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Diet - 1 2
ﺷﻨﺒﻪ
ﻗﺒﻞ ﺍﺯ ﺧﻮﺍﺏ ﺷﺎﻡ ﺣﯿﻦ ﺗﻤﺮﯾﻦ ﻧﺎﻫﺎﺭ ﻣﯿﺎﻥ ﻭﻋﺪﻩ ﺻﺒﺢ ﺻﺒﺤﺎﻧﻪ
21:00 17:00 14:00 11:00 08:00
3 0 0ﻣﯿﻠﯽﮔﺮﻡ ﻣﻨﯿﺰﯾﻢ 1 5 0ﮔﺮﻡ ﺧﻮﺭﺍﮎ ﮔﻮﺷﺖ 3 0ﺩﻗﯿﻘﻪ ﻗﺒﻞ ﺍﺯ ﺗﻤﺮﯾﻦ :ﻣﯿﮑﺲ 1ﺑﺸﻘﺎﺏ ﺧﻮﺭﺍﮎ ﻟﻮﺑﯿﺎ ﺳﺒﺰ 1 5ﻋﺪﺩ ﻣﯿﮑﺲ ﻣﻐﺰﯾﺠﺎﺕ 1ﮐﺎﺳﻪ ﻋﺪﺳﯽ +ﮐﯿﻨﻮﺍ
4 0ﻣﯿﻠﯽﮔﺮﻡ ﻭﯾﺘﺎﻣﯿﻦ B 6 1ﮐﺎﺳﻪ ﺳﺎﻻﺩ ﮐﺎﻫﻮ ﻭ ﮐﻠﻢ ﻗﻬﻮﻩ ﻭ ﺭﻭﻏﻦ ﻧﺎﺭﮔﯿﻞ 1 5 0ﮔﺮﻡ ﺳﯿﻨﻪ ﻣﺮﻍ 1ﻟﯿﻮﺍﻥ ﻣﯿﮑﺲ ﺁﺏ +ﺧﺎﮎ ﺷﯿﺮ 1ﻋﺪﺩ ﮔﺮﺩﻭ
1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ 1ﻟﯿﺘﺮ ﺁﺏ +ﻗﺮﺹ ﺟﻮﺷﺎﻥ ﮐﻠﺴﯿﻢ 1ﮐﺎﺳﻪ ﺳﺒﺰﯼ ﺧﻮﺭﺩﻥ +ﺗﺨﻢ ﺷﺮﺑﺘﯽ +ﺩﺍﻧﻪ ﭼﯿﺎ +ﮐﻤﯽ 3ﻋﺪﺩ ﺳﻔﯿﺪﻩ ﺗﺨﻢ ﻣﺮﻍ ﺁﺏ ﭘﺰ
1 5ﻣﯿﻠﯽﮔﺮﻡ ﺯﯾﻨﮏ
6 0ﺩﻗﯿﻘﻪ ﺑﻌﺪ ﺍﺯ ﺗﻤﺮﯾﻦ :ﻓﻘﻂ 1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ ﻟﯿﻤﻮﺗﺮﺵ
ﺁﺏ 1ﻭﺍﺣﺪ ﻣﯿﻮﻩ
ﯾﮑﺸﻨﺒﻪ
1 5 0ﮔﺮﻡ ﮐﻮﮐﻮ ﺳﺒﺰﯼ 1ﻓﻨﺠﺎﻥ ﻣﯿﮑﺲ ﻗﻬﻮﻩ +ﺭﻭﻏﻦ 1 5 0ﮔﺮﻡ ﻣﯿﮕﻮ 1 5ﻋﺪﺩ ﻣﯿﮑﺲ ﻣﻐﺰﯾﺠﺎﺕ 2ﻋﺪﺩ ﺗﺨﻢ ﻣﺮﻍ ﺁﺑﭙﺰ
