Iziselo ezimnandi

Iziphuzo ezininzi ezinencasa zineekhalori ezininzi kwaye zinokubangela ukutyeba, nakubantu abakhutheleyo. Ukuba uziva ngathi usele into emnandi, zama ukukhetha isiselo esenziwe ngezinto ezingenasondlo (okanye ezingenaswekile). Unokongeza ukunambitheka emanzini acocekileyo okanye kwi-seltzer ngeziqhamo ezitsha, imifuno, imifuno, okanye ukutshiza ijusi.

Ukusela iziselo ezineswekile eninzi kunokonyusa ikhalori yakho yonke kwaye kunokubangela ukuba utyebe. Nangona ezi ziselwayo zingamanzi nje, zinokongeza iikhalori ezininzi kwindlela otya ngayo. Kwaye, kuba ulwelo alukugcwalisi njengokutya okuqinileyo, ngekhe utye nakancinci kwisidlo sakho esilandelayo. Imizekelo yeekhalori kwezinye iziselo ezinencasa ezithandwayo zezi:

• I-16-ounce (480 ml) latte enobisi olupheleleyo ineekhalori ezingama-270.
• Ibhotile ye-20-ounce (600 ml) yebhotile yesoda engatyiyo ineekhalori ezingama-220.
• Iglasi ye-16-ounce (480 ml) yeglasi yeti enencasa ine-140 yeekhalori.
• I-ounce eyi-16 (480 ml) i-Punch yaseHawaii ineekhalori ezili-140.
• I-ounce eyi-16 (480 ml) yokutshiza ulwandle ngeCran-Apple ijusi ineekhalori ezingama-260.
• Isiselo somdlalo se-16-ounce (480 ml) ineekhalori ezili-120.

Izikhokelo zeZidlo ze-2020-2025 zicebisa ukunciphisa umda kwiswekile engaphantsi kwe-10% yeekhalori zakho zemihla ngemihla.I-American Heart Association icebisa ukuba uninzi lwamabhinqa aseMelika angadli ngaphezulu kweetispuni ezi-6, okanye malunga neekhalori ezili-100, zeswekile ngosuku; emadodeni, ziikhalori ezili-150 ngosuku, okanye malunga neetispuni ezili-9. Funda izithako kwaye ulumkele iziselo ezineswekile eninzi. Iswekile inokuhamba ngamagama amaninzi, kubandakanya:

• Isiraphu yengqolowa
• Dextrose
• UFructose
• Isiraphu yengqolowa ephezulu ye-fructose
• Sithandwa
• Isiraphu
• Isiraphu yegava
• Isiraphu erayisi emdaka
• Imibala
• Ijusi yomhlanga ephucukileyo

Iziqhamo ziqulathe iivithamini ezininzi ezibalulekileyo kunye nezinye izakha-mzimba, kodwa ukusela kakhulu ijusi yeziqhamo kungongeza iikhalori ezingaphezulu kwindlela otya ngayo kwaye kungakhokelela ekuzuzeni ubunzima.

I-ounce ezili-12 (i-360 ml) yokuhambisa ijusi yeorenji ineekhalori ezimalunga ne-170. Ukuba sele ufumana iikhalori ezaneleyo kwezinye izinto ozityayo, iikhalori ezingaphezulu kwe-170 ngosuku zinokongeza ukuya kuthi ga kwi-12 ukuya kwi-15 leephawundi (5.4 ukuya kwi-6.75 kg) ngonyaka.

Ukuba uthanda ukusela ijusi, cinga ngokuyixuba ngamanzi. Zama ukunciphisa ijusi kwii-ounces eziyi-8 (240 ml) okanye ngaphantsi ngemini. Iziqhamo zizonke lukhetho olungcono kuneejusi zeziqhamo kuba ziqulathe ifayibha kwaye akukho sishukela songeziweyo.

Iziselo zekofu onazo xa usiya emsebenzini kwaye ngexesha lekhefu unokongeza iikhalori ezininzi kunye namafutha agcweleyo, rhoqo ukuba uthengela iisiraphu ezinencasa, ukhilimu otyhidiweyo, okanye isiqingatha nesiqingatha esongeziweyo.

Yonke le mizekelo yenzelwe i-16-ounce (480 ml) iziselo. Ungazithenga ezi ziphuzo ngobuncinci kunye nobukhulu obukhulu, nazo:

• IFrappuccino enencasa ineekhalori ezingaphezulu kwama-250. Nge-cream cream, ineekhalori ezingaphezu kwama-400.
• I-nonfat mocha ineekhalori ezingama-250. Nge-cream cream, ineekhalori ezingama-320.
• I-mocha eyenziwe ngobisi olupheleleyo kunye ne-cream ehlanjululweyo ineekhalori ezingama-400.
• I-latte eyenziwe ngobisi olupheleleyo ineekhalori ezingama-220. Nge-1 flavour eyongeziweyo, ineekhalori ezingama-290.
• Itshokholethi eshushu eyenziwe nge-2% yobisi ineekhalori ezingama-320. Nge-cream cream eyongeziweyo, ineekhalori ezingama-400.

Myalelo wekhofi rhoqo kwaye ungeze kuphela i-nonfat okanye i-1% yobisi okanye i-fat-free. Unoku-odola i-latte engenaswiti eyenziwe ngobisi olun skim. Sebenzisa indawo eswekile ukuba uyayithanda ikofu yakho.

Ukuba unesiselo esikhethekileyo sekofu ngoku, ukulandela ezi ngcebiso kuya kunciphisa iikhalori:

• Myalelo omncinci ubungakanani obufumanekayo. Tsiba cream cream kwi Mocha okanye itshokolethi eshushu kwaye ugcine malunga 100 calories.
• Isiraphu kunye nezinye iincasa zongeza malunga neekhalori ezingama-50 ngecephe. Tsiba xa unakho okanye ubuze iserver ukuba isebenzise nje isiqingatha kangako.

Kubalulekile ukusebenzisa amanzi ngokwaneleyo ukuze uhlale unamanzi. Ubisi lwe-Skim okanye olunamafutha asezantsi lukhetho olusempilweni.

Olunye ukhetho lwesiselo esinama-calories ayi-0:

• Amanzi
• Ukutya isoda
• Amanzi aqaqambileyo aneencasa zendalo, ezinjengelemoni, ikalika, kunye namaqunube
• Ikofu okanye iti

Ukutyeba kakhulu - iziselo ezinencasa; Ukutyeba kakhulu - iziselo ezinencasa; Ukutya okusempilweni - iziselo ezinencasa; Ukwehla kobunzima - iziselo ezinencasa

I-Academy yeZondlo kunye newebhusayithi yeDietetics. Ulwazi ngesondlo malunga neziyobisi. www.eatright.org/health/weight-loss/tips-for-weight-loss/ Nutrition-info-about-beoty. Ukuhlaziywa ngoJanuwari 2018. Ifikeleleke ngoSeptemba 30, 2020.

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

Isebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika kunye neNkonzo zoLuntu. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Uhlobo lwe-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa ngoDisemba 2020. Kufikeleleke ngoDisemba 30, 2020.

• IiCarbohydrate