Ungayidla Kanjani Inempilo Ngenkathi Udla Ngaphandle

-Delile

• Izeluleko Ezingu-10 Zesazi Zokudla Esidlweni
• Okufanele Ukudla (nokuthi Yini Okufanele Uyigweme) Lapho Udla Ukudla
• Buyekeza kwe-

Uyaphuma uyodla isidlo sakusihlwa? Unenkampani eningi. Cishe amaphesenti angama-75 ethu adla endaweni yokudlela okungenani kanye ngesonto, futhi amaphesenti angama-25 adla njalo ezinsukwini ezimbili noma ezintathu, ngokocwaningo olwenziwa yi-USDA.

Futhi, hey, kungani kungenjalo? Ukuvumela omunye umuntu ukuthi apheke kuyaphumula—ubumnandi obuhle ngemva kosuku olumatasa.

Inkinga ukuthi, osayizi bezabelo babhalile eminyakeni yamuva nje — futhi iningi lethu livame ukupholisha konke ukuluma. Ucwaningo olwenziwe nguBrian Wansink, Ph.D., umbhali we Ukudla okungenangqondo, kubonisa ukuthi silokhu sincinza kuze kube yilapho amapuleti ethu engenalutho kunokuba silinde imizimba yethu ibonise ukuthi sisuthi, kungakhathaliseki ukuthi usayizi wokuphakelwa mkhulu kangakanani. Ngakho-ke noma udla ukudla okunekhalori ephansi, kungenzeka ukuthi udla kakhulu.

Ukuzilibazisa endaweni yokudlela elungiswe kahle kungenye yezinjabulo ezinkulu kakhulu ekuphileni. Ngokulalela lawa masu lapho udla ukudla ezindaweni zokudlela eziyizintandokazi zakho, unganambitha izindawo zokudlela zaseChina, Mexico, Thai, Italian naseMelika ngaphandle kokusho ciao ku-lasagna noma hamba kancane kuya kuma-tostada.

