Zama lolu hlelo lokudla lwesampula uma uhlelo lwakho lokwelapha lwesifo sikashukela luhlanganisa imithi yokudla e-2000-khalori.
Uzokwazi ukungena ku-pancake (i-low-carb) ama-pancake, i-tuna kanye ne-walnut isaladi, kanye ne-Thai curry inkukhu, isibonelo.
Lolu hlelo lwesampula luhlinzeka ngama-kilojoule angu-2000 - 50% kusuka ku-carbohydrate no-30% kusuka emafutheni. Nakuba lokhu kuyinani eliphakeme lamafutha anconywe uhlelo lokudla lwesifo sikashukela, imithombo yamanoni iphezulu "emihle," amafutha angenalutho.
Funda kabanzi mayelana nokuhlelwa kokudla kwesifo sikashukela .
Ukudla kwasekuseni
- I-Low-carb pancake iresiphi
- 1 isipuni isiraphu ukukhanya
- 1 inkomishi eqoshiwe ama-strawberries
- 1 inkomishi ubisi ubisi
- Ikhofi ene-2 wezipuni ezingenalo uhhafu nesigamu
Ukudla
- 1 yokukhonza i-tuna ne-walnut isaladi iresiphi
- 1 indebe eluhlaza isaladi imifino
- Abakhiqizi abangu-4 bekolweni
- I-apula engu-1
- 1/2 indebe ye-pudding engenashukela
- 5 ama-vanilla wafers
- 8 kuya ku-10 ama-ounces amanzi noma isiphuzo esingenashukela
Dinner
- Ukukhonza iresiphi yenkukhu ye-curry yase-Thai
- Engeza u-1/2 amazambane amazambane, omisiwe kancane, ku-curry (akeke upheke nezinye izithako)
- 1/3 indebe ephuziwe irayisi
- 1/2 indebe ephekwe zucchini
- 1 100% -fruit izithelo zeqhwa efriziwe
- 8 kuya ku-10 ama-ounces amanzi noma isiphuzo esingenashukela
Snack
- Ama-ounces ayisishiyagalombili ama-yogurt angenamafutha
- 1/4 indebe i-granola engenamafutha
- 1 ounce inyama encane ye-sodium ye-turkey kwasemini
- Kuphekwe iziphuzo eziyi-15
- 8 kuya ku-10 ama-ounces amanzi noma isiphuzo esingenashukela
Uma unesifo sikashukela, ithimba lakho lezokwelapha lizoncoma ukudla okuyingxenye yeluhlelo lwakho lwezokwelapha. Isisindo sakho, ukuphakama, iminyaka, izinga lomsebenzi, ezinye izingcindezi zemetrikhi, kanye nezidingo zokulahlekelwa kwesisindo kuzocatshangelwa uma ubala izidingo zakho zansuku zonke zekhalori.