezisikiwe

--------------------

Imenyu yeshumi nesithupha yesampula

Ukudla kwasekuseni:

• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini
• U-8 oz skim noma u-1% ubisi
• 1/2 indebe elicwengwe ngamapetshisi

Isidla semaphakathi sasemuva:

• Ibhanana elilodwa elincane

Usuku lokudla:

• I-Pocket ye-Tuna ehlanganisiwe (1 i-pita yonke ye-grain, i-tuna ene-4 ene-water, 2 tbsp i-mayonnaise ephansi, ama-1/4 indebe ikhukhamba)
• 1 inkomishi ulethisi

Umshwana we-MI-Western:

• 1 indebe yamapetshisi

Dinner:

• I-Turkey Cutlets namaMushroom
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• Amazambane ama-1 abhakabhaka aphakathi
• 1 tbsp imajarini
• 1 izinkomishi zamaphilikithi

--------------------

Imenyu yesampuli yosuku lweShumi nesikhombisa

Ukudla kwasekuseni:

• Ikhefu elingu-1 1/2 likhukhumeza okusanhlamvu koroli
• U-8 oz skim noma u-1% ubisi
• 2 tincetu
• 1 tbsp imajarini
• Ibhanana elilodwa elincane

Isidla semaphakathi sasemuva:

• 1 irayisi ikhekhe nge-1 tbsp ibhotela le-peanut

Usuku lokudla:

• I-Turkey Sandwich (ama-2 tincetu isinkwa esisikolweni sonke, inyama ye-turkey e-oven e-oven e-oven, o-oz-o-1 oz-fat fat-fat)
• Ama-2 oz ama-tortilla chips
• 1 inkomishi i-cottage shizi
• 1 inkomishi elinezinhlanzi ezisikiwe

Umshwana we-MI-Western:

• 1 amakhekhe ama-apricot, ekheniwe ngejusi

Dinner:

• Sesame Chicken Kabobs
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi igwebe ubhontshisi obuluhlaza
• 1 isidlo sakusihlwa
• 1 tbsp imajarini

--------------------

Imenyu yesampula yosuku lweshumi nesishiyagalombili

Ukudla kwasekuseni:

• 1 inkomishi bran flakes okusanhlamvu
• U-8 oz skim noma u-1% ubisi
• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini
• 1 indebe ye-strawberries fresh noma efriziwe

Isidla semaphakathi sasemuva:

• Amagilebhisi angenambewu

Usuku lokudla:

• 1 1/2 izinkomishi inkukhu isobho isobho
• Isinkwa sezinkukhu (ama-2 tincetu isinkwa sesinkwa sonke, i-tbsp i-fat-fat mayonnaise, i-oz-4-deli-style yenkukhu elicutshiwe)
• 1 indebe ye-apulaauce engenayo i-unsweetened
• 1/2 inkomishi isilimo esidliwayo esinamagatsha anamanzi

Umshwana we-MI-Western:

• Abakhiqizi abangu-4 bakolweni bezinkolo

Dinner:

• Inkokhelo Yenkomo
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi izaqathe steamed
• 1 inkomishi eqoshiwe amapheya

--------------------

Imenyu yesampuli yeshumi nesikhombisa

Ukudla kwasekuseni:

• 1 inkomishi yokushisa oatmeal cereal
• U-8 oz skim noma u-1% ubisi
• 2 tincetu
• 1 tbsp imajarini
• 1 indebe ye-apulaauce engenayo i-unsweetened

Isidla semaphakathi sasemuva:

• 1 indebe ye-apulaauce engenayo i-unsweetened

Usuku lokudla:

• Inkukhu Yokugqoka (i-tortilla engamafutha angenamafutha, i-7 "kuya ku-8" ububanzi, isifuba se-inkukhu esine-4 oz, 2 tbsp i-mayonnaise ephansi, i-1/2 indebe, i-mozzarella shizi)
• 1 inkomishi elinezinhlanzi ezisikiwe

Umshwana we-MI-Western:

• Ibhanana elilodwa elincane

Dinner:

• Inkukhu Nemifino Khuthaza-Fry
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi elinezinhlanzi ezisikiwe
• 1 isidlo sakusihlwa
• 1 tbsp imajarini

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Imenyu Yezinsuku Zama-Twenty Day

Ukudla kwasekuseni:

• U-8 oz skim noma u-1% ubisi
• Bagel 1
• 1 tbsp i-peanut ibhotela noma i-fat fat-cream cream ushizi
• Ibhanana elilodwa elincane

Isidla semaphakathi sasemuva:

• I-pear encane encane

Usuku lokudla:

• 2 izinkomishi ukhilimu isobho
• I-sandwich yaseTurkey (ama-2 tincetu isinkwa esisikolweni sonke, inyama ye-4 oz white turkey inyama, 1 tbsp i-fat-fat mayonnaise, amaqabunga amabili e-ulethisi)
• 1/2 inkomishi isanqante eluhlaza

Umshwana we-MI-Western:

• 2 oz pretzels

Dinner:

• Ayikho i-Sauce ye-Tomato Sauagna
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi izaqathe steamed
• 1 inkomishi eqoshiwe amapheya

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Usuku Lwamashumi amabili Nanye Imenyu Yesampula

Ukudla kwasekuseni:

• 1 inkomishi yezingulu zommbila
• U-8 oz skim noma u-1% ubisi
• Ibhanana elilodwa elincane
• 1 i-muffin yesi-english (2 ama-halves)
• 1 tbsp imajarini

Isidla semaphakathi sasemuva:

• 3/4 amakhekhe amakhekhe

Usuku lokudla:

• Isikhumba se-Chicken (1 whole grain pita, isifuba sezinkukhu esine-4 oz, 2 tbsp imayonnaise enamafutha aphansi, i-1 inkomishi i-lettuce ekhishwe ngamanzi, i-1 oz ozamafutha aphansi ama-mozzarella ushizi)
• 1 indebe ye-strawberries fresh noma efriziwe

Umshwana we-MI-Western:

• 1 irayisi ikhekhe nge-1 tbsp i-fat fat cream cream

Dinner:

• IWundlu elihlutshiwe lihluma ngamakhowe
• 1 isaladi encane ekhonjiwe
• 2 tbsp i-fat-fat noma i-fat-free dressing
• 1 inkomishi igwebe ubhontshisi obuluhlaza
• 1 indebe ye-strawberries fresh noma efriziwe