Izeluleko Ezingu-10 Zesazi Zokudla Esidlweni

1. Lungiselela isimiso sendlela yokuzilambisa. Ubhukhe idina elikhulu, ngakho weqa isidlo sasemini. Uzwakala ujwayelekile? Ungenzi. Ngesikhathi ufika endaweni yokudlela ulambile, futhi sawubona, nali ubhasikidi wesinkwa! Izingcezu ezimbili noma ezintathu kamuva (ngebhotela, kunjalo), udle amakholori angamakhulu ambalwa—futhi awukaze ukhulume noweta. Esikhundleni salokho, bamba ukudla kwasemini okulula, okufana nesaladi ene-salmon nemifino kanye ne-roll okusanhlamvu okuphelele.Bese kuthi ntambama, ube nesidlwana esincane — isitsha se-yogurt yamaGrikhi noma idlanzana lamantongomane (zama la manati ayi-10 anempilo nembewu). Ukulawula ukulamba kwakho kusho ukuthi ngeke ungene kubhasikidi wesinkwa ngesikhathi uboniswa etafuleni lakho.
2. Iya kalula ewayinini. Uma ufuna ingilazi ye-pinot noir, ngazo zonke izindlela, yiba nayo. Ungamane udlule. Olunye ucwaningo lwathola ukuthi abesifazane ababezitika ngeziphuzo ezingaphezu kwezimbili ngosuku badla cishe amaphesenti angu-30 amakholori engeziwe (ngoba leyo ngilazi yesibili yekhebhu inambitheka kangcono ngocezu lwekhekhe likashokoledi, akunjalo?). Namathela engilazini eyodwa yewayini—okuyinto i-American Medical Association eyeluleka ngayo okungcono kakhulu empilweni yakho. (Okuhlobene: Ungalikhetha Kanjani Iwayini ElineCarb Ephansi)
3. Qaphela izitsha ezibhalwe "ukukhanya." Izidlo zokudla zokudlela ezinamakhalori aphansi ziyagqanyiswa kumamenyu — futhi siyakuthanda lokho! —Kodwa ngeshwa, isimangalo asilona iqiniso ngaso sonke isikhathi. Funda imenyu ngokucophelela. Funa ibhalansi yamaprotheni anciphile (inhlanzi, isifuba senkukhu, inyama yengulube, i-strip steak), ama-carbohydrate ayinkimbinkimbi (irayisi elinsundu, ipasta kakolweni ephelele) namafutha e-monounsaturated (i-canola noma i-olive oil). Uma ufuna eminye imininingwane ukukusiza ukhethe ukudla okunempilo kakhulu, iya kuwebhusayithi yokudlela ngaphambi kwesikhathi ukubona ukuthi ngabe zibhala imininingwane yokudla okunempilo kwesidlo ngasinye.
4. Zijwayeze ukulawula ingxenye. Yidla amakota amathathu walokho okusendishini yakho bese uyayeka lapho udla ngaphandle ekudleni. Ngokuka-James Hill, Ph.D., umqondisi we-Center for Human Nutrition e-University of Colorado, lesi sinyathelo esisodwa esilula singashefa kalula ama-calories angu-300 ekudleni kwakho. Ngaphezu kwalokho, uzokwaneliseka ngokudla amaphesenti angama-75 wesidlo sakho sakusihlwa ukuze ungaphuthelwa yilokho okulumayo okumbalwa.
5. Hlakanipha mayelana nesaladi. Emugqeni wesaladi, gcwalisa ipuleti lakho ngemifino, imifino, amantshontsho, kanye ne-edamame, bese uyifaka ngesipuni esisodwa noma ezimbili zokugqoka okunamafutha aphansi. Nciphisa ama-bacon bits, ushizi, ama-croutons, nokugqoka okunokhilimu. I-Ditto ye-pasta, i-tuna, noma amasaladi enkukhu abhukuda ku-mayo. Namathela ekomitini yekota ukhonza noma ngaphansi. (Okuhlobene: AmaSaladi Aphilile Angaxakile Emabala Amalungiselelo Wakho Esidlo Sasemini)
6. Ungesabi ukubuza. Izindawo zokudlela zizohlonipha zonke izinhlobo zezicelo ezikhethekile—okufanele ukwenze ukukhuluma. Oda ukudla kwakho okugosiwe, okubhakiwe, okufriziwe, okubotshiwe, noma okushisayo esikhundleni sokuthosiwe. Cela izitsha ezizophekwa ngamafutha omnqumo amancane esikhundleni sebhotela. Cela imifino eyengeziwe — ne-pasta encane — ku-pasta primavera yakho.
7. Khetha amaprotheni angcono kakhulu. Une-steak? I-10-ounce rib-iso ingapakisha amakholori angu-780 noma ngaphezulu. Funa ukusikwa kwenkomo okunamafutha, okufana ne-tenderloin, i-flank steak, noma imicu lapho udla ekudleni. Usayizi wokuphakelwa onconyiwe cishe ama-ounces angu-5 (cishe ubukhulu bentende yesandla sakho). Uma indawo yokudlela inganikezi encane kangako, sika ingxenye yakho bese uyisa enye ekhaya. (Bese sebenzisa leyo nyama eyengeziwe kulezi zitsha ze-Steak, i-Polenta, ne-Avocado!)
8. Thola okwengeziwe ngemali encane. Abantu abaningi banamathela emcabangweni wokuthi kufanele badle i-entree. Uthi ubani? Oda ama-appetizers amabili esikhundleni salokho futhi uzosampula ukudla kabili kodwa udle kancane sekukonke. Noma yiba nesiphuzo esisodwa bese wabelane ngesifundo esikhulu nomngani.
9. Yenza ukushintshashintsha okunempilo. Khetha okusanhlamvu okuphelele njengelayisi elinsundu noma isinkwa sikakolweni ophelele phezu kwesinkwa esimhlophe elicwengekile nelayisi. Dlulisa ama-French fries kanye namazambane afakwe ushizi bese u-oda imifino emibili, eshisiwe, noma isaladi nemifino. Esikhundleni sezitsha ezi-creamy ze-pasta, khetha lezo ezinososo bakatamatisi, okuvame ukuba ngamafutha amancane nama-calories. (Okuhlobene: *Simangele* Lezi zindawo zokudlela eziyi-10 ezinempilo esheshayo)
10. Yidla i-dessert. Asidlali. Zama ukuzincisha umoya opholile ushokoledi futhi ungahle uthambekele kokubi kakhulu (njengebhokisi lonke lika-ayisikhilimu) lapho ufika ekhaya. Ukudla okuhlakaniphile kwesu lokudla: Oda itafula elilodwa lesidlo. Ukulunywa okumbalwa kufanele kunelise izinyo lakho elimnandi. Awukho esimeni sokwabelana? Cela i-dessert enama-calories aphansi wamajikijolo noma i-sorbet yezithelo encane.

