Izindlela eziyi-10 zokusika ama-calories angama-500 ngosuku

Akunandaba ukuthi ulandela hlobo luni lokudla, ukunciphisa umzimba, udinga ukushisa ama-calories amaningi kunalawo owadlayo osukwini ngalunye. Kubantu abakhuluphele ngokweqile, ukusika ama-calories angama-500 ngosuku yindawo enhle yokuqala. Uma ungadla ama-kilojoule angama-500 nsuku zonke, kufanele ulahle cishe iphawundi (450 g) ngesonto.

Hlala ukhuluma nomhlinzeki wakho wokunakekela ezempilo ukunquma isisindo esinempilo ngaphambi kokuqala ukudla okwehlisa isisindo.

Zama lezi zindlela eziyi-10 zokusika ama-calories angama-500 nsuku zonke. Kulula kunokuba ungacabanga.

• Shintsha isidlo sakho. Abantu abaningi balwela ukudla okulula noma kabili phakathi kokudla. Snacking kulungile, kodwa qiniseka ukukhetha izinketho ezinama-calorie aphansi. Okusemqoka ukuthi kube nokulungiswa kokudla okulula okunempilo lapho indlala ifika. Esikhundleni sesikhwama esingu-3-ounce (85 g) samaphuphu we-tortilla chips (ama-calories angu-425), khetha inkomishi (250 mg) yama-popcorn aqhume emoyeni (ama-calories angu-31), inkomishi (250 mg) yamagilebhisi namafutha aphansi ushizi (ama-calories ayi-180) noma i-apula elincane nama-alimondi ayi-12 (ama-calories ayi-160). Ukukhetha ukudla okulula okunempilo kabili ngosuku kuzokongela ama-calories ayi-500.
• Sika ukwelashwa okukodwa okuphezulu kwekhalori. Zama ukususa into eyodwa yokudla okunama-kilojoule amaningi usuku ngalunye. Noma ngabe yidonathi ekuseni, i-brownie noma isikhwama samashipsi emini, noma ikhekhe loshokholethi ngemuva kokudla kwakusihlwa, uzokonga ama-calories angama-250 kuye kuma-350 noma ngaphezulu. Ukuze ushise amanye ama-calories angu-150, thatha uhambo lwemizuzu engama-40 ngokushesha ngemuva kwesidlo sasemini noma sakusihlwa.
• Ungaphuzi amakhalori akho. Isoda eyodwa engu-12-ounce (355 mL) enama-khalori angaba ngu-150, kanti i-latte enamakha ayi-16 (475 mL) ingapakisha ama-calories angu-250 noma ngaphezulu. Ngisho nezithelo ze-smoothies zinama-calories amaningi, afinyelela ku-400 nge-16-ounce (475 mL) ekhonzwayo. Iziphuzo ezimbalwa ezimnandi ngosuku zingangeza kalula ama-calories angama-500 noma ngaphezulu. Khetha amanzi, amanzi akhazimulayo, noma ikhofi emnyama noma itiye esikhundleni salokho bese ugcine amakhalori akho wokudla okuzokusiza uzizwe ugcwele.
• Yeqa imizuzwana. Ukuthatha usizo lwesibili kungangeza kuma-calories angafuneki. Kulula ukuqhubeka ugcwalisa ipuleti lakho lapho ufaka isitayela somndeni wokudla etafuleni. Esikhundleni salokho, gcwalisa ipuleti lakho kanye bese ugcine okungeziwe ekhishini. Noma, uma ungazizwa wanelisekile, engeza usizo lwesibili lwemifino, izithelo, noma isaladi.
• Yenza okufakwa esikhundleni sekhalori eliphansi. Faka ezinye izinketho zekhalori eliphansi kwezinye izintandokazi zakho zekhalori eliphakeme. Isibonelo, uma iresiphi ifuna inkomishi (250 mL) kakhilimu omuncu (ama-calories angu-444), sebenzisa i-yogurt enamafutha aphansi noma i-yogurt yama-Greek (ama-calories angu-154).
