Ukudla ngaphandle

Ukudla ngaphandle kuyingxenye yezimpilo zethu zesimanje ezimatasa. Noma udinga ukuqaphela ukuthi ungadli ngokweqile, kungenzeka ukuthi uphume uyozijabulisa ngenkathi uhlala uphilile.

Yazi ukuthi osayizi bezingxenye ezindaweni zokudlela eziningi bakhulu kakhulu. Hlala kude nezidliwayo ongazidla. Isilingo sokudla ngokweqile kungaba nzima ukumelana nalezi zindawo. Cabanga bese uhlela kusengaphambili.

• Uma wazi ukuthi uyaphuma, hlola imenyu online ukuze ukwazi ukukhetha okunempilo ngaphambi kwesikhathi.
• Gwema ukudla ngaphandle uma ulambile ngokweqile. Yidla isidlo esincane esinempilo, njengezaqathe noma i-aphula elincane, ngaphambi nje kokuba uphume.

Lapho u-oda, ungesabi ukucela ukuthi kuphekwe okuthile ngendlela enempilo njengokubhaka noma ukufuthwa esikhundleni sokuthosa. Ungacela futhi ukuthi kufakwe isoso eceleni.

Bheka bese ukhetha:

• Amasaladi anokugqoka eceleni
• Izitsha eziseceleni zemifino
• Ukudla okuphekiwe, okugosiwe, okuphekiwe, okuphekiwe, okugazingiwe noma okubhakiwe
• Inkukhu, ikalikuni, ukudla kwasolwandle, noma inyama engenamafutha

Ziphathe kanye kuphela ngesikhathi ukwenza lokhu:

• Noma yini e-creamy, ethosiwe, e-crispy, enesinkwa, eshaywayo noma e-cheesy
• Amasosi noma amasobho anebhotela eliningi, ukhilimu noma ushizi
• Ukugqokwa kwesaladi okujiyile noma okunokhilimu
• Izitsha eziningi ze-casserole

Izeluleko ezimbalwa ezilula zokugcina ikhalori liphansi zihlanganisa:

• Ukube ubuziphakela ukudla okunempilo ekhaya, uhhafu wepuleti lakho ubuzombozwa ngemifino eluhlaza; uma okungenayo kwakho kungafiki nemifino, oda eyodwa eceleni ukuze ukwazi ukwenza ipuleti eliphilile.
• Gwema ukudla ukudla okungenangqondo njengama-rolls nesinkwa ngoba nje kusetafuleni. Ungacela iseva ukuthi isuse lokhu kudla etafuleni.
• Hlukanisa isidlo nothile, noma ucele ibhokisi elizokhipha bese uthatha uhhafu wokudla kwakho uye ekhaya.
• Oda "usayizi wesidlo sasemini" sanoma yikuphi ukudla kunokuba "usayizi wesidlo sakusihlwa."
• Oda ama-appetizers anempilo kunokuba ungene.
• Qala ngesaladi elincane noma isobho esuselwe kumhluzi njengesikhalazo.
• Oda ukugqoka isaladi lakho eceleni ukuze ukwazi ukulawula ukuthi usebenzisa malini.
• Phuza amanzi, itiye elingenashukela, iziphuzo zokudla, noma ubisi olunamafutha amancane.Nciphisa uketshezi olunama-calories angenalutho, njengama-sodas.
• Nciphisa ukuthi unotshwala obungakanani ekudleni. Iwayini linama-kilojoule amancane kuneziphuzo ezibandisiwe noma ama-cocktails ahlanganisiwe anejusi kuwo.
• Yeqa i-dessert yakho noma wabelane ngayo nomunye umuntu.

Zama lawa macebiso ukunciphisa ama-calories lapho udla ezindaweni zokudlela ezisheshayo:

• Khetha indawo lapho kufakwa khona ama-hamburger, izinhlanzi nezinkukhu zama-sandwich.
• Oda isamishi lakho ngaphandle koshizi, i-mayo noma "isosi ekhethekile."
• Oda isemishi kuphela. Gwema uku-oda inani noma isidlo se-combo ngaphandle kokuthi indawo yokudlela inikela ngezinhlangothi ezinempilo njengezicucu ze-apula noma isaladi eseceleni.
• Noma ngabe isangweji, ubisi lwe-milkshake, noma ama-French, hlala kude nosayizi abakhulu.
• Oda isaladi esikhundleni samafries aseFrance.
• Nciphisa i-ketchup, i-barbeque sauce, namanye ama-condiment, ngoba imvamisa aqukethe ushukela ofihlekile.
  
• I-Pizza ILUNGILE kepha zikhawulele kucezu elilodwa noma amabili kuphela. Khetha okokufaka imifino njengopelepele noma isipinashi esikhundleni sesoseji noma pepperoni. Faka isaladi ekudleni kwakho.

Izindawo zokudlela ze-Sandwich noma ama-deli counters akuvumela ukuthi uphathe kangcono lokho okudlayo:

• Khetha u-turkey onamafutha aphansi, inkukhu noma i-ham. Ukusikeka okuningi okubandayo kuphakeme nge-sodium.
• Qaphela amasaladi e-tuna nezinkukhu avame ukwenziwa ngemayonnaise enama-khalori amaningi.
• Faka inyama neshizi eyengeziwe ngemifino, njengopelepele, ukhukhamba, utamatisi nesipinashi.
• Cela isangweji elinobuso obuvulekile. Cela isinkwa esisanhlamvu sonke kunesinkwa esimhlophe.
• Faka esikhundleni ama-condiments aphezulu wekhalori afana nemayonnaise noma okokufaka isaladi okunokhilimu ngesinaphi noma inani elincane lamafutha omnqumo neviniga. Cela ukuthi isinkwa sakho sigosiwe noma sithosiwe ngaphandle kwebhotela.

