Ukudla Okungcono Kakhulu Okungafuneki

-Delile

• Uma uhalela ukudla okungenamsoco futhi akukho okunye okuzokwenza, qala ucabangele ukuthi yiziphi izinhlobo zokudla okungenamsoco ezizongena kangcono ekudleni kwakho okunempilo okunempilo.
• Rein in izifiso ngokudla izingxenye ezincane lapho ukhetha ukudla okulula kwekhalori ngeke nje kusebenze.
• Ungase ube nezinhloso ezinhle kakhulu ekukhetheni ukudla okulula okunamakhalori aphansi - kodwa ngezinye izikhathi izifiso zokudla okungenamsoco zithola okungcono kakhulu ngathi sonke!
• Inani lama-calories adingekayo ngosuku
• Ngaphandle kokudinga ama-calories adingekayo ngosuku, nawu omunye umbuzo obalulekile: udinga amafutha angakanani?
• Ukudla okuyisikhombisa okungcono kakhulu okungenamsoco ongakudla ngokudla okunempilo okulinganiselayo.
• Ufuna ubuhle obucwebezelayo, obuqinile futhi obuhlafunwayo. Zitholele amaqiniso okudla okungenamsoco mayelana nokukhetha okuhle kakhulu - nokubi kakhulu ongakwenza.
• Buyekeza kwe-

Uma uhalela ukudla okungenamsoco futhi akukho okunye okuzokwenza, qala ucabangele ukuthi yiziphi izinhlobo zokudla okungenamsoco ezizongena kangcono ekudleni kwakho okunempilo okunempilo.

Kungazelelwe, njengoba umi kulayini wokukhokha uthenga iyogathi yokudla okulula okunempilo okuhleliwe kwaphakathi nasekuseni kwaleli sonto, kuyafika kuwe ukuthi usuzonikela kulelo bhizinisi elingamabhiliyoni angama-50 esikhundleni salokho: Uhlaselwa ukudla okungenamsoco okwesabekayo. Wonke lawo maswidi aphumayo akubuka. Ijoyinti yokudla okusheshayo engumakhelwane iqala ukubiza igama lakho. Alikho ikhukhi elinamafutha ancishisiwe noma u-ayisikhilimu onamafutha aphansi nanoma yiluphi olunye uhlobo lokudla okunempilo oluzowunqamula kulokhu -- usesimweni sokudla ukudla okunamafutha amaningi, futhi ukulangazelela ngeke kwehle kuze kube yilapho uthola ukwelashwa kwakho okwenqatshelwe…

Uma lokhu kudla okungenamsoco kubonakala kujwayelekile kuwe, awuwedwa. Ucwaningo olwenziwe ePennsylvania State University e-State College futhi lwashicilelwa kumagazini i-American Journal of Clinical Nutrition kaJuni 1999 lwembula amaqiniso okudla okungenamsoco, kufaka phakathi ukuthi lapho ukhawulela kakhulu ukudla kwakho okunempilo, kulapho uzolangazelela kakhulu ukudla ongakwenqabeli. wena.

Lolu cwaningo luvumela izingane zasenkulisa ukuthi zithole ama-apula nama-peach bar. I-flavour eyodwa babengayidla ngobuningi obungenamkhawulo, enye babengayinambitha isikhashana nje. Ibha enqatshelwe ngokushesha yaba into efiswayo njengokudla okulula kakhulu nakuba yayicishe ifane nenye ibha. Abaphenyi bancokola ukuthi izingane zingahalela amakhadibhodi uma abazali benza isivumelwano esikhulu ngokwanele ngokuthi kubi kangakanani kubo.

Abantu abadala abahlukile kakhulu. Sicabanga ngamashiphu amazambane namabhega okudla okusheshayo njengokungaphumeleli kokudla -- futhi uma sidla ithani lawo, kufanele. Kepha kudliwe ngokulinganisela, isitsha se-ayisikhilimu noma ibha likashokholethi ngeke sikuthumele ukudla okunempilo okulinganiselwe ku-tailspin.

Rein in izifiso ngokudla izingxenye ezincane lapho ukhetha ukudla okulula kwekhalori ngeke nje kusebenze.

