Sika ama-calories lapho udla ngaphandle — Vele ukhethe imenyu

-Delile

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Ngemuva kokuqala kancane, ikhalori libala kumamenyu wokudlela (lapho i-New FDA Ruling yenza kuphoqeleke kumaketanga amaningi) ekugcineni aya ngokuthandwa kakhulu. Futhi ocwaningweni olunze eSeattle, inani labantu abathi babheka imininingwane yokudla okunempilo ezindaweni zokudlela liphindwe kathathu eminyakeni emibili edlule. Ukuba nolwazi kumamenyu kubonakala kusebenza, kukhuthaza amakhasimende uku-oda ukudla okunesilinganiso sama-khalori ambalwa ayi-143, ucwaningo lukhombisa.

Kepha uma kukhulunywa ngokudla okunempilo, ama-calories akuyona i- kuphela into ebalulekile. Futhi uma uqala ukuzama ukukala ezintweni ezifana namafutha, i-fiber, ne-sodium, idatha yokudla okunempilo ithola ukudideka okuningi. Ngakho-ke sibuze uRosanne Rust, uchwepheshe wezokudla kanye nomlobi we Indawo yokudlela yekhalori yamaDummies ngosizo lokuhumusha lawa amalebula.

1. Okokuqala, bheka usayizi wokuphaka. Le yinto ephezulu ehamba nabantu phezulu, kusho uRust. Bacabanga ukuthi ba-oda okuthile okunempilo, bengazi ukuthi isidlo empeleni kungama-servings amabili (futhi aphindwe kabili ama-calories, i-sodium, amafutha, noshukela), noma ukuthi idatha yokudla okunempilo ibheka kuphela eyodwa ingxenye kwesidlo se-combo. (Funda Amathiphu Okulawula Ingxenye Engu-5 Ukuyeka Ukudla Ngokudlulele.)

2. Bese uhlola ama-calories. Hlela okuthile okungama-calories angu-400, nakuba noma yini ephakathi kuka-300 no-500 izokwenza, kusho uRust. Uma ufuna ukudla okulula, thola ama-calories angu-100 kuya kwangu-200. (Lapho ama-calories amaningi esengcono.)

3. Thola okuqukethwe kwamafutha. I-fat-free akuyona inketho engcono kakhulu, njengoba abakhiqizi bashintsha ukunambitheka okulahlekile nezinye izithasiselo ezifana noshukela. Kodwa i-Rust incoma ukuthi ubeke ikepisi emafutheni agcwele, ngokukhetha ukudla noma ukudla okulula ngaphandle kwamagremu angu-6 amafutha ngokuphakwa ngakunye. "Ukunikeza umbono, abesifazane abaningi kufanele bahlose ukuthola u-12 kuya ku-20 wamafutha agcwele ngosuku, esewonke," esho. (Ingabe Kufanele Siyiqede Ngempela Impi Yamafutha?)

4. Okulandelayo, thola i-fiber. Lokhu kulula-bheka nje inombolo enkulu kune-zero, kusho uRust. "Uma okuthile kune-zero fiber futhi kungelona iphrotheni (njengenyama), mhlawumbe kumane kungumkhiqizo wesinkwa se-fiber ephansi." Lokho kusho ukuthi uzothola ama-carbs noshukela kuwo-hhayi okunye okuningi.

5. Ekugcineni, scan ushukela. Okunye ukudla okunempilo (njengezithelo noma ubisi) kunoshukela omningi uma kuqhathaniswa, ngakho-ke lokhu kumayelana nokukhipha okukhethwa kukho kwe-super-saccharine nokukhetha izinhlangothi ezihlakaniphile. "Uyazi ukuthi kukhona ushukela kuma-dessert nakuma-sodas, kodwa futhi kungena phakathi kososo bokucwilisa njenge-BBQ nokugqokwa kwesaladi," kuchaza uRust. Sebenzisa ukwahlulela kwakho; uma okuthile kubonakala kuvaliwe (amagremu angu-50 kashukela ku-hamburger?), gwema. (Futhi, hlola lo mhlahlandlela olula ekudleni koshukela we-Detox.)

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