Kuchepetsa Kunenepa
Kudula makilogalamu ndi njira imodzi yochepetsera thupi. Kugwiritsa ntchito makilogalamu 1,500 pa tsiku sikusiya malo ochulukirapo owonjezera, koma zonse, sizovuta kuti muzitsatira malinga ngati mwakonzeka ndi dongosolo la chakudya ndi menyu tsiku lililonse.
Popeza simukudya makilogalamu ambiri, muyenera kusamala ndi zakudya zomwe mumasankha. Konzani chakudya chanu ndi menyu pafupi ndi zakudya zowonjezera zakudya.
Sankhani zipatso zam'mimba, masamba ndi ndiwo zamasamba, 100% peresenti ya mafuta ndi mapuloteni ochepa. Lolani nokha mankhwala ochepa nthawi ndi nthawi, naponso. Nazi mapepala awiri a calories 1,500 pa tsiku kuti muyambe:
Menyu ya kalori yokwana 1,498 Alibe okondweretsa Osavomerezeka
Chakumwa
- Gawo limodzi la magawo 100 peresenti yosakaniza tirigu ndi supuni imodzi ya amondi mafuta
- Dzira limodzi lopweteka
- Mmodzi wa lalanje
- Chikho chimodzi chofikira khofi kapena tiyi ngati chakumwa
Chakudya
- Magawo awiri pa 100 peresenti mkate wophika mkate, ma ounces awiri wothira nyama yophika nyama, chidutswa chimodzi cha Switzerland, ndi supuni imodzi ya mpiru
- Chikho theka la magawo anadula kaloti
- Chikho chimodzi osati mkaka wa mafuta monga chakumwa
Chakudya chamadzulo
- Nkhuku imodzi ya nkhuku ya m'mawere ndi supuni ziwiri salsa
- Chikho chimodzi chinaphika broccoli ndi madzi a mandimu
- Gawo theka lakaphika nyemba zakuda
- Gawo limodzi la magawo 100 la chakudya cha tirigu ndi batala imodzi
- Gulu limodzi laling'ono la vinyo woyera ngati chakumwa
Zosakaniza
- Mmodzi wa timadzi tokoma
- Magalasi ambirimbiri a madzi
- Zitatu-chinayi chikho cha yogurt ndi supuni imodzi uchi
- Gawo theka la blueberries
- Miyezi khumi ya pecan
- Chikho chimodzi ndi 100 peresenti ya madzi a mphesa
Zomwe Amadya
- Ma Calories Onse - 1,498
- Mafuta Onse - 20.5 peresenti (35 magalamu)
- Mapuloteni okwanira - 23 peresenti (89 magalamu)
- Zakudya Zonse - 51.7 peresenti (201 magalamu)
- Sodium - 1934 mg
- Shuga - 87 magalamu
- Cholesterol - 295 mg
- Mafuta okhuta - 6 magalamu
- Fiber - 32 magalamu
Mankhwala a calories 1,496 Osakondweretsa
Chakumwa
- Chikho chimodzi chophika mafuta ndi hafu ya walnuts
- Chikho chimodzi osati mkaka wamafuta
- Mphindi theka la mphesa
- Phukusi limodzi kapena awiri Sucralose kapena stevia sweetener
Chakudya
- Saladi yokhala ndi sipinachi imodzi, imodzi yowonje feta tchizi, theka la chikho tomato yamadzi ndi supuni ziwiri balsamic viniga ngati kuvala.
- Ma ounces atatu ankaphika nsomba
- Zakudya Zakudya Zakudya monga Chakumwa
Chakudya chamadzulo
- Manyowa asanu ndi awiri obiriwira ndi tsabola imodzi yaing'ono ya masamba otsekemera amawathira mu supuni imodzi ya mafuta a maolivi ndi adyo
- Chikho chimodzi chofiirira mpunga
- Gawo limodzi laling'ono la 100 peresenti ya chakudya chamadzulo
- Madzi okhala ndi kagawo kamodzi monga chakumwa
Zosakaniza
- Makapu awiri a popcorn (palibe batala)
- Apulo imodzi
- Mmodzi wotumikira mafuta ochepa, shuga wopanda chipatso-flavored yogurt
- Chikho chimodzi cha strawberries
- Madzi awiri mwa magawo atatu a kateti a mwana ndi chomera chimodzi chosabala mafuta
- Magalasi ambirimbiri a madzi ndi magawo a mandimu kapena laimu
Zomwe Amadya
- Ma Calories Onse - 1,496
- Mafuta Onse - 22,4 peresenti (37 magalamu)
- Mapuloteni ambiri - 26.4 peresenti (99 magalamu)
- Zakudya Zonse - 51.3 peresenti (193 magalamu)
- Sodium - 1,496 mg
- Shuga - 49 magalamu
- Cholesterol - 428 mg
- Mafuta okhuta - 11 magalamu
- Fiber - 25 magalamu
Ndilinso ndi menus a calories 1,200 patsiku ndi zakudya 1,700 patsiku .
Musanayambe kudya, muyenera kulankhula ndi wothandizira zaumoyo wanu kuti muwone kuti muli ndi thanzi lokwanira kuti mupite zakudya zochepa.