Letsatsi le le leng la lijo tse monate, tse tlaase tsa k'holeseterole tsa Caribbean ka lik'halori tse 1 250
Joaloka lijo leha e le life, lijo tsa Caribbean li ka ba hantle kapa tse mpe bakeng sa k'holeseterole ea hau ha u ntse u e etsa. Tse ling tsa likarolo tsa lijo tsa Caribbean (ham, Bakeng sa mefuta e mengata ea lik'hemik'halele tse fokolang lijo tsa lijo , tsepamisa maikutlo lijong tse nang le pelo e phetseng hantle, tse kang litlhapi, litholoana le meroho, avocado le linaoa.
Moralo ona oa lijo o emela lijo tse monate tsa Caribbean, meroho le litholoana tse khathollang tsa citrus.
Mona ke habohlokoa letsatsi la lijo tsa Caribbean tse amohelehang ka k'holeseterole.
Moralo ona oa lijo o fana ka lik'hilograma tse 1 253 tsa letsatsi. Ke sebaka se tlaase sa lik'halori, empa se u fa motheo oa ho eketsa kapa ho fetola moralo ho itšetlehile ka litlhoko tsa hau tsa phepo (e ka 'nang ea fapana ho itšetlehile ka boima ba hao, lilemo, le boemo ba mosebetsi).
- Bala Litekanyetso tsa Ts'ebetso tsa Letsatsi le Letsatsi
Moralo ona o kenyelletsa lijo tsa hoseng tsa Caribbean, lijo tsa motšehare le lijo tsa motšehare. Ho tlatsa moralo oa lijo le ho eketsa lik'hilojule (haeba ho hlokahala), ikutloe u lokolohile ho eketsa ho ja lijo tse nang le bophelo bo botle. Lijo tse monate tsa k'holeseterole li kenyelletsa litholoana, meroho, lipeo tsa linaoa, linate le lebese la lowfat.
Lijo tsa hoseng
Qala letsatsi la hao ka protheine le litholoana tse ngata tse tletseng fiber le meroho. Tabeng ena, avocado e u fa li-fiber tse ngata le tse phetseng hantle, ha semela se u fa starch. Lehe le le leng ka letsatsi hangata le ntle bakeng sa k'holeseterole e phetseng hantle.
Bohobe: 1 kopi ea kofi kapa tee ea litlama
Lehe le lekiloeng le leholo
1/5 mokokisi
1/2 semela se setala, se sa tsejoe habobebe
Ho ja lijo tsa hoseng : 295 Lik'hilojule, Total Fat 17g (e sat 3.5g), Cholesterol 164mg, Li-carbohydrates 32g, Fibre 5g, Protein 8g
Mantsiboea
Sopho le salate li fumana boikutlo bo botle ba pelo, ba Caribbean ka sopho e entsoeng ka linaoa. Ha ho tluoa tabeng ea sopho le salate, etsa bonnete ba hore u shebeletse sodium.
Le ha e sa ama k'holeseterole, sodium e ka phahamisa khatello ea mali ea hau - ntho e 'ngoe e tlatsetsang ho lefu la pelo.
Bohobe: Tee ea hibiscus e sa lebeloang
1 e sebetsang ka moroho oa bean oa Black Bean.
½ ea risepe Cuban Tossed Salad (mongolo o sebelisa 1 fl oz ea oli ea mohloaare, ho e-na le senoelo sa ½ e hoeletsoeng ka risepe - e tla latsoa hantle feela le ho theola mafura le lik'halori)
Lijo tsa lijo tsa motšehare : 447 Lik'hilojule, Total Fat 21g (sat 4g), Cholesterol 16mg, Li-carbohydrate 51g, Fiber 13g, Protein 19g
Dinner
Sebelisa mefuta e mengata ea lijo tsa leoatle tse ngata tse tsoang Caribbean ha u latela moralo oa lijo oa lijo tsa k'holeseterole. E potoloha ka lijo tse ngata tse nang le li-fiber joaloka linaoa kapa fokotsa raese e tšoeu e tloaelehileng bakeng sa raese e sootho. Bakeng sa sejana se seng se phetseng hantle sa lijo tsa leoatleng, leka Poached Red Snapper ka Sevocate Sauce.
Bohobe: Khetho ea hau ea seno se tsoekere, 8 oz.
1 ho sebeletsa (1/12 recipe) Caribbean Stovetop Paella
2 c. salate e ne e e-na le 1.5 T. vinaigrette
Lihlahisoa tsa lijo tsa mantsiboea : 451 Lik'halori, Total Fat 22g (sat 3g), Cholesterol 26mg, Li-carbohydrates 43g, Fiber 2g, Protein 19g
Dessert
Khetha litholoana tsa lijo tse tsoekere. Ke tlhaho e monate le mohloli o mong o motle oa k'holeseterole-ho theola fiber. Thabela litholoana tse le 'ngoe, kapa u kopane le papaya, mango le libanana tse ling mme u kenye spritz ea lero la lime le ho fafatsa li-flakes tsa kokonate.
Bakeng sa tlhahlobo ena ea phepo e nepahetseng, re na le karolo ea lithollo tse 60 tsa khalori.
Boitsebiso bo nang le phepo Bohle bakeng sa Letsatsi: 1,253 Lik'halori, Total Fat 60 g (sat 10.5g), Cholesterol 206mg, Li-carbohydrate 141 g, Fiber 23 g, Protein 56g