15 Ukudla Okunempilo Kokuxhumana Nangemenyu Ongaku-oda Njalo

-Delile

• Isidlo sakusihlwa
• IPizza
• I-Deli
• IsiJapane
• Indlu yesiteki
• IsiGreki / iMedithera
• I-Mexican
• Isoso
• IsiNtaliyane
• Ukudla Komphefumulo
• WaseMelika
• EMpumalanga Ephakathi
• IsiShayina
• IsiThai
• Isidlo sasemini
• Indiya
• Buyekeza kwe-

Impilo yakho yokuhlalisana akudingeki ihlupheke ngoba nje ufuna ukudla unempilo. Eqinisweni, usengadla nabangani bese unamathela ekudleni okunempilo. Icebo lokudlula izinto zemenyu ezinekhalori eliphezulu futhi esikhundleni salokho u-oda imenyu noma ucele ukusonteka okuhle ezitsheni zokudlela.

"Izindawo zokudlela azithandi ukukhangisa lokhu ngoba kuzenzela umsebenzi omningi, kodwa cishe noma yini ekumenyu ingaphekwa ukuze i-odwe," kusho uCristina Rivera, uMongameli weNutrition in Motion, P.C. "Ukhiye woku-oda imenyu ukulungiselela."

Isidlo sakusihlwa

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Cela amaqanda anothe ngamaprotheni futhi usulungele ukuhamba. "Ngingumlandeli omkhulu wamaqanda," kusho u-Amy Hendel, ongungoti wezokudla kanye nomqeqeshi wezempilo. "Imvamisa ezindaweni zokudlela, amathilomu, ngisho nasezitobhini zomgodi, ungathola amaqanda abilisiwe noma aphekwe. Uma ephekiwe, bacele ukuthi bafake amafutha amancane esikhundleni sebhotela, ubone ukuthi bangakwazi yini ukuphonsa imifino noma uhlangothi lukatamatisi osikiwe. . Uma ubilise kanzima, engeza izithelo noma isaladi eceleni, bese ugqoka isipuni ngokwakho. " (Amaqanda ayi-superfood ecebile ngamaprotheni. Izinto Eziyisi-7 Owayengazazi Ngamaqanda.)

IPizza

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Noma indawo yakho oyithandayo ye-pizza ingenayo inketho enempilo kaHendel kwimenyu, maningi amathuba okuthi bayishaye: i-pizza encane yoqweqwe ehlanganiswe ngemifino nokukhanya koshizi.

I-Deli

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Ziba amasemishi okhuluphele e-deli yangakini, futhi esikhundleni salokho cela ukuhluka okulula okuzungeze ama-calories angu-350-400. "Oda isangweji likakotapheya le-turkey: izingcezu ezimbili zesinkwa esiphelele, u-turkey, ukwatapheya, isinaphi, kanye nemifino eminingi emisha ngendlela ongathanda ngayo," kusho uKristen Carlucci, RD, isazi sezokudla kanye nesazi sokudla sePitney Bowes Inc.

IsiJapane

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Ngokusho kukaRivera, ukubheja kwakho okuhle kakhulu yi-sashimi, i-edamame, isobho se-miso, i-oshitaki (isipinashi esinembewu yesame), nenkukhu ye-teriyaki noma i-tofu. (Futhi, qiniseka ukuthi ubheka i-Sushi ehamba phambili neyona ebi kakhulu yokwehlisa isisindo.)

Indlu yesiteki

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UHendel uphakamisa i-oda lokusikwa okunonile kakhulu kwenkomo yenkomo noma yenkukhu eyosiwe, kuhambisane nesaladi lesidlo sakusihlwa elinokugqoka ohlangothini.

IsiGreki / iMedithera

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Amathani wokudla okunomsoco emenyu atholakala ezindaweni zokudlela eziningi zamaGrikhi / zaseMedithera. "Oda isaladi nge-feta cheese nokugqoka ohlangothini; i-pita egcwele isaladi ne-hummus; noma isaladi ene-hummus, ubhontshisi we-garbanzo, nokugqoka ohlangothini," kusho uHendel.

