8 Imigomo Yokupheka Esindisa Amakhalori Okufanele Uyazi

-Delile

• Zizingelwe ngokungemthetho
• I-sautéed noma i-stir-fried
• Kuboshwe
• Kushunqiswe
• Kubilisiwe
• Eyosiwe noma ebhakwe
• Kuvaliwe noma Kumnyama
• I-pan-Fried noma i-Deep-Fried
• Buyekeza kwe-

Kubhakiwe itshweba. Egazisiwe inyama yenkukhu. Ethosiwe ama-brussels ahluma. Seared uhlobo lwenhlanzi. Uma u-oda okuthile kwimenyu yokudlela, kungenzeka ukuthi umpheki ukhethe ngokucophelela indlela yokupheka ukuletha ukunambitheka okuthile kanye nokwakheka ekudleni kwakho. Ukuthi leyo ndlela yokulungiselela ilungele ukhalo lwakho kungenye indaba ngokuphelele. Sicele ama-RD ambalwa ukuthi asinike angu-411 kumenyu evamile, ukuze wazi ukuthi iziphi izinketho ezilungele umzimba wakho. Ngaphambi kokuthi uphume uyodla isidlo sakusihlwa, isidlo sasemini noma i-brunch elandelayo, bheka lolu hlu. (Futhi, hlola Ukudla Okunempilo okusha okungu-6 ozozama ngakho ngokuzayo lapho usesitolo.)

Zizingelwe ngokungemthetho

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Ukuzingela ngokungemthetho kulapho ukudla kwehliswa ngokwengxenye noma ngokuphelele kushisayo (kepha hhayi amanzi abilayo), ukuqinisekisa ukudla okuntekenteke ngaphansi kwezinhlanzi noma amaqanda ashubile ashubile. "Amaqanda abanjisiwe avela kakhulu kumamenyu kwasekuseni, ngokwesibonelo," kusho uBarbara Linhardt, RD, umsunguli weFive Senses Nutrition. "Lokhu kungukukhetha okuhle, ngoba ukuzingela ngokungemthetho akufaki amanye ama-calories noma amanoni avela emithonjeni enamafutha, futhi ukudla kuhlala kuthambile futhi kumnandi."

Isinqumo: Oda!

I-sautéed noma i-stir-fried

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Ukusonga noma ukugovuza, umpheki upheka ukudla epanini noma ok ngenani elincane lamafutha anamafutha. "Ngenkathi le ndlela isanikeza amafutha amaningi kunezinye izindlela zokupheka, ayifani nokuthosa noma ukuthosa ngokujulile," kusho uLinhardt. "Futhi amafutha no-oyela akuyona into embi uma ugcina izingxenye ezithile zibhekwa. Kunzima ukunaka ukusetshenziswa kwezindawo zokudlela, ungaku-ode ngaso sonke isikhathi. Futhi uma wenza ekhaya, hlakanipha. "Qiniseka ukuthi ukhetha imithombo yamafutha enempilo njengamafutha omnqumo noma uwoyela we-canola, womabili ahlinzeka nge-omega enempilo. -3 fatty acids exhumene nokwehla kwengozi yesifo senhliziyo nemithambo yegazi nokuvuvukala emzimbeni, "kusho uLinhardt. (Hlola amanye amafutha okupheka ahlukile ukuthola okuthandayo. Qalisa ngama-8 New Healthy Oils ukuze Upheke Ngawo!)

Isinqumo: Ngokulinganisela

Kuboshwe

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Njengoba wazi, ukugcoba kuhilela ukubeka ukudla emlilweni ovulekile, futhi ngokuvamile kuhilela amanani amancane wamafutha engeziwe ukuze uthole ukunambitheka okuningi uma kuqhathaniswa nezinye izindlela zokupheka. Kumamenyu, lokhu kungenye yokubheja kwakho okuhle kakhulu. "Khetha amaprotheni asikiwe anonile, njengezinhlanzi noma izinkukhu zenyama emhlophe, noma yimiphi imifino," kusho uLisa Moskovitz, RD, umsunguli weNew York Nutrition Group. Vele uqaphele uma u-oda imenyu yama-classics abiwe (noma uzenzela wena). "Ukudla kwendabuko kwe-BBQ, okunamafutha amaningi, okugayiwe, ama-burgers nama-hot dogs, kuxhunyaniswe nezinhlobo ezithile zomdlavuza," kusho uMoskovitz. Hlala uncike futhi usukulungele. (Buza Udokotela Wokudla: Ingabe Ukudla Kokubhema Kukubi Kuwe?)

Isinqumo: Oda!

