Manual Bowflex M7i Max Trainer (page 55 of 60) (German)

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Lebensmittelliste

BROT & GETREIDE

100%Vollkornbrot

BrotausgekeimtemKorn

EnglischeMufns,kalorienreduziertoderVollkorn

SandwichoderBagel,dünn

Mais-oderLow-Carb-Vollkorntortillas

Ballaststoff-Wraps

Haferocken:zartschmelzendodernormal

Vollkorn:Naturreis,Bulgur,Gerste/Graupen,Quinoa,Couscous

Tipps:AchtenSiealsersteZutataufProdukteaus100%Vollkorn.Eine

ScheibeBrotsollte4gBallaststoffeenthalten,2ScheibenDiätbrot5g

Ballaststoffe.KaufenSiebevorzugtBrotmitwenigerals100Kalorien

proScheibe.

MILCHPRODUKTE & MILCHFREIE ALTERNATIVEN

FettfreiergriechischerNaturjoghurt

Ker(JoghurtähnlichesGetränk)

FettarmeBio-Milch

AngereicherteMandel-oderSojamilch

Käse:Feta,Parmesan,Mozzarella,fettarmerHavarti,Provolone,

SchweizerKäse,Portionspackungen

FLEISCH, FISCH, GEFLÜGEL & EIWEISS

Wild

Lachs,Heilbutt,Thunsch,Barsch,Garnelen,

Seewolf,MuschelnoderKrebse

Schweinerückensteak,SchweinekotelettoderSchweinebraten

Hähnchen-oderTruthahnbrustbzw.-schenkel(ohneHaut)

Eierund100%Eiweiß

MageresRindeisch:Filet,FalschesFilet,Lende,93%mager(am

bestenBio-FleischundWeidehaltung)

LachsoderThunschinDosen(inWasser)

NitratfreierSchinkenmitreduziertemKochsalzgehalt,Truthahn,

HähnchenoderRoastbeef

AlleArtenvonBohnen,getrocknetoderinDosen,mitniedrigem

Kochsalzgehalt

TofuundTempeh

Tipps:KaufenSielieberProdukteerstklassigerQualitätanstattPrime-

Cut-Ware.

PrimeCutsenthaltenmehrFett.EssenSieverarbeiteteFleischwaren

undnachgemachteFleischproduktewieWürstchen,Speck,Salamiund

HotdogshöchstenseinmalproWoche.

TIEFKÜHLPRODUKTE

SämtlicheGemüsesortenohneSoße

SämtlicheObstsorten

GetreideundGetreidemischungen

CRACKER, SNACKS & ENERGIERIEGEL

AlleungesalzenenNüsseoder

Kerne

Popcorn,mitHeißluftzubereitet

oderkalorienreduziert

EdamameinderSchale

Energieriegel

Cracker

Hummus

Tipps:BeschränkenSieCracker,SalzstangenundChipsauf2-3

PortionenproWoche.ErgänzenSiesieimmerdurchEiweiß,z.B.

Hummus,KäseoderNüsse.KaufenSieEnergieriegelmitwenigerals

200Kalorienund20gZuckergehaltundmitmindestens3gEiweiß

sowie3gBallaststoffen.KaufenSieCrackermitwenigerals130

Kalorienundhöchstens4gFettproPortion.

FETTE & ÖLE

Avocado

Oliven-,Traubenkern-,Walnuss-Sesam-oderLeinöl

Butter/Streichfett:AchtenSieaufProdukteohneTransfettsäurenund

teilweisegehärteteÖleundFette.

Tipps:„Leichtes“OlivenölbeziehtsichaufdenGeschmack,nichtauf

denKaloriengehalt.ÖlundButterbittestetsabwiegen.Auchgesunde

Fettesindenormkalorienreich.VerwendenSiesiesparsam.

DRESSINGS, GEWÜRZE & SOSSEN

Essig:Reisessig,Weinessig,Balsamico-Essig

AllefrischenodergetrocknetenKräuterundGewürze

Senf

Salsa-undChilisoße

TomatensoßeohneMaissirupmithohemFruchtzuckergehalt

Zitronen-undLimettensaft

AbgefülltergehackterKnoblauchundIngwer

SojasoßemitgeringemKochsalzgehalt

Tipps:AchtenSieaufProdukteohneMono-Natrium-Glutamat(MNG),

zusätzlicheFarbstoffeundMaissirupmithohemFruchtzuckergehalt.

AchtenSieaufSoßenmitwenigerals50KalorienproPortion.

VermeidenSieSoßenundDressingsmitSahne,z.B.Dressingsmit

Buttermilch,Blauschimmel-oderParmesankäse.

IhrerGesundheitzuliebeessenSieregelmäßigObstundGemüse-frischodertiefgefroren.DajedeMahlzeitausObstund/oderGemüse

besteht,solltenSieIhrenEinkaufentsprechendplanen.

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Others manual(s) of Bowflex M7i Max Trainer

Bowflex M7i Max Trainer User Manual - English - 60 pages

Bowflex M7i Max Trainer User Manual - Dutch - 60 pages

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Bowflex M7i Max Trainer Manual

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