Ukudla Okushisayo KwamaKhalori Aphansi: Hlala Unciphise

-Delile

• Umbuzo: Angivamile ukupheka futhi ngikhetha uku-oda i-takeout. Ingabe kukhona ukukhetha ukudla okuhlakaniphile, okunekhalori eliphansi lamaShayina?
• Uyathanda ukuzihlanganisa futhi umenyelwa emaphathini amaningi kule nyanga. Mhlawumbe uyazibuza ukuthi unganamathela kanjani ekudleni okunamafutha amancane, akunjalo?
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Umbuzo: Angivamile ukupheka futhi ngikhetha uku-oda i-takeout. Ingabe kukhona ukukhetha ukudla okuhlakaniphile, okunekhalori eliphansi lamaShayina?

Impendulo:

Yebo, kepha kufanele uqaphele lapho ukhetha ukudla okunempilo. Nawa amanye amathiphu wokudla okunamafutha aphansi kanye nokuqonda:

1. Izitsha eziningi zamaShayina ziqukethe imifino kanye namaprotheni anciphile, kepha izingxenye ezinkulu kanye namafutha, nososo abanoshukela kungenza lokhu kudla kube ngaphansi kokufiseleka okhalweni lwakho.
2. Umbiko omusha ovela kuCentre for Science in the Public Interest (CSPI) uveze ukuthi kunama-calories aphakathi kwe-1 000 ne-1,500 kuma-entrees amaningi ama-Chinese-futhi lokho akunakho ukufaka irayisi, ama-noodle ama-crispy nokunye okunye. Ngaphezu kwalokho, okunye ukudla okudumile, okufana ne-chow mein nenkukhu enososo kabhontshisi omnyama, kutholwe kuqukethe cishe izinsuku ezimbili ze-sodium.
3. Ukuze u-ode ngokuhlakanipha, "gwema izitsha ezithosiwe ezijulile, ucele amasoso eceleni, futhi unciphise osayizi bokuphaka," kweluleka uSarah Krieger, R.D., okhulumela i-American Dietetic Association. Uncoma ukuthi u-ode ukudla okunempilo okulandelayo ukuze uthole ukudla okunama-calories angaphansi kuka-450:
   a. umqulu wasentwasahlobo
   b. izinkomishi ezimbili zesobho lokudonsa amaqanda
   c. inkomishi yelayisi elinsundu
4. Noma khetha imfanzi nge-lobster sauce (okuyi-calree entree ocwaningweni lwe-CSPI) bese uhlukanisa i-oda lamadombolo emifino ashubile nomngane wakho ngesidlo sasemini esinamakhalori angama-600.

"Ungenza isidlo osithandayo sibe nempilo ngokusixuba nemifino eshisiwe bese usonga uhhafu ngobunye ubusuku," kusho uKrieger. Ekugcineni, ziphathe ngekhukhi lenhlanhla; inama-calories angu-30 nje futhi ayinamafutha. [header = Amathiphu okudla okunamafutha amancane emicimbini: ungahlangana futhi unamathele ohlelweni lwakho lokudla.]

Uyathanda ukuzihlanganisa futhi umenyelwa emaphathini amaningi kule nyanga. Mhlawumbe uyazibuza ukuthi unganamathela kanjani ekudleni okunamafutha amancane, akunjalo?

Ngandlela thize, kuhle ukuba uvemvane lomphakathi. "Zikhumbuze ukuthi ukuhambela amabheshu amaningi kusho ukuthi uzoba namathuba amaningi okujabulela lokho kudla okunothile, okugcwele amakhalori," kusho u-Amy Jamieson-Petonic, R.D., umphathi wezempilo yabasebenzi eCleveland Clinic e-Ohio. "Ngaleyo ndlela uzozizwa ungaphansi kwengcindezi yokwenza isampula yonke into futhi ungasabalalisa intethelelo yakho emasontweni azayo."

Nawa amathiphu wokudla awusizo:

1. Nciphisa esibalweni sakho sekhalori: Njengoba ngokungangabazeki uzobe udla kakhulu ngezinsuku lapho kunephathi khona, kuzodingeka unxephezele ngokusika ama-calories ayi-100 kukhalori lakho lansuku zonke inyanga yonke. Lokho akusikho okuningi-ucezu lwesinkwa noma ingilazi yejusi, isibonelo.
2. Ephathini, gcwalisa ngamafutha aphansi, ukudla okunempilo: Etafuleni le-buffet, gcwalisa uhhafu wepuleti elincane ngokudla okunempilo okunekhalori ephansi njengesaladi, ama-crudites, noma izimfanzi, bese ugcwalisa okusele ngezibiliboco.
3. Qeda ukoma kwakho: Futhi ngenkathi wazi kangcono kunokufika ephathini ulambile, ungomi futhi. "Yiba nebhodlela lamanzi ngaphambi nje kokufika ukuze ungagxili e-cocktail yokuqala ukuze uqede ukoma kwakho," kusho uJamieson-Petonic. Bese uzikhawulele eziphuzweni ezimbili zotshwala ezinamakhalori angaphansi kuka-150 lilinye: ingilazi yewayini noma i-champagne, i-Bloody Mary, noma i-gin ene-diet tonic.

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