Kudya Chabwino pa 1,200 Calories Tsiku

Apa pali zakudya zochepa, zotsika kwambiri za mafuta m'thupi

Mukuyang'ana kukonza mapaundi angapo owonjezera, kutaya mafuta ena a thupi, kuchepetsa cholesterol wanu-kapena onse atatu? Palibe njira yochepetsera kukwaniritsa zolinga zonsezi-palibe mapiritsi amatsenga kapena mapulogalamu opatsirana kwambiri. Komabe, pali njira zina zosavuta kusintha pamoyo wanu zomwe mungachite kuti mukhale wolemera kwambiri.

Mmodzi mwa awa ndi, kudula zakudya mu zakudya zanu za tsiku ndi tsiku, ndi kuchepetsa kuchuluka kwa mafuta osapatsa thanzi ndi zakudya zam'thupi zomwe mumadya.

Kodi sikumveka kokoma, kapena kosavuta,? Chitani ngati masewera, komabe mungapeze kuti mukusangalala ndi vuto lobwera ndi menus omwe ali okoma pamene ali ndi thanzi labwino.

Musanayambe kusintha, ganizirani kuchuluka kwa makilogalamu omwe muyenera kudya tsiku ndi tsiku kuti musatayike mapiritsi 1 kapena 2 pa sabata. Ngati mutayesa kuwononga kwambiri kamodzi, thupi lanu lingakhale ndi lingaliro loti mukusowa njala ndipo lidzakuchepetsani mphamvu yanu yamagetsi kuti muzisunga mphamvu kapena kukokera ku minofu yanu yowonda m'malo mwa kutembenukira ku mafuta omwe muli nawo cholinga chofuna kuthetsa. Mwachiwonekere, izi zidzakhala zopanda phindu.

Mawerengero anu a kalori adzakhazikika pa zinthu monga zaka zanu, kutalika, kulemera kwake, komanso momwe mukuchitira. Pamene mukusunthira kwambiri, ndiyomwe muyenera kudya, mwachitsanzo. Komabe, potsirizira pake, dokotala wanu kapena katswiri wa zakudya adzawatsogolera bwino kwambiri. Musanayambe kusintha zakudya zanu, ganizirani kukambirana ndi mmodzi wa akatswiriwa, makamaka ngati muli ndi matenda aakulu omwe angakhudze thanzi lanu.

Chitsanzo cha Cholesterol Chochepa 1200-Zakudya Zakudya Zamakono

Tiye ndikuuzeni inu ndi dokotala wanu kapena odyetserako zakudya kuti mudziwe kuti mungathe kulemera kwambiri mwa kudya makilogalamu 1200 pa tsiku. Pano pali chitsanzo cha zomwe zingawonekere:

Chakumwa

• 1 (8-ounce) khofi ya kapu. Ngati mumakonda mkaka mu khofi yanu, sungani ma ola awiri (kotengera mphika)

• 1 Peach smoothie: Kokani mapichesi ochepa okhala ndi raspberries, theka chikho cha mafuta otsika a vanilla yogurt, ndi mkaka wotsika mafuta.
• 2 magawo awiri-mkate wa tirigu (onetsetsani kuti choyamba choyikidwa ndi 100 peresenti ufa wonse wa tirigu)
• 2 supuni ya tiyi batala

Zosakaniza

• Mafuta asanu ndi atatu osfat yogurt ndi supuni 2 uchi

Chakudya

• 1 kutumikira supu ya phwetekere
• 1 kumapatsa saladi ya Kaisara
• 1 (8-ounce) kapu ya seltzer ndi mowolowa manja pofikira mandimu kapena mandimu (ngati mukufuna)

Zosakaniza

• 10 wofiira kapena wobiriwira wopanda mphesa

Chakudya chamadzulo

• Mafuta atatu omwe amapezeka ndi chifuwa cha nkhuku
• Chikho cha hafu ya quinoa yophika
• 5 katsitsumzukwa mapesi, wophika kapena wofukizidwa ndi supuni 1 ya mafuta a maolivi
• 2 strawberries oviikidwa mu chokoleti chakuda
• 1 (8-ounce) chikho cha iced
• Chakumwa chosakaniza: 1 galasi (5 ma ounces) a vinyo wofiira

Zomwe Amadya

Makilogalamu 1,200, mafuta 230 kuchokera ku mafuta, mafuta okwana 25,8 g (mafuta okwanira 8.1 g), 108 mg cholesterol, 1445 mg sodium, 197 g carbohydrate, 25.2 g fiber, 78 g mapuloteni. Galasi la vinyo lidzawonjezera makilogalamu 127 ndi 5.5 g timagawidwe.

_{Dziwani izi sizikutengera malangizo a dokotala wanu.}