Kotahi te ra o te Kai reka, Kai-iti-Cholesterol Kai Kai Karauna i runga i 1,250 Calories
Ka rite ki tetahi kai, ka taea e nga Karipiana te kai pai me te kino mo to cholesterol kia rite ki a koe. Ko etahi wahi matua o te kai Karipiana (ham, Mo nga painga tino nui o te cholesterol-lowering o te kai , arotahi ki nga kai e pai ana te ngakau, penei i te ika, te hua me te huawhenua, te karakaro me te pini.
Ko tenei mahere kai kaiparau e arotahi ana ki nga kai reka o te Karipiana, nga huawhenua, me nga hua reka o te kirimati.
Koinei te utu o te ra o nga kai Karipori-atawhai Caribbean.
Ko tenei mahere kai he 1,253 karori mo te ra. He waro iti rawa te waiora, engari ka homai he turanga ki a koe hei whakarahi, hei whakarereke i te mahere ma runga i nga whakaritenga kai ka taea e koe (he rereke i runga i to taumaha, tau, me te taumata mahi).
- Tātaitia ō Whakaritenga Calorie Daily
Kei roto i te mahere ko te parakuihi-whakatinanahia a Karipiana, te tina me te kai. Hei whakaoti i te mahere kai me te toha atu i nga calories (mehemea e hiahiatia ana), kaore e pai ki te whakauru i nga paramanawa hauora. Ko nga paramanawa cholesterol-friendly he hua, huawhenua, pīni pīni, nati me te miraka miraka.
Parakuihi
Tīmatahia to ra ki etahi o nga pūmua me etahi hua me nga huawhenua kapi. I tenei keehi, ka hoatu e te avocado ki a koe te rota o te momona me te momona o te ngakau, i te wa e homai ana e te plantain tetahi maaka. Kotahi te hua manu i te ra he pai mo te cholesterol hauora.
Inu: 1 kapu kawhe, tipu otaota ranei
1 hua manu
1/5 karakaroki
1/2 te tipu, he iti te reuteed
Taeke Parakuihi : 295 Calories, Tapeke Rau 17g (noho 3.5g), Cholesterol 164mg, Carbohydrate 32g, Fiber 5g, Protein 8g
Kaikai
Ko te hupa me te huamata ka whiwhi i te ngakau-hauora, te Karipiana me te paraoa pīni pango me te huamata. A, no te tae mai ki te hupa me te huamata, kia tupato kei te tirotiro koe mo te ihirangi konutai.
Ahakoa kaore e pa ana ki te cholesterol, ka taea e te konutai te whakanui ake i to tahanga toto - tetahi atu take ka uru ki te mate pukupuku.
Te kai: Ko te hibiscus kore i whakamatauhia
1 te mahi a te Cuban Black Bean Soup.
½ o te tunu Te Huamata Kapihia Cuban (he whakamahinga te whakamahi i te 1 o te hinu o te hinu oriwa, kaore i te ½ kapu e kiihia ana mo te tunu - ka pangia e te pai me te iti iho te ngako me te kaata)
Kai totokore : 447 Calories, Taeke 21g (noho 4g), Cholesterol 16mg, Carbohydrate 51g, Fiber 13g, Protein 19g
Kai hakari
Whakamahia te kaiimoana hou i roto i te Karipiana i te whai i te mahere kai-cholesterol-friendly. Whakaritea atu ki etahi atu kai-taonga nui e rite ana ki te pīni, ki te wewete ranei i te raihi maori mo te raihi parauri. Mo tetahi atu momo kai kaimoana hauora, whakamatauhia tenei Poached Red Snapper ki te Avocado Sauce.
Te inu: Ko to kairangi karepe kore utu, 8 oona.
1 te mahi (1/12 tohutao) Caribbean Stovetop Paella
2 c. huamata i whakamahia me te 1.5 T. vinaigrette
Kaihainga Dinner : 451 Calories, Tapeke Fat 22g (noho 3g), Cholesterol 26mg, Carbohydrate 43g, Fiber 2g, Protein 19g
Whakaahua
Kōwhiria he hua mo te kai reka. He ahuareka me tetahi atu puna pai o te muka cholesterol-downering. Kia pai ki te hua kotahi, ki te whakakotahi i te papaya, te mango me te poro panana, me te whakauru i te spritz o te wai oriwa, me te tauhiuhi o te papa kokonati.
Mo tenei toronga kaiora, i tohuhia e matou i roto i te 60-kalori o nga hua hou.
Mōhiohio Nutrition Mō te Ra: 1,253 Calories, Taeke Mata 60 g (noho 10.5g), Cholesterol 206mg, Carbohydrate 141 g, Fiber 23 g, Protein 56g