I-1500 Yokudla Kwekhalori Uhlelo lwabantu abanezifo ze-Thyroid

Umhlahlandlela wesinyathelo ngesinyathelo ngezinsuku ezingu-5 zokudla

Izidlo eziphakanyisiwe ziyahlukahluka kuzo zonke izimo zezempilo. Labo abaphethe isifo sikashukela , isibonelo, ngokuvamile banakekelwa ukudla kwabo, kodwa labo abanesifo se-celiac bayeka i-gluten ekudleni kwabo.

Ukudla kahle ngesifo segciwane kuhlangothini olulula. Ayikho imikhombandlela eminingi yokusetha okufanele ilandelwe. Eqinisweni, akukho "ngokudla kwe-thyroid" ethize. "Umbuso" obaluleke kunazo zonke ukuthi zonke izidlo-ngisho nezimo ezingezona-ezifanayo-zihlangene: kugxila ekudleni okulinganisiwe, okulawulwa ngekhalori egcwele ukudla okuphelele, kuhlanganise nezithelo, ama-veggies, okusanhlamvu okugcwele, izithombo zomzimba kanye namaprotheni aqinile.

Yilokho kanye lo mgomo wokudla owenzela khona. Njengoba i-thyroid yakho ingathinta isisindo sakho, kusiza udle ukudla okulawulwa ngekhalori nokuzivocavoca ukuze uhlale phezulu empilweni yakho. Uhlelo lokudla olufana nalokhu-lugcwalise uhlu lwamathengi kanye nemiyalelo yansuku zonke, lingakusiza ukuba ulungele isonto futhi uthathe umthwalo wemikhuba yakho yokudla. Uma uthola i-hang yayo, ungaqhubeka futhi wenze uhlelo lwakho.

I-Goitrogens ne-Soy kulesi Sondlo Sokudla

Uma uzwile ukuthi kufanele ugweme ama-goitrogens-amakhemikhali akhululwe lapho ama-veggies eluhlaza okwedlulele afana ne-kale ne-broccoli agcwele-azi ukuthi isincomo siza ne-caveat.

Okokuqala, lezi zinhlanganisela zibangela izingqinamba uma unesifo se-iodine, okungenakwenzeka. Uma kwenzeka, udokotela wakho uzosebenza nawe ukuyilungisa. Okwesibili, ukupheka kuvimbela ama-goitrogens. Ezimweni eziningi, akufanele ukhathazeke ngabo.

Isoflavones ku-soy ingase iphikisana nemithi oyithathayo.

Khuluma nodokotela wakho mayelana nokuxhumana okungenzeka futhi uqinisekise ukuthi kufanele ulandele ukudla okungenaswidi. Kumele futhi uqinisekise ukuthi ungabhanqa kanjani imithi yakho nokudla kwakho.

Lokhu kuthiwa, lolu hlelo lokudla lukhululekile futhi zonke izindlela zokupheka, nakuba zingase ziqukethe izikhumba ezisemthonjeni, ziphekwe, zinciphisa amathuba okukhishwa kwe-goitrogens lapho kutholakala ukudla.

Ngale ndlela ungakwazi nje ukulandela uhlelo lokudla ngaphandle kokukhathazeka okwengeziwe.

Izinjongo zakho zekhalori

Lolu hlelo lokudla lunikeza isilinganiso samakholori angu-1500 ngosuku. Qaphela ukuthi umgomo wakho wekhalori oqondile ungashintsha. Ukuphakama, isisindo, izinga lomsebenzi, nobulili bonke badlala indima.

Thola umqondo wokuthi zingaki ama-khalori owudinga ngosuku ngalokhu ngokufaka ulwazi lwakho ku-calculator ngezansi. Bese ulungisa uhlelo lwakho lokudla njengoba kudingeka. Kungase kudingeke ukuthi ushiye isiphuzo noma wengeze owesibili. Kungcono ukusebenza ne-dietitian obhalisiwe ngemigomo ehlelwe ngokwezifiso.

