I-1500 yeCalorie Meal Plan yoBantu abanesifo se-Thyroid

Isikhokelo sinyathelo-nge-nyathelo iintsuku ezi-5 zokutya

Iidlo eziphakanyisiweyo ziyahlukahluka kwiimeko zempilo. Abo balawulwa ngesifo sikashukela , umzekelo, bahlala bewuqwalasela ukutya kwabo, nangona abo abanezifo eziqhekezayo beshiya i-gluten ekudleni kwabo.

Ukutya kakuhle ngesifo se-thyroid kusekhompini elula. Akukho zikhokelo ezininzi ezibeka izikhokelo zokulandela. Enyanisweni, akukho "nto yokutya ye-thyroid" ethile. Eyona nto ibaluleke kakhulu "umgaqo" kukuba zonke izidlo-nokuba zingekho imeko-ezifanayo: zijolise ekudleni okunokulinganisela, okulawulwa kweekhalori ezipheleleyo zokutya okupheleleyo, kubandakanywa iziqhamo, iiflogi, iigrafu ezipheleleyo, i-legumes, kunye neeprotheni ezinomdla.

Yiyo kanye le nto isicwangciso sokutya esilwela. Ekubeni i-thyroid yakho inokuchaphazela ubunzima bakho, inceda ukutya ukutya okulawulwa kwekhalori kunye nokuzivocavoca ukuhlala phezulu kwimpilo yakho. Isicwangciso sokutya esinje-sigcwalise uludwe lwezentengiso kunye nemiyalelo yemihla ngemihla, lunokunceda ukuba ulungiselele iveki kwaye uthathe inkokhelo yokutya kwakho. Xa ufumana ukuxhoma kwayo, unokuhamba phambili kwaye wenze icebo lakho.

I-Goitrogens kunye ne-Soy kule Plani yokutya

Ukuba uvile ukuba kufuneka ugweme i-goitrogens-iimveliso ezikhutshwe xa iintlobo ezinqamlekileyo ze-pastiferous ezifana ne-kale kunye ne-broccoli zitsalwa-ziyazi ukuba isincomo siza ne-caveat.

Okokuqala, ezi zixhobo zibangela kakhulu imiba ukuba unesifo se-iodine, engenakwenzeka. Kwimeko oyenzayo, ugqirha wakho uza kusebenza nawe ukulungisa. Okwesibini, ukupheka kukucima i-goitrogens. Kwiimeko ezininzi, akufanele ukhathazeke ngabo.

Isoflavones e-soy inokungqubana nemithi oyithathayo.

Xoxa nodokotela wakho malunga nokusebenzisana okunokwenzeka kwaye uqinisekise ukuba kufuneka ulandele ukutya okungenazinyosi. Kufuneka uqinisekise kwakhona ukuba udibanisa amayeza akho kunye nezidlo zakho.

Oku kuthethiwa, esi sicwangciso sesidlo siyikhululekile ngokupheleleyo kwaye zonke iirephepheni, nangona zinokuthi ziqulethe izibilini, ziphekwe, zinciphise ukuba i-goitrogens ikhutshwe xa ukutya kukugaya.

Ngale ndlela ungayilandela isicwangciso sokutya ngaphandle kokukhathazeka okungakumbi.

Iinjongo zakho zekhalori

Esi sicwangciso sesondlo sinika isilinganiso sama-calories ama-1500 ngosuku. Qaphela ukuba umgomo wakho wekhalori ungashintsha. Ubukhulu, ubunzima, izinga lomsebenzi, kunye nesini bonke badlala indima.

Fumana ingcamango yamanqaku amaninzi owadingayo ngosuku ngokucoca ulwazi lwakho kwi-calculator engezantsi. Bese uhlengahlengise isicwangciso sakho sokutya njengoko kufuneka. Ungadinga ukushiya i-snack okanye ukongeza okwesibini. Kungcono ukusebenza kunye ne-dietitian ebhalisiweyo kwiinjongo ezizimeleyo.

