Nantsi into ephantsi, i-cholesterol yokutya iyakubonakala ngathi
Ukujonga ukucoca iipilisi ezimbalwa ezongezelelweyo, ukulahlekelwa ngamanqatha omzimba, ukunciphisa i- cholesterol yakho-okanye zonke ezintathu? Akukho ndlela emfutshane yokufikelela kuzo naziphi na ezi njongo-akukho magilisi omlingo kwi-pop okanye ekusebenziseni okugqithiseleyo ukuzwakalisa. Kukho, ke, ezinye iinguqu ezilula zokuphila onokuzenza ukuze ufikelele kunzima.
Enye yale, kunjalo, ukunciphisa iikhalori ekudleni kwakho kwansuku zonke, nokunciphisa inani lamafutha angcolileyo kunye nokutya okunyusa i-cholesterol.
Ngaba ayinandi ukuzonwabisa, okanye kulula, ngaba? Yiphatha njengomdlalo, nangona kunjalo, kwaye unokufumanisa unomdla mngeni wokuza kunye namamenyu anjengezolisayo njengoko aphilileyo.
Ngaphambi kokuba wenze naluphi utshintsho, qaphela ukuba uninzi kangakanani iikhalori omele uzidle ngosuku ngalunye ukulahlekelwa ngaphezu kwe-1 ukuya kweyesi-2 ngeeveki. Ukuba uzama ukukhawuleza ngokukhawuleza, umzimba wakho unokufumana ingcamango yokuba ulambele indlala kwaye uya kunciphisa umbane wakho ukuze ugcine amandla okanye ukhuphe kwiiyununu zakho ezinamafutha kunokuba uziphendule kwioli jolise ukutshabalalisa. Kucacile ukuba oku kuya kuba yinto engabonakaliyo.
Inani lakho elifanelekileyo lekhalori liya kusekelwe kwizinto ezifana nobudala bakho, ukuphakama, ubunzima obukhoyo kunye nendlela osebenzayo ngayo. Xa uhamba ngakumbi, kufuneka ulungele ukutya, umzekelo. Kodwa ekugqibeleni, ugqirha wakho okanye umdli wezilwanyana uya kuba ngumkhokeli wakho. Ngaphambi kokuba uqale ukutshintsha indlela odla ngayo, qwa lasela enye yezo ngcali, ingakumbi ukuba unemiqathango engapheliyo enokuba nempembelelo kwimpilo yakho.
Isampula se-Cholesterol e-Low-Cholesterol ye-1200-Calorie Meal Plan
Masithi wena kunye nogqirha wakho okanye umtyholi wezilwanyana unika ukuba unokukwazi ukuphucula ubunzima ngokutya ngokutya malunga neekhalori ezili-1200 ngosuku. Nasi umzekelo wezinto ezinokubonakala ngathi:
Yafutshane
- 1 (8-ounce) ikomityi yekhofu. Ukuba uthanda ubisi kwikhofi yakho, phawula kwii-ounces ezimbini (ngekota yekombe) ye-skim
- 1 i-peach smoothie: Hlanganisa iiperesi ezimbalwa zee-raspberries, isigamu indebe ye-yogurt ye-vanilla ephantsi, kunye ne-fat fat fat
- Iingcezu ezi-2 ezityiweyo isonka (qiniseka ukuba isithako sokuqala esibalwe sisi-100 pesenti yonke ingqolowa yeengqolowa)
- 2 ithisipuni ibhotela
Snack
- 8 i-ounces nonfat yogurt ne-2 ithispoons honey
Isidlo
- 1 ukhonza isobho se-tomato
- 1 ukhonza isaladi yokutya yenkukhu yeKhesare
- 1 (i-8-ounce) indebe ye-cup seltzer ene-generic ye-lemon okanye i-lime (ukuba unqwenela)
Snack
- 10 ezibomvu okanye ezivini ezingenagqabi
Isidlo
- Enye ye-3-ounce ekhonza inyosi enkuni
- Ingqungqutyana yesigamu se-quinoa ephekiweyo
- 5 i-asparagus stalks, ecoliweyo okanye igalelwe i-1 ithispoon yeoli yeoli
- 2 i-strawberries zityiwe kwi-tsokolate emnyama
- 1 (i-8-ounce) indebe iced tea
- Isiphuzo sokukhetha: 1 iglasi (i-5-ounces) yewayini ebomvu
Ulwazi lweZondlo
Ii-calories eziyi-1,200, ii-calorie ezingama-230 kwioli, ama-25.8 g amanqatha (8.1 g amanqatha amaninzi), 108 mg i-cholesterol, 1445 mg i-sodium, i-197 g ye-carbohydrates, i-25.2 g fiber, i-78 g iprotheni. Igrlasi yewayini iya kwongeza iikhalori eziyi-127 kunye ne-5.5 g ye-carbohydrate.
Le ngcaciso ayifaki esikhundleni sengcebiso ngogqirha wakho.