Lolu hlelo lokudla okulula oluyiphuzo oluncane olubandakanya "ukuhlanganisa" izithako ngaphezu kokupheka. Ukudla okuningi akudingi lutho oluyinkimbinkimbi kunamanzi abilayo (noma ama-microwaving)!
Ukuqoqa ama-calories angu-1200 kuphela, lolu hlelo oluhlwabusayo lwe-cholesterol lokudla luyindlela elula futhi elula yokuqala ukudla kwakho futhi ugcine kuso. Ihlanganisa iziphakamiso zokudla kwasekuseni, ukudla okuphakathi kwansuku zonke, ukudla kwasemini, isidlo sakusihlwa, ne-dessert.
Khumbula, izidingo zakho zekhalori zansuku zonke zingase zibe ngaphezulu noma eziphansi kunezinhlamvu ezingu-1200 kuye ngokuthi isisindo sakho, iminyaka yobudala nobani bomsebenzi. Qiniseka ukuthi uthintane nodokotela wakho ubone isigaba esinesihloko esithi Izinto Okumele Uzicabangele , ngezansi, ngaphambi kokuqala noma yikuphi ukudla.
Ukupheka kunikezwa into ngayinye yamathikithi amakhulu (inkambo eyinhloko) futhi ngezinye izikhathi uhlangothi kuzo zonke izigaba.
Ukudla kwasekuseni
1 ikomishi ikhofi noma itiye nge 2 ounces ubisi skim
1 ukukhonza i-Pumpkin Oatmeal
I-apple eyi-1 ephakathi
2 izixhumanisi ezincane zemifino yemifino, njengeziFlasma ze-Morningstar
Snack
I-1-skim ushizi stick
Ukudla
Ukukhetha kwakho isiphuzo esingenashukela ayi-8-ounce
1 isinkwa sesikolweni sonke
1 isipuni ukukhanyisa plant plant stenol, ezifana Benecol Light
1 ekhonza i-Low-Fat Chicken Caesar isaladi (nge-rotisserie yenkukhu ethengwe esitolo)
Dinner
1 ukukhonza i-Quinoa ne-Edamame isaladi
1 ukukhonza iPita yaseMedithera (sebenzisa ama-fat-cheese, futhi i-sodium turkey)
Dessert
1 ukukhonza Banana Berry Smoothie
Ithiphu: Lezi zitsha zingenziwa ngisho nenhliziyo enempilo ngokusebenzisa okungenalo usawoti.
Imininingwane Yokudla Okuphelele Kosuku: 1,200 Amakholori, ama-660 Amakholomu avela ku-Fat, Total Fat 31.5 g (ahlala 0.5g), i-Cholesterol 57.4 mg, i-Sodium 1341 mg, i-Carbohydrate 114g, i-Fiber 16.8 g, i-Protein 41.7g
Izinto Okufanele Uzicabange
Uma udokotela wakho evumela utshwala ekudleni kwakho nemithi yakho yamanje, ingilazi eyodwa (5-ounce) yewayini elibomvu izokwengeza amanye ama-khalori angu-127, 5.5 g we-carbohydrate, ama-calories angu-0 avela kumafutha, u-0 g amafutha, amafutha angu-0 g, amafutha agcwele ama-0 g mg i-cholesterol, i-0 mg ye-sodium, i-0 g fiber ne-0.1 g amaprotheni.
Abesifazane abakhulelwe noma abahlengikazi kufanele baqede ngokuphelele utshwala.
Lolu lwazi aluthathi esikhundleni iseluleko sikadokotela wakho.