⁣

Hydration

Ukutya kwakho kunye neziphuzo eziqabulayo kwaye uhlale unyaka wonke. Amanzi ahlala ekhethiweyo. Ukuba ufuna ukutshintshela ama-flavour, zama i-peach yint iced green tea, i-ingintsi ephasayo kunye netimu ye-lemon, okanye i-strawberry basil sparkler. Kukho i-smoothies kunye ne-lattes ukuba zikhethe, kwakhona.

Isicwangciso sokutya ngokubanzi

Nanku umboniso wento oya kuyonwaba kuyo yonke iveki. Ulwazi lokutya okunokutya luboniswe kukukhonza omnye. Isicwangciso sesidlo senzelwe abantu ababini. Iinkcukacha eziphambili ze-prep zingezantsi.

Yafutshane	Isidlo	Isidlo	I-Snack / Dessert	Iyonke iCalori
uMvulo	I-Cherry berry smoothie bowl (337 khalori)	Iipokothi eziphathekayo eziphathekayo (411 khalori)	Isaladi ecocekileyo (ama-calorie ama-533)	Ikhekhe elimnyama (i-calorie 206)	1487
uLwesibini	Isipinashi esisindayo kunye ne-feta oatmeal bowl (309 khalori)	Iladiver ekugqibeleni i-salad (533 khalori)	Veggie enchiladas (ii-calories ezingama-543)	I-garlic i-parmesan popcorn (iikhalori eziyi-126)	1511
uLwesithathu	Isitya se-yogurt se-sugar citrus (395 khalori)	I-Leftover veggie enchiladas (ii-calories ezingama-543)	Ialmum ye Pesto kunye nesobho (ii-363 khalori)	I-mini berry crisps (i-187 khalori)	1488
uLwesine	Inkomishi yebhotela ye-Peanut cup chia pudding (415 khalori)	I-Leftover i-pesto salmon kunye nesobho sezambatyi (ii-363 khalori)	Isaladi ye-tabouli ehlanjwe (i-cal2 452)	I-peanut ibhanti yebhanti i-yogurt parfait (ii-calorie ezingama-250)	1480
uLwesihlanu	Isiqhamo somyezo waseMexico esineematcha latte (361 khalori)	I-Leftover i-tapouli ekhethiweyo (i-cal2 452)	Ubhontshisi obumnyama be-tostadas (ii-calories ezingama-460)	Umshuse omnyama we-chocolate we-avocado (i-223 khalori)	1496

Uluhlu lokutya

Ukuphonononga uludwe uze uphume izinto osuke uziphathe ngazo. Ukwenza oku kuya kukusindisa ixesha kunye nemali kwivenkile.

Yenza okusemandleni akho ukuthenga yonke into oyifunayo ngenye indlela. Iziqendu ziphawulwa apho unokushiya okanye utshintshe isithako ukuze ugweme ukutya okungasetyenziswa nokungcola kokutya. Ekhaya, cwangcisa oko unokukwazi ukugcina ixesha kwiiveki. Bona imiyalelo engezantsi.

Isonka kunye neebhaka - 1 ipakethe ye-kita yengqolowa epheleleyo - 1 pack pack tortillas Iimpahla Zempahla - Ubuncinane ama-ounces angama-28 e-sodium encinci okanye i-veggie broth - 2 ama-ounce amathangi amanzi aphethe i-tuna ye-thunu ye-tuna1-15 i-ounce iinambane ezimhlophe - i-ounce eli-15 linamabhanzo - intombazana encinci ye-kalamata yamafutha - 2 i-15-ounce amathini amabhontshisi amnyama - ii-8-ounce amathole enkilada sauce Izinto ze-Pantry (mhlawumbi uninzi lwezi zinto ngesandla) - Oats odwetshiwe - Ioli yeoli yeoli - Iityuwa kunye nepepper - Iswekile emdaka - Uhlobo - Granola - I-almonds (okanye i-almond okanye i-nut) - I-almond, i-peanut, okanye ibhotela yakho oyithandayo - Iimbwe zechai - Iibhola zekhenkco ezingapheliyo (ezikhethiweyo) - Cocoa powder - I-Salsa / i-sauce eshushu Matcha powder - Vanilla extract - I-Cumin powder - powder - I-oyile ye-olivu - Oregano eyomileyo - I-pistachios engabanjwanga (ikhefu ye-1/3) - IQuinoa - Ibhola leshokolethi emnyama - Popcorn kernels - I-garlic powder - Ground cinnamon - I-nutmeg

