Jijẹ Ọtun Ṣe Rọrun!

Akoonu

• Atunwo fun

Oludari amọdaju ti Lake Austin Spa Resort Lora Edwards, MSEd., R.D., ṣe iṣeduro ṣiṣe awọn eto ounjẹ nipa lilo tabili Awọn ounjẹ Smart lati Ara fun Igbesi aye fun Awọn Obirin (Rodale, 2005) nipasẹ Pamela Peeke, MD, MPH, ọmọ ẹgbẹ igbimọ imọran apẹrẹ. Imọye ti o wa lẹhin eto yii ni lati ni idapọ ti amuaradagba, awọn carbohydrates ati awọn ọra ti ilera ni gbogbo ounjẹ ki o wa ni kikun.

Lati ṣẹda awọn ounjẹ tirẹ, yan ohun kan kọọkan lati Awọn ẹgbẹ A, B ati C, fifi afikun iṣẹ ti awọn ẹfọ ti ko ni ipilẹ lati Ẹgbẹ B (bii broccoli tabi Karooti) o kere ju lẹmeji ọjọ kan. Rii daju pe o njẹ nkan ni gbogbo wakati mẹrin tabi bẹẹ.

Ẹgbẹ A: Awọn ọlọjẹ Smart

Awọn ẹyin, warankasi ati ibi ifunwara ti o dinku

Warankasi, ina tabi ti ko sanra, 2 iwon.

Wara wara kekere, 8 iwon.

Gbogbo ẹyin, 1

Awọn ẹyin funfun, 3 tabi 4

Awọn aropo ẹyin, 1/3-1/2 ago

Warankasi ile kekere Lowfat, ago

Lowfat (1%) tabi wara ti ko sanra, 8 iwon.

Warankasi ricotta ti ko ni ọra, ago 1/3

Eja (4 iwon)

Eja Obokun

Haddock

Eja salumoni

Shellfish ( ede, akan, lobster)

Tuna

Eran tabi adie (3-4 iwon.)

Adie ti ko ni awọ tabi igbaya Tọki

Eran malu tabi ẹran ẹlẹdẹ ti o tẹẹrẹ

Ẹran deli ti o tẹẹrẹ, gẹgẹbi ham

Awọn ounjẹ soy / awọn aropo ẹran

Patty adie soy, 1

Boga Soy, 1

Soy gbona aja, 1

Soy warankasi, 2 iwon.

Wara Soy, 8 iwon.

Eso soy, 1/4-1/3 ago

Tofu, 4 iwon.

Ẹgbẹ B: Smart Carbohydrates

Awọn ẹfọ (1/2 ago jinna tabi 1 ago aise)

Atishoki

Asparagus

Awọn ewa

Ẹfọ

Awọn eso Brussels

Eso kabeeji

Karooti

Ori ododo irugbin bi ẹfọ

Seleri

Agbado (starchy)

Kukumba

Ewa alawo ewe

Ata alawọ ewe

Oriṣi ewe

Awọn olu

Alubosa

Ewa (starchy)

Ọdunkun, dun (starchy)

Elegede

Owo

Elegede

Tomati

Akeregbe kekere

Awọn eso (eso odidi 1 tabi berries 1 ago tabi awọn ege melon)

Apu

Berries (strawberries, blueberries)

Awọn eso Citrus (osan, eso ajara)

Awọn eso ti o gbẹ, 1/4 ago

Igbomikana, cantaloupe

Gbogbo oka

Gbogbo akara ọkà, 1 bibẹ

Gbogbo apo alikama, pita tabi ipari, 1/2

Rice brown steamed, 1/2 ago jinna

Steamed egan iresi, 1/2 ago jinna

Oatmeal, ago 1/2 ti jinna

Barle, ago 1/2 ti jinna

Ẹgbẹ C: Smart Fats

Avokado, 1/4

Awọn eso: almondi 15, epa 20, halves walnut 12 (tun le ka bi Awọn ọlọjẹ Smart)

Epo olifi, 1 tablespoon

epo Canola, 1 tablespoon

Safflower epo, 1 tablespoon

Smart Ipanu

Apa 1/2 ti eyikeyi Amuaradagba Smart ati apakan 1/2 ti eyikeyi Carb Smart

1 tablespoon nut bota lori seleri tabi lori 1 ti ge wẹwẹ

Eyikeyi nonstarchy veggie, nigbakugba

1/2 apakan ti awọn eso ti a dapọ pẹlu apakan 1/2 ti awọn eso ti o gbẹ

1/2 gbogbo bagel alikama ati hummus

Awọn ounjẹ ajẹkujẹ (yọkuro tabi jẹun diẹ)

Awọn ounjẹ ti a ṣe ilana: suga funfun, pasita funfun, kukisi, awọn eerun igi, awọn akara oyinbo,

candy ifi, onisuga

Awọn ounjẹ ti a ṣe ilana: Bologna, awọn aja gbona, soseji

Ẹran pupa ti o sanra ni kikun, ibi ifunwara ati warankasi (giga ni ọra ti o kun fun)

Eyikeyi ounjẹ pẹlu awọn ọra trans

Atunwo fun