Nawa amaqiniso amangalisayo okudla okungenamsoco. Ayikho into embi njengokudla okungenamsoco. Ukudla kahle kumayelana nokulinganisa ukudla okungenampilo nokuningi okunempilo.Uma ufisa ama-fries noma ama-chips anamafutha, yidla ukudla okufriziwe okuncane, noma uthenge isikhwama samakhalori angu-150 samakhalori bese wenziwa ngaso.

Ngokusobala, ukuncishwa akusona isixazululo sokugcina ukudla okunomsoco okunempilo. Ukulangazelela ukunqatshelwa kungaphuma ngokushesha kungalawuleki, okuholele ekuzidleni ngokweqile noma ekudleni ngokweqile.

Zitholele Umumo izincomo zokuphathwa kokudla okungenamsoco lapho ukhetha ukudla okuncane kwekhalori nje akukho emakhadini.

[iheda = Amaqiniso okudla okungenamsoco: funda ukuphatha izikhathi lapho ukudla okulula kwekhalori okungeke kwenze.]

Ungase ube nezinhloso ezinhle kakhulu ekukhetheni ukudla okulula okunamakhalori aphansi - kodwa ngezinye izikhathi izifiso zokudla okungenamsoco zithola okungcono kakhulu ngathi sonke!

Cabanga ngowesifazane ongaphambi kokuya esikhathini othanda ushokoledi: Ngo-10 a.m. angase ajabulele ucezu lwekhwalithi lukashokoledi omnyama futhi aneliseke. Yenqaba ukulangazelela, nokho, futhi kungaba kalula i-snowball ekudleni ipani lama-brownies ngo-10 p.m. - ngamahlandla ayi-12 amafutha namakhalori we-chunk eyodwa ye-Godiva.

Ukuhlambalaza ngezikhathi ezithile kuyamukeleka -- ungavele uthathwe! Uma uzitika ngesilo esidliwayo kabili ngosuku, ungahle ubhekane nenkinga yokudla okungenamsoco, kepha amahlandla ambalwa ngesonto ngeke ayilimaze indlela yakho yokuphila enempilo.

Nawa amanye amathiphu wokudla okunempilo:

• Gwema ukuphathwa kwesitokisi emakhabethe akho noma efrijini. Thenga kuphela lapho inkanuko ishaya futhi ujabulele inani elincane, usho njalo. Bese wabelana noma ulahle konke okunye.
• Zama ukulinganisela ukudla okulula okunama-kilojoule amancane nokudla okungenamsoco kangako, njengocezu lwesithelo nekhekhe lakho likhekhe esikhundleni sezingcezu ezimbili zekhekhe. Ngokudla isithelo kuqala, uzokwenza buthakathaka isifiso sakho sokudla futhi ungabi namathuba amancane okuthi unciphise ucezu lwekhekhe lwesibili.

Inani lama-calories adingekayo ngosuku

Senze lo msebenzi silungiselela ukuqhudelana kwakho okulandelayo kokuzitika ngekhalori elingenalutho futhi sathola isobho lokudla okunomsoco kwezinye zezintandokazi zakho ngezigaba eziyisikhombisa ezithandwayo zokudla okulula. Lapho intombazane kufanele ibe nayo futhi akukho lutho ngaphandle kokudla okungenampilo okuzokwenza, kungani ungakhethi okuhle kakhulu kokubi kakhulu? Bheka ukudla okunamafutha amancane ngokuphakelwa, ikhalori ephansi kanye nokukhetha kwemali yokugibela elula kakhulu.

Ukugcina izinto zisendaweni efanele, qhathanisa inani lamafutha namakhalori atholakala ekugcwaliseni okuningi ukudla okulula okunempilo nokudla okungenampilo. Isibonelo, ukudla okulula okunempilo okufana ne-apula eliphakathi kuqukethe ama-calories ayi-81 futhi akunamafutha; isikhwama esingu-1-ounce sama-pretzels sinama-khalori ayi-108 futhi awanamafutha, futhi isitsha se-yogurt yezithelo ezinamafutha aphansi sinikeza ama-calories angu-231 kanye no-2 gram wamafutha.