Izindawo zokudlela zamaShayina zinikeza ukukhetha okunempilo:

• Izinketho eziningi ezijulile ezithosiwe zinama-calories amaningi. Esikhundleni salokho, khetha izitsha ezishubile ngaphandle kwamafutha noma ushukela ongeziwe.
• Nciphisa izitsha ezenziwe ngoshukela omnandi nomuncu, i-hoisin, i-gravy, noma amanye amasoso asindayo, avame ukuba nama-calories amaningi.
• Khetha izitsha ezinamafutha aphansi ezingaxutshiwe, njengelayisi elinsundu nemifino yamaShayina enezinhlanzi zasolwandle, inkukhu noma ubhontshisi (tofu).
• Oda uhlangothi lwemifino eshubile ukuze ubhanqe ne-noodle yakho noma isidlo selayisi.
• Ezinye izinketho ezinempilo zifaka isobho le-wonton, inkukhu skewer, ne-moo goo gai pan.

Izindawo zokudlela zamaNdiya:

• Khetha ukudla okunezinkukhu noma udali, imifino, amaprotheni anciphile, nososo okwenziwe nge-yogurt.
• Izinketho ezinhle zifaka isobho le-mulligatawny, i-tandoori yenkukhu, i-chicken tikka, i-kebabs, isinkwa sikakolweni ophelele no-lassi.
• Nciphisa ukudla okuthosiwe, amasoso e-creamy curry, amasoso kakhilimu afana neKorma noma Makhani, kanye nokudla okwenziwe ngobisi lukakhukhunathi noma i-bhotela ecacisiwe ebiza ghee.

Izindawo zokudlela zase-Italy:

• Izitsha ze-pasta ezinososo obomvu noma we-marinara zinama-khalori amancane namafutha agcwele kunososo abenziwe ngokhilimu, ibhotela, ushizi noma i-pesto.
• Funa igama elithi primavera, okusho ukuthi into yemenyu iqukethe imifino futhi ngeke ifake usoso okhilimu. Oda izitsha ngezinhlanzi zasolwandle, inyama eyosiwe, inhlanzi, inkukhu, noma imifino.
• Nciphisa i-lasagna, i-antipasto, i-alfredo sauce nesinkwa sikagalikhi.
• Nciphisa izitsha ezithosiwe noma ezinesinkwa njengenkukhu nesitshalo seqanda parmesan noma i-parmigiana.
• Qaphela izinsizakalo ezinkulu ze-pasta. Bhanqa i-pasta yakho nesaladi eseceleni ukuze ukudla kwakho kube nokulinganisela okwengeziwe.

Izindawo zokudlela zaseMexico noma eziseNingizimu-ntshonalanga:

• Khetha ukudla okungathosiwe futhi okunenani elincane nje loshizi.
• IGuacamole ukukhetha okunempilo kunokhilimu omuncu, kepha qaphela ukuthi ungadli ingxenye enkulu kakhulu.
• Ukukhetha okuhle kufaka i-gazpacho, inkukhu enelayisi elinsundu, ilayisi nobhontshisi omnyama, nezinto ezibhakiwe noma ezigoqiwe.
• Nciphisa ama-nas, ama-chips nama-quesadillas.

Izindawo zokudlela zomndeni nokudla komphakathi:

• Namathela ngenkukhu nenyama eyosiwe, noma ngembiza eyosiwe noma inyama yenyama.
• Nciphisa ukudla, noma imifino, ethosiwe, enesinkwa, noma i-gratin (i-cheesy), noma enokhilimu. Oda amazambane amancane abhakiwe noma aphakathi nendawo ngokuthinta ibhotela noma ukhilimu omuncu onamafutha amancane kunokuba uthwebule amaFrench noma amazambane acubuziwe.
• Amasaladi kuwumqondo omuhle, kepha gwema ukugqoka okunokhilimu, kanye nokufakwa phezulu okufana noshizi noma ubhekeni. Cela ukugqoka kwakho eceleni ukuze ukwazi ukulawula ukuthi udla okungakanani.
• Sula umhluzi wesobho kuvame ukuba ngaphansi kwama-calories. Gwema isobho elijiyile elinokhilimu noma ushizi kuwo.
• Buyekeza amathiphu angenhla esigabeni esimayelana nezindawo zokudlela zamasamishi nezindawo zokubala.
• Qaphela ubukhulu besabelo esikhulu.

Ukwehlisa isisindo - ukudla ngaphandle; Ukudla okunempilo - ukudla ngaphandle; Ukukhuluphala - ukudla ngaphandle

Iwebhusayithi yeAmerican Heart Association. Ukudla ngaphandle akusho ukulahla ukudla kwakho. heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet. Kubuyekezwe uJanuwari 10, 2017. Kufinyelelwe kuSepthemba 30, 2020.

IMaratos-Filer E. Ukukhuluphala. KuMelmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, abahleli. Incwadi kaWilliams ye-Endocrinology. Umhlaka 14. IPhiladelphia, PA: Elsevier; 2020: isahluko 40.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuDisemba 30, 2020.

• Ukudla okunomsoco