Ingabe Ukudla Kwakho Kuyakudlisa?

-Delile

• Buyekeza kwe-

Ingabe uyiNkosazana Yephathi Ye-Cocktail ezulazula kumcimbi ohlukile njalo ebusuku noma i-Fast-Food Fiend ebamba ukudla kwase-Chinese bese iphahlazeka esofeni? Kunoma ikuphi, ukudla kwakho kusihlwa kungahle kulimaze imizamo yakho yokwehlisa isisindo. "Abesifazane abaningi badla uhhafu noma ngaphezulu wama-khalori abo esidlweni sasebusuku nasebusuku, imvamisa bewudlulisa kumafutha, ushukela nezinhlamvu ezicutshunguliwe - ukukhetha kokudla okubukela phansi impilo yabo, izibalo nemizwa yabo," kusho umhleli onikela nge-SHAPE u-Elizabeth Somer, MA, RD, umbhali we I-Food & Mood Cookbook (Izincwadi ze-Owl, 2004).

Isihluthulelo sempumelelo silele ekuvuseleleni imikhuba yakho yokudlela ngendlela evumelana nawe, kusho ochwepheshe bokudla. Vula ikhasi ukuthola ubuntu bakho besidlo sakusihlwa kanye nezixazululo zochwepheshe zokwehlisa isisindo ezenziwe ngendlela othanda ukuyidla. Siphinde safaka izindlela zokupheka ezine ezenziwe ngokwezifiso nguKathleen Daelemans, umbhali we Ukuthola Ukudla Okuncane Nokuthanda! (UHoughton Mifflin, 2004) nompheki ogcine isisindo sakhe sokulahlekelwa isisindo esingamakhilogremu angama-75 iminyaka engaphezu kwengu-13.

UMNGANI WOKUDLA OKUSHESHAYO

Inkinga Ukhathele kakhulu ukupheka, uzivuza ngokuthatha. Kodwa-ke kulula ukufika ngentengo: IBurrito ejwayelekile inama-calories angama-700 nama-gramu angama-26 amafutha (ama-7 agcwele); ukudla okuvamile kwenkukhu yaseShayina, njenge-kung pao, kunama-calories angu-1,000. "Kodwa ukudla okusheshayo akumele kufane nokudla okungenamsoco," kusho uLisa Sasson, R.D., umsizi kaprofesa emtholampilo eMnyangweni Wezokudla waseNew York, izifundo zokudla kanye nempilo yomphakathi eNew York City. Phuma ngaphandle kwebhokisi le-pizza, uphakamisa u-Carolyn O'Neil, M.S., R.D., omunye umbhali we Isidlo: Ekudleni Okunempilo nokuba Nobuhle (Izincwadi ze-Atria, 2004). Ziqeqeshe ukubheka ukukhetha okunempilo kakhulu ezindaweni ezingalindelekile.

Izixazululo ze-Fast-Food Fiends

* Bheka izinketho ezinamakhalori aphansi kumajoyinti akho okudla okusheshayo. Khetha izingxenye ezincane nezitsha ezilungiselelwe ngamafutha amancane. Isibonelo, shintsha i-burrito yenkomo nokhilimu omuncu uthole i-taco ethambile yenkukhu eyosiwe ne-salsa. Uzokonga ama-calories ayi-510 no-22 gram wamafutha. Inkukhu ye-Trade General Tso yenkukhu eshisiwe nemifino ngenkomishi yerayisi elinsundu. Uzokonga ama-calories angu-500, futhi phakathi nokudla okuyisikhombisa okukhiphayo uzonciphisa amakhalori anele ukuze wehle ngephawundi elingu-1.

* Yeka ukuba "nomqondo wenani." Ubukhulu beBiggie buphinda kabili amafries akho ngekota eyengeziwe, kepha ngumzimba wakho okhokhelayo. Ukudla okuthosiwe okukhulu kwama-french kunama-calories angu-520 namagremu angu-26 amafutha. Yize lokhu kungeyona inketho enempilo kunazo zonke, ukuphakelwa okuncane kunama-calories angama-210 nama-gramu ayi-10 amafutha. Esikhundleni salokho, oda amazambane abhakwe nge-salsa; amazambane ama-5-ounce anama-calories ayi-100 nje, awekho amafutha kanye no-3 gram we-fiber.