Ngaphandle kokudinga ama-calories adingekayo ngosuku, nawu omunye umbuzo obalulekile: udinga amafutha angakanani?

Ukuze ugcine isisindo sakho, cishe amaphesenti angu-25 amakholori adingekayo ngosuku kufanele avele emafutheni.

• Uma udla ukudla okunamakhalori angu-1,800, kufanele udle amagremu angu-50 amafutha.
• Ngokudla okungama-calories angu-2,000, yidla amagremu angu-55 amafutha.
• Ukudla okungama-calories angu-2 500, yidla amagremu angama-70 amafutha.

Uma ungeke ukhethe ukudla okulula okunempilo namuhla, qhubekela phambili ukuze uthole ukukhetha okungcono kakhulu okungenampilo.

[iheda = Amaqiniso okudla okungenamsoco: uyazibuza ukuthi amakhukhi namaswidi angaba kanjani ukudla okulula okunempilo?]

Ukudla okuyisikhombisa okungcono kakhulu okungenamsoco ongakudla ngokudla okunempilo okulinganiselayo.

Ufuna ngokulangazelela ukudla okungenampilo? Ungaba nekhekhe lakho (u-ayisikhilimu, amakhukhi) futhi ulidle, futhi, inqobo nje uma ulijabulela ngokusesilinganisweni futhi ulandelela izindleko zamafutha nekhalori. Ukugcwala ngokweqile kuyo, noma kunjalo, futhi ungagcina ususiya ekugcineni okujulile kwamafutha nekhalori. Nakhu okunciphile kokudla okuhle kakhulu (futhi okubi kakhulu) kokudla okungenampilo okungafakwa ekudleni okunempilo okunempilo.

Amabha amaswidi angama-calorie aphansi (kahle, aphansi, noma kanjani!)

Ukubheja okungcono kakhulu: 3 Musketeers

IMilky Way, ama-Musketeers ama-3 nama-Snickers, oh my. Owine ngezandla eziphansi ukudla okulula okunempilo kashokoledi ibha splurge ama-Musketeer angu-3 anokhilimu wamagremu angu-8 wamafutha (4.5 agcwele) nama-calories angu-260 uma kuqhathaniswa namagremu angu-10 e-Milky Way (5 agcwele) nama-calories angu-270, kanye namagremu amafutha angu-14 ka-Snicker. (Ama-5 agcwele) nama-calories angama-280. (Kuyiqiniso, amantongomane ku-Snickers awukudla okulula okunempilo, kodwa uma kungamantongomane owafisayo, kungcono udle ithafa eligcwele isandla kunokuzama ukwanelisa isifiso sakho samantongomane ngokudla uswidi.)

Amakhukhi (amaphakeji anikezela ngesisindo esisodwa)

Ukubheja okuhle kakhulu: iMallomars njengokudla okulula okusheshayo kwekhalori

Akunamahloni ngokufaka isandla sakho embizeni yekhukhi ukuthola lokhu okuthokozisayo nokukhanyayo koshokholethi-marshmallow nokukufaka ekudleni okunempilo okunempilo. Iphakheji elilodwa (ama-Mallomar amabili) liqukethe amakholori angu-60 kuphela, amagremu angu-2.5 wamafutha kanye nama-milligram angu-17 e-sodium. Iphakethe elilodwa lama-Oreos (amakhukhi amathathu), noma kunjalo, lipakisha kabili ama-calories (120), amagremu ayi-7 amafutha kanye nama-milligram ayi-150 wesodium. Iphakethe elisebenza kanye leChips Ahoy (amakhukhi amathathu), elihlinzeka ngama-calories ayi-160, ama-gramu ayi-8 amafutha nama-milligram ayi-105 e-sodium, livela njengesilo sangempela sekhukhi.

Uyazibuza ukuthi yimaphi amabhrendi ka-ayisikhilimu, ama-chips, amaqebelengwane kanye nokukhetha ukudla okusheshayo okuyi-calorie ephansi ongayikhetha, okungenani uma uqhathanisa? Funda ukuze uthole ulwazi olwengeziwe mayelana nokudla okulula okunempilo (okuningi noma ngaphansi)!

