ISicwangciso seSidlo seNtliziyo yeentsuku ezi-7: Iikhalori ezingama-2,000

Yinyamekele intliziyo yakho kwaye unciphise amanqanaba akho e-cholesterol ngesi sicwangciso sokutya seentsuku ezi-7.

Sekude kuqondwa ukuba ukutya okunempilo kunye nendlela yokuphila zixhobo ezingcono kakhulu zokukhusela kwisifo senhliziyo. Uphando lubonisa ukuba ukutya okunempilo, ukwenza umthambo ngakumbi, ukugcina ubunzima obunempilo kunye nokungatshayi kunokunceda ukunciphisa ukufa okuhlobene nesifo senhliziyo ngama-50 ekhulwini. Ukwamkela iindlela zokutya ezisempilweni kube lula ngoncedo lwesi sidlo simnandi seentsuku ezisi-7, isicwangciso sokutya sekhalori ezingama-2,000. Ukutya kunye ne-snacks kwesi sicwangciso kubandakanya ukutya okunempilo: iziqhamo ezityebileyo zefayibha, imifuno kunye nokutya okuziinkozo, iprotheni ebhityileyo kunye namafutha asempilweni njengeoyile yomnquma kunye neavokhado. Izitya zinongwe ngetyuwa encinci kunye nemifuno emininzi kunye neziqholo, ukugcina izinto ezinencasa ngaphandle kokufaka isodiyam kakhulu.

Siye saqinisekisa ukuba usuku ngalunye luphakathi kwemida ecetyiswayo esekwe yi-American Heart Association ye-sodium, i-fat saturated kunye ne-sugars eyongeziweyo-izondlo zokukhawulela kwi-heart-healthy diet. Ukunciphisa umngcipheko wesifo senhliziyo kungaphezulu nje kokutya kwakho. Thetha nogqirha wakho malunga nokongeza kwiprogram yokuzivocavoca kunye nezinye izinto zokuphila ezinempilo (cinga, ungatshayi okanye unciphise uxinzelelo lwemihla ngemihla).

Awuqinisekanga ukuba sisicwangciso sakho esi? Sinikezela ngezicwangciso ezahlukeneyo zokutya kwiimeko ezahlukeneyo zempilo, iimfuno kunye nokutya. Fumana isicwangciso sokutya esisebenza kakuhle kuwe.

Bukela: Uyenza njani iCauliflower yenkukhu eqhotsiweyo 'Rice'

Usuku 1

Iresiphi esemfanekisweni:

I-Salmon etshisiweyo kunye neSauce yePeppercorn eluhlaza

Isidlo sakusasa (403 calories)

Iqanda kunye neAvocado Toast

• Isilayi se-1 sesonka sengqolowa, sithosiwe

• Amaqanda ama-2 amakhulu, aphekwe kwi-1/4 tsp. ioli yomnquma okanye i-pan yokugqoka kunye nesitya esincinci sokutshiza (i-1-second spray). Ixesha kunye ne-pinch nganye yetyuwa kunye nepepper.

• I-1/2 yeeavokhado ephakathi, ecujiweyo

• I-1/4 indebe ye-pico de gallo okanye i-salsa

I-toast ephezulu kunye ne-avocado, amaqanda kunye ne-salsa.

A.M. I-Snack (249 calories)

Wenza malini umpheki we-benihana

3 Tbsp. iiamangile
I-apile e-1 ephakathi

Isidlo sasemini (500 calories)

Isaladi yeChickpea kunye neVeggie

• Iikomityi ezi-2 ezixutywe uhlaza

• 3/4 ikomityi yemifuno oyikhethayo (zama iicucumber kunye netumata)

• I-1 ikomityi yee-chickpeas, ihlanjululwe

• 2 Tbsp. Itshizi yeCheddar

Hlanganisa izithako kunye nesaladi ephezulu kunye ne-1 Tbsp. ioli nganye yomnquma kunye neviniga ebomvu-yewayini, kunye nepepile entsha.