Kushunqiswe

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Lapho umusi ophuma emanzini abilayo uhlangana nawo, futhi upheka, ukudla kwakho, uzitholele ukudla okunempilo. "Izakhi zomzimba zigcinwa zingangeni emanzini, njengalokho okwenzekayo uma ufaka ukudla emanzini abilayo, okususa amavithamini ancibilikiswa ngamanzi, noma ukupheka emthonjeni onamafutha, ongasusa amanye amavithamini ancibilika amafutha," kusho uLinhardt . "Ukudla kungakugcina kalula ukuthungwa kwemvelo nakho." U-Linhardt uphakamisa ukuthi ukhethe imifino eshisiwe (noma uzenzele wena), njengoba ihlala icwebile futhi igcina umbala wayo omuhle. (Imifino eshubile ihlale ingumbono omuhle, kodwa qiniseka ukuthi awukhathali. Zama Izindlela Ezi-16 Zokudla Imifino Engaphezulu.)

Isinqumo: Oda!

Kubilisiwe

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Ukudla okubilisiwe njengamazambane kanye neminye imifino kucwiliswa emanzini futhi kushiswe ezingeni lokushisa eliphezulu ukuze kupheke. Ngenkathi ungangezi amafutha noma i-sodium, ungenza kangcono. Imifino ebilayo, ngokwesibonelo, ivame ukubenza balahlekelwe ngumsoco, "kusho uMoskovitz. "Ngenxa yaleso sizathu, akulungile ukuthembela emifino ebilisiwe. Kodwa-ke, amaqanda abilisiwe ayinketho enempilo futhi ngokuvamile aphansi kakhulu ngamafutha kunama-crambled noma epanini."

Isinqumo: Ngokulinganisela

Eyosiwe noma ebhakwe

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Indlela yokupheka okushisa okomile, ishisiswa ngokuvamile ephekwa ngomoya oshisayo kuhhavini, phezu komlilo ovulekile noma ku-rotisserie. Ungabona izinhlanzi "ezibhakiwe" kwimenyu, noma uzwe "okugazingiwe" kubhekiswa enyameni noma emifino-okufanele kube ngumculo ezindlebeni zakho. “Imvamisa ukudla okubhakwayo noma okugazingiwe kuba namafutha amancane kunezinye izindlela zokupheka,” kusho uLinhardt. "Imifino eyosiwe, enamafutha omnqumo, amakhambi nosawoti omncane nopelepele, isidlo esihle, esinambithekayo." Isixwayiso: izindawo zokudlela zingase zidle inyama egazingiwe ukuqinisekisa ukuthi ukudla kugcina umswakama, ongafaka usawoti noma amafutha esitsheni. Buza iseva ukuthi ihlole ukuthi awuqinisekile yini. (Imifino ethosiwe imnandi njengenkukhu eyosiwe. Zama le iresiphi yama-Chips ama-Super Herbed Veggie Chips a-Super Simple.)

Isinqumo: I-oda!

Kuvaliwe noma Kumnyama

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Ngokufana nokushaywa indle, le ndlela ifaka inani elincane lamafutha kuze kube yilapho ingaphandle li-caramelized and crispy, noma limnyama, kanti ingaphakathi livutha kancane. “Njengoba amafutha amancane emunca izakhi kanye nokusutha, kulungile uku-oda ukudla okuphekwe ngale ndlela ngezikhathi ezithile—mhlawumbe kanye noma kabili ngesonto uma uzikelile endaweni yokudlela,” kusho uMoskovitz. "Ngakolunye uhlangothi, uma usebenzisa le ndlela ekhaya, ingenziwa njalo uma nje uwoyela uhlukaniswa."

Isinqumo: Ngokulinganisela

I-pan-Fried noma i-Deep-Fried

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Lesi isono esisodwa sangempela ohlwini: Ukudla okuthosiwe akukaze kube kuhle. Ukuthosa okujulile kuhilela ukufaka ukudla okugcwele emthonjeni onamafutha njengowoyela ukukupheka, kanti-ke ukuthosa i-pan-frying kubandakanya ukumane ungeze ukudla epanini elishisayo ngenkathi kumbozwa ngokwengxenye ngamafutha-kepha kusaphethe amakhalori. "Yize ukudla okushaywe kahle futhi okuthosiwe kungeke kumunce amafutha amaningi ngendlela umuntu angacabanga ngayo, kusamunca amafutha amaningi kunezindlela eziningi zokupheka," kusho uLinhardt. "Futhi uma amafutha asetshenziselwa ukuthosa amadala futhi engashintshiwe kaningi (cabanga ngamafutha asheshayo okudla okusheshayo), amafutha amaningi azongena ekudleni kunokuba kulingane." Ngaphezu kwalokho, ukudla okuthosiwe kuyacasula ipheshana le-GI, ikakhulukazi kulabo abane-acid reflux (GERD), izilonda zesisu noma ezinye izimo. Sekukonke, uthi cha. Uma uthanda ukudla okuthosiwe, oda ngezikhathi ezingavamile.

Isinqumo: Yeqa

(Yini engcono kunokudla ngaphandle? Ukudlela ngaphakathi, kunjalo! Zama Amaresiphi angu-10 alula angcono kunokudla okukhiphayo ukuze uthole ukudla okunekhwalithi yokudlela, okunempilo ekhishini lakho.)

Buyekeza kwe-