Rimwe Zuva Rinofadza, Low-Cholesterol Caribbean Kudya Zvokudya pa 1,250 Calories
Sezvimwe zvekudya, zvokudya zveCaribbean zvinogona kunge zvakanaka kana zvakaipa kune cholesterol yako sezvaunozviita. Zvimwe zvikamu zvinokosha zvekudya kweCaribbean (ham, Pamusoro pezvinokonzerwa necholesterol-kuderedza zvikomborero zvekudya , funga nezvezvokudya zvine utano hwemwoyo, zvakadai sehove, michero nemiriwo, avocado uye nyemba.
Ichi chirongwa chekudya chiyeuchidzo chinotarisa pane zvinonaka zveCaribbean zvakarongeka, miriwo, uye zvinogutsa zvibereko zvemuchero.
Heino zuva rinokosha reku cholesterol-rakabatana neCaribbean kudya.
Chirongwa ichi chekudya chinopa makirogiramu 1,253 ezuva. Ndiyo yakanyanyisa pasi yekoriyamu, asi inokupa hwaro hwekuwedzera kana kuchinja chirongwa zvichienderana nehutano hwako hwezvokudya (izvo zvingasiyana zvichienderana nekurema kwako, zera, uye basa rako).
- Verenga Daily Daily Calorie Requirements
Izvo chirongwa chinosanganisira Caribbean-yakafuridzirwa kambamambakwedza, masikati uye kudya kwemanheru. Kuzadzisa chirongwa chekudya uye kuwedzera makoriyori (kana zvichidiwa), ivai vakasununguka kuwedzera kudya kunofadza. Cholesterol-yakagamuchirwa yakawanda inosanganisira michero, miriwo, mahondi, mazamu, uye marita.
Breakfast breakfast
Tanga zuva rako nemaprotheni uye zvimwe zvibereko zvakagadzirwa-fibhi nemiriwo. Muchiitiko ichi, avocado inokupa zvakawanda zve fiber uye mafuta-ane utano hwemafuta, asi mbeu inokupa starch. Rimwe dza zuva rinowanzokwanisa kuve nehutano hwehutano hwehutano.
Zvokudya: 1 kapu yekasa kana herbal tea
1 yakatsvaira mazai
1/5 avocado
1/2 mbeu, zvishoma sauteed
Kushinja inotengesa: 295 Makorikiti, Total Fat 17g (akagara 3.5g), Cholesterol 164mg, Karhydrate 32g, Fiber 5g, Protein 8g
Kudya
Sopu uye saladi inowana mwoyo-hutano, Caribbean flair nemucheka wekutsva mhondi uye saladi. Apo zvinosvika kune sop uye saladi, iva nechokwadi chekutarisa kuti zvigadzirwa zve sodium.
Kunyange zvazvo zvisiri izvo zvinokonzera cholesterol, sodium inogona kusimudzira ropa rako - chimwe chinhu chinokonzera chirwere chemwoyo.
Zvokudya: Bhizinesi reHibiscus iced
1 kushandiswa kweCuban Black Bean Soup.
½ yemirasi yeCuban Tossed Salad (nhamba inoshandisa 1 oz oz o mafuta omuorivhi, panzvimbo ye ½ mukombe yakadanwa muhope - iyo inonaka sezvakanaka uye inoderedza mafuta nekoriori zvayo)
Mabiko anotengesa : 447 Makorikiti, Total Fat 21g (akagara 4g), Cholesterol 16mg, Karhydrate 51g, Fiber 13g, Protein 19g
Kudya
Shandisa zvinyorwa zvitsva zvegungwa zvakanyanya muCaribbean apo uchitevera chirongwa chekudya chakanaka cheku cholesterol. Dzorerai kunze nemafuta akawedzerwa-akawandisa sehairi kana shandura tsika yemucheka mutsvuku wejisi jisi. Kune imwe imwe yehutano yakagadzirwa nehove, edza iyi Poached Red Snapper neAvocado Sauce.
Zvokudya: Chinodiwa chako chishuga chisina shuga, 8 oz.
1 kushumira (1/12 kamukira) Caribbean Stovetop Paella
2 c. saladi yakashanda ne 1.5 T. vinaigrette
Nhamba dzezvokudya zvemasikati: 451 Makorikiti, Total Fat 22g (sat 3g), Cholesterol 26mg, Mahydrohydrat 43g, Fiber 2g, Protein 19g
Dessert
Sarudza chibereko chekudya. Inowanzova inotapira uye imwe imwe nzvimbo yakanaka yekutora-cholesterol-kuderedza fiber. Iva nechikamu chimwe chete chezvibereko, kana kusanganidza papaya, mango uye mabhanana zvimedu uye uwedzere spritz yeiyo juisi uye kusaswa kwekokoni yakatsva.
Nokuda kwekuongororwa kwezvokudya, isu takagadzirwa mune 60-calorie chikamu chemuchero mutsva.
Nzwisiso Yezvokudya Zvakakwana Zuva Rino: 1 253 Makorikiti, Total Fat 60 g (sat 10.5g), Cholesterol 206mg, Karhydrates 141 g, Fiber 23 g, Protein 56g