Kotahi te ra o te reka, te kai-iti-cholesterol i runga i te 2K Calories
Mena kei te whakaaro koe ki te kai i te kai cholesterol-downering, kua tae mai koe ki te wahi tika. I a koe e whakahaere ana i taau cholesterol i roto i te kai, he mea nui ki te tirotiro i au kaarai, me te nui o te hinu me te cholesterol. Ko tenei mahere kai-rua-calorie e mahi ana maau ma te korero ki a koe i te ahua o nga kai me nga tohutao i roto i te maatau kai kai-hauora.
Ka kite koe ko nga kai me te paramanawa he momo momo huawhenua ranei, me etahi ahuatanga o te pene. I tua atu, kua whakamahia e matou nga karepe katoa i roto i nga tipu paraoa. He tohutohu ngawari enei ka taea e koe te whakamahi hei hanga i oau ake waa-hauora hauora.
Kia mahara ko nga whakaritenga o to kai ka nui ake ranei i raro i te 2000 kalori i runga i to taumaha, tau, me te taumata mahi. Whakamahia tenei hei aratohu, engari ki te hiahia koe ki te arahi pai ake, ui atu ki to rata, me te kai kai.
Parakuihi
Te inu: 1 kapu (8 oona) kapihia te kawhe ki te 2 miraka miraka
1 Mahi ki a Melba Peach Smoothie
2 poro taro paraoa katoa (tirohia mo te 100% te paraoa witi katoa hei kai tuatahi i runga i te tapanga kai)
2 tīpune stenol / whakato tipu tipu, pērā i Benecol
Te parakira
8 oona he miraka te miraka kaore i te reka ki te 2 tīpune honi
1 kapu karepe whero
Kaikai
Te inu: 1 kapu te rēmana kāore i tunuhia, te raihana tarani ranei
1 e mahi ana i te hupa a te Tomato
1 e mahi ana i te Kaakara Kaari Hihera
Te parakira
1 te ratonga (1 oha) nga kaitautoko o te miraka iti-konutai
2 harore punetēpu
1 karaka nui
Kai hakari
Te inu: 1 kapu (8 oona) te tihi kua horoia
1 e mahi ana i te iti o te heihei, te Asparagus, me te Quinoa Salad
1/2 kapu he mea hanga maana (meaka)
1 e mahi ana i te Beef Ground Ground Beef
2 Rikipereti te hipoki
Kai inu: te karaihe o te waina whero *
He Korero Kairongo mo te Ra: Calories 2000, Calories from Fat 415, Taeke Nui 46g (noho 13.4g), Cholesterol 160mg, Sodium 2,210 mg, Carbohydrate 279, Fiber 39g, Protein 127g
Tips
Ki te whakapai ake i enei rihi, ka whakaheke i te konutai o nga tohutao e whakarite ana koe ma te whakamahi i te tote tote-kore.
* Kotahi te karaihe o te waina whero e whai wāhi atu ana (5 O te Mahi) : Calories 127, Calories from Fat 0, Total Fat 0g (sat 0.g), Cholesterol 0mg, Sodium 0 mg, Carbohydrate 5.5g, Fiber 0g, Protein 0.1g .
Me mohio koe ki te tono ki to taakuta mehemea ka whakaaetia he waipiro ki taau mahere kai me to maatatanga o te rongoā o naianei. Ko nga wahine hapu me nga wahine atawhai ka tino mawehe atu i te waipiro.
Kaore tenei korero e whakakapi i nga tohutohu a to taakuta.