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Ukunyakaza

Yenza ukudla kwakho ngeziphuzo eziqabulayo futhi uqhubeke ushaya usuku lonke. Amanzi ahlale ekhetha kahle. Uma ufuna ukushintsha ama-flavour, zama i-peach ingqikithi yetiyi eluhlaza, i-mint entsha ne-lemon, noma i-strawberry basil sparkler elula. Kukhona ama-smoothies nama-latte okumele akhethe kuwo, futhi.

Ukudla kokuPhezulu kokuPhezulu

Nasi umboniso walokho oyokujabulela kulo lonke isonto. Ulwazi lokudla okunomsoco luboniswa ukukhonza okulodwa. Uhlelo lokudla luhlelwe abantu ababili. Iziqondiso eziphambili ze-prep zingezansi.

Ukudla kwasekuseni	Ukudla	Dinner	Snack / Dessert	Inani lamakholori
NgoMsombuluko	I-cherry berry smoothie bowl (amakholori angu-337)	Ama-pocket ephathekayo (ama-calories angu-411)	Isaladi eqoshiwe ephelele (ama-calories angu-533)	Ikhekhe elimnyama le-chocolate (amakholori angu-206)	1487
NgoLwesibili	Isipinashi esilondolozayo ne-feta oatmeal bowl (amakholori angu-309)	I-Leftover isaladi eqoshiwe yokugcina (ama-calories angu-533)	I-Veggie enchiladas (ama-calories angu-543)	I-garlic parmesan popcorn (ama-kilojoule angu-126)	1511
NgoLwesithathu	Isitsha se-yogurt se-sugar citrus esine-sugar (amakholori angu-395)	I-Leftover veggie enchiladas (ama-calories angu-543)	I-Pesto i-saumoni nge isobho lamazambane (ama-kilojoule angu-363)	I-whole grain berry crisps (ama-kilojoule angu-187)	1488
NgoLwesine	I-peanut butter cup chia pudding (amakhilogremu angu-415)	Leftover pesto salmon nge isobho lamazambane (363 kilojoule)	Isaladi le-tabouli eqoshiwe (amakholori angu-452)	I-peanut butter i-yogurt ye-banana yogurt (ama-kilojoule angu-250)	1480
NgoLwesihlanu	Isibhamu seJalimane esine-matcha latte (ama-kilojoul angu-361)	I-Leftover i-tabouli eqoshiwe (ama-calories angu-452)	I-begetas black bean tostadas (amakholori angu-460)	I-dark chocolate cupcake mousse (ama-kilojoule angu-223)	1496

Uhlu lokudla

Buyekeza uhlu bese uphuma izinto osuvele uziphethe. Ukwenza lokhu kuzokugcina isikhathi nemali esitolo.

Yenza okusemandleni akho ukuthenga konke okudingayo ngenye indlela. Izikhundla ziphawulwa lapho ungashiya noma ushintshe isithako ukuze ugweme ukudla okungasetshenzisiwe nokudliwa kokudla. Ekhaya, hlela lokho ongakwenza ukuze ugcine isikhathi ezinsukwini zamasonto. Bheka imiyalelo eningiliziwe ngezansi.

Isinkwa ne-Bakery - 1 iphakethe lonke isinkwa se-pita isinkwa - 1 pack pack tortillas Impahla Engenakheni - Okungenani ama-ounces angu-28 aphansi-sodium noma umhluzi we-veggie - Amanqamu amabili ama-5-ounce amanzi aphethwe yi-tuna-15-ounce angama-white bean - 15-ounce ingabhonana ama-garbanzo - imbiza encane yamalalamata - 2 ama-ounce amathini ngamabhontshisi abamnyama - 2 amathani-ounce amathini enchilada sauce Izinto ze-Pantry (cishe uneziningi lezi ezandleni) - Oats oqoshiwe - Umoya wamafutha omnqumo - Usawoti kanye nopelepele - Ushukela ocolekile - Uju - Granola - Ama-alimondi atshisiwe (noma ama-alimondi wonke noma enye nut) - I-almond, i-peanut, noma ibhotela lezintandokazi zakho - imbewu yeChia - Ama-flakes angabonakali ama-coconut (okukhethwa kukho) - I-cocoa powder - Salsa / sauce esishisayo Matcha powder - Ukukhishwa kwe-vanilla - I-Cumin powder - I-powder ye-Turmeric - Amafutha e-Olive - Oregano omile - I-pistachios engavaliwe (indebe ye-⅓) - Quinoa - Ibhakhodi le-chocolate elimnyama - Popcorn izinhlamvu - I-garlic powder - I-Ground cinnamon - I-Ground nutmeg

Ubisi namaqanda - Amaqanda amakhulu ayishumi - I-feta ye-feta - I-yogurt ephansi ye-fat yogurt (okungenani ama-ounces angu-24) - Half ubisi ubisi of choice - Cheddar ushizi (ama-ounces angu-8) - I-parm evulekile (indebe ye-¼) - Butter Ukukhiqiza okusha - 3 amakhanda ahlanzekile garlic - Isikhwama esikhulu sesipinashi (okungenani izinkomishi ezingu-4) - i-grapefruit enkulu enkulu - 1 i-orange ephakathi - izaqathe ezincane ezine - 4 ama-lemons - 1 kiwi - anyanisi amabili aphakathi - 5 ama-pepper ensimbi ephakathi, noma yimuphi umbala - 1 jalapeno encane kakhulu - 1 encane ye-bunch cilantro noma i-parsley - 4 utamatisi amancane - ama-avocado amabili - 2 ukhukhamba - Utamatisi owodwa we-pint noma 2 utamatisi ophakathi - Amaqabunga ama-basil amasha - 1 i-leek - 2 amazambane amakhulu - ibhanana eliphakathi Inyama Nezilwandle - ama-ounces ama-12 ahlanzekile - Isifuba sezinkukhu (okungenani ama-ounces angu-8) Izimpahla ezifriziwe - Isikhwama esikhwameni esihlanganisiwe esine-1 - 1 isikhwama cherry - 1 isikhwama sezinhlamvu zommbila

Uhlelo Lokulungiselela

Lolu hlelo lenzelwe abantu ababili. Kwezinye izimo, lapho kuphawulwe khona, iresiphi idinga ukuphindwe kabili noma ingxenye.

Sebenzisa i-tupperware eqinile nemigodi yamasoni ukuze ugcine ama-veggies anqunyiwe ngaphambili bese uphahla. Gcina izithako ezingazange zisetshenziswe lapho zingabakho, njenge-pantry yakho noma ifriji.

Usuku lokuthenga (Ungahlukanisa le misebenzi ezinsukwini ezimbili uma kudingeka)

NgoMsombuluko Ukulungiselela Ukudla:

• Ukulinganisa amajikijolo ahlanganisiwe, ama-cherry, izaqathe nama-alimondi (ungasebenzisa okuklikiwe, okuphelele, noma enye nut-noma yini oyitholayo) yebhayisikili yakho ye-cherry berry smoothie. Gcina esikhwameni se-zip-top efrijini kuze kube sekuseni, ngakho akudingeki ukuthi ulinganise okuningi.

NgoMsombuluko Ukulungiselela Okudliwayo

• Lungisa isaladi ye-tuna ngokusho kwemiyalelo yokupheka. Qaphela ukuthi ungashiya isilimo esidliwayo esinamagatsha anamanzi ngaphandle (ayibhalisiwe ohlwini lwezitolo ngoba lena yedwa iresiphi eyisebenzisayo). Ungasebenzisa i-cilantro noma i-parsley, kuye ngokuthi yini oyithenge, futhi uma ungenayo i-mayo ishintshana ngesandla kwezinye zegagurt yamaGreki oyithenge. Gcina wonke ubhontshisi omhlophe agcinwe ku-tupperware efrijini ukuze isobho lomamazambane ozokwenza kamuva ngesonto.
• Paka isaladi lesidlo sasemini, kanye nomunye uhamba ngamunye.
• Qaphela: kabili iresiphi, kubantu ababili.

UMsombuluko Dinner Prep:

• Chop ikhukhamba, utamatisi, i-bell pepper, kanye neminqumo ukuze ulungiselele isaladi lakho eliqoshiwe. Gcina efrijini kuze kufike isidlo seMsombuluko.

NgoMsombuluko

Ukudla kwasekuseni:

• Hlanganisa izithako ezinqanyelwe ngosuku lokuthenga ngezinye izithako ezidweliswe iresiphi.

Usuku lokudla:

• Amapayipi ama-pitas ne-saladi ye-tuna esandulelwe ngaphambili futhi ujabulele.

Dinner:

• Qedela ukuqoqa isaladi eqoshiwe ekugcineni ngokusho kwezikhombisi-ndlela. Qaphela ukuthi ungasebenzisa i-oregano eyomile esikhundleni sokususa (sikushiye ohlwini lwezitolo ngoba lena kuphela iresiphi eyisebenzisayo).
• Jabulela isaladi ngesinkwa sonke se-pita.
• Gcina ukudla okusekuseni ngosuku olulandelayo.

Isitoreji / Idayisi:

• Lungiselela ikhekhe le-chocolate elimnyama ngambili ngokusho kweziqondiso.
• Qaphela ukuthi ufulawa lwe-oat alufakwe ohlwini lokuthenga. Ungaxuba noma ugaye ama-oats aqoshiwe ukwenza ufulawa lwe-oat esikhundleni sokuthenga isikhwama ongasisebenzisi futhi. Lokhu kuzokulondoloza ama-dollar ambalwa.

NgoLwesibili

Ukudla kwasekuseni:

• Lungisa isitsha esiphundu sesipinashi neseta oatmeal ngokusho kwezikhombisi-ndlela.
• Qaphela: Phinda kabili lokhu iresiphi, kubantu ababili.

Usuku lokudla:

• Jabulela okusele isaladi eqoshiwe.

Dinner:

• Lungisa i-enchiladas yemifino ngokusho kweziqondiso.
• Ungasebenzisa i-cilantro noma i-parsley, noma yikuphi okuthengayo, ne-yogurt yama-oli neminqumo njengama-garnishes.
• Phakamisa izinsalela zokudla kwasemini ngosuku olulandelayo.

Isitoreji / Idayisi:

• Lungisa igallic parmesan popcorn ngokusho izinkomba.

NgoLwesithathu

Ukudla kwasekuseni:

• Lungisa ishukela elibomvu elibhakabhaka elibhakabhaka elitshalwe nge-honeyed yogurt isitsha ngokusho kweziqondiso.

Usuku lokudla:

• Jabulela i-enchiladas yemifino esele.

Dinner:

• Lungisa i-salmon ebizwa ngokuthi i-pesto ekhishwe ngokwezindinganiso. Uma amaqabunga e-basil enesiqu esingaqondakali, faka konke okuyi-vase encane futhi izoqhubeka kuze kube ngesonto. Ngaphandle kwalokho, ungayinquma uphinde ubombele noma uyomise ukuze usebenzise kamuva.
• Lungisa isobho ngezambatho. Ungashiya i-bacon uma ukhetha.
• Qaphela: Hlunga iresiphi yesobho yamazambane, ukwenza izinkomishi ezine kuphela.
• Jabulela isobho 1 sendebe nge-3 ounces salmon ukuze udle. Phakamisa izinsalela zesidlo sasemini ngoLwesine.

Isitoreji / Idayisi:

• Lungisa konke okusanhlamvu okuncane okusanhlamvu.
• Qaphela: Uma ungenayo ufulawa ogcwele ukolweni, shintsha ufulawa oluthile ngokugaya noma ukuhlanganisa izipuni ezimbili zama-oat aqoshiwe. Sebenzisa noma iyiphi inamba onayo. I-sinamoni ne-nutmeg zengeze iphrofayela enambitheka enhle. Ungathenga iphakheji labo uma ucabanga ukuthi uzowasebenzisa ngaphansi komugqa, kodwa ungawashiye uma uzobe usebenzisa wona le recipe.
• Qaphela: Hlunga iresiphi, ukwenza ama-servings amabili kuphela.

NgoLwesine Ukulungiselela Ukudla Kokudla:

• Lungisa inkomishi ye-peanut butter chia pudding ngokusho kwezinkomba zokudla kwasekuseni.
• Qaphela: kabili iresiphi, ngamabili.

ULwesine isidlo sokulungiselela:

• Faka inkukhu yesaladi ye-tabouli kuhhavini ngesikhathi esisodwa njenge-saumon, ukuba ulungele ukusetshenziswa ngoLwesine dinner. Vele ulungiselele futhi ufafaze usawoti kanye nopelepele. Uma usulungile, gcina ku-tupperware.

NgoLwesine

Ukudla kwasekuseni:

• Jabulela indebe ye-peanut cup chia pudding ilungiselele ubusuku obuphambili.

Usuku lokudla:

• Jabulela i-salmon enesifo se-pesto ephukile nekomishi yesobho.

Dinner:

• Lungisa isaladi le-tabouli ngokwemiyalelo, usebenzisa inkukhu kusukela ngosuku olulandelayo. Ithiphu: nquma imifino ngenkathi i-quinoa ipheka. Sebenzisa i-parsley noma i-cilantro, noma yikuphi okuthengile.
• Phakamisa izinsalela zekusasa sakusasa.

Isitoreji / Idayisi:

• Lungiselela i-yogurt ye-peanut i-banana yogurt ngokuvumelana neziyalezo. Gwema ibhakhodi le-chocolate emnyama bese usebenzise esikhundleni sokubiza ama-cocao nibs.

Friday Prep Prep:

• Gcoba u-anyanisi, i-pepper bell, i-garlic, i-jalapeno, i-cilantro (noma i-parsley, uma yilokho okuthenge ngakho), futhi utamatisi ube nokudla okusheshayo ukupheka isicupho sakho saseMexico ekuseni.

NgoLwesihlanu

Ukudla kwasekuseni:

• Lungiselela ukuhlambalaza waseMexico ngokusho kwezikhombisi-ndlela, usebenzisa izikhumba zangaphambi kokuqothulwa ebusuku. Jabulela ngekomishi ye-cocoa matcha latte ekhanda, elungiselelwe ngokwemiyalelo.
• Qaphela: iresiphi kabili ye-latte, kubantu ababili.

Usuku lokudla:

• Jabulela isaladi ye-tabouli esele.

Dinner:

• Lungisa ubhontshisi omnyama e-tostadas ngokusho kwezikhombisi-ndlela. Sebenzisa lonke isipinashi sakho esikhundleni se-arugula. Thumela i-anyanisi obomvu.
• Jabulela ama-tostadas amabili ngomuntu ngamunye.

Isitoreji / Idayisi:

• Lungiselela omnyama we-chocolate we-avocado mousse ngokusho kweziqondiso.
• Qaphela: Hlunga iresiphi, ukwenza ama-servings amabili kuphela.

Izwi elivela

Ukudla okunokulinganisela nokuhluka kuzokusiza ukuthi uthinte izinhloso zakho eziningi zomsoco, okwenza ukondla okungadingekile ezimweni eziningi (nakuba kufanele uqinisekise lokhu nodokotela wakho). Umgomo kufanele uzilungiselele ngecebo elihle lokudla, bese ulungiselela ngaphambi kokunciphisa umthwalo wakho womsebenzi phakathi nesonto.

Kulungile uma lolu hlelo aluhambanga kahle njengoba kuhlongozwe. Kufanele uzizwe ukhululekile ukushintsha izinyathelo zokuvumelanisa izidingo zakho siqu nesitayela sokupheka. Ukuhlela isikhathi sokupheka kuyasiza kwabanye abantu, futhi ungathola ukuthi ikusiza ukuthi wenze izinto, futhi.

> Imithombo:

> Harris, uCheryl. Izifo Zegciwane Nokudla - Ukudla Kudlala Ingxenye Ekugcineni Impilo Yegciwane. I-Dietitian yanamuhla. 2012; 14 (7): 40.

> I-Messina M, i-Redmond G. Imiphumela yeprotheyini ye-soy ne-soybean isoflavones emsebenzini we -roid kubantu abadala abanempilo neziguli ze-hypothyroid: ukubuyekezwa kwezincwadi ezifanele. I-Thyroid. 2006; 16 (3): 249-58.