Ibigize

• Imbuto (amahitamo yawe)
• Imboga (amahitamo yawe)
• Icyatsi kibabi
• Imbuto n'imbuto
• Poroteyine (inkoko, tofu, nibindi)
• Ingano zose (quinoa, umuceri wijimye, nibindi)
• Amavuta meza (amavuta ya elayo, avoka, nibindi .)
• Ibimera n'ibirungo
• Yogurt cyangwa ubundi buryo bushingiye ku bimera
• Amata y'umutobe cyangwa umutobe

ha2 Tangira ukaraba kandi ukata umusaruro wawe mushya kugirango ube witeguye icyumweru. Huza imbuto n'imboga wahisemo kugirango byoroshye, wongereho yogurt cyangwa amata yimbuto kugirango ubone amavuta. Kuri salade, vanga icyatsi kibisi uhitamo imboga, imbuto, nisoko nziza ya proteine. Kunyunyuza amavuta ya elayo cyangwa imyambarire ukunda, kandi ntuzibagirwe gushira hamwe nibimera nibirungo kugirango uzamure uburyohe.

Bika amafunguro yawe yose mubikoresho byibirahure kugirango byoroshye kuboneka icyumweru cyose. Witondere kuranga buri kintu kugirango ukurikirane ibintu byakoreshejwe n'amatariki azarangiriraho. Ishimire amafunguro yoroheje, mashya, kandi ayobora kandi nayo idafite gluten!