Ichi chinonaka chinotapira-cholesterol chirongwa chekudya chinosanganisira "kuunganidza" zvigadzirwa zvinopfuura zvazviri kubika. Zvokudya zvakawanda hazvidi chinhu chakaoma kupfuura kubikira (kana microwaving) mvura!
Kungotora mapeji 1200 chete, chirongwa ichi chinotapira che-low-cholesterol kudya inzira inokurumidza uye iri nyore yekutanga kudya kwako uye kukuchengeta iwe. Inosanganisira mazano ekudyira mangwanani, pakati pemangwanani masikati, masikati, kudya kwemanheru, uye dessert.
Yeuka, zvido zvako zvezuva nezuva zvinogona kunge zvakakwirira kana zvishoma kudarika 1200 makoriro zvichienderana nehutema hwako, zera, uye basa rako. Ita chokwadi chekuona chiremba wako uye ona chikamu chakanzi Zvinhu Zvokufunga , pasi, usati watanga chero kudya.
Mapepa anopiwa chimwe nechimwe chikuru chetikiti (huru yekudzidzira) uye dzimwe nguva rutivi rwezvikamu zvose.
Breakfast breakfast
1 kapu kahawa kana tei ne 2 ounces skim mukaka
1 kushumira Pumpkin Oatmeal
1 mapapiro mapapiro
2 shomanana yemidziyo yezvinomera, zvakadai se Morningstar Farms
Snack
1 part-skim cheese stick
Kudya
Sarudzo yako ye 8-ounce yekuswa isina shuga
1 saga-gorosi rose chingwa
1 tablespoon chiedza chema stenol yakasakara, yakadai seBenecol Light
1 kushumira Low-Fat Chicken Kesari Saladhi (ine chitoro chakatenga chikafu)
Kudya
1 kushumira Quinoa uye Edamame Saladi
1 kushumira Mediterranean Pita (shandisa kuderedza-mafuta feta cheese, uye kuderedzwa-sodium turkey)
Dessert
1 kushumira Banana Berry Smoothie
Zano: Zvokudya izvi zvinogona kuitwa kunyanya mwoyo-hutano kuburikidza nekushandisa asiri munyu.
Chirongwa Chekudya Zvakakwana Zuva Rino: 1,200 Maoriro, 660 Makorikiti anobva kuFat, Total Fat 31.5 g (akagara 0.5g), Cholesterol 57.4 mg, Sodium 1341 mg, Karhydrate 114g, Fiber 16.8 g, Zviratidzo 41.7g
Zvinhu Zvokufunga nezvazvo
Kana chiremba wako achibvumira doro paunenge uchidya nemishonga yako yemazuva ano, girasi imwe (5-ounce) yewaini tsvuku ichawedzera mamwe mairi 127 makoriro, 5.5 g gorohydrate, 0 maoriyori kubva kumafuta, 0 g mafuta ose, 0 g mafuta akawanda, 0 mg cholesterol, 0 mg sodium, 0 g fiber uye 0.1 g mapuroteni.
Vakadzi vakwegura kana vanamukoti vanofanira kurega zvakakwana doro.
Idzi ruzivo harwatsivi mazano echiremba wako.