1ﻋﺪﺩ ﮔﻮﺟﻪ ﻓﺮﻧﮕﯽ ﻧﺎﺭﮔﯿﻞ 1ﮐﺎﺳﻪ ﻣﯿﮑﺲ ﺳﺒﺰﯾﺠﺎﺕ ﭘﺨﺘﻪ 1ﻟﯿﻮﺍﻥ ﻣﯿﮑﺲ ﺁﺏ +ﺧﺎﮎ ﺷﯿﺮ 2ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﮐﺮﻩ ﺑﺎﺩﺍﻡ
1ﮐﺎﺳﻪ ﻣﯿﮑﺲ ﺳﺒﺰﯾﺠﺎﺕ 2ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﻣﯿﮑﺲ ﮐﺮﻩ 1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ +ﺗﺨﻢ ﺷﺮﺑﺘﯽ +ﺩﺍﻧﻪ ﭼﯿﺎ +ﮐﻤﯽ ﺯﻣﯿﻨﯽ
ﺍﺯ ﺳﺎﻋﺖ 1 8 : 3 0ﺑﻪ ﺑﻌﺪ ،ﻧﺒﺎﯾﺪ 1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ ﺑﺎﺩﺍﻡﺯﻣﯿﻨﯽ +ﮐﺮﻩ ﻧﺎﺭﮔﯿﻞ 5ﻋﺪﺩ ﺯﯾﺘﻮﻥ ﻟﯿﻤﻮﺗﺮﺵ
ﭼﯿﺰﯼ ﻣﯿﻞ ﮐﻨﯿﺪ. 1000 3 1ﻋﺪﺩ ﮐﭙﺴﻮﻝ ﺍﻣﮕﺎ 1ﻭﺍﺣﺪ ﻣﯿﻮﻩ
ﺩﻭﺷﻨﺒﻪ
ﻗﺒﻞ ﺍﺯ ﺧﻮﺍﺏ ﺷﺎﻡ ﺣﯿﻦ ﺗﻤﺮﯾﻦ ﻧﺎﻫﺎﺭ ﻣﯿﺎﻥ ﻭﻋﺪﻩ ﺻﺒﺢ ﺻﺒﺤﺎﻧﻪ
21:00 17:00 14:00 11:00 08:00
3 0 0ﻣﯿﻠﯽﮔﺮﻡ ﻣﻨﯿﺰﯾﻢ 1 5 0ﮔﺮﻡ ﺍﺳﺘﯿﮏ ﺳﯿﻨﻪ ﺑﻮﻗﻠﻤﻮﻥ 3 0ﺩﻗﯿﻘﻪ ﻗﺒﻞ ﺍﺯ ﺗﻤﺮﯾﻦ :ﻣﯿﮑﺲ 2ﮐﻔﮕﯿﺮ ﺑﺮﻧﺞ ﮐﺘﻪ 1 5ﻋﺪﺩ ﻣﯿﮑﺲ ﻣﻐﺰﯾﺠﺎﺕ 1ﮐﺎﺳﻪ ﻋﺪﺳﯽ +ﮐﯿﻨﻮﺍ
4 0ﻣﯿﻠﯽﮔﺮﻡ ﻭﯾﺘﺎﻣﯿﻦ B 6 5ﻋﺪﺩ ﻗﺎﺭﭺ ﭘﺨﺘﻪ ﺷﺪﻩ ﺩﺭ ﻓﺮ ﻗﻬﻮﻩ ﻭ ﺭﻭﻏﻦ ﻧﺎﺭﮔﯿﻞ 1 5 0ﮔﺮﻡ ﮐﺒﺎﺏ ﺗﺎﺑﻪ ﺍﯼ 1ﻟﯿﻮﺍﻥ ﻣﯿﮑﺲ ﺁﺏ +ﺧﺎﮎ ﺷﯿﺮ 1ﻋﺪﺩ ﮔﺮﺩﻭ
