I-infographic Yokusiza Osayizi Ngokudla Kwakho Okuthandayo Okunempilo

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Noma ngabe udla ukudla okunomsoco, ungahle ungadli okuhlakaniphile. Uma sazi ukuthi ukudla kunempilo, sivame ukucabanga ukuthi akunandaba ukuthi sidla kangakanani, kusho u-Paige Smathers, R.D.N., isazi sezokudla esizinze ngaseSalt Lake City, e-Utah.Njengoba usayizi wokuphaka ongalungile ungalimaza nokudla kwakho njengokudla okungalungile, nansi indlela elungile yokuphakela ukudla okulula okuyishumi kodwa okukhohlisayo. ' okumnandi.)

Okusanhlamvu

Uma ugcwalisa isitsha esivamile nge-cereal ekuseni, mhlawumbe wehlisa izinkomishi ezimbili, kusho uKatherine Isacks, RD, isazi sokudla okunempilo esizinze ngaseBoulder, eColorado. Leli phutha livamile: "Abantu abanaso ngempela isibambo kusayizi wesabelo sabo sokusanhlamvu," kusho u-Isacks. Bheka osayizi abakhonzayo emabhokisini akho owathandayo-imvamisa inkomishi engu-3/4 enkomishini eyodwa. Uma udla izitsha ezingaphezu kwesisodwa, njengoba kwenza abantu abaningi, lokho kuyinkinga enkulu nakakhulu, noma kungeyona inguqulo enoshukela. "Ukudla okusanhlamvu okunempilo kakhulu okugcwala kakhulu kungagcina kuyikudla kwasekuseni okugcwele ikhalori kanye ne-carb uma udla kakhulu," kusho u-Isacks. Uphakamisa ukuthi kuthengwe indishi encane elingana nenkomishi nje. Yigcwalise, uyijabulele, futhi wenze. (Phaka enye yezinketho zokudla okusanhlamvu okuhle kakhulu ukukusiza ukuthi uphile isikhathi eside.)

Ijusi yewolintshi

Inkinga yokuqala ngejusi ukuthi ingaphansi kwesithelo sonke. Amawolintshi ane-fiber futhi kungenzeka apakisha ama-antioxidants amaningi kunefomu elicutshungulwayo, eliketshezi, kusho u-Isacks. (Funda yonke indaba kokuthi Yini Enempilo Kakhudlwana, Amawolintshi noma Ijusi Eliwolintshi?) Nokho, uma ungakwazi ukucabanga ukudla kwasekuseni ngaphandle kwesiphuzo, lesi esinye isikhathi sokulinganisa kabusha isilungiselelo sakho sendawo. Iningi labantu ligcwalisa futhi lehle ingilazi yama-ounce ayi-7 noma okubi kakhulu, ingilazi eyi-12-ounce, okugcina okufaka amakhalori ayi-175 no-31 amagremu kashukela! Thenga ingilazi yejusi encane kunazo zonke ongayithola bese uyigcwalisa 3/4 yendlela, kusho abakwa-Isacks. Usayizi wengxenye ofanele wokugcina ukudla kwakho kwe-carb nekhalori endaweni efanele ama-ounces ama-4.

Ushizi

Yize ushizi ugcwele i-calcium namaprotheni futhi empeleni unomsoco kakhulu, unamakhalori aminyene. Inkomishi lengxenye ye-cheddar eshisiwe, ngokwesibonelo, ipakisha amakhalori angama-229. Ushizi ungaba yinkinga ikakhulukazi kwabesifazane abanciphise ukudla inyama futhi basebenzise ushizi esikhundleni, kusho u-Isacks. "Bazodla ama-ounces angu-3 kashizi ngeprotheni yabo eyinhloko, futhi bathola ama-kilojoule angaba kabili noma kathathu kunokuba babe nenyama yengulube ethambile noma ibele lenkukhu," esho. Iseluleko sakhe: Cabanga ngoshizi njenge-agent yesinongo bese ukhetha izinhlobo ezinesibindi njengembuzi noma ushizi oluhlaza okwesibhakabhaka ukuze ufafaze amanani amancane (cishe i-ounce) emaqandeni nakwezinye izitsha (njenge-10 Best Cheese Recipes to Satisfy Your Cravings.). Ngaleyo ndlela uthola ukunambitheka okuningi kwama-calories ambalwa. Ngokudla okulula, thenga izinti zikashizi ukuze uqagele ukusika i-ounce elilodwa ebhokisini.

