I-Fiber High, I-Fat Low, I-Big Taste Isifo Sikashukela-Uhlelo Lokudla Oluhle
Lolu hlelo lokudla lwesifo sikashukela lwama-2200 lugxile ezintweni ezinhlobonhlobo zokudla okuhlwabusayo kodwa okuphezulu (ukukusiza uzizwe ugcwalisiwe futhi ukusiza ukuphatha amazinga akho kashukela egazini).
Ngisho noma ngabe uyisifo sikashukela esanda kutholakala, cishe uyazi ukuthi kunezinhlelo eziningi zokudla kwesifo sikashukela kunokubala i-carbs.
Qaphela ukusetshenziswa kwezinhlamvu eziphezulu ze-fiber njenge-oatmeal, ukolweni obhalwe shredded, u-toast ogcwele ukolweni, kanye neziqhumane, kanye nezithelo eziluhlaza kanye nemifino kulolu hlelo oluhlinzeka ngama-kilojoule angu-2207, no-57% kusuka ku-carbohydrate no-20% ukusuka amanoni.
Isibonelo sesifo sikashukela-Friendly 2200-Calorie Meal Plan
Ukudla kwasekuseni:
- 1 1/2 izindebe eziphekwe oatmeal ezixutshwe
- Ibhanana elilodwa elidayiwe futhi
- 8 walnuts oqoshiwe
- Fafaza nesinamoni kanye noshukela esikhundleni sokuzikhethela (ozikhethela)
- Iqanda elingu-1 (okuphekiwe kanzima, elibiziwe, noma elithosiwe nge-spray-free spray spray)
- U-8 ounces ubisi obumhlophe
- Ikhofi ene-2 wezipuni ezingenalo uhhafu nesigamu
Qaphela: Nazi ezinye izifo zokudla eziyisifo sikashukela (Friendly Oatmeal Recipes) (qiniseka ukuthi ukwandisa usayizi oatmeal ukukhonza kuya 1 1/2 izinkomishi ukwenza kube efanele uhlelo 2200-ikhalishi lokudla).
Usuku lokudla:
- Isaladi ye-tuna eyenziwe nge-tuna ama-ounces ayi-3 e-water kanye ne-1 i-topoon-free-free mayonnaise
- 2 tincetu
- 1/2 indebe eqoshiwe
- 1/3 indebe hummus (ukuphosa pepper in)
- Amagilebhisi angu-15 kuya kwangu-20
- 8 kuya ku-12 ama-ounces amanzi noma isiphuzo esingenashukela
Dinner:
- Inkukhu Chili Recipe
- Abakhiqizi bekolweni abangu-5
- Imifino yesaladi ye-3/4 igcwele i-1/4 indebe emisiwe imifino yokukhetha (okungukuthi, izaqathe, ukhukhamba, ama-radishes noma i-pepper)
- 2 wezipuni omisiwe noma cranberries omisiwe unsweetened kuya isaladi phezulu
- Izipuni ezimbili ezigqoka ama-Italy ezingenalutho
- 8 kuya ku-12 ama-ounces amanzi noma isiphuzo esingenashukela
Isinkwa:
- 1 inkomishi encane ye-shredded kakolweni (njenge-fiber ehlukile kuneziqhumane)
- I-1/4 indebe ye-fatan fat-fat
- 1 indebe (ama-ounces ayisishiyagalombili) ubisi obumhlophe
Isibonelo sesifo sikashukela-Amalungiselelo Okudla Okuhle
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.
Chofoza ezingeni lakho elilindelekile lekhalori elingezansi ukuze uthole imibono yokuhlelwa kokudla ehambisana kahle nezidingo zesifo sikashukela. Noma, funda kabanzi mayelana nokuhlelwa kokudla kwesifo sikashukela .
- Isibonelo sesifo sikashukela-Friendly 1200-Calorie Meal Plan
- Isibonelo sesifo sikashukela-Friendly 1400-Calorie Meal Plan
- Isibonelo se-Daibetic-Friendly 1600-Calorie Meal Plan
- Isibonelo sesifo sikashukela-Friendly 1800-Calorie Meal Plan
- Isibonelo sesifo sikashukela-Friendly 2000-Calorie Meal Plan
- Isibonelo sesifo sikashukela-Friendly 2400-Calorie Meal Plan