1ﮐﺎﺳﻪ ﺳﺎﻻﺩ ﮐﺎﻫﻮ ﻭ ﮐﻠﻢ 1ﻟﯿﺘﺮ ﺁﺏ +ﻗﺮﺹ ﺟﻮﺷﺎﻥ ﮐﻠﺴﯿﻢ 1ﮐﺎﺳﻪ ﺭﯾﺤﺎﻥ +ﺟﻌﻔﺮﯼ +ﺗﺨﻢ ﺷﺮﺑﺘﯽ +ﺩﺍﻧﻪ ﭼﯿﺎ +ﮐﻤﯽ 3ﻋﺪﺩ ﺳﻔﯿﺪﻩ ﺗﺨﻢ ﻣﺮﻍ ﺁﺏ ﭘﺰ
1 5ﻣﯿﻠﯽﮔﺮﻡ ﺯﯾﻨﮏ
1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ 6 0ﺩﻗﯿﻘﻪ ﺑﻌﺪ ﺍﺯ ﺗﻤﺮﯾﻦ :ﻓﻘﻂ 1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ ﻟﯿﻤﻮﺗﺮﺵ
ﺁﺏ 1ﻭﺍﺣﺪ ﻣﯿﻮﻩ
ﺳ ﻪﺷﻨﺒﻪ
1 5 0ﮔﺮﻡ ﻣﺎﻫﯽ 1ﻓﻨﺠﺎﻥ ﻣﯿﮑﺲ ﻗﻬﻮﻩ +ﺭﻭﻏﻦ ﻧﺎﺭﮔﯿﻞ 1 5 0ﮔﺮﻡ ﻓﯿﻠﻪ ﻣﺮﻍ ﮔﺮﯾﻞ ﺷﺪﻩ 1 5ﻋﺪﺩ ﻣﯿﮑﺲ ﻣﻐﺰﯾﺠﺎﺕ 2ﻋﺪﺩ ﺗﺨﻢ ﻣﺮﻍ ﺁﺑﭙﺰ
1ﮐﺎﺳﻪ ﻣﯿﮑﺲ ﺳﺒﺰﯾﺠﺎﺕ ﭘﺨﺘﻪ 2ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﻣﯿﮑﺲ ﮐﺮﻩ ﺑﺎﺩﺍﻡﺯﻣﯿﻨﯽ 1ﻋﺪﺩ ﮐﺪﻭ 1ﻟﯿﻮﺍﻥ ﻣﯿﮑﺲ ﺁﺏ +ﺧﺎﮎ ﺷﯿﺮ +ﺗﺨﻢ 2ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﮐﺮﻩ ﺑﺎﺩﺍﻡ ﺯﻣﯿﻨﯽ
1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ +ﮐﺮﻩ ﻧﺎﺭﮔﯿﻞ 1ﻋﺪﺩ ﺑﺎﺩﻣﺠﺎﻥ ﺷﺮﺑﺘﯽ +ﺩﺍﻧﻪ ﭼﯿﺎ +ﮐﻤﯽ ﻟﯿﻤﻮﺗﺮﺵ
5 0ﮔﺮﻡ ﺗﺨﻢ ﮐﺪﻭﺗﻨﺒﻞ 5ﻋﺪﺩ ﻗﺎﺭﭺ ﭘﺨﺘﻪ ﺷﺪﻩ ﺩﺭ ﻓﺮ 1ﻭﺍﺣﺪ ﻣﯿﻮﻩ
1ﮐﺎﺳﻪ ﺳﺒﺰﯼ ﺧﻮﺭﺩﻥ 1ﻋﺪﺩ ﻗﺮﺹ ﮐﻮﺭﮐﻮﻣﯿﻦ
