Lenane lena le monate la lijo tsa k'holeseterole le akarelletsa "ho bokella" metsoako ho feta ho e pheha. Lijo tse ngata ha li hloke letho le rarahaneng ho feta ho belisa (kapa metsi a microwaving)!
Ho bokella lik'hilojule tse 1200 feela, morero ona o monate oa lijo tsa k'holeseterole ke tsela e potlakileng le e bonolo ea ho qala lijo tsa hau le ho u boloka. E akarelletsa litlhahiso tsa lijo tsa hoseng, bohobe ba hoseng bohareng ba hoseng, lijo tsa motšehare, lijo tsa mantsiboea le lijo tsa lijo.
Hopola, litlhoko tsa hau tsa letsatsi le letsatsi li ka 'na tsa phahama kapa tsa theoha ho feta lik'hilojule tse 1200 ho itšetlehile ka boima ba hao, lilemo, le boemo ba mosebetsi. Etsa bonnete ba hore o tla buisana le ngaka ea hau 'me u bone karolo e nang le sehlooho se reng lintho tsa ho nahana ka tlase pele u qala ho ja.
Li-recipe li fuoa ntho e 'ngoe le e' ngoe e khōlō ea tekete (thupelo e kholo) 'me ka linako tse ling e le lehlakore likarolong tsohle.
Lijo tsa hoseng
1 senoelo sa kofi kapa tee ka li-ounces tse 2 tsa lebese
1 ho sebeletsa mokopu oatmeal
1 mela e mahareng
Lisebelisoa tse nyane tse nyenyane tsa meroho ea limela, tse kang Li-Morningstar Farms
Snack
1 karolo-skim cheese stick
Mantsiboea
Khetho ea hau ea seno se se nang tsoekere ea 8-ounce
Bohobe bo lekaneng ba koro e le 1
1 tablespoon lesela lema stenol le hasana, joaloka Benecol Light
1 ho sebeletsa Cesare ea Khoho ea Basholu Salad (e nang le khoho ea rotisserie ea lebenkele)
Dinner
1 ho sebeletsa Salama ea Quinoa le Edamame
1 ho sebeletsa Mediterranean Pita (sebelisa marotholi a fokotsehileng feta cheese, le ho fokotsa-sodium turkey)
Dessert
1 Serving Banana Berry Smoothie
Tlhahiso: Lijana tsena li ka etsoa le lipelo tse nang le bophelo bo botle ka ho sebelisa motho ea sa keneng letsoai.
Boitsebiso bo nang le phepo e nepahetseng Kakaretso ea Letsatsi: 1 200 Lik'hilojule, 660 Lik'hilojule tse tsoang ho Fat, Total Fat 31.5 g (li lutse 0.5g), Cholesterol 57.4 mg, Sodium 1341 mg, Lihydratehyd 114g, 16.8 g, Fiber 41.7g
Lintho Tse Lokelang ho Nahana
Haeba ngaka ea hau e lumella joala ka lijo tsa hau ka meriana ea hau ea morao-rao, khalase e le 'ngoe ea veine e khubelu e tla eketsa lik'hilojule tse 127, 5.5 g lik'habohaedreite, 0 lik'hilojule tse mafura, 0 g mafura, 0 g mafura a tletseng mafura, 0 mg k'holeseterole, 0 mg sodium, 0 g fiber le 0.1 g protheine.
Basali ba nang le bakhachane kapa ba anyesang ba lokela ho qoba joala ka ho feletseng.
Tlhahiso ena ha e nke sebaka sa keletso ea ngaka ea hau.