Tsiku limodzi la Zakudya zokoma, Cholesterol pa makilogalamu 2K
Ngati mukudabwa kuti mungadye bwanji chakudya chochepetsa mafuta m'thupi, mumabwera pamalo abwino. Pamene mukuyang'anira cholesterol yanu kudzera mu zakudya, nkofunika kuyang'ana kalori yanu, komanso mafuta anu okhutira ndi cholesterol. Ndondomeko ya chakudya cha kalori 2000 imakuchitirani ntchito ndikukuuzani ndendende zomwe zakudya ndi maphikidwe zimagwirizana ndi dongosolo la chakudya chamoyo.
Mudzazindikira kuti chakudya chilichonse ndi chotukuka chiri ndi zipatso kapena masamba, ndi mapuloteni ena. Komanso, tagwiritsa ntchito mbewu zonse m'malo mwa mbewu zoyengedwa. Izi ndizothandiza nsonga zomwe mungagwiritse ntchito kuti mupange zosankha zanu zabwino.
Kumbukirani kuti zakudya zanu zowonjezera zikhoza kukhala zazikulu kapena zopitirira 2000 malori malinga ndi kulemera kwanu, msinkhu, ndi ntchito yanu. Gwiritsani ntchito izi monga chitsogozo, koma ngati mungakonde malangizo othandizira, funsani dokotala wanu / kapena wodyetsa zakudya.
Chakumwa
Zakudya: 1 chikho (8 ounces) chofeffeinated khofi ndi 2 ounces mkaka wambiri
Kutumikira Melba Peach Smoothie
2 magawo awiri a mkate wa tirigu (yang'anani 100% ufa wonse wa tirigu monga choyamba choyika pa lemba la zakudya)
Supuni 2 ya stenol / chomera chomera sterol imafalikira, monga Benecol
Zosakaniza
8 ounces nonfat yogit yosalala ndi supuni 2 uchi
1 chikho chofiira mphesa
Chakudya
Zakudya: 1 chikho chimodzi chosakoma ndi mandimu kapena malalanje a orange
1 kutumikira phwetekere sipinachi msuzi
1 kutumikira saladi ya nkhuku Caesar
Zosakaniza
1 otumikira (1 ounces) osakaniza tirigu osakaniza tirigu
Supuni 2 zosungunula
1 lalikulu lalanje
Chakudya chamadzulo
Chakudya: 1 chikho (telo 8) ya tiyi ya icede yomwe imakonda kwambiri
1 Kutumikira Saladi Yotchedwa Low Fat, Shuga Watsamba, ndi Quinoa
1/2 kapu yophika edamamu (soya)
1 kumatumikira ku Thai Style Ground Ng'ombe
2 Frowberries wophikidwa chokoleti
Chakumwa chosakaniza: galasi la vinyo wofiira *
Mauthenga Okhudzana ndi Chakudya Chopatsa Chakudya Chake Patsikuli: Calories 2000, Malori Ochokera ku Fat 415, Mafuta Onse 46g (sat 13.4g), Cholesterol 160mg, Sodium 2,210 mg, Zakudya Zamadzimadzi 279, Fiber 39g, Mapuloteni 127g
Malangizo
Pofuna kuti mbale izi zikhale zathanzi kwambiri, kuchepetsani sodium ya maphikidwe omwe mukukonzekera pogwiritsira ntchito mankhwala osakhala ndi sodium m'malo mwawo.
* Galasi imodzi ya vinyo wofiira imapanganso zina (5 oz Kutumikira) : Zowonjezera 127, Zakudya Zochokera ku Fat 0, Total Fat 0g (sat 0.g), Cholesterol 0mg, Sodium 0 mg, Zakudya Zamadzimadzi 5.5g, Fiber 0g, Protein 0.1g .
Onetsetsani kuti mufunse dokotala wanu ngati kumwa mowa kumaloledwa pazakudya zanu komanso ndi mankhwala omwe mukupezeka nawo panopa. Azimayi oyembekezera kapena okalamba ayenera kupewa kumwa mowa.
Dziwani izi sizikutengera malangizo a dokotala wanu.