• I-orenji e-1 ephakathi

P.M. I-Snack (192 calories)

1 ikhekhe yerayisi ye-multigrain
1 1/2 Tbsp. ipeanut butter

Isidlo sangokuhlwa (636 calories)

1 ukukhonza I-Salmon etshisiweyo kunye neSauce yePeppercorn eluhlaza
1 ikomityi yeembotyi eziluhlaza
I-1 ibhaka iitapile enkulu ebomvu, ifakwe kwi-2 tsp. ioli yeoli, 1/4 tsp. i-garlic powder kunye ne-pinch yepepper.

Usuku 2

Iresiphi esemfanekisweni:

Ingcebiso yokuLungiselela ukutya:

Pakisha okuseleyo kwisidlo sangokuhlwa namhlanje ukuze uthathe isidlo sasemini ngoSuku lwesi-3.

Isidlo sakusasa (448 calories)

• 1 1/4 iikomityi ze-nonfat yeyogathi yesiGrike ecacileyo

• I-1 indebe yeblueberries

• 3 Tbsp. iiamamondi ezigcadiweyo ezingenatyiwa

• 2 tsp. ubusi

I-yogurt ephezulu kunye ne-blueberries, i-almonds kunye nobusi.

A.M. I-Snack (206 calories)

1/4 indebe hummus
I-3/4 i-pepper ebomvu ebomvu, inqunyulwe
3 iminqathe ephakathi

Isidlo sasemini (495 calories)

Veggie-Hummus Sandwich

• Izilayi ze-2 zesonka sengqolowa

• 2 1/2 Tbsp. i-hummus

• I-1/2 yeeavokhado, icutshiwe

• 1/4 indebe yekhukhamba izilayi

• I-1/4 i-pepper ebomvu ebomvu, inqunyulwe

• I-1/3 indebe ye-carrots ekhutshiwe

• I-1 indebe edibeneyo eluhlaza

Ukusabalalisa isonka kunye ne-hummus kunye ne-avocado kunye noluhlu kwimifuno.

• I-apile ye-1 ephakathi

P.M. I-Snack (105 calories)

• Ibhanana eyi-1 ephakathi

Isidlo sangokuhlwa (637 calories)

Iikomityi ezi-2 I-Tofu eyosiweyo kunye neSaladi yeNoodle yeNoodle
2 Tbsp. amandongomane, zinqunqwe kwaye zafefa phezu isaladi noodle
Iikomityi ezi-2 ezixutywe imifuno zifakwe kwi-1 Tbsp. iviniga ebomvu-iwayini kunye ne-2 tsp. ioli yesesame

I-Snack yangokuhlwa (101 calories)

• 2 Tbsp. iitshiphusi itshokolethi emnyama

Usuku 3

Iresiphi esemfanekisweni:

amaqanda ehovini

I-Romaine eyosiweyo kunye ne-Avocado-Lime yokunxiba

Ingcebiso yokuLungiselela ukutya:

Pheka kunye ne-3 oz eyongezelelweyo. yenkukhu ngokuhlwanje kwisidlo sasemini ukuba ube nesidlo sasemini ngoSuku lwesi-4.

Isidlo sakusasa (419 calories)

Iqanda kunye neAvocado Toast

• I-2 tortilla yengqolowa

• I-1/2 yeeavokhado ephakathi, ecujiweyo

• Amaqanda ama-2 amakhulu, aphekwe kwi-1/4 tsp. ioli yomnquma okanye i-pan yokugqoka kunye nesitya esincinci sokutshiza (i-1-second spray). Ixesha kunye ne-pinch nganye yetyuwa kunye nepepper.

• 1 Tbsp. pico de gallo okanye i-salsa

Iitortilla eziphezulu kunye ne-avocado, amaqanda kunye ne-salsa.

A.M. I-Snack (223 calories)

1 ikomityi icucucumber
3 Tbsp. i-hummus
2 Tbsp. iiamamondi ezigcadiweyo ezingenatyiwa

Isidlo sasemini (487 calories)

• Iikomityi ezi-2 I-Tofu eyosiweyo kunye neSaladi yeNoodle yeNoodle

• I-orenji e-1 ephakathi

P.M. I-Snack (200 calories)

1 ikomityi nonfat plain yoghurt Greek
1/2 ikomityi yamaqunube agayiweyo
2 tsp. ubusi

Isidlo sangokuhlwa (647 calories)