• Cela isikhwama se-doggie. Izingxenye ezindaweni zokudlela eziningi zikhulu kakhulu kunamasayizi wokuphakela anconyiwe. Esikhundleni sokuhlanza ipuleti lakho lonke, cela isiphakeli ukuthi sikubeke uhhafu esitsheni ozothatha sona siye ekhaya kwesinye isidlo. Ungabelana ngokungenayo nomngani, noma wenze ukudla nge-appetizer nesaladi enkulu. Vele uqiniseke ukuthi uhamba kalula ezintweni zokugqoka nezokuthosa.
• Vele uthi "cha" ekudleni okuthosiwe. Ukudla okuthosiwe kunezela amakhalori amaningi angenampilo namafutha agcwele kunoma yisiphi isidlo. Esikhundleni senkukhu ethosiwe noma inhlanzi, khetha i-grilled, broiled, noma i-poached esikhundleni. Futhi weqa amafries aseFrance. Ukuphakelwa okukhulu kwamafriji kukodwa kungangeza cishe ama-calories angama-500 esidlweni. Esikhundleni salokho, bona ukuthi ungayifaka yini imifino yosuku noma isaladi eseceleni.
• Yakha i-pizza encane. Yeqa izinyama zenyama, ushizi owengeziwe, kanye noqweqwe lwedishi elijulile, bese unezingcezu ezimbalwa ze-pizza yemifino emincane esikhundleni. Uzokonga amakhalori angaphezu kuka-500.
• Sebenzisa ipuleti. Yidla konke ukudla kwepuleti noma isitsha, kufaka nokudla okulula. Lapho uphuma esikhwameni noma ebhokisini, kulula ukuthi udle kakhulu kunalokho ohlose ukukwenza. Lokhu kuyiqiniso ikakhulukazi uma uhleli phambi kwe-TV. Ungamangala ukuthola ukuthi isikhwama esikhulu sama-chips singaba ngaphezu kwama-calories ayi-1000. Esikhundleni salokho, beka ingxenye eyodwa esitsheni bese ubeka okusele kude.
• Gwema utshwala. Ukunciphisa utshwala kuyindlela elula yabantu abaningi yokunciphisa ama-calories. Utshwala abunawo umsoco, ngakho-ke uma uphuza (uphuza) utshwala, uthola ama-calories angenalutho, aze afike ku-500 ngeziphuzo ezixubekile ezenziwe ngoshukela onamanzi, izithelo zeziphuzo, no-ayisikhilimu noma ukhilimu osindayo. Uma u-oda isiphuzo, khetha i-12-ounce (355 mL) kabhiya okhanyayo (ama-calories ayi-103) noma ingilazi yewayini engu-5-ounce (145 mL) (ama-calories ayi-120).

Ukuncipha - ama-calories angu-500; Ukukhuluphala ngokweqile - ama-calories angu-500; Ukukhuluphala ngokweqile - ama-calories angu-500; Ukudla - ama-calories angu-500

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Yidla okuningi, ukala kancane? www.cdc.gov/healthyweight/healthy_eating/energy_density.html. Kubuyekezwe uMeyi 15, 2015. Kufinyelelwe ngoJulayi 2, 2020.

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Ungayigwema kanjani izingibe zosayizi wengxenye ukusiza ukuphatha isisindo sakho. www.cdc.gov/healthyweight/healthy_eating/portion_size.html. Kubuyekezwe u-Agasti 18, 2015. Kufinyelelwe ngoJulayi 2, 2020.

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Phinda ucabange isiphuzo sakho. www.cdc.gov/healthyweight/healthy_eating/iziphuzo.html. Kubuyekezwe uSepthemba 23, 2015. Kufinyelelwe ngoJulayi 2, 2020.

UMnyango Wezolimo wase-U.S. Umsebenzi Wokucwaninga Kwezolimo. IFoodData Central, 2019. fdc.nal.usda.gov. Kufinyelelwe ngoJulayi 1, 2020.

• Ukudla