Isicwangciso esihlwaya sokutya se-cholesterol sichaza "ukuhlanganisa" izithako ngaphezu kokupheka. Ukutya amaninzi akufuneki nto eyinkimbinkimbi kunokuba ibilise (okanye i-microwaving) amanzi!
Ukukhawuleza kuphela i-1200 khalori, isicwangciso sokutya esincinci se-cholesterol esincinci yindlela esheshayo nelula yokuqalisa ukutya kwakho kwaye ugcine kuyo. Iquka iziphakamiso zesidlo sasekuseni, i-mid-morning morning snack, isidlo sasemini, isidlo sakusihlwa kunye ne dessert.
Khumbula, iimfuno zakho zekhalori zemihla ngemihla zingaphezulu okanye eziphantsi kweekhalori ezili-1200 kuxhomekeke kubukhulu bakho, ubudala, kunye nomgangatho womsebenzi. Qinisekisa ukuba uqhagamshelane nodokotela wakho kwaye ubone icandelo elinesihloko esithi Izinto zokuCinga , ngaphantsi, ngaphambi kokuqalisa ukutya.
Iiresiphi zinikezelwe nganye into enkulu yetikiti (ikhosi ephezulu) kwaye ngamanye amaxesha icala kuwo onke amanqanaba.
Yafutshane
1 ikomityi yekhofi okanye itayi nge-2 ounces ubisi lobisi
1 ukhonza i-Pumpkin Oatmeal
1 apple ephakathi
2 ezincinci zokungcola kwemifuno, ezifana neFomstar Farms
Snack
I-1-skim tese stick
Isidlo
Ukukhetha kwakho isiphuzo esingenashukela esine-8-ounce
1 isonka-isonka esipheleleyo
1 i-tablespoon ukukhanya kwitshalo ye-stenol isasazeka, njengeBenecol Light
1 ukukhonza i-Low-Fat Chicken Caesar Salad (kunye nenkukhu yokuthenga i-poultry)
Isidlo
1 ukukhonza iQuinoa kunye ne-Edamame Salad
1 ukukhonza iPita yaseMeditera (sebenzisa i-fat-fat cheese, kunye ne-sodium turkey)
Dessert
1 ukhonza Banana Berry Smoothie
Iphulo: Ezi ziitya zingenziwa yintliziyo enempilo ngokusebenzisa indawo engenawo ityuwa.
Ulwazi lweZondlo Inani leSuku: ama-1,200 ama-Calories, ama-660 ama-Calories ukusuka kwi-Fat, i-Total Fat 31.5 g (yahlala 0.5g), i-Cholesterol 57.4 mg, i-sodium 1341 mg, i-carbohydrates 114g, i-Fiber 16.8 g, iprotein 41.7g
Izinto oza kuziqwalasela
Ukuba ugqirha wakho avumela utywala ekudleni kwakho kunye neyeza lakho langoku, iirayile enye (5-ounce) yeglasi ebomvu iya kwongeza ii-calories eziyi-127, 5.5 g i-carbohydrate, 0 i-calories eziphuma kwioli, i-0 g inqatha, i-0 g i-fat fat, 0 g mg i-cholesterol, i-0 mg ye-sodium, i-0 g fiber kunye ne-0.1 g protein.
Abafazi abakhulelwe okanye abangabongikazi kufuneka babaleke ngokupheleleyo kotywala.
Le ngcaciso ayifaki esikhundleni sengcebiso ngogqirha wakho.