Okufanele Ukudla (nokuthi Yini Okufanele Uyigweme) Lapho Udla Ukudla

Zama lokhu kudla okunekhalori ephansi nokukhetha okunempilo kulo lonke uhlobo lwendawo yokudlela.

Ukudla okusheshayo

• Khetha: Inkukhu noma inhlanzi eyosiwe (cela isosi eceleni bese usebenzisa isipuni esisodwa) ngesaladi eluhlaza (ukugqoka ohlangothini)
• Hhayi: Ukudla okuthosiwe okujulile. Yenza lezi zokupheka zokudla okusheshayo oku-3 okunxanela ekhaya esikhundleni salokho

I-Mexican

• Khetha: Ama-Fajitas enziwe ngezinyama nemifino eyosiwe, ama-burritos noma ama-enchiladas agcwele inyama yenkukhu, imfanzi noma inyama epholile nenani elincane loshizi
• Hhayi: Izitsha ezigcwele ushizi, ama-chimichangas othosiwe, ubhontshisi othosiwe, izitsha ezinkulu zama-tortilla chips (ezimbalwa ezine-salsa zilungile, # ibhalansi), izimbiza zama-margaritas (namathela engilazini eyodwa)

IsiJapane

• Khetha: ISushi eyenziwe ngemfanzi, i-tuna, i-tofu, noma imifino, isashimi, isobho se-miso, izitsha ze-teppanyaki (inyama, inhlanzi, noma imifino ephekwe ku-griddle yensimbi)
• Hhayi: I-Tempura, izingqimba ezinkulu zemiqulu ye-sushi (ngayinye ingaba ama-calories angu-250 noma ngaphezulu, futhi ungadla kalula amabili noma amathathu), i-teriyaki (usoso ungaqukatha ushukela omningi)

IsiShayina

• Khetha: Imfanzi ethosiwe, inkukhu nemifino, irayisi elinsundu elishubile
• Hhayi: Izitsha ezinamasoso ashubile anoshukela-nomuncu njengenkukhu ye-Kung Pao, izitsha ezinkulu zelayisi, amaqanda athosiwe, i-lo mein, ukudla okuyisinkwa noma okuthosiwe okujulile njengenyama yenkomo ewolintshi.

Indiya

• Khetha: Inkukhu yeTandoori noma okunye ukudla okuphekwe kuhhavini we-tandoor; funa izitsha ze- "tikka" noma ze- "bhuna", ezingamboziwe ngososo abasindayo (noma i-DIY lezi 8 Easy Indian Recipes)
• Hhayi: Izidlo eziza nososo olu-creamy, ama-naan (izinkwa zase-India ezijwayele ukufakwa amazambane noma ukhukhunathi futhi kufakwe ibhotela), ama-samosa athosiwe

IsiNtaliyane

• Khetha: Imifino noma ukudla kwasolwandle i-antipasto, isobho le-minestrone, inhlanzi noma izitsha zezinkukhu ezinikezwe imifino, inyama eyosiwe
• Hhayi: Ukudla okuthosiwe futhi okunesinkwa okufana ne-veal noma isitshalo seqanda i-parmesan, amasoso akhilimu anjenge-fettuccine Alfredo, izitsha ezifakwe ushizi njenge-manicotti nama-calzones

Isitolo sekhofi

• Khetha: Ikhofi ye-8-ounce enobisi; Amakholori ayi-11
• Hhayi: I-latte engu-20-ounce; Ama-calories angu-340 (Okuhlobene: Iziphuzo Zekhofi Ezinempilo Ezinambitha Kuphela Ukuzitika)

Buyekeza kwe-