I-yogurt

Uma uthenga iyogathi esitsheni esikhulu, kulula ukuyikha kakhulu. Lwela cishe ama-ounces ayisithupha, noma inkomishi engu-3/4, ngesikhathi esisodwa, kusho uSmathers. Lilinganise, okungenani okokuqala. "Thatha isithombe sengqondo sokuthi kubukeka kanjani, bese kuthi njalo uma udla iyogathi, lungiselela leyo ngxenye yesilinganiso," kusho uSmathers. Yiqiniso, uhlobo lwe-yogurt lubalulekile futhi. Ngaso sonke isikhathi finyelela iyogathi yesiGreki ecacile-akudingeki ukhathazeke ngoshukela, futhi ngeke kudingeke ukuba uqaphe kakhulu ngezingxenye zakho (ukudla ama-ounces angu-9 esikhundleni sama-6 wamafutha agcwele kuzobiza cishe ama-calories angu-80. ). Kepha noma kunokudla okuhle, kubalulekile ukugcina usayizi wengxenye uhlole ukuze ukwazi ukugcwalisa ukudla kwakho ngezakhi ezahlukahlukene zomzimba, kusho uSmathers. (Zama enye yalezi zindlela zokupheka eziyi-10 zeYogathi yesiGreek.)

I-Popcorn

Lokhu kuncike ekutheni udla phambi kweNetflix noma i-IMAX. I-popcorn ekahle yenziwa ekhaya kusetshenziswa i-air popper, hhayi ehlanganiswe ibhotela noma ushukela. Ngemuva kwalokho ungadla izinkomishi ezi-3 noma ezi-4, akukho lutho olukhulu, kusho uSmathers. (Kuzokubiza kuphela ama-calories ayi-100 noma kunjalo.) Ungaphuma futhi ekudleni isikhwama esincane esinama-khalori aphansi we-popcorn oshaywayo. Ithiyetha yefilimu, nokho, iyindaba ehlukile. "Kufanele ucabange ngalokho okufakwa ku-popcorn, futhi lokho kushintsha ukuthi ungakanani usayizi wengxenye enengqondo," usho kanje. Ngisho nesikhwama esincane kunazo zonke eCarmike Cinemas, ngokwesibonelo, singama-calories angu-530. Uma uyifuna ngempela, thenga inketho encane kunazo zonke bese uyihlukanisa nabangane abambalwa. Nciphisa isabelo sakho cishe ezinkomishini ezi-2, futhi ungakwenzi lokhu kube umcimbi ojwayelekile, kusho uSmathers. (Nikeza ama-popcorn akho ukuthuthukiswa kokunambitheka ngenye yalezi Zindlela Zokupheka Ezihle Zempilo ezinama-Toppings Akhohlisiwe.)

Ukwatapheya

I-guacamole engcwele! Noma umMelika ovamile edla cishe uhhafu wekotapeya ngasikhathi sinye, usayizi onconywayo wokuphaka u-1/5 kuphela wezithelo, ngokusho kwedatha yeCDC. Kodwa ungakhathazeki kakhulu ngokusika ucezu lwamaphesenti angu-20. "Ngicabanga ukuthi indlela enhle yokuthola ukwatapheya ikusukela kwikota kuya kuhafu ngesikhathi," kusho uSmathers. Amafutha aphilile kuma-avocado azokusiza uzizwe ugcwele ngenkathi unikeza okuluhlaza okwanelisayo, okugculisayo ama-buds wakho wokunambitha akufunayo. Inkinga ngokudla isithelo sonke? Ingaphezu kuka-300 kilojoule. (Shintsha nge-10 Savory Avocado Recipes (Lokho Akuyona iGuacamole).)

IPasta neRayisi

Abantu abaningi bagcwalisa uhhafu noma ngaphezulu wepuleti labo ngalezi zinhlangothi ezinesitashi. Lokho kuyinkinga ngoba i-pasta noma irayisi kufanele kuthathe ingxenye yesine yaleyo ndawo, kusho uSmathers. Njengoba sazi ukuthi lokhu kudla akukona ukukhetha okuhlakaniphe kakhulu, kulula ukuthi uzitshele ukuthi ukhulu noma uye ekhaya. Lokho kuyinkinga ngoba uma udla ipuleti le-spaghetti, wehlisa amakholori nama-carbs amaningi kunalokho okudingayo. Futhi, awutholi amaprotheni anele nezithelo nemifino. "Uma ubeka i-pasta kuqala, ngeke kube khona isikhala esanele sokwenza noma yini ngaphandle kwezinhlayiya ezimbalwa ze-broccoli," kusho isazi sokudla saseSeattle uMarlene Maltby, R.D.N. (Yeqa icala: 15 Amaresiphi wePasta aneKhalo eliphansi Okudla Kwakusihlwa Kwe-Italian Okunempilo.)

