Wata rana na Delicious, Low Cholesterol Abincin on 2K Calories
Idan kana yin la'akari da yadda za ku ci abinci mai rage yawan zafin jiki, ku zo wurin da ya dace. Yayin da kake sarrafa kodirin ku ta hanyar cin abinci, yana da mahimmanci don kula da adadin kuzarinku, kazalika da yawan kitsen mai da cholesterol. Wannan shirin cin abinci na 2000-calorie ya yi aikinku ta wurin gaya muku abin da abinci da girke-girke suka dace cikin shirin abinci mai kyau.
Za ku lura cewa kowace abinci da abun ciye-ciye suna da wasu 'ya'yan itace ko kayan lambu, da wasu nau'o'in furotin. Bugu da ƙari, mun yi amfani da hatsi cikakke a maimakon hatsi mai tsabta. Wadannan ƙwarewa ne mai sauki wanda zaka iya amfani dasu don yin zabi na kanka.
Ka tuna cewa abin da ake buƙatarka na iya zama mafi girma ko žasa fiye da adadin kuzari 2000 dangane da nauyinka, shekaru, da kuma matakin aiki. Yi amfani da wannan a matsayin mai shiryarwa, amma idan kuna son karin jagorar da aka tsara, tuntuɓi likitan ku da / ko mai cin abinci.
Breakfast
Abin sha: 1 kofin (8 ounces) caca da ƙwaƙwalwar kofi tare da madara madarar nama guda biyu
1 Yin hidimar Melba Peach Smoothie
2 yanka dukan burodin hatsin (nemi 100% dukan alkama gari a matsayin farkon sashi akan alamar abinci)
2 teaspoon stenol / haske shuka sterol watsa, irin su Benecol
Abincin abincin
8 oganci nonfat bayyana yogurt mai dadi da teaspoon 2
1 kofin ja inabi
Abincin rana
Abin sha: 1 kofin unsweetened lemun tsami ko orange flavored seltzer
1 suna amfani da tumatir Spinach miyan
1 bauta wa Kaisar Kaisar Salat
Abincin abincin
1 bautar (1 ociji) masu girke-girbin alkama na sodium
2 teaspoons hummus
1 manyan orange
Abincin dare
Abin sha: 1 kofin (8 ounces) sharar da aka shayar da gine-ginen da aka shafe shi
1 suna bauta wa Fat Fat, Bishiyar Asparagus, da Quinoa Salad
1/2 kofin kayan lambu mai suna (waken soya)
1 yana aiki da Thai Style Ground Beef
2 Tsuntsaye masu launi na Chocolat
Abincin giya: gilashin giya giya *
Bayanan Abinci don Kwanan Wata: Calories 2000, Calories daga Fat 415, Total Fat 46g (zauna 13.4g), Cholesterol 160mg, Sodium 2,210 MG, Carbohydrate 279, Fiber 39g, Protein 127g
Tips
Don yin wadannan yalwar abinci har da lafiya mafi kyau, ƙananan sodium na girke-girke da kuke shirya ta amfani da maye gurbin wanda ba sodium ba.
* Ɗaya daga cikin gilashin jan giya na taimakawa (5 oz Serving) : Calories 127, Calories daga Fat 0, Total Fat 0g (zauna 0.g), Cholesterol 0mg, Sodium 0 MG, Carbohydrate 5.5g, Fiber 0g, Protein 0.1g .
Ka tabbata ka tambayi likita idan an yarda da barasa akan tsarin abincinka da kuma tsarin likita na yanzu. Mata masu ciki ko masu shayarwa dole su kauce wa barasa.
Wannan bayanin bai maye gurbin shawarar likitanku ba.