Wata rana na Delicious, Low Cholesterol Caribbean Abinci Abincin on 1,250 Calories
Kamar yadda yake da kowane abinci, abincin Caribbean zai iya zama mai kyau ko mara kyau ga cholesterol kamar yadda kake yi. Wasu ɓangaren sassan Caribbean abinci (naman alade, Domin mafi yawan yawan cholesterol-rage yawan amfanin abinci , mayar da hankali ga abincin da ke da lafiya, irin su kifi, 'ya'yan itatuwa da kayan lambu, avocado da wake.
Wannan shirin abincin ya fi mayar da hankali kan abincin Caribbean da ke da kayan lambu, kayan lambu, da 'ya'yan itatuwa masu guba.
Anan kwanan rana darajar cholesterol-friendly Caribbean abinci.
Wannan shirin cin abinci yana samar da calories 1,253 a rana. Wannan ƙirar calorie ne mai kyau, amma yana baka tushe don ƙara ko canza shirin dangane da bukatun ku na abincin (abin da zai bambanta dangane da nauyin ku, shekarunku, da matakin aiki).
- Kayyade bukatun Kalori naka kullum
Wannan shirin ya hada da Caribbean-shirya karin kumallo, abincin rana da kuma abincin dare. Don kammala shirin cin abinci da kuma ƙara adadin kuzari (idan an buƙata), jin kyauta don ƙara karin kaya. Abun abinci na Cholesterol-friendly yana hada da 'ya'yan itatuwa, kayan lambu, wake-da-wake, kwayoyi da kuma lakaran lowfat.
Breakfast
Fara kwanakinku tare da wasu furotin da wasu 'ya'yan itatuwa da kayan marmari da ke cike da fiber. A wannan yanayin, avocado ya ba ku kuri'a da filaye da ƙwayoyin zuciya, yayin da plantain ya ba ku sitaci. Ɗaya kwai a rana shine mafi kyau ga lafiyar cholesterol.
Abin sha: 1 kofin kofi ko na ganye shayi
1 kwai kwai
1/5 avocado
1/2 plantain, ɗauka da sauƙi sauteed
Abincin karin kumallo : 295 Calories, Total Fat 17g (zauna 3.5g), Cholesterol 164mg, Carbohydrate 32g, Fiber 5g, Protein 8g
Abincin rana
Miya da salatin samun zuciya-lafiya, Caribbean flair tare da baki wake miya da salatin. Lokacin da yazo da miya da salatin, ka tabbata ka kalli kayan ciki na sodium.
Duk da yake ba dole ba ne ya shafi cholesterol, sodium na iya tayar da karfin jini - wani abu da ke taimaka wa cututtukan zuciya.
Abin sha: Abincin da ba a yi ba
1 sabis na Cuban Black Bean Soup.
½ na girke-girke Cuban Tarted Salad (bayanin yin amfani da 1 oz na man zaitun, maimakon ½ kofin da ake kira a girke - zai dandana kamar yadda mai kyau da ƙananan mai da calori abun ciki)
Abincin rana : 447 Calories, Total Fat 21g (sit 4g), Cholesterol 16mg, Carbohydrate 51g, Fiber 13g, Protein 19g
Abincin dare
Yi amfani da kayan cin abinci mai kyau da yawa a cikin Caribbean lokacin bin tsarin cin abinci na cholesterol-friendly. Zagaye shi tare da karin kayan abinci masu fiber kamar wake ko swap shinkafa na gargajiya na launin shinkafa. Don wani kyakkyawar kayan cin abinci mai cin abincin teku, gwada wannan Poached Red Snapper tare da Avocado Sauce.
Abin sha: Abincin giya mai cin gashin zabi, 8 oz.
1 bauta (1/12 girke-girke) Caribbean Stovetop Paella
2 c. salatin bauta tare da 1.5 T. vinaigrette
Abincin dare : 451 Calories, Total Fat 22g (sit 3g), Cholesterol 26mg, Carbohydrate 43g, Fiber 2g, Protein 19g
Datti
Zaɓi 'ya'yan itace don kayan zaki. Yana da kyau mai kyau da kuma wani kyakkyawan maɓallin cholesterol-ragewan fiber. Yi farin ciki da yanki guda ɗaya, ko kuma hada kandar, mango da banana sannan kuma ƙara spritz na ruwan 'ya'yan lemun tsami da sprinkling na flakes na kwakwa.
Don wannan bincike mai gina jiki, mun yi la'akari da kashi 60 na calorie na 'ya'yan itace.
Bayanin Abincin Abinci Don Rana: 1,253 Calories, Total Fat 60 g (zauna 10.5g), Cholesterol 206mg, Carbohydrate 141 g, Fiber 23 g, Protein 56g