Rimwe Zuva Rakanaka, Kudha-Cholesterol Kudya paKakori 2K
Kana iwe uri kushamisika kuti ungadya sei cholesterol-kuderedza kudya, iwe wakasvika panzvimbo yakarurama. Apo iwe uri kutarisira cholesterol yako kuburikidza nekudya, zvinokosha kutarisa makoriro ako, uyewo mafuta ako akazara uye cholesterol kudya. Ichi chirongwa che2000-calori chinoita basa kwauri nekukuudza chaizvo izvo kudya uye mapeji zvinopinda muurongwa hwekudya hwemwoyo.
Iwe unoona kuti kudya kwega nehokudya kune imwe mhando yemichero kana yemiriwo, uye mamwe mararamiro eprotini. Kunyanya, tashandisa zvizere zvizere munzvimbo yekunatswa kwezviyo. Izvi zviri nyore mazano maungashandisa kuita sarudzo dzenyu dzakanaka-moyo.
Yeuka kuti zvido zvako zvekudya zvinogona kunge zvakakwirira kana zvishoma kupfuura 2000 makoriro zvichienderana nekurema kwako, zera, uye basa rako. Shandisa izvi semutungamiri, asi kana iwe uchida mamwe mazano akafanirwa, taurira chiremba wako uye / kana chireyiro.
Breakfast breakfast
Zvokudya: 1 kapu (8 ounces) kafifafini yekafafa ne 2 ounces skim mukaka
1 Kushumira Melba Peach Smoothie
2 zvikamu zvose zviyo zvechingwa (tsvaga 100% upfu hwegorosi rose sechikamu chekutanga chekudya)
2 teaspoon stenol / chiedza plant sterol yakapararira, yakadai saBenecol
Snack
8 ounces nonfat yogurt yakasanganiswa nemaspuni 2 uchi
1 mukombe tsvuku tsvuku
Kudya
Zvokudya: 1 kapu yekai isina kunakirwa kana yeramani yakatsvaga seltzer
1 kushumira maTomasi Sipinashi Soup
1 kushumira Chicken Caesar Salad
Snack
1 kushumira (1 ounces) pasi-gorosi yegorock crackers
2 tablespoons hummus
1 huru orange
Kudya
Zvokudya: 1 kapu (8 ounces) decaffeinated chai yakasungwa iced
1 kushumira Low Fat Chicken, Asparagus, uye Quinoa Salad
1/2 kapu yakabikwa edamame (soybeans)
1 kushumira Thai Style Ground Beef
2 Chokoleti-yakavharwa Strawberries
Chinhu chakanaka chinwiwa: kirasi yewaini tsvuku *
Nzira Yezvokudya Zvakakwana Zvose Zuva: Makorori 2000, Mafuta kubva kuFat 415, Total Fat 46g (akagara 13.4g), Cholesterol 160mg, Sodium 2,210 mg, Karhydrates 279, Fiber 39g, Protein 127g
Mazano
Kuita kuti zvipfeko izvi zvive zvakanyanya mwoyo-zvine utano, kuderedza sodium yemapapiro iwe unogadzirira uchishandisa musina-sodium munyama.
* Rimwe girasi rewaini tsvuku rinopa imwezve (5 oz Oshumira) : Makorikiti 127, Mafuta kubva kuFat 0, Total Fat 0g (akagara 0.g), Cholesterol 0mg, Sodium 0 mg, Mahydrateshydrate 5.5g, Fiber 0g, Protein 0.1g .
Iva nechokwadi kuti ubvunze chiremba wako kana doro rinobvumirwa pane chirongwa chako chekudya uye nemishonga yako yemazuva ano. Vakadzi vakwegura kana vanamukoti vanofanira kurega zvakakwana doro.
Idzi ruzivo harwatsivi mazano echiremba wako.