I-Mexican

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"Ukugcina izinto ziphilile, khetha ama-tacos ngenkukhu noma inyama yenkomo eyosiwe noma efriziwe, bese uyinonga nge-salsa fresca eningi," kusho u-EA Stewart, RD, ongumxhumanisi wezokudla nomlobi webhulogi i-The Spicy RD. "Ngivame ukukhetha ubhontshisi njengehlangothini ngaphezu kwerayisi, njengoba iphezulu kakhulu ku-fiber futhi iyangigcwalisa." Ungakwazi futhi ukuzitika nge-guacamole enempilo enempilo, hhayi nje kakhulu, njengoba ukwatapheya usenama-kilojoule amaningi. (Zama futhi lezi Zitsha Eziyi-10 ZaseMexico Zokuhlala Slim.)

Isoso

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Khetha isifuba senkukhu se-BBQ sihambisane nesaladi ebhakiwe namazambane. "Khipha isikhumba senkukhu uma kungenzeka bese ucela isiphuzi sokudipha eceleni," kusho uHendel.

IsiNtaliyane

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Ungase ucabange ukuthi ukudla kwase-Italian kulingana ne-carb ezulwini, kodwa usengagcina ukukhanya kwakho kwesidlo kuhambisana namathiphu ka-Carlucci. Yiya engxenyeni elingana nohhafu we-pasta primavera noma i-cioppino ekolweni ogcwele, isitshulu senhlanzi esiphundu kusoso katamatisi newayini.

Ukudla Komphefumulo

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Cela ubhontshisi we-pinto, irayisi, nemifino. “Kuwukudla okuhle kwamaprotheni,” kusho u-Hendel. (Futhi, engeza lokhu 8 Ukudla Okunempilo Okufanele Ukudla Nsuku Zonke.)

WaseMelika

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"Oda i-burger ngaphandle kwebhan, noma susa ucezu olulodwa lwenhlamvu ukuze uthole isemishi elibheke ebusweni eligcwele utamatisi, ulethisi no-anyanisi," kusho uCarlucci. Esikhundleni samafriji aseFrance, cela ubhatata obhakiwe noma isaladi eseceleni.

EMpumalanga Ephakathi

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"Ngiyakuthanda ukudla kwaseMpumalanga Ephakathi," kusho uStewart. "I-Kebabs enemifino eyosiwe ihlale iyisinqumo esinempilo."

IsiShayina

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Ukudla kwamaShayina okunamafutha akudingekile ukuba kube ukuwa kwakho! URivera uphakamisa ukucela inkukhu eshubile, imfanzi, noma i-tofu ngemifino nelayisi elinsundu. (Oda ngokuhlakanipha ngesikhathi esizayo usendaweni yokudlela yama-Chinese nezidlo zethu zase-Chinese ezinekhalori ephansi ezingu-5 kanye nokungu-5 ukuze Ukweqe.)

IsiThai

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U-Rivera uthi lahla i-pad thai (kungakhathaliseki ukuthi imnandi kangakanani!) futhi ucele iseva yakho isobho le-tom yum, inkukhu ye-lemongrass eyosiwe noma i-salmon, isaladi ye-papaya eluhlaza, nanoma iyiphi inhlanzi ehlanzekile egayiwe.

Isidlo sasemini

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UStewart uthi isihluthulelo sokudla okunempilo ku-brunch ukulawula ingxenye. "Khetha izingxenye ezincane ze-entree oyithandayo noma ezimbili, bese ugcwalisa lonke ipuleti lakho ngezithelo ezintsha nesaladi eluhlaza ngokugqoka eceleni," esho.

Indiya

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UStewart uncoma uku-oda inkukhu ye-tandoori, kodwa ayinikeze ukunambitheka nge-chutney ebabayo kanye nesoso ye-mint cilantro. (Qiniseka ukuthi ubheka le Mikhuba Yokudla Enempilo Emangazayo Evela Emhlabeni Wonke.)

Buyekeza kwe-