Ingabe usheshe ukulahlekelwa amaphilisi engeziwe? Kungenzeka ukuthi ulahlekelwe isisindo ngokushesha ngokulandela ukudla okuphansi kwekhalori, njengoba lokhu kudla okuyi-1,200 khalori-ngosuku, kodwa kufanele ukwenze ngokuqinisekile ukuthi uthola zonke izakhi ezibalulekile ozidingayo.
Ukulandela ukudla okuphansi kwekhalori akulona nzima uma ufaka ukudla okuningi okunomsoco. Eqinisweni, kuyadingeka ngoba akukho ndawo yokudla engekho okunomsoco ngokuphelele.
Ngakho wenzani? Khetha inala yekhalori ephansi, izithelo eziphezulu zefiber kanye nemifino, okusanhlamvu okuphelele kanye nemithombo yamaphrotheni ephansi. Nazi amamenyu angu-1,200 wekhalenda ngalinye ngosuku.
Imenyu yekhalori engu-1,215 enezinhlobo ezingenamsoco ezingenamsoco
Ukudla kwasekuseni
- Enye indebe ye-oatmeal
- Ingxenye eyodwa-isigamu ubisi olungelona amafutha
- One honeypoon uju
- Ingxenye eyodwa nengxenye ye-blueberries
- Ikhofi eyodwa ikhofi ecacile noma itiye njengesiphuzo
Ukudla
- Izinkwa ezimbili-amaphesenti angu-100 okudla okusanhlamvu, isifuba se-turkey esisikiwe esiphundu, ucezu lwesitamatisi, i-ulethisi nesardu eyodwa yesinaphi
- Ikomidi elilodwa lesigamu lisikiwe izaqathe
- Amanzi njengesiphuzo
Dinner
- Ama-ounces amathathu abikwa i-saumon
- Inyebe eyodwa yebhontshisi eluhlaza
- Isaladi ngenye indebe isipinashi eluhlaza, utamatisi amahlanu we-cherry kanye nengxenye eyodwa nengxenye indebe ye-broccoli nge-lemon juzi njengokugqoka
- Amanzi anesigaxa selamula njenge isiphuzo
Ukuncintisana
- I-apula eyodwa ene-almonds ayi-12
- Izibuko eziningana zamanzi
- Enye indebe engekho fat
- Ingxenye eyodwa yengxenye yendebe ye-plain enomunye uju we-isipuni
- Enye indebe ye-strawberries.
Ulwazi Lokudla
- Ingqikithi Yamakholori - 1,215
- I-Total Fat - amaphesenti angu-17.7 (ama-25 amagremu)
- Ingqikithi yamaprotheni - amaphesenti angu-23 (ama-72 amagremu)
- Ingqikithi yama-carbohydrates - amaphesenti angu-59.3 (185 amagremu)
- I-sodium - ama-milligram angu-1,402
- Sugar - 107 amagremu
- I-cholesterol - ama-milligram angu-94
- I-Fat egcwele-5.0 amagremu
- I-fibre - ama-28 amagremu
Imenyu yekhalori engu-1,218 enezinkanuko ezingezona okunomsoco
Ukudla kwasekuseni
- Enye inkomishi yonke-okusanhlamvu okusanhlamvu okusanhlamvu
- Ipakethe eyodwa ye-Sucralose
- Ingxenye eyodwa-isigamu ubisi olungelona amafutha
- Enye indebe engu-100% yamanzi e-orange njengesiphuzo
Ukudla
- Isaladi eyenziwe ngamagqabha amabili ensimu, ama-ounces amabili e-albacore tuna (egijetshiwe emanzini), utamatisi owodwa wenxenye yamakhemikhali e-cherry nama-amabili wezipuni amaviniga e-balsamic njengokugqoka.
- I-soda yokudla njengesiphuzo
Dinner
- Enye ye-3-ounce ingulube ye-ngulube
- Omunye wabhaka amazambane amahle
- Enye indebe igcobe isilimo se-asparagus
- Elinye lamafutha we-oliva omnqumo
- Enye ingilazi encane yewayini elimhlophe
Ukuncintisana
- Isinye isinkwa esincane se-pita nama-tablespoons amabili e-hummus
- Elilodwa eliphakathi
- Omunye okhonza i-yogurt enamafutha aphansi, angenashukela angenashukela
- Enye indebe ye-blueberries
- I-two-thirds cup cup izaqathe kanye ne-ounce i-fat-free free-dip
- Izibuko eziningana zamanzi nezinqama zikalamula noma i-lime
Ulwazi Lokudla
- Inani lamakholori - 1,218
- Ingqikithi yamafutha - amaphesenti angu-14.6 (20 amagremu)
- Inani lamaprotheni - amaphesenti angu-22,6 (ama-gramu angu-70)
- Ingqikithi yama-carbohydrate - amaphesenti angu-56.8 (ama-176 amagremu)
- I-sodium - 1,615 milligrams
- Ushukela - 86 amagremu
- I-cholesterol - ama-milligram angu-116
- I-Fat egcwele-5.0 amagremu
- I-fibre - amagremu angu-24
Ingxenye kanye nokukhonza ubukhulu kuyisihluthulelo sokuphumelela kokunciphisa ukudla, ngakho-ke uzodinga isethi enhle yezinkomishi zokulinganisa nezinkezo zokulinganisa, kanye nesilinganiso sekhishi uze ujwayele ukulinganisa ubukhulu bakho bokukhonza.
Uma lezi zindlela zokudla zingafanani nezidingo zakho zekhalori, sinamamenyu we- 1,500 khalori-ngosuku- kanye ne- 1,700 ikhalori-ngosuku .
Sicela uqaphele: ngaphambi kokuqala ukudla okuphansi kwekhalori, kufanele ubone udokotela wakho.