1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ 1ﻋﺪﺩ ﻗﺮﺹ ﮐﺮﻭﻡ ﺗﺮﮐﯿﺒﯽ
1000 3 1ﻋﺪﺩ ﮐﭙﺴﻮﻝ ﺍﻣﮕﺎ
ﭼﻬﺎﺭﺷﻨﺒﻪ
ﻗﺒﻞ ﺍﺯ ﺧﻮﺍﺏ ﺷﺎﻡ ﺣﯿﻦ ﺗﻤﺮﯾﻦ ﻧﺎﻫﺎﺭ ﻣﯿﺎﻥ ﻭﻋﺪﻩ ﺻﺒﺢ ﺻﺒﺤﺎﻧﻪ
21:00 17:00 14:00 11:00 08:00
3 0 0ﻣﯿﻠﯽﮔﺮﻡ ﻣﻨﯿﺰﯾﻢ 1 5 0ﮔﺮﻡ ﮔﻮﺷﺖ ﭼﺮﺥ ﮐﺮﺩﻩ + 3 0ﺩﻗﯿﻘﻪ ﻗﺒﻞ ﺍﺯ ﺗﻤﺮﯾﻦ :ﻣﯿﮑﺲ 2ﮐﻔﮕﯿﺮ ﺳﺒﺰﯼ ﭘﻠﻮ 1 5ﻋﺪﺩ ﻣﯿﮑﺲ ﻣﻐﺰﯾﺠﺎﺕ 1ﮐﺎﺳﻪ ﻋﺪﺳﯽ +ﮐﯿﻨﻮﺍ
4 0ﻣﯿﻠﯽﮔﺮﻡ ﻭﯾﺘﺎﻣﯿﻦ B 6 ﻗﺎﺭﭺ +ﻓﻠﻔﻞ ﺩﻟﻤﻪ ﺍ ﯼ ﻗﻬﻮﻩ ﻭ ﺭﻭﻏﻦ ﻧﺎﺭﮔﯿﻞ 1 5 0ﮔﺮﻡ ﻣﺎﻫﯽ ﮔﺮﯾﻞ ﺷﺪﻩ ﯾﺎ 1ﻟﯿﻮﺍﻥ ﻣﯿﮑﺲ ﺁﺏ +ﺧﺎﮎ ﺷﯿﺮ 1ﻋﺪﺩ ﮔﺮﺩﻭ
1ﮐﺎﺳﻪ ﺭﯾﺤﺎﻥ +ﺟﻌﻔﺮﯼ 1ﻟﯿﺘﺮ ﺁﺏ +ﻗﺮﺹ ﺟﻮﺷﺎﻥ ﮐﻠﺴﯿﻢ ﺁ ﺏ ﭘﺰ +ﺗﺨﻢ ﺷﺮﺑﺘﯽ +ﺩﺍﻧﻪ ﭼﯿﺎ +ﮐﻤﯽ 3ﻋﺪﺩ ﺳﻔﯿﺪﻩ ﺗﺨﻢ ﻣﺮﻍ ﺁﺏ ﭘﺰ
1 5ﻣﯿﻠﯽﮔﺮﻡ ﺯﯾﻨﮏ
1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ 6 0ﺩﻗﯿﻘﻪ ﺑﻌﺪ ﺍﺯ ﺗﻤﺮﯾﻦ :ﻓﻘﻂ 1ﮐﺎﺳﻪ ﺳﺒﺰﯼ ﺧﻮﺭﺩﻥ ﻟﯿﻤﻮﺗﺮﺵ
ﺁﺏ 1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ 1ﻭﺍﺣﺪ ﻣﯿﻮﻩ
ﭘﻨﺠﺸﻨﺒﻪ
1ﻓﻨﺠﺎﻥ ﻣﯿﮑﺲ ﻗﻬﻮﻩ +ﺭﻭﻏﻦ ﻧﺎﺭﮔﯿﻞ 1 5 0ﮔﺮﻡ ﺟﻮﺟﻪ ﮐﺒﺎﺏ 1 5ﻋﺪﺩ ﻣﯿﮑﺲ ﻣﻐﺰﯾﺠﺎﺕ 2ﻋﺪﺩ ﺗﺨﻢ ﻣﺮﻍ ﺁﺑﭙﺰ
2ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﻣﯿﮑﺲ ﮐﺮﻩ ﺑﺎﺩﺍﻡﺯﻣﯿﻨﯽ 2ﻋﺪﺩ ﮔﻮﺟﻪ ﮐﺒﺎﺑﯽ 1ﻟﯿﻮﺍﻥ ﻣﯿﮑﺲ ﺁﺏ +ﺧﺎﮎ ﺷﯿﺮ +ﺗﺨﻢ 2ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﮐﺮﻩ ﺑﺎﺩﺍﻡ ﺯﻣﯿﻨﯽ
+ﮐﺮﻩ ﻧﺎﺭﮔﯿﻞ 1ﮐﺎﺳﻪ ﺭﯾﺤﺎﻥ +ﺟﻌﻔﺮﯼ ﺷﺮﺑﺘﯽ +ﺩﺍﻧﻪ ﭼﯿﺎ +ﮐﻤﯽ ﻟﯿﻤﻮﺗﺮﺵ
ﺷﺎﻡ ﺩﻟﺨﻮﺍﻩ ﺑﺪﻭﻥ ﮐﺮﺑﻮﻫﯿﺪﺭﺍﺕ 5 0ﮔﺮﻡ ﺗﺨﻢ ﮐﺪﻭﺗﻨﺒﻞ 1ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺭﻭﻏﻦ ﺯﯾﺘﻮﻥ 1ﻭﺍﺣﺪ ﻣﯿﻮﻩ
1000 3 1ﻋﺪﺩ ﮐﭙﺴﻮﻝ ﺍﻣﮕﺎ 1ﻋﺪﺩ ﻗﺮﺹ ﮐﻮﺭﮐﻮﻣﯿﻦ
1ﻋﺪﺩ ﻗﺮﺹ ﮐﺮﻭﻡ ﺗﺮﮐﯿﺒﯽ
ﺗﻮﺻﯿﻪﻫﺎﯼ ﮐﻠﯽ
ﺟﻤﻌﻪﻫﺎ ﺍﺯ ﻧﻈﺮ ﮐﻤﯿﺖ ﺑﺎﯾﺪ ﺭﻋﺎﯾﺖ ﮐﻨﯿﺪ ﻭﻟﯽ ﻣﯽﺗﻮﺍﻧﯿﺪ ﻏﺬﺍﻫﺎﯾﯽ ﺭﺍ ﮐﻪ ﺩﻭﺳﺖ ﺩﺍﺭﯾﺪ ﺑﺎ ﻣﺸﻮﺭﺕ ﻣﻦ ﻣﺼﺮﻑ ﮐﻨﯿﺪ 1
ﻧﯿﻢ ﺳﺎﻋﺖ ﻗﺒﻞ ﺍﺯ ﻧﻬـﺎﺭ ﻭ ﺷـﺎﻡ 2ﻗﺎﺷﻖ ﻏﺬﺍﺧﻮﺭﯼ ﺳﺮﮐﻪ ﺳﯿﺐ ﻫﻤﺮﺍﻩ ﺑﺎ ﺁﺏ ﻣﯿﻞ ﮐﻨﯿﺪ 2
ﺑﺮﺍﯼ ﺳﻬﻮﻟﺖ ﺩﺭ ﺭﻭﻧﺪ ﺁﺷﭙﺰﯼ ،ﺷﻤﺎ ﻣﯽﺗﻮﺍﻧﯿﺪ ﺑﺮﻧﺎﻣﻪ ﺭﻭﺯﻫﺎﯼ ﺧﻮﺩ ﺭﺍ ﺟﺎﺑﻪﺟﺎ ﮐﻨﯿﺪ 3
ﻫﺮ ﺩﻭ ﻫﻔﺘﻪ ﯾﮑﺒﺎﺭ ﯾﮏ ﻋﺪﺩﺩ ﻗﺮﺹ ﻭﯾﺘﺎﻣﯿﻦ D50000ﺑﺎﯾﺪ ﻣﯿﻞ ﮐﻨﯿﺪ 7
ﻗﺒﻞ ﺍﺯ ﺷﺮﻭﻉ ﺭﮊﯾﻢ ﺣﺘﻤﺎ ﺍﯾﻦ ﺑﺨﺶ ﺭﺍ ﻣﻄﺎﻟﻌﻪ ﮐﻨﯿﺪ )ﮐﻠﯿﮏ ﻧﻤﺎﯾﯿﺪ(
DR-ROSS.IR