Amantongomane

Amafutha anempilo kumantongomane ahlotshaniswa nezinzuzo ezihlukahlukene zezempilo. Kodwa-ke, idumela labo elihle lingaholela ezinkingeni: Ngoba abantu bacabanga ukuthi amantongomane njengokudla "okuhle", bacabanga ukuthi bangadla noma yini abayifunayo, kusho uSmathers. Inkomishi yekota, noma idlanzana elincane, ukukhonza okuhlakaniphile. Ukukusiza unamathele kulokho, thenga amantongomane aluhlaza angenasawoti, kuphakamisa uSmathers. Imizimba yethu yenzelwe ukufisa usawoti, ngakho-ke kunzima ukubeka amantongomane anosawoti phansi. Kulula ukuhlala ulawula ngamantongomane angenawo usawoti ngoba empeleni uzoguliswa ukunambitheka ngemuva kwesikhashana. Esikhundleni sokuwashiya esitsheni noma esitsheni esiningi, beka amantongomane emasakeni amancane ukuze ulungele ukukhonzwa ngaso sonke isikhathi. Bhanqa izithelo ezintsha noma imifino ukukusiza ugcwalise ngaphandle kokulayisha ama-calories, kusikisela uMaltby.

Amantongomane Amabhotela

Izipuni ezinqwabelanisayo akuwona umngane wakho. Njengamantongomane, ama-nut butters angaba nomsoco, kodwa apakisha ama-calories amaningi futhi ehle nakakhulu kunamantongomane. Linganisa izipuni ezimbili ze-nut butter ukuze ubone ukuthi ibukeka kanjani ngempela. Lwela okungako njalo lapho ukudla, kusho uSmathers. (Nawa ama-40 "I-Betcha Ayikaze Izame Lokhu!" Izindlela Zokudla Ibhotela Lamantongomane.)

I-Trail Mix

Kulula kakhulu ukudla imiksi ye-trail eningi kakhulu. Kakhulu impela, empeleni, ukuthi amaSmathers avame ukuncoma ukuhlanganiswa komkhondo kumakhasimende abheke kuwo inzuzo isisindo. Uma kungewena lowo, bambelela enkomishini engu-1/4 kuya ku-1/2, efakwe ezikhwameni zepulasitiki eziziphulwe ukuze ungakwazi ukudlula emanzini. Izingxenye ezijwayelekile zemiksi ye-trail zivame ukuba ngamakhalori amaningi (amantongomane, isibonelo) noma ama-carbs aphezulu (njengezithelo ezomisiwe nezingcezu zikaswidi). Ngomxube wamaprotheni aphezulu, amaSmathers ahlanganisa ama-flakes kakhukhunathi, amantongomane aluhlaza, nama-cranberries omisiwe (yi-Ultimate Healthy Trail Mix).

Ama-Smoothies Amabhodlela

Hlola ilebula: Ngokuvamile le mikhiqizo ipakisha amasayizi amaningi wokuphakela. Uma uhlanganisa yonke into, uzokwehlisa ama-carbs amaningi nama-calories, kepha mhlawumbe akunamafutha amaningi namaprotheni. "Inkinga ngalokho ukuthi ama-carbohydrate awakuniki amandla ahlala njalo," uSmathers. "Kukunika amandla asheshayo kodwa wenza uhlobo lokuphahlazeka kuwo ngokushesha, futhi ulambe maduzane futhi kungaholela ekudleni okwengeziwe." Ungcono uma wenza i-smoothie engu-12-ounce ekhaya ngesithelo neyogathi yesiGreki enamafutha agcwele, kusho uSmathers. (Shintsha iresiphi yakho ejwayelekile ngesinye salezi Zithako ze-Smoothie ezingalindelekile eziyi-14 kanye Nezithako Zamajusi Ohlaza Okotshani.) Kodwa-ke, ubushelelezi be-smoothie obusemabhodleleni buyinikeza indawo ekhethekile ekudleni kwakho usohambeni, esikhumulweni sezindiza, njll. Phuza uhhafu uyibhangqe nento ecebile ngamaprotheni namafutha.

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