Utywala kunye namaqanda - Eyeshumi amaqanda amakhulu - I-feta ye-feta - I-yogurt ye-fat yogurt (i-ounces ezingama-24) - Ingxenye yesibini yobisi olukhethiweyo - I-cheddar cheese (8 ounces) - I-parm evuyiweyo (¼ indebe) - Butter Ukuvelisa ngokutsha - iintloko ezi-3 ezigcobile - Isikhwama esikhulu sesipinachi somntwana (ubuncinane ubuncinane iikomityi ezine) - 1 iidiza ezinkulu - 1 i-orange ephakathi - 4 iinqwelo ezincinane - 4 iilum - 1 kiwi - 2 anyanisi aphakathi - 5 iipilisi eziphakathi kweentsimbi, nayiphi na imibala - 1 jalapeno encinane kakhulu - 1 encinci ye-cilantro okanye i-parsley - 4 iitato ezincinci - 2 avocados - 2 ukhukhamba - 1 i-pint cherry tomate okanye 2 iitato ezongezelelweyo - Amaqabunga ama-basil - 1 leek - 2 amazambane amakhulu - 1 ibhanana eliphakathi Ukutya kwezilwanyana kunye noLwandle - ama-ounces ama-12 avuselelekileyo - Isifuba senkukhu (okungenani ii-ounces eziyi-8) Izinto ezifuthiweyo - 1 i-bag bredries edibeneyo eqhotyoshelweyo - 1 isikhwama cherries - 1 ingxowa yengqolowa yengqolowa

Isicwangciso soCwangciso

Esi sicwangciso senzelwe abantu ababini. Kwezinye iimeko, apho kuphawuliwe, iresiphi kufuneka iphindwe kabini okanye ibe nye.

Sebenzisa i-tupperware eqinile kunye nemigodi ye-mason ukugcina i-veggies kunye ne-rests e-fresh. Gcina izithako ezingasetyenziswanga apho zingabakho, njenge-pantry okanye efrijini.

Usuku lokuthenga (Unokuhlukanisa le mihla kwiintsuku ezimbini xa kufuneka)

NgoMvulo Ulungelelaniswa kwasekuseni

• Ukulinganisa ama-berries, i-cherry, iinqotyi kunye ne-almond (ungasebenzisa umxube, uwonke, okanye omnye umnqweno-nantoni na okhoyo) kwi-cherry berry ye-smoothie isitya. Gcina kwisikhwama se-zip kwi-friji kuze kube sekuseni kusasa, ngoko akufanele ulinganise.

NgoMvulo Usuku lokuQala:

• Lungisa i-salad ye-tuna ngokulandela imiyalelo ye-recipe. Qaphela ukuba ungashiya isilimo esidliwayo esinamagatsha anamanzi ngaphandle (ayilulwanga uluhlu lwezentengiso ngoba le yedwa iresiphi eyisebenzisayo). Ungasebenzisa i-cilantro okanye i-parsley, kuxhomekeke kwinto oyithengileyo, kwaye ukuba awunayo i-mayo ngokutshintshana kwezinye zeg yogurt yamaGrike oyithenge. Gcina zonke iimbotyi ezimhlophe ezigcinwe kwi-tupperware kwifriji ukuze isobho sezambatho uzenze emva koko ngeveki.
• Pakela isaladi ngesidlo sasemini, kunye ne-pita nganye.
• Qaphela: Phinda kabini iresiphi, kubantu ababini.

NgoMvulo isidlo Ukulungiselela:

• Coca ikhukhamba, utamatisi, intsimbi yepilisi kunye nemifuno ukuze ulungiselele isaladi yakho egqityiweyo. Gcina kwifriji kude kudle isidlo seMvulo.

uMvulo

Isidlo sakusasa:

• Hlanganisa izithako ezinqabileyo ngosuku lokuthenga kunye nezinye izithako ezidweliswe kwi-recipe.