* Funda ukuzenzela "ukudla okusheshayo," kusho umbhali wencwadi yokupheka kanye nomkhulu wokwehlisa isisindo uKathleen Daelemans. Esikhundleni sokuma endaweni yokudlela ngemuva komsebenzi, thatha ucezu lwenhlanzi entsha emakethe yangakini, ongayishisa kamuva ku-microwave ngemizuzu. Ngenkathi usesitolo, gcina izisekelo ezimbalwa ezenza ukushaya ama-dinner enempilo i-cinch, njengemifino egezwe ngaphambi kwesikhathi, ama-veggies e-salad-bar kanye nobhontshisi abamnyama abasemathinini.

I-DIVA YOKUDLA

Inkinga Ukuphila ngokudla okunekhalori ekhawulelwe -- ikhofi lesidlo sasekuseni kanye nesaladi yemifino kuphela yesidlo sasemini -- kukwenza uzizwe ulungile. Kepha iqiniso ukuthi awutholi izakhamzimba ezanele zokukwenza usuku lonke. Kusihlwa ushaye udonga. "Ubulawa yindlala!" USasson uthi. "Ungalokothi uvumele ukulamba - kunomphumela omubi." Umphumela uba "ukudla ngokushesha" ngesikhathi sesidlo sakusihlwa, kusho u-O'Neil, isikhathi sokuzilibazisa esingakushiya uzizwa unqotshiwe futhi udangele.

Izixazululo Zokuhlukaniswa Kwamadivosi

Ukugcina imood izinzile futhi ugweme ukuzitika ngokudla ngesikhathi sokudla, hlukanisa ibhulakufesi nesidlo sasemini kube ukudla okuncane okunomsoco njalo emahoreni amathathu kuya kwamane usuku lonke, ukhumbula amakhalori akho aphelele owadlile. "Awukwazi ukwehlisa ulaka lwakho uma ungumuntu odla imfuyo, kodwa ungakwazi ukuqeda umuzwa wokulamba ngokweqile futhi uzilungiselele ukuzitika," kusho uMadelyn Fernstrom, Ph.D., umqondisi weNyuvesi yasePittsburgh Medical Isikhungo Sokulawulwa Kwesisindo.

Vimbela isaladi lesidlo sasemini elincane. Engeza amaprotheni angenalutho kumifino yakho futhi uzogcina ukulamba kude. Zama ama-ounces ayi-3-4 we-tuna egcwele amanzi, inkomishi engu-1/2 yobhontshisi, amaqanda amhlophe aqoshiwe noma i-ounce lama-alimondi aqoshiwe, u-O'Neil weluleka.

* Khetha ukudla okunevolumu ephezulu, enefayibha eningi ngesidlo sakusihlwa. Ungaba nokudla okwanelisayo ngaphandle kokushaya isabelo sakho sosuku lonke sekhalori ngesikhathi esisodwa ebusuku. Vele uqiniseke ukuthi inqwaba yalokho okusepuletini lakho ivela kwimifino elungiselelwe kahle.

I-NOSHER EPHAKAMILEYO

Inkinga Ngemva kokudla lokho okubheka njengesidlo sakusihlwa esinengqondo -- ukudla okufakwe eqhweni kanye notamatisi wamacherry -- ukudla okulula kuyaqala. Yize udla amakhukhi amabili noma amathathu nje ngasikhathi sinye, ubusuku buphela ngebhokisi elingenalutho njengama-cookie angu-1,440 owadlile. "Indlala kungenzeka iyiqiniso futhi iyiqiniso noma ingokomzwelo," kusho uDaelemans. "Uma ukudla kuwukulungisa isikhashana kunoma yini enye okuphethe kabi, ngeke kusebenze -- futhi yisikhathi sokuhlola izixazululo zangempela. Uma ulambile ngempela, udinga ama-calories aminyene kakhulu esidlweni sakusihlwa futhi uhlele. ngaphambi kokuhlasela kwakusihlwa. "

Izixazululo ZabaNosher Abaziwa

* Thola ukuthi yini ebangele konke lokho kudla. Gcina ijenali yokudla amasonto amabili ukuze uthole phansi ukuthi kungani udla, kusho uDaelemans. Qopha izikhathi odle ngazo, ukuthi udleni nokuthi ubuzizwa kanjani ngaleso sikhathi.