[iheda = Amaqiniso okudla okungenamsoco: yini okusondele kakhulu kokudla okulula kwekhalori ephansi ezigabeni ezi-5?]

Ufuna ubuhle obucwebezelayo, obuqinile futhi obuhlafunwayo. Zitholele amaqiniso okudla okungenamsoco mayelana nokukhetha okuhle kakhulu - nokubi kakhulu ongakwenza.

Ukhilimu oyiqhwa

Ukubheja okuhle kakhulu: Zama i-Edy's (i-Dreyer's entshonalanga ye-United States), ukukhetha okungcono ngokudla okunempilo okulinganiselayo.

U-Edy's / Dreyer's Cookie Dough ice cream (ama-calories ayi-180 nge-1/2-cup-service) asetshenziswa kalula izingxenye ezilinganayo zeBen & Jerry's Chocolate Chip Cookie Dough (ama-calories angu-300) ne-Haagen-Dazs 'Cookie Dough Chip (ama-calories angu-310). I-Plus Edy's/Dreyer's ipakisha amagremu angu-9 nje amafutha uma kuqhathaniswa namagremu angu-16 kaBen & Jerry kanye namagremu angu-20 e-Haagen-Dazs.

Ama-Chips

Ukubheja okuhle kakhulu ngesidliwo esinamakhalori aphansi: iDoritos

I-Doritos 3D's iphule umncintiswano: I-ounce eyi-1 (izingcezu ezingu-32) yalabonxantathu abashizi abagcwele umoya iqukethe amakholori angu-130 kanye namagremu angu-5 wamafutha. I-Fritos Corn Chips ipaka ama-calories angu-160 namagremu angu-10 wamafutha, futhi Ama-Lay's Sour Cream & Onion Potato Chips ahamba phambili ohlwini ngamakhalori angu-160 namagremu angu-11 wamafutha.

Amaqebelengwane angama-snack (amaphakethe afanayo anesisindo esisodwa)

Ukubheja okuhle kakhulu: I-Hostess Twinkies, ophumelele ikhalori ongaphakeme ongadla okulula

Ukumangala, ukumangala! Lokhu kudla okuhlanjalazwa kakhulu kwehlisa izandla zekhekhe emnyangweni wamakhekhe angama-snack. I-One Twinkie iqukethe ama-calories ayi-150 kanye no-5 gram wamafutha uma kuqhathaniswa ne-Little Debbie Donut Sticks (izinduku ezintathu ezincane), ezinikezela ngama-calories angama-210 kanye no-12 gram wamafutha. Qaphela amaqebelengwane agcwele ama-creme (amaqebelengwane amancane amathathu) kaDolly's Zingers

Ama-pizza okudla okusheshayo

Ukubheja okungcono kakhulu kokudla kwakho okunempilo okunempilo: Subway's Pizza Sub

I-Subway's Pizza Sub iza ekutakuleni okulangazelela i-pizza ngama-calories amancane kakhulu angama-448 kanye nama-gramu angama-22 amafutha. I-Mexican Pizza ka-Taco Bell iphakamisa i-ante ngamakhalori angu-570 namagremu angu-36 wamafutha. Ucezu olujwayelekile lwe-Domino's pepperoni & nesoseji ye-pizza yamaphakethe ngamakhalori angu-684 namagremu angu-35 wamafutha -- mamma mia, lokho akuzona ukudla okulula okunamakhalori aphansi!

Ukudla okusheshayo ama-burger angu-1/4-pound

Ukubheja okungcono kakhulu kokudla kwakho okunempilo: Wendy's Single (bamba ushizi)

Lesi slab esingu-1/4-pound senkomo yomhlabathi sikhipha umncintiswano ngama-khalori angama-350, ama-gramu ayi-15 amafutha nama-milligram ayi-510 we-sodium. IBurger King's Whopper Jr. ipakisha ama-calories angama-420, amagremu angama-24 amafutha kanye nama-milligram angu-530 we-sodium, kanti iMcDonald's Quarter Pounder nayo inikezela ngama-calories angama-420, amagremu angama-21 amafutha kanye nama-milligrams ayi-820 esimbaxa.

Buyekeza kwe-