7 ditët e javës: Kundër sëmundjeve, me meny ushqimore

healthy-foodsNjë dietë e shëndetshme na ndihmon që të mbajmë ose të përmirësojmë shëndetin tonë dhe çka është më e rëndësishme, ndihmon në luftën ndaj problemeve shëndetësore, të tilla si: sëmundjet kardiovaskulare, obeziteti, diabeti, hipertensioni dhe kanceri.

Një dietë e shëndetshme përfshin kryesisht konsumin e frutave, perimeve dhe drithërave, por edhe mishin dhe prodhimet e detit në sasi të moderuar, për të kënaqur kërkesat për energji, por edhe për të furnizuar organizmin me lëndët ushqyese thelbësore, siç janë proteinat, karbohidratet, vitaminat dhe fibrat bimore.

 

E hënë

Mëngjesi

  • 1 gotë qumësht 1.5% yndyrë
  • 1 fetë bukë e zezë 30 gr, 1 lugë kafe gjalpë
  • 1 luge kafeje mjaltë

Paradreke

  • 1 mollë + kanellë

Dreka

  • 120 gr fileto viçi në zgarë ose furrë
  • 1 pjatë sallatë (150gr) + 1 lugë supe vaj ulliri
  • perime turli në furrë +1 fete bukë e zezë 30 gr

Pasdite

  • 1 kos total 0 % + 1 lugë super stafidhe + 5 bajame

Darka

  • 1 grusht luleshtrydhe

E martë

Mëngjesi

  • 1/2 gotë lëng portokalli i shtrydhur
  • 1 vezë e zier
  • 1 fetë buke e zezë (30 gr)
  • 30 gr gjizë

Paradreke

  • 2 kivi
  • 4 krakersa integrale (misura)

Dreka

  • 1 peshk i vogël zgare ose furre (120 gr)
  • 1 fete bukë e zeze 30 gr
  • 150gr lakra të ziera (sallatë) +1 lugë supe vaj ulliri

Pasdite

  • 1 pjatë të vogël rizoto me perime si karotë, misër, spec jeshil, specikuq (60gr orizi pagatuar)

Darka

  • 1 mollë mesatare

E mërkurë

Mëngjesi

  • 1/2 gotë lëng portokalli i shtrydhur
  • 1 fetë bukë të zezë 30 gr + 1 lugë kafe gjalpë
  • 1 fetë proshutë krudo

Paradreke

  • 10 bajame
  • 1 dardhë mesatare

Dreka

  • 120 gr fileto pule në zgarë ose në furrë
  • 150 gr sallatë +1 lugë supë vaj ulliri
  • 150 gr patate furre
  • 1 fetë buke 30gr

Pasdite

  • 150 gr sallatë jeshile+ misër+ domate =kastravec + spec jeshil, të kuq + karotë pa vaj (me uthull balsamike)

Darka

  • 1 kos 0% + ½ mollë me kanellë

E enjte

Mëngjesi

  • 1/2 gotë lëng portokalli i shtrydhur
  • 1 fetë bukë e zezë 30 gr + 30 gr gjizë pa kripë
  • 1 vezë e zier

 Paradreke

  • 1 grusht qershi

 Dreka

  • 1 pjate fasule ose thjerrëza( 40 gr të pagatuara)
  • 150gr sallatë me spinaq dhe perime sipas dëshirës+1 lugë supe vaj ulliri
  • 1 fete buke e zezë 30 gr

Pasdite

  • 1 kos total 0% + 1 lugë supe stafidhe + 7 lajthi

Darka

  • 3 karota

E premte

Mëngjesi

  • 1 gotë qumësht 1.5%
  • 1 fetë buke e zezë 30 gr + 1 fetë proshutë krudo
  • 1 grusht luleshtrydhe

Paradreke

  • 1 banane e vogël
  • 5 arra

Dreka

  • 1 krep me domate+ kastravec + spec + djathë të bardhe + 30 gr fileto pule)
  • 150 gr sallatë + 1 lugë supe vaj ulliri
  • 1 mollë mesatare

Pasdite

  • 1 pjatë e vogël supe pule me oriz + 1 lugë supe vaj ulliri

Darka

  • 2 kivi

E shtunë

Mëngjesi

  • 1/2 gotë lëng portokalli i freskët
  • 1 fetë buke e zezë 30gr
  • 1 lugë e vogël reçel ose mjaltë

Paradreke

  • 1 banane të vogël

Dreka

  • 150 gr sallatë + 1 lugë supe vaj ulliri
  • 1 pjatë makarona me fruta deti (60 gr makarona të pagatuara) + 1 lugë supe vaj ulliri + djathë parmixhan i grirë

Pasdite

  • 1 kos total 0 % + 1 grusht qershi

Darka

  • 1 kastravec të vogël + 1 karotë të prerë në shirita

E diel

 Mëngjesi

  • 1/2 gotë lëng portokalli i freskët
  • 1 fetë buke 30 gr + 30 gr gjizë
  • 1 fetë proshute krudo

Paradreke

  • 1 kos total 0%
  • 2 kivi

Dreka

  • 120 gr fileto pule zgare ose furre
  • 1500 gr perime të ziera ose zgare (brokoli, lulelakër, karota, patate, speca, misër) 1 lugë supe djathë të grirë parmixhan + 1 lugë supë vaj ulliri ose 120 gr patate sallate me rigon + 1 lugë supe vaj ulliri
  • 1 fete buke e zezë 30 gr

Pasdite

  • 4 krakersa + 1 luge çaji reçel ose mjaltë

Darka

  • 2 feta të holla mango

Ana Xhafo, dietologe – Nutricioniste

Shkruar Nga
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