Ngolunye Usuku Lwemnandi, I-Cholesterol Engadliyo kwi-2K Khalori
Ukuba uzibuza indlela yokutya ukutya kwe-cholesterol-yokunciphisa ukutya, ufike kwindawo efanelekileyo. Xa ulawula i- cholesterol yakho ngokutya, kubalulekile ukubukela iikhalori zakho, kunye neoli yakho egcweleyo kunye nokudla kwe-cholesterol. Isicwangciso sesidlo se-calorie sika-2000 senza umsebenzi kuwe ngokukuxelela ngokuchanekileyo okokutya kunye neerephefu zifikelela kwisicwangciso sokutya senhliziyo.
Uya kubona ukuba yonke isidlo kunye ne-snack inehlobo oluthile lwesiqhamo okanye imifuno, kunye nolunye uhlobo lweprotheni. Ngaphezu koko, sisebenzise iigrafu ezipheleleyo endaweni yezilimo ezicatshiwe. Ezi ngcebiso ezilula ongayisebenzisa ukuze wenze ukhetho lwakho oluhle lweentliziyo.
Khumbula ukuba iimfuno zakho zokutya zingase ziphakame okanye zingaphantsi kwama-khalori angama-2000 kuxhomekeke kubukhulu bakho, ubudala, kunye nomgangatho womsebenzi. Sebenzisa oku njengesikhokelo, kodwa ukuba unqwenela ukukhokelwa ngolu hlobo, qhagamshelana nogqirha wakho kunye / okanye isondlo sokutya.
Yafutshane
Isisombululo: 1 inkomishi (ii-ounces 8) ikhofi ye-decaffeinated nge-2 ounces ubisi lobisi
1 Ukukhonza iMelba Peach Smoothie
Iingcezu ezi-2 zizonke izonka zesonka (jonga i-100% yomgubo weengqolowa opheleleyo njengesithako sokuqala kwileyile yokutya)
2 ithispoon stenol / plant light sterol isasazeka, njengoBenecol
Snack
8 i-ounces nonfat yogurt elula kunye neetyhupuni ezimbini zobusi
1 indebe ebomvu yamagilebhisi
Isidlo
Isisombululo: 1 inkomityi ye-lemon okanye i-seltzer ene-orange
1 ukukhonza isonka seSinishi yeSinin
1 ukhonza iKlasari iSaladi
Snack
1 ukukhonza (1 i-ounces) abahlaseli beengqolowa ezisezantsi
2 isipuni se-hummus
1 i-orange enkulu
Isidlo
Isisombululo: 1 indebe (ii-ounces 8) i-tea e-flavored tea
1 Ukukhonza i-Low Fat Chicken, i-Asparagus, ne-Quinoa Salad
I-1/2 indebe ibilisiwe i-damam (i-soybean)
1 ukukhonza i-Thai Style Ground Beef
2 I-Strawberries ezifakwe kwiTyhureji
Isiphuzo esinokukhetha: iglasi yewayini ebomvu *
Ulwazi Lwondlo Lonke Lwanamhla : Ama- Calories 2000, ama-Calories avela kwi-Fat 415, i-Total Fat 46g (ihleli 13.4g), i-Cholesterol 160mg, i-sodium i-2,210 mg, i-carbohydrate 279, i-Fiber 39g, i-protein 127g
Iingcebiso
Ukwenza le izitya zivelele ngakumbi, zinciphise i-sodium yeendlela zokupheka ozilungiselelayo usebenzisa isitishi esingenayo i-sodium.
Inye yeglasi yewayini ebomvu inika enye eyongezelelweyo (ii-5 oz Serving) : Iikhalori 127, ii-Calories ezivela kwi-Fat 0, i-Total Fat 0g (ihleli 0.g), i-Cholesterol 0mg, i-Sodium 0 mg, i-Carbohydrate 5.5g, i-Fiber 0g, i-Protein 0.1g .
Qiniseka ukuba ubuze ugqirha wakho ukuba utywala uvumelekile kwisicwangciso sakho sokutya kunye ne-regimen yakho yangoku. Abafazi abakhulelwe okanye abangabongikazi kufuneka babaleke ngokupheleleyo kotywala.
Le ngcaciso ayifaki esikhundleni sengcebiso ngogqirha wakho.