Nakhu ukuthi ukudla okunamafutha aphansi, okuphansi kwe-cholesterol kungabonakala kanjani
Uma ubheka ukusika amakhilogremu ambalwa, ulahlekelwa amanye amafutha omzimba, wehlisa i- cholesterol yakho-noma zonke ezintathu? Ayikho inqamuleli yokufinyelela noma yikuphi yale migomo-ayikho amaphilisi omlingo ukuze u-pop noma ukusebenza okudlulele ukuthuthumela. Nokho, kukhona ezinye izinguquko zokuphila ezilula kakhulu ongazenza ukuze ufinyelele isisindo esinempilo.
Enye yalezi ziyi-cut cutting calories ekudleni kwakho kwansuku zonke, nokunciphisa inani lamafutha angenampilo nokudla okukhushulwa yi-cholesterol.
Akuzwakala yini kumnandi, noma kulula, akunjalo? Yiphathe njengomdlalo, kodwa-ke, futhi ungakuthola ujabulele inselelo yokufika ngamamenyu afana nokudla njengoba enempilo.
Ngaphambi kokwenza noma yiziphi izinguquko, thola ukuthi zingaki ama-khalori okufanele udle usuku ngalunye ukuze ulahlekelwe okungaphezu kuka-1 kuya kwangu-2 amakhilogremu ngesonto. Uma uzama ukuchitha okuningi ngesikhathi esisodwa, umzimba wakho ungase uthole umqondo wokuthi ulambile futhi uzophuza umzimba wakho ukuze ugcine amandla noma ngisho udwebe kusuka ezicubu zakho ezinomzimba zamandla kunokuba uphenduke emafutheni ehlose ukuqeda. Ngokusobala, lokhu kuzoba okungahambi kahle.
Inani lakho lekhalori elihle lizosekelwe ezintweni ezifana nobudala bakho, ukuphakama, isisindo samanje, nokuthi usebenza kanjani. Lapho uhamba phambili, kufanele usheshe ukwazi ukudla, isibonelo. Kodwa ekugcineni, udokotela wakho noma umdli wokudla uzoba umhlahlandlela wakho ongcono kakhulu. Ngaphambi kokuba uqale ukushintsha imikhuba yakho yokudla, cabanga ngokubonisana nomunye walabachwepheshe, ikakhulukazi uma unezimo ezingapheli ezingathinta impilo yakho.
Isibonelo Sokudla Okuphansi-I-Cholesterol 1200-Calorie Meal Plan
Ake sithi wena nodokotela wakho noma u-dietitian unquma ukuthi ungakwazi ukulahlekelwa isisindo ngokuphepha nangokudla ngokuzungeze amakholori angu-1200 ngosuku. Nasi isibonelo salokho okungahle kubonakale:
Ukudla kwasekuseni
- 1 (8-ounce) ikhofi yendebe. Uma uthanda ubisi ekhofi yakho, fiphaza cishe ama-ounces amabili (ingxenye yesine yendebe) ye-skim
- 1 i-peach smoothie: Faka inqwaba yamapayipi ambalwa ngama-raspberries, isigamu sendebe yama-yogurt e-low-fat vanilla, nama-fat fat fat
- 2 tincetu esine-isinkwa okusanhlamvu (qiniseka ukuthi isithako sokuqala esibalwe ngu-100%
- 2 amathisipuni ibhotela
Snack
- Ama-ounces angu-8 ayi-nonfat nama-2 amathisipuni uju
Ukudla
- 1 ukukhonza isobho le-tomato
- 1 ukukhonza isikhwama sokukhanya senkukhu iKesari
- 1 (i-ounce) i-cup seltzer nge-generic ye-lemon noma i-lime (uma ufisa)
Snack
- 10 Amagilebhisi angenakubuthi abomvu noma aluhlaza
Dinner
- Enye ye-3-ounce ekhonza isifuba senkukhu esikhiwe
- Ingqikithi yesigamu se-quinoa ephekwe
- Ama-stalks ama-5, asongiwe noma agwetshwe ne-1 ithisipuni yamafutha omnqumo
- Ama-strawberries angu-2 agonywe nge-chocolate emnyama
- I-1 (8-ounce) indebe i-iced
- Isiphuzo sokuzikhethela: 1 ingilazi (ama-5-ounces) wewayini elibomvu
Ulwazi Lokudla
Amakholori angu-1,200, ama-kilojoule angama-230 avela ngamafutha, amafutha angu-25.8 g (amafutha angu-8.1 g), i-cholesterol engu-108 mg, 1445 mg sodium, i-197 g carbohydrate, i-25.2 g fiber, 78 g amaprotheni. Ingilazi yewayini izokwengeza ama-kilojoule angu-127 no-5.5 g we-carbohydrate.
Lolu lwazi aluthathi esikhundleni iseluleko sikadokotela wakho.