I-1 ekhonza i-Romaine eyosiweyo kunye ne-Avocado-Lime yokunxiba
5 oz. inkukhu yenkukhu, iphekwe kwi-1 Tbsp. ioli yeoli kunye ne-1/4 tsp. ikumin kunye ne-pinch nganye yetyuwa ye-kosher kunye nepepper.
1 1/4 indebe ephekiweyo yequinoa

Usuku 4

Iresiphi esemfanekisweni:

Isidlo sakusasa (451 calories)

1 1/2 indebe bran cereal
1 1/2 ikomityi yobisi lwe-skim
1 ikomityi blueberries

A.M. I-Snack (280 calories)

2 ikhekhe yerayisi ye-multigrain
2 Tbsp. ipeanut butter

Isidlo sasemini (500 calories)

Isaladi eluhlaza kunye nenkukhu

• Iikomityi ezi-3 ezixutywe uhlaza

• 5 oz. ibele lenkukhu eliseleyo eliphekiweyo

• Iitamatisi ezi-8 ze-cherry, isiqingatha

• I-1/2 indebe ye-cucumber slices

• I-1/3 yekomityi yekherothi ekhutshiweyo

Hlanganisa izithako kunye nesaladi ephezulu kunye ne-1 Tbsp. ioli nganye yomnquma & iwayini ebomvu iviniga

P.M. I-Snack (95 calories)

• I-apile ye-1 ephakathi

Isidlo sangokuhlwa (651 calories)

ekhaya wenza iikeyiki ezamkela iindwendwe

1 ukukhonza Cod kunye neTomato Cream Sauce
1 1/4 iikomityi eziphekwe irayisi emdaka
Iikomityi ezi-2 ezixutywe imifuno zifakwe kwi-1 Tbsp. ioli nganye yomnquma kunye neviniga yebhalsam.

Usuku 5

Iresiphi esemfanekisweni:

IMango kunye neKiwi kunye neFresh Lime Zest

Ingcebiso yokuLungiselela ukutya:

Pakisha okuseleyo kwisidlo sangokuhlwa namhlanje ukuze uthathe isidlo sasemini ngoSuku lwesi-6.

Isidlo sakusasa (452 calories)

• I-oats e-1 ikomityi, iphekwe kwi-1 ikomityi yobisi kunye ne-1 indebe yamanzi

• I-1 ikomityi yamaqunube agayiweyo

Pheka i-oats kunye nephezulu kunye ne-strawberries kunye ne-pinch ye-sinamoni.

A.M. I-Snack (270 calories)

I-1/2 i-bell pepper, inqunyulwe
2 Tbsp. i-hummus
I-1/4 indebe ye-almonds eyosiwe eyomileyo engenatyiwa

Isidlo sasemini (481 calories)

I-Toaster-Oven Toasts

• I-3 tortilla yombona

• I-3/4 indebe yeembotyi ezimnyama ezinkonkxiweyo, zihlanjululwe

• I-1/2 ye-pepper ephakathi, inqunyulwe

• 3 Tbsp. itshizi ye-cheddar echetyiweyo

• 3 Tbsp. i-salsa okanye i-pico de gallo

Iitortilla eziphezulu kunye neembotyi, intsimbi yepepper kunye noshizi. Gcoba de itshizi iqale ukunyibilika. Phezulu nge-salsa.

• I-orenji e-1 ephakathi

P.M. I-Snack (142 calories)

3/4 indebe nonfat plain yoghurt Greek
2 tsp. ubusi

Isidlo sangokuhlwa (640 calories)

• 1 1/4 iikomityi yenkukhu yeCauliflower Eqhotsiweyo 'Irayisi'

• Iikomityi ezi-3 ezixutywe uhlaza

• I-1/2 indebe ye-cucumber slices

• I-1/3 indebe ye-carrot egayiweyo

Hlanganisa izithako zesaladi kunye nephezulu kunye ne-1 1/2 Tbsp. ioli nganye yomnquma & iwayini ebomvu iviniga.