* Sebenzisa amafutha anempilo esidlweni sakho sakusihlwa. Uma usalambile imizuzu engama-20 ngemuva kokudla kwakusihlwa, imvamisa kusho ukuthi ubengenawo amaprotheni noma amafutha anele - womabili akhuphuka izinga lokwaneliseka kokudla. Futhi asikho isidingo sokuba fat-phobic. "Amafutha amancane ahamba ibanga elide," kusho u-O'Neil. Zama ukufaka isipuni (ama-khalori angama-40 kuphela) kawoyela wamafutha omnqumo noma i-basil efakwe imifino eshubile.

* * Ngemuva kwesidlo sakusihlwa, lungiselela ukudla kosuku olulandelayo. Ngokuwasha isipinashi, ukuqoba u-anyanisi, ukuxebula izaqathi noma ukugeza amagilebhisi, uzokwanelisa isifiso sakho sokuba eduze nokudla ngendlela enempilo, kusho uDaelemans, futhi uzoqinisekisa ukuthi isidlo sakusasa sinomsoco futhi.

Hlela ukudla kwakho okulula. Londoloza ama-calories angu-200 enani lakho lansuku zonke ngemuva kwesidlo sakusihlwa. Bahlukanise ngendlela evumelana nawe kakhulu. Uthanda ukulala ubusuku bonke? Khetha okuthokozisayo kwangemva kwesidlo sakusihlwa okunikeza ivolumu enkulu ngamakhalori ambalwa, njengama-popcorn alula, imifino esikiwe ngaphambilini ene-salsa noma i-Mock Deep-Fried Chickpeas (bona iresiphi lapha.) Noma, hlukanisa ukudla kwakho kwakusihlwa kabili; udle isigamu ngehora lakho elijwayelekile bese kuthi okunye kusihlwa, abakwaDaelemans bayeluleka.

INKOSAZANE YOMDLALO WAMAZIKO

Inkinga Ukuhlwa kwakho kuyisivunguvungu somsebenzi nemisebenzi yomphakathi equkethe ama-cosmos kanye ne-appetizers; awukaze usebenzise ihhavini lakho nganoma yini enye ngaphandle kokulondolozwa kwezicathulo. Okubaluleke nakakhulu, awukaze ulawule lokho okudlayo ngesidlo sakusihlwa.

Izaba zakho? Kungumcimbi okhethekile. "Kodwa lesi akusona isehlakalo esikhethekile; lokhu kujwayelekile empilweni yakho," kusho uSasson.

Izixazululo Zezinkosazana Zephathi Cocktail

Ungalokothi ushaye iphathi ulambile. Letha ukudla kwasemini kwesibili, okuncane okufana nesobho noma isidlo se-pasta esinamaprotheni (bheka iresiphi yeSesame Noodles With Chicken), bese uyidla cishe ihora elilodwa ngaphambi kokukhipha umnyango, kweluleka uSasson. Noma ube ne-protein bar engu-150-calorie "ukuze ususe," kusho uFernstrom.

* Zibekele imigomo ethile yomcimbi ngamunye. Ukuhlela phambili kubalulekile. Uma iphathi isendaweni yokudlela enhle kakhulu, yongele amakhalori, kusho uDaelemans. Imali ejwayelekile ye-cocktail? Zama ukuthatha ukulunywa okunempilo (ama-crudités) kukho konke ukulunywa okunekhalori eliphakeme (inkalankala) oyidlayo. Futhi, esikhundleni sokuklaba, hlanganisa ukudla epuletini langempela -- bese unciphisa ukudla kwakho ngemva kokuqeda.

* Gcina isiphuzo sakho sophuzo oludakayo kwesinye noma ezimbili - ubuningi. Iziphuzo zengeza amakhalori angenalutho kumanani osuku lwakho ngaphandle kokwenza okuthile ukukugcwalisa. "Uketshezi alubonwa ngumzimba kanye nokudla," kusho uFernstrom. Ukuze ulondoloze ukubukeka okuhle, cela umthengisi ukuthi akwenzele i-mocktail ene-seltzer, i-splash yejusi ye-cranberry kanye nocezu lukalime, u-O'Neil weluleka.

Buyekeza kwe-