Ukudla Okusongelayo Okuthathu: Amakholori, Amafutha, Isodium. HHhawu kodwa!

-Delile

• Isandwich yenkukhu yenkukhu ku-Croissant
• I-Tuna Melt
• Iphayi Lombiza Elifriziwe
• Ama-sandwich enkukhu yokudla okusheshayo
• Izintambo Zasemuva Zengane
• Buyekeza kwe-

Lapho uzwa inkulumo ethi "usongo oluphindwe kathathu," umuntu onekhono ngokuhlukile ezintweni ezintathu ezihlukene (ukudansa, ukulingisa, nokusho, ukudlala upiyano) uza engqondweni. Akunjalo ngalokhu kudla, okuyisibonelo senkulumo ngokoqobo. Ngamunye unamafutha amaningi agcwele, ama-calories (imvamisa avela kuma-carbs asetshenzisiwe), kanye ne-sodium okuthi, uma kudliwe ngokweqile, kungakhuphula ingozi yesifo senhliziyo, isifo sikashukela, kanye nomugqa okhulayo okhulayo.

Sikhulume noSusan Weiner, i-RD, i-CDE, isazi sokudla okunomsoco eNew York noKaryn Capazzo, i-RD emisebenzini yangasese eFlorida ngokudla okuyisihlanu "okusongela kathathu" okumele kudliwe ngokulinganisela okungathi sína - noma nje ukweqa konke ndawonye.

Isandwich yenkukhu yenkukhu ku-Croissant

Endaweni ethile emgqeni Le bhotela, ikhekhe elixegayo, elidliwa lodwa ngenkomishi yekhefi, 'laba indawo yesinkwa samasemishi. Khona-ke, ngokungaqondakali, ukugcwaliswa kwesangweji okukhethwa kukho kwaba isaladi yenkukhu, okwenza isidlo sasemini esisongelwa kathathu sezilinganiso zama-epic.

I-croissant enkulu ingaba nama-calories acishe abe ngu-300, amafutha agcwele u-7g, futhi acishe abe ngu-500mg sodium; engeza inkomishi eyodwa yesaladi yenkukhu esekelwe ku-mayo futhi ubheka amanye ama-calories angu-400, cishe u-6g wamafutha agcwele, kanye ne-sodium engu-250mg. Yenza izibalo-bese ugcine isaladi lakho le-croissant nelenkukhu ngokwehlukana.

I-Tuna Melt

Isangweji elibheke evulekile, elisuselwe enhlanzini eligcwele ucezu lweshizi. Kungaba kubi kanjani lokho? Kakhulu. Kumaketanga e-sandwich athandwayo i-Quiznos, ukuncibilika okukhulu kwe-tuna kuqukethe ama-calories angama-1500, amafutha agcwele angama-27g, ne-sodium engu-1800mg, cishe inani elinconyelwe usuku lonke.

Iphayi Lombiza Elifriziwe

Ngaphandle kokuqhekeka okunamafutha aphezulu, ukujiya okususelwa kufulawa, nokubalwa okuphezulu kwe-sodium okujwayelekile kokudla okuhlanganisiwe, ngokusho kuka-Weiner, amanye ophaya bamabhodwe afriziwe-isidlo esibonakala singashadile sokudla-empeleni kubalwa njengama-servings amabili. Uma ungawaphindi kabili amaqiniso wokudla okunelebuli, ungahle udle ngokungazi okuphindwe kabili inani lakho konke. Noma kunjalo, ngisho nokuhlinzekwa okukodwa kwamabhodwe kufanele kukunike ikhefu. Inkomishi eyodwa yokuphakelwa kuka-Marie Callender's Creamy Parmesan Chicken Pot Pie iqukethe amakhalori angu-510, 12g amafutha agcwele, kanye ne-sodium engu-830mg.

Ama-sandwich enkukhu yokudla okusheshayo

Ukudla okusheshayo, vele, kuyinto elula, kodwa uma ukuncishana, uku-oda isemishi lenkukhu eyosiwe kubonakala kuhlakaniphe kune-double cheeseburger, shake, kanye nezithosiwe. Ngisho isangweji lenkukhu elosiwe eBurger King linama-calories ayi-1000, amafutha angu-6g agcwele, ne-sodium engu-1800mg. Futhi, kuphawula i-Copazzo, lokhu kungaphambi kokwengeza inani lesoda yokudla kanye nama-fried kanye nanoma iyiphi i-ketchup eyengeziwe (amaphakethe amabili nje anama-calories angu-30 kanye no-220mg we-sodium).

Izintambo Zasemuva Zengane

Yize izidlo ezinamaprotheni aphezulu kakhulu zingasathandeki ngendlela elinganiselayo, kusenayo yonke iprotein / no carbs mindset engenza ukuthi kudliwe izimbambo ezigcwele kubonakale, uma kungenjalo kuhlakaniphile, kungabi kubi kakhulu uma weqa izinkwa zesinkwa nophudingi. Ungalokothi ukhumbule ukuthi isosi le-BBQ ligcwele ushukela (i-carb central), i-rack egcwele yezingane ezimbanjeni e-Outback Steakhouse inama-calories angama-2013, amafutha angu-59g agcwele, ne-sodium 2600mg. Noma uyihlukanisa nomngani, lokhu kusabalwa njengesidlo sokusongela esiphindwe kathathu.

Buyekeza kwe-