High Fiber, Low Fat, Big Big Diabetes-Chikafu Chikafu Chirongwa
Iyi chirongwa che 2200-calorie chekudya cheshuga chinotarisa pane zvakasiyana-siyana zvinonaka asi zvakakwirira-fiber (kukubatsira kunzwa uzeredza uye kubatsira kutarisira mashuga ako eropa).
Kunyange kana iwe uri chirwere cheshuga changobva kuongororwa, unenge uchiziva kuti kune zvakawanda kune chirongwa chekudya cheshuga pane kuverenga carbs.
Cherechedza kushandiswa kwemhando yepamusoro-fiber yakazara seyatmeal, shredded gorosi, gorosi rose-gorosi, uye zvipfeko, pamwe nemichero yakasvibirira nemiriwo mune chirongwa ichi chinopa 2207 makoriori, ne 57% kubva mumakrohydrate uye 20% kubva mafuta.
Muenzaniso Wechirwere Cheshuga-Shamwari 2200-Chirori Chikafu Chirongwa
Chirafu:
- 1 1/2 makapu akabikwa oatmeal akavhenganiswa
- 1 duku diced banana uye
- 8 chopped walnuts
- Fukidza nesinamoni uye shuga mubatsiri wesarudzo (zvichida)
- 1 mazai (akaoma-akabikwa, akaputika, kana akaomeswa nemafuta-asina kubika kupisa)
- 8 ounces skim mukaka
- Kafi ne 2 tablespoons mafuta-isina hafu nehafu
Cherechedza: Heino zvimwe Zvirwere Cheshuga-Shamwari Oatmeal Recipes (iva nechokwadi chekuwedzera oatmeal kushandira hukuru kune 1 1/2 makapu kuti zvive zvakakodzera chirongwa chokudya che-2200-calori).
Kudya:
- Tuna saladi inogadzirwa nemaawa 3 ounces akazara mvura uye tuna 1 kiyiyo-fat-free mayonnaise
- 2 zvikamu zvese-gorosi toast
- 1/2 kapu yakatswa pepper
- 1/3 mukombe hummus (kuvhara pepuru in)
- 15 kusvika ku20 mazambiringa
- 8 kusvika ku12 ounces mvura kana soro isina tsvina
Kudya:
- Chicken Chili Recipe
- 5-gorosi zvikafu
- 3/4 kapu yemashizha miriwo yakasvikwa ne 1/4 mukombe yakatswa miriwo yezvisarudzo (kureva, karoti, makungu, radishes, kana pepper)
- 2 tablespoons akaomeswa kana unsweetened akaomeswa cranberries kumusoro kwehadhi
- 2 tablespoons pasina-kuItaly kupfeka
- 8 kusvika ku12 ounces mvura kana soro isina tsvina
Snack:
- 1 mukombe mini shredded gorosi (sepamusoro fiber kune mamwe mazai)
- 1/4 mukombe wepasi-mafuta peanut butter (kuisa shredded gorosi mu)
- 1 kapu (8 ounces) mukaka wakawanda
Zvimwe Muenzaniso Wehutachiona-Zvokudya Zvokudya Zvakanaka
Paunenge uine chirwere cheshuga, boka rako rezvechiremba rinokurudzira kudya kune chikamu cherongwa hwekurapa kwako.
Kuremera kwako, urefu, makore, basa rekuita, zvimwe zvinokonzera kushushikana, uye kushaya kurasira zvido zvinotorwa mukufungisisa kana uchiverenga zuva rega rega yekodori zvido zvako.
Dzvanya pane yako yakagadziridzwa calori yezinga iri pasi apa kuti urongwa hwekudya pfungwa dzakanyatsogadzirisa zvinodiwa neshuga. Kana, verenga zvakawanda pamusoro pekugadzira kudya kwechirwere cheshuga .
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