Ndondomeko yamakono ya cholesterol yophatikizapo imaphatikizapo "kusonkhanitsa" zowonjezera kuposa zomwe zikuphika. Zakudya zambiri sizikusowa zovuta kuposa madzi otentha (kapena microwaving)!
Kusunga makilogalamu 1200 okha, ndondomeko yokoma ya cholesterol iyi ndi njira yofulumira komanso yosavuta yothetsera zakudya zanu ndikupitirizabe. Zimaphatikizapo malingaliro a kadzutsa, chakudya chamadzulo chamadzulo, masana, chakudya chamadzulo, ndi mchere.
Kumbukirani, zikhumbo zanu zamakono tsiku ndi tsiku zikhoza kukhala zapamwamba kapena zochepa kuposa ma calories 1200 malingana ndi kulemera kwanu, zaka, ndi ntchito yanu. Onetsetsani kuti mufunsane ndi dokotala wanu ndipo muwone gawo lakuti Zinthu Zoganizira , m'munsimu, musanayambe kudya.
Maphikidwe amaperekedwa kwa chinthu chachikulu chachikulu cha tikiti (nthawi yayitali) ndipo nthawi zina mbali iliyonse.
Chakumwa
1 kapu ya khofi kapena tiyi ndi ma ounces awiri okometsera mkaka
1 kutumikira Dzungu Oatmeal
1 apulo wamkati
Masamba aang'ono odyetsera zamasamba, monga Morningstar Farms
Zosakaniza
1 gawo-skim cheese stick
Chakudya
Chosankha chanu cha chakumwa chopanda shuga 8-ounce
Sakani mkate umodzi wa tirigu
Supuni 1 kuwala kumera stenol kufalikira, monga Benecol Kuwala
1 kutumikira nkhuku yaing'ono ya Kaisara Saladi (ndi nkhuku zogulidwa zogulitsa)
Chakudya chamadzulo
1 kutumikira saladi ya Quinoa ndi Edamame
1 kumatumikira ku Mediterranean Pita (kugwiritsa ntchito mafuta ochepetsetsa feta tchizi, ndi kuchepa-sodium Turkey)
Dessert
1 kutumikira Banana Berry Smoothie
Langizo: Zakudya izi zingapangidwe kukhala ndi thanzi labwino kwambiri pogwiritsira ntchito wosaloĊµa mchere.
Mauthenga Okhudzana ndi Chakudya Chakumapeto : 1,200 Calories, 660 Makilogalamu ochokera ku Mafuta, Mafuta Onse 31.5 g (anakhala 0,5g), Cholesterol 57.4 mg, Sodium 1341 mg, Zakudya Zamadzimadzi 114g, Fiber 16.8 g, Protein 41.7g
Zinthu Zoganizira
Ngati dokotala amalola mowa pa zakudya zanu ndi mankhwala omwe muli nawo, galasi limodzi la vinyo wofiira likhoza kuwonjezera ma calories 127, 5.5 g ma carbohydrate, 0 calories mafuta, 0 g mafuta onse, mafuta olemera 0 g, 0 mg cholesterol, 0 mg sodium, 0 g fiber ndi 0.1 g mapuloteni.
Azimayi oyembekezera kapena okalamba ayenera kupewa kumwa mowa.
Dziwani izi sizikutengera malangizo a dokotala wanu.