Ukutya ngaphandle

Ukutya ngaphandle yinxalenye yobomi bethu obuxakekileyo bale mihla. Nangona kufuneka ulumke ungadli ngokutya kakhulu, kunokwenzeka ukuba uphume kwaye uzonwabise ngelixa uhlala usempilweni.

Qaphela ukuba ubukhulu bezabelo kwiindawo ezininzi zokutyela zikhulu kakhulu. Hlala kude kuyo yonke into onokuyitya. Isilingo sokutya kakhulu kunokuba nzima ukuxhathisa kwezi ndawo. Cinga kwaye ucwangcise kwangaphambili.

• Ukuba uyazi ukuba uyaphuma, jonga imenyu kwi-Intanethi ukuze wenze ukhetho olusempilweni ngaphambi kwexesha.
• Kuphephe ukutya ngaphandle xa ulambile kakhulu. Yitya isidlo esincinci esincinci, esifana neminqathe okanye iapile encinci, kungekudala ngaphambi kokuba uphume.

Xa u-odola, ungoyiki ukucela into ephekwe ngendlela esempilweni njengokubhaka okanye ukubiliswa endaweni yokuthosa. Unokucela ukuba iisosi zicelwe ecaleni.

Jonga kwaye ukhethe:

• Isaladi ezinxibe ecaleni
• Izitya ezisecaleni zemifuno
• Ukutya okugcotyiweyo, okugcadiweyo, okuphekiweyo, okubanjiweyo, okugcadiweyo okanye ukubhaka
• Inkukhu, iturkey, ukutya kwaselwandle, okanye inyama engenamafutha

Ziphathe nje kube kanye kwithuba loku:

• Nantoni na enencasa, ethosiweyo, ecekeceke, enesonka, ebethiweyo, okanye etshisayo
• Iisosi okanye iisuphu ngebhotolo eninzi, cream, okanye itshizi
• Ukutya okuninzi okanye okuluhlaza kwesaladi
• Uninzi lwezitya ze-casserole

Iingcebiso ezimbalwa ezilula zokugcina ukubala kweekhalori zibandakanya