Kudya Zvakanaka paAkori 1,200 Zuva

Hezvino izvo zvakaderera mafuta, pasi-cholesterol kudya zvinogona kutarisa

Kutarisa kugadzira mapaundi mashomanana, kurasikirwa nemafuta emuviri, kuderedza cholesterol yako-kana ose matatu? Hapana nzira shomanana yekusvika chero ipi zvayo yezvinangwa izvi-kwete mapiritsi emashiripiti kana pop kana kushanda zvakanyanya kufema. Pane, zvisinei, dzimwe nzira dzekuchinja mararamiro aunogona kuita kuti uwane hutano hwakanaka.

Imwe yeiyi ndeyechokwadi, kuchera makoriro mumazuva ose ezvokudya, uye kuderedza huwandu hwemafuta asina kunaka uye cholesterol-kukurisa kudya iwe unodya.

Hainzwi sezvinonakidza here, kana kuti nyore, inozviita? Ita sezvinoitwa mutambo, zvisinei, uye iwe unogona kukuwana uchinakidzwa nedambudziko rekuuya nema menyu ayo anonaka sezvo ivo vane utano.

Usati waita chero shanduko, ona kuti makirori mangani aunofanira kudya zuva rega roga kuti urege kurasikirwa ne1 kusvika pa2 pounds pavhiki. Kana iwe ukaedza kuderedza zvakanyanya kamwechete, muviri wako unogona kuwana pfungwa yokuti iwe une nzara uye inononoka pasi metabolism yako kuitira kuti uchengetedze simba kana kutotora kubva pamapfupa ako akaonda ane simba pane kutendeukira kumafuta iwe achida kuparadza. Zviri pachena kuti izvi zvichange zvisingabatsiri.

Iko yakakosha yekoriori yepamusoro ichave yakavakirwa pane zvinhu zvakadai sezera rako, urefu, ikozvino kuyerwa, uye kuti uri kushanda sei. Kana iwe uchifamba, iwe unofanirwa kukwanisa kudya, somuenzaniso. Zvisinei, pakupedzisira, chiremba wako kana chiremba wezvokudya achava mutungamiri wako wakanaka. Iwe usati watanga kuchinja mararamiro ako, funga kubvunza imwe yeiyi nyanzvi, kunyanya kana iwe uine mamiriro ezvinhu asingagumi angakwanisa kuchinja hutano hwako.

A Sample Low-Cholesterol 1200-Chirori Chikafu Chirongwa

Ngatiti iwe uye chiremba wako kana dietitian anoratidza kuti iwe unogona kuchengetedza uremu nekuchengeteka nekudya zvakapoteredza 1200 makoriori pazuva. Heino muenzaniso wekuti izvo zvingaita sei:

Breakfast breakfast

• 1 (8-ounce) kapu kapu. Kana iwe uchida mukaka mukofi yako, shandisa maawa maviri (hafu yekombe) yekudzidzira

• 1 peach smoothie: Shandisa mazai ane mapepa ane mahwendefa, hafu yekapu yean-fat vanla yogurt, uye mukaka wakakora
• 2 zvidimbu zvizere-zviyo zvechingwa (ona nechokwadi chekutanga chezvakanyorwa zvinokwana zana muzana yeupfu hwegorosi)
• 2 teaspoon bata

Snack

• 8 ounces nonfat yogurt nemaspuni 2 uchi

Kudya

• 1 kushumira tomato soup
• 1 kushumira chiedza chicken Caesar saradhi
• 1 (8-ounce) mukombe seltzer nekununura kwakapiwa kaimu kana lime (kana uchida)

Snack

• 10 tsvuku kana tsvuku isina zvibereko mazambiringa

Kudya

• Imwe 3-ounce inoshandiswa yakabikwa chifu chekuku
• Ahafu mukombe wequinoa yakabikwa
• 5 asperagus stalks, grilled kana yakakangwa ne 1 teaspoon mafuta emuorivhi
• 2 strawberries yakanyiwa muchokoti yakasviba
• 1 (8-ounce) kapu iced yeti
• Chinhu chokusarudza: 1 girasi (5-ounces) yewaini tsvuku

Nutrition Information

1,200 makoriro, 230 makoriro kubva kumafuta, 25,8 g mafuta (8.1 g mafuta akazara), 108 mg cholesterol, 1445 mg sodium, 197 g gorohydrate, 25.2 g fiber, 78 g protein. Girasi yewaini ichawedzera 127 makoriri uye 5.5 g gorohydrate.

_{Idzi ruzivo harwatsivi mazano echiremba wako.}