I-Fiber ephezulu, i-Fat Low, i-Big Taste Isifo sesifo sikashukela-Isicwangciso sokutya somhlobo
Isicwangciso sesidlo sesidlo sesifo sikashukela se-2200 sigxile kwiindawo ezahlukeneyo zokutya ezinomsoco kodwa eziphezulu (ukukunceda uzive uzaliswe kwaye uncede ukulawula amanqanaba eeshukela egazi).
Nangona unesifo sikashukela esandul 'ukufumana isifo sikashukela, mhlawumbi uyazi ukuba kuninzi kwisicwangciso sesidlo sesifo sikashukela kunokubala i-carbs.
Qaphela ukusetyenziswa kwee-high-fiber whole grains njenge-oatmeal, ingqolowa egcotyiweyo, i-toast ye-ngqolowa yonke, kunye neziqhamo, kunye neziqhamo kunye nemifuno esiqingqiweyo kule cwangciso enika iikhiloji ezingama-2207, kunye ne-57% kwi-carbohydrate kunye ne-20% ukusuka amanqatha.
Isampula sesifo sesifo sesifo-Isetyana ye-2200-Calorie Meal Plan
Isidlo sakusasa:
- 1 1/2 izindebe eziphekwe i-oatmeal ezixutywe kunye
- Ibhanana elincinci elincinci kunye
- 8 i-walnuts
- Nciphisa i-sinamoni kunye nesitrasi endaweni yokukhetha (ukhetho)
- 1 iqanda (eliphekiweyo, elibiweyo, okanye elibiwe ngokupheka okungekho mafutha)
- Ubisi obisi-ounces
- Ikhofi ene-2puni yeepuniyizi-half-free half-free
Qaphela: Nazi ezinye iiSatifikethi seSabetesi-I-Oatmeal Recipes (enokuqinisekisiwe ukwandisa ubungakanani be-oatmeal ukuya kwi-1 1/2 iikomityi ukwenzela ukuba zilungele isicwangciso sokutya seekhalori ezingama-2200).
Ukutya:
- Isaladi ye-Tuna eyenziwe nge-ounces ye-tuna ephawulwe ngamanzi kunye ne-isonise ye-fat
- Iingcezu ezi-2 zizonke-ingqolowa yeengqolowa
- I-1/2 indebe ityunwe pepper
- I-1/3 indebe i-hummus (ukudibanisa pepper in)
- 15 ukuya ku-20
- 8 ukuya kwi-12 ii-ounces amanzi okanye isiphunga esingenashukela
Isidlo:
- Chicken Recipe
- Abaqhiqi beengqolowa ezi-5
- I-3/4 yeekomishi isaladi imifino ene-1/4 indebe idibanise imifuno ekhethiweyo (oko kukuthi, izaqathi, ukhukhamba, i-radishes, okanye i-pepper)
- 2 iipuniwe zerinki okanye i-cranberries eyomileyo kwi-salad ephezulu
- Iipuniwe ezi-2 ezingenamafutha aseNtaliyane
- 8 ukuya kwi-12 ii-ounces amanzi okanye isiphunga esingenashukela
I-Snack:
- 1 inkomishi encinane yengqolowa encinci (njengendlela ephezulu ye-fiber kubapaki)
- I-1/4 indebe encinci yebhanti ye-karan (ukudibanisa ingqolowa e-shredded in)
- 1 indebe (8 i-ounces) ubisi obumanzi
Uninzi lwesifo sesifo sesifo-Isicwangciso sokutya esiMhlobo
Xa unesifo sikashukela, iqela lakho lezonyango liya kuncoma ukutya njengenxalenye yesicwangciso sakho sonyango.
Ubunzima bakho, ukuphakama, ubudala, umgangatho womsebenzi, ezinye izixinzelelo zokunciphisa umzimba, kunye neemfuno zokulahlekelwa kwesisindo ziya kuthathelwa ingqalelo xa ubala izidingo zakho zekhalori zansuku zonke.
Cofa kwizinga lakho lekhalori elichanekileyo ngaphantsi kwiplani yesicwangciso sokutya esilungeleleneyo nesisifo sesifo sikashukela. Okanye, funda ngokubanzi malunga nokucwangciswa kokutya kwesifo sikashukela .
- Umzekelo wesifo sesifo sesifo sesifo-Isondlo se-1200-Calorie Meal Plan
- Isampula sesifo sesifo sesifo-Isondlo 1400-Calorie Meal Plan
- Isampula ye-Daibetic-Friendly 1600-Calorie Meal Plan
- Umzekelo wesifo sesifo sesifo-Isetyana 1800-I-Calorie Meal Plan
- Umzekelo wesifo sesifo sesifo sesifo-isicwangciso somhlobo esingu-2000-Calorie Meal Plan
- Isampula sesifo sesifo sesifo-Isetyana esingu-2400-I-Calorie Meal Plan