• 3/4 ikomityi yeMango kunye neKiwi ene-Fresh Lime Zest ukuba yonwabele emva kwesidlo sangokuhlwa

Usuku 6

Iresiphi esemfanekisweni:

Isidlo sakusasa (447 calories)

1 ikomityi bran cereal
1 ikomityi yobisi
2 1/2 Tbsp. iiamangile ezicoliweyo
Ibhanana e-1 ephakathi

A.M. I-Snack (191 calories)

• I-1 ikomityi ye-nonfat yeyogathi yamaGrike

• 1 ikomityi yeehafu zamaqunube

• 2 tsp. ubusi

I-yogurt ephezulu kunye ne-strawberries kunye nobusi

Isidlo sasemini (472 calories)

• 1 1/4 iikomityi yenkukhu yeCauliflower Eqhotsiweyo 'Irayisi'

• Iikomityi ezi-3 ezixutywe uhlaza

• I-3/4 indebe yekhukhamba eqoshiwe

Hlanganisa izithako zesaladi kunye nephezulu kunye ne-1 Tbsp. nganye iviniga yebhalsamu kunye neoli yeoli.

P.M. I-Snack (230 calories)

3 Tbsp. iiamamondi ezigcadiweyo ezingenatyiwa
2 iminqathe ephakathi

Isidlo sakusihlwa (i-633 calories

I-Toaster-Oven Toast

• I-3 tortilla yombona

• I-1/2 indebe yeembotyi ezimnyama ezinkonkxiweyo, zihlanjululwe

• 2 Tbsp. itshizi yeCheddar echetyiweyo

• 1/2 yeeavokhado, diced

• 2 Tbsp. i-salsa okanye i-pico de gallo

Iitortilla eziphezulu kunye neembotyi kunye noshizi. Gcoba de itshizi iqale ukunyibilika. Phezulu nge-avocado kunye ne-salsa.

• Iikomityi ezi-2 ezixutywe imifuno, zifakwe kwi-1 Tbsp. nganye ijusi ye-lime kunye ne-2 tsp. i-oyile ye-olivu.

Usuku 7

Iresiphi esemfanekisweni:

Ukutya kwasekuseni (453 calories

Iqanda kunye neTomato yeTomato

• I-oats e-1 ikomityi, iphekwe kwi-1 ikomityi yobisi kunye ne-1 indebe yamanzi

• I-1 ikomityi yamaqunube agayiweyo

Pheka i-oats kunye nephezulu kunye ne-strawberries kunye ne-pinch ye-sinamoni.

A.M. I-Snack (239 calories)

1 ikomityi blueberries
3 Tbsp. iiamamondi ezigcadiweyo ezingenatyiwa

Isidlo sasemini (487 calories)

Isaladi yesipinatshi yeTuna kunye neBhotyi emhlophe

• 2 1/2 iikomityi zesipinatshi somntwana

• 2.5 oz. ityhuna encinci emanzini, igalelwe

• I-1/4 indebe yeembotyi ezimhlophe ezinkonkxiweyo, zihlanjululwe

• 1 ikomityi yemifuno oyikhethayo (zama iitumato & cucumber)

• 2 1/2 Tbsp. iiamamondi ezigcadiweyo ezingenatyiwa

Hlanganisa izithako kunye nesaladi ephezulu kunye ne-1 Tbsp. kunye ne-1 tsp. iviniga nganye ebomvu-yewayini kunye neoli yeoli.

P.M. I-Snack (256 calories)

I-apile e-1 ephakathi
3 Tbsp. amandongomane aqhotsiweyo angenatyiwa

Isidlo sangokuhlwa (582 calories)

jimmy johns isandwich efanelekileyo

• Ukuphakelwa kwe-1 Inyama yehagu yeLemongrass kunye neSpaghetti Squash Noodle Bowl

• 3/4 indebe yeMango kunye neKiwi ene-Fresh Lime Zest kunye ne-1 Tbsp. iitshiphusi itshokolethi emnyama ukuba wonwabe emva kwesidlo sangokuhlwa

Qaphela: Esi sicwangciso sokutya silawulwa ngeekhalori, ifayibha, amafutha ahluthayo kunye nesodium. Ukuba kukho esinye isondlo esikuxhalabisayo, thetha nomboneleli wakho wezempilo malunga nokutshintsha esi sicwangciso sokutya ukuze silungele iimfuno zakho zempilo.

Ungaphosi!