Usuku olulodwa lokudla okunomsoco, oluphansi lwe-Cholesterol lwe-Caribbean ku-1,250 amaCorories
Njenganoma yikuphi ukudla, ukudla kwamaCaribbean kungaba kuhle noma kubi nge-cholesterol yakho njengoba wenza. Ezinye izingxenye eziyinhloko zokudla kwaseCaribbean (ham, Ngezinzuzo zokunciphisa kakhulu ze- cholesterol zokudla , gxila ekudleni okunempilo enempilo, njengezinhlanzi, izithelo nemifino, i-avocado nobhontshisi.
Lolu hlelo lokudla lwesampula lugxile ekudleni okunomsoco, okuyimifino kanye nokuqabula izithelo ze-citrus.
Nakhu okudingekayo ngosuku lokudla kwama-Caribbean anesidumbu se-cholesterol.
Lolu hlelo lokudla luhlinzeka ngamakhilomitha angu-1,253 ngosuku. Leli kholomu eliphansi kakhulu, kepha likunika isisekelo sokwengeza noma ukushintsha uhlelo ngokuya ngezidingo zakho zokudla (okungase kuhluke kuye ngesisindo sakho, ubudala, kanye nezinga lomsebenzi).
- Bala izidingo zakho zekhalenda yansuku zonke
Lolu hlelo lubandakanya kwasekuseni okuphefumulelwe eCaribbean, kwasemini nasekuseni. Ukuqedela uhlelo lokudla bese wengeza ama-calories (uma kudingeka), ukhululeke ukwengeza ukudla okunampilo. Ukudla okunamnandi kwe-cholesterol kufaka izithelo, imifino, ubhontshisi obhontshisi, amantongomane kanye nobisi lwe-lowfat.
Ukudla kwasekuseni
Qala usuku lwakho ngamaprotheni kanye nezinye izithelo nemifino egcwele izithelo. Kulesi simo, i-avocado ikunika amafutha amaningi enempilo, kanti isitshalo sikunika isitashi. Elinye iqanda ngosuku livame ukuba ne-cholesterol enempilo.
Isisindo: ikhofi yekomishi elilodwa noma itiye le-herbal
Iqanda eli-1 eligqamile
I-avocado 1/5
1/2 plantain, kancane sauteed
Amanani okudla kwasekuseni : 295 Amakholori, Ingqikithi Yamafutha 17g (ahlala 3.5g), i-Cholesterol 164mg, i-Carbohydrate 32g, i-Fiber 5g, i-Protein 8g
Ukudla
I-soup nesaladi zithola inhliziyo enempilo, i-Caribbean flair ne-black black bean isobho kanye nesaladi. Uma kuziwa esobho nesaladi, qiniseka ukuthi uqaphele okuqukethwe kwe-sodium.
Nakuba kungathinti uketshezi lwe-cholesterol, i-sodium ingakhulisa ukucindezelwa kwegazi lakho - esinye isici esibangela isifo senhliziyo.
Isisindo: itiye le-hibiscus i-non-sweetened
1 ukukhonzwa kweSuper Black Bean Soup.
½ of iresiphi Isaladi esenziwe nge-Cuban Tossed (inothi sebenzisa i-oz oz amafutha omnqumo, kunokuba ½ indebe efunwe ku-iresiphi - iyoyiphutha ngendlela enhle futhi inciphise okuqukethwe kwamafutha nekhalori)
Amanani okudla : 447 Amakholori, Ingqikithi Yamafutha 21g (ahlala 4g), i-Cholesterol 16mg, i-Carbohydrate 51g, i-Fiber 13g, i-Protein 19g
Dinner
Sebenzisa izithelo zasolwandle ezintsha ziningi kakhulu eCaribbean lapho ulandela uhlelo lokudla oludlalwa yi-cholesterol. Ziphumelele ngokudla okunomsoco okunye okunjengobhontshisi noma ukushintshanisa irayisi emhlophe yendabuko irayisi ensundu. Ngenye isitsha sezinhlanzi esinempilo, zama le Poached Red Snapper nge-avovoc Sauce.
Isisulu: Okukhethwa kukho isiphuzo esingenashukela, u-8 oz.
1 ukukhonza (1/12 iresiphi) I-Caribbean Stovetop Paella
2 c. isaladi esetshenziswa nge-vinaigrette ka-1.5 T.
Amanani okudla kwesidlo : 451 Amakholori, inani lamafutha 22g (sat 3g), i-Cholesterol 26mg, i-Carbohydrate 43g, i-Fiber 2g, i-protein 19g
Dessert
Khetha izithelo ze-dessert. Kungokwemvelo kumnandi futhi omunye umthombo omuhle we-fiber ehlisa i-cholesterol. Jabulela isithelo esisodwa sezithelo, noma uhlanganise i-papaya, i-mango kanye ne-banana tincetu bese ufaka i-spritz ye-lime juice kanye nokufafaza kwama-coconut flakes.
Ngenxa yalolu cwaningo lokudla okunomsoco, senzeke ku-60-khalori isiqephu sezithelo ezintsha.
Ulwazi Lokudla Okuphelele Kulo Lusuku: 1,253 Amakholori, Inani Lamafutha 60 g (uhlale 10.5g), i-Cholesterol 206mg, i-Carbohydrate 141 g, i-Fiber 23 g, i-Protein 56g