Usuku olulodwa oludliwayo, oluphansi kakhulu lwe-Cholesterol kumaKhalori angu-2K
Uma uzibuza ukuthi ungadla kanjani ukudla kokunciphisa i-cholesterol, ufike endaweni efanele. Uma ulawula i- cholesterol yakho ngokudla, kubalulekile ukubukela ama-calories akho, kanye namafutha akho agcweleyo nokudla kwe-cholesterol. Lolu hlelo lokudla lokudla nge-calorie lika-2000 lwenza umsebenzi kuwe ngokukutshela ukuthi yini ukudla kanye zokupheka kufinyelela ohlelweni lokudla okunempilo.
Uzoqaphela ukuthi zonke izidlo kanye nesidla sinomhlobo othile wezithelo noma imifino, kanye nohlobo oluthile lwamaprotheni. Ngaphezu kwalokho, sisebenzise konke okusanhlamvu esikhundleni sezinhlamvu ezihlungiwe. Lezi amathiphu alula ongawasebenzisa ukuze wenze izinqumo zakho ezinempilo enempilo.
Khumbula ukuthi izidingo zakho zokudla zingase zibe ngaphezulu noma ezingaphansi kwama-kilojoule angu-2000 kuye ngokuthi isisindo sakho, iminyaka yobudala nobani bomsebenzi. Sebenzisa lokhu njengomhlahlandlela, kodwa uma ungathanda isiqondiso esinqunyiwe, thintana nodokotela wakho kanye / noma u-dietitian.
Ukudla kwasekuseni
Isisindo: 1 indebe (ama-ounces ayisishiyagalombili) ikhofi ye-decaffeinated nama-ounces angu-2 e-skim ubisi
Ukukhonza i-Melba Peach Smoothie
2 tincetu isinkwa sezinhlamvu (bheka u-100% ufulawa ogcwele ukolweni njengesithako sokuqala kwilebula lokudla)
2 isipuni isitshalo stenol / ukukhanya plant sterol, njengoba Benecol
Snack
Ama-ounces angu-8 nonfat yogurt omshukela ocolile ngamasipuni amabili uju
1 indebe elibomvu yamagilebhisi
Ukudla
Isisindo: 1 inkomishi i-lemon engenayo i-lemon noma i-seltzer enolintshi
1 ukukhonza utamatisi isipinashi isobho
1 ukukhonza inkukhu iKesari Caesar
Snack
1 ukukhonza (ama-ounces) ama-crackers angama-low-sodium
Izipuni ezimbili ze-hummus
1 i-orange enkulu
Dinner
Isisindo: Ikhefu eliyi-iced elimnandi le-icaffeinated i-cup iced
1 ekhonza isinkwa se-Fat Low, i-Asparagus, ne-Quinoa
1/2 indebe abilisiwe i-damam (ama-soya)
1 ukukhonza i-Thai Style Ground Beef
2 Ama-strawberries agqoke nge-Chocolate
Isiphuzo sokuzikhethela: ingilazi yewayini elibomvu *
Imininingwane Yokudla Okuphelele Kulo Usuku: Ama- Calories 2000, ama-Calories avela ku-Fat 415, inani lamafutha 46g (uhlale 13.4g), i-Cholesterol 160mg, i-sodium 2,210 mg, i-Carbohydrate 279, i-Fiber 39g, i-Protein 127g
Amathiphu
Ukuze wenze lezi zitsha zibe nenhliziyo enempilo kakhulu, yehlisa isobho yezokupheka ozilungiselelayo ngokusebenzisa isilondolozi esingenaso sodium usawoti.
* Ingilazi eyodwa yewayini elibomvu inikeza okungeziwe (Serving 5 oz) : Ama- calories 127, ama-calories avela ku-Fat 0, Total Fat 0g (ehlala 0.g), i-Cholesterol 0mg, i-Sodium 0 mg, i-Carbohydrate 5.5g, i-Fiber 0g, i-Protein 0.1g .
Qinisekisa ukuthi ubuze udokotela wakho uma utshwala kuvunyelwe ohlelweni lwakho lokudla nangomuthi wakho wamanje wemithi. Abesifazane abakhulelwe noma abahlengikazi kufanele baqede ngokuphelele utshwala.
Lolu lwazi aluthathi esikhundleni iseluleko sikadokotela wakho.