Ukutya:

• Iipaki zeepayipi kunye ne-saladi ye-tuna eyandulela ngaphambili.

Isidlo:

• Ukugqiba ukubeka ndawonye isaladi eqoshiwe ngokulandelelana. Qaphela ukuba ungasebenzisa i-oregano eyomileyo endaweni yokutshatyalaliswa (sishiye uluhlu lwezentengiso kuba le yedwa iresiphi eyisebenzisayo).
• Jabulela isaladi kunye nesonka esipheleleyo.
• Gcina ukutya okusekuseni ngosuku olulandelayo.

I-Snack / Dessert:

• Lungiselela ikhekhe leshokoledi emnyama ngeendlela ezimbini.
• Qaphela ukuba umgubo we-oat awululwanga kwicandelo lokuthenga. Unokudibanisa okanye ugaye ezinye ii-oats ezigqityiweyo ukuze wenze u-oat umgubo endaweni yokuthenga isikhwama ongasisebenzisi kwakhona. Oku kuya kukusindisa iidola ezimbalwa.

uLwesibini

Isidlo sakusasa:

• Lungiselela isipinashi esilungileyo kunye ne-feta oatmeal isitsha ngokulandela izikhokelo.
• Qaphela: Phinda kabele le recipe, kubantu ababini.

Ukutya:

• Jabulela i-salad egcotyiweyo.

Isidlo:

• Lungisa i-enchiladas yemifino ngokwemiyalelo.
• Ungasebenzisa i-cilantro okanye i-parsley, naluphi na owathengayo, kunye ne-yogurt yeoli kunye neminquma yeoli.
• Iipakethe ezisele kwamasemini ngosuku olulandelayo.

I-Snack / Dessert:

• Lungisa igalikhi i-parmesan popcorn ngokwemiyalelo.

uLwesithathu

Isidlo sakusasa:

• Yilungiselela i-citrus ebusiki ebhakabhaka ebhakabhaka kunye nesitya se-yoged yogurt ngokwemiyalelo.

Ukutya:

• Jabulela i-enchiladas yemifuno eseleyo.

Isidlo:

• Lungisa i-salmon ye-pesto ecocekileyo ngokwemiyalelo. Ukuba amaqabunga e-basil anesigxina, ubeke yonke into ibe yincwadana encinci kwaye iza kuqhubeka ukuya kwiveki. Ngaphandle koko, ungaziqhekeza kwaye ushitshise okanye uyomise ukuze usebenzise kamva.
• Lungisa isobho ngeepatrogram ngokulandela imiyalelo. Unokushiya i-bacon ukuba ukhetha.
• Qaphela: Hlaza iresiphi yesobho yezambatho, ukwenza izitya ezine kuphela.
• Jabulela i-1 cup soup nge-3 ounces i-salmon ekudleni. Iipakethi ezisele kwixesha lesidlo sasemini.

I-Snack / Dessert:

• Lungisa i-mini berry crisps ngokutya.
• Qaphela: Ukuba awunayo yonke ingqolowa yomgubo, utshintshe umgubo oatye ngokugaya okanye ukudibanisa iipunipoli ezimbini zeoli. Sebenzisa nayiphi na umnandi onayo. I-cinnamon kunye ne-nutmeg yongeza iphrofayili enqabileyo. Ungathenga ipakethe yazo ukuba ucinga ukuba uya kuzisebenzisa phantsi komgca, kodwa ziyeke ukuba ngaba uya kuzisebenzisa kuphela kule recipe.
• Qaphela: Isiqingatha seresiphi, ukwenza iiservice ezimbini kuphela.

NgoLwesine i-Breakfast Breakfast Prep:

• Lungisa ibhotela yebhokisi ye-peanut cup chia pudding ngokwemiyalelo yokudla kwasekuseni.
• Qaphela: kabini iresiphi, ezimbini.

NgoLwesine isidlo sakusasa:

• Beka inkukhu yesaladi ye-tabouli kwi-ovini ngexesha elifanayo njenge-salum, ukuba ilungele ukusetyenziswa kwisidlo sakusihlwa. Yilungiselele nje kwaye ufefe ngetyuwa kunye nepipper. Xa ulungele, gcina kwi-tupperware.

uLwesine

Isidlo sakusasa:

• Jabulela i-butterfly yekotyi ye-cup ye-pudding ilungiselele ubusuku.

Ukutya:

• Jabulela kusele i-salmon ene-pesto enekotyi yesobho.

Isidlo:

• Lungiselela isaladi ye-tabouli ngokuyalela imiyalelo, usebenzisa inkukhu ukususela ngomhla ozayo. Icebiso: nqabisa imifuno ngelixa iquinoa ipheka. Sebenzisa i-parsley okanye i-cilantro, nayiphi na into oyithengileyo.
• Iipakethi eziseleyo kwimini yasemini.

I-Snack / Dessert:

• Yilungiselele i-yogurt ibhanti yebhanti ngokusemgangathweni ngokwemiyalelo. Ukuqhekeza ibhotile ye-chocolate kunye nokusetyenziswa endaweni yokubiza i-cocoo nibs.

NgoLwesihlanu ukuLungiselela isidlo sakusihlwa

• Gcoba i-anyanisi, bell pepper, garlic, jalapeno, cilantro (okanye i-parsley, ukuba yiyiphi into oyithenge yona), kunye nekotamatya kufuneka ube nokupheka ngokukhawuleza ukupheka i-scramble yakho yaseMexico.

uLwesihlanu

Isidlo sakusasa:

• Lungisa umkhombe waseMexico ngokwemiyalelo, usebenzisa i-veggies zangaphambi kokuqotywa ebusuku. Jabulela ngekomityi ye-cocoa matcha latte, elungiselelwe ngokwemiyalelo.
• Qaphela: iresiphi ye-latte kabini, kubantu ababini.

Ukutya:

• Jabulela isaladi ye-tauli eseleyo.

Isidlo:

• Lungisa ubhontshisi abamnyama kwi -stadas ngokwemiyalelo. Sebenzisa lonke isipinashi sakho esikhundleni se-arugula. Thumela i-anyanisi ebomvu.
• Jabulela i-tostadas ezimbini ngomntu ngamnye.

I-Snack / Dessert:

• Lungisa i-chocolate ze-mousse emhlophe nge-chocolate.
• Qaphela: Isiqingatha seresiphi, ukwenza iiservice ezimbini kuphela.

ILizwi

Ukutya okunokulinganisela kunye nokutya kuya kukunceda ufumane uninzi lweenjongo zakho zokondla, ukwenza isongezelelo sokutya esingadingekanga kwiimeko ezininzi (nangona kufanele uqinisekise lo ugqirha wakho). Injongo kukulungiswa ngesicwangciso esihle sokutya, kwaye ulungele phambili ukululaza umthwalo wakho wokusebenza yonke iveki.

Kulungile ukuba isicwangciso asihambelani ngokucacileyo njengoko kuchazwe. Kufuneka uzive ukhululekile ukuguqula amanyathelo okufanisana neemfuno zakho kunye nesitayela sokupheka. Ukucwangcisa ixesha lokupheka kunceda abanye abantu, kwaye unokufumanisa ukuba kukunceda ukuba wenze izinto, nazo.

> Imithombo:

> Harris, uCheryl. Izifo zeTyroid kunye nokutya - Isondlo sidlala inxalenye yokugcina impilo ye-Thyroid. Dietitian namhlanje. 2012; 14 (7): 40.

> I-Messina M, i-Redmond G. Iimpembelelo zeprotheni ye-soy kunye ne-soybean isoflavones kwisisebenzi se-thyroid kubantu abadala abasempilweni kunye nezigulane ze-hypothyroid: ukuhlaziywa kweencwadi ezifanelekileyo. Thyroid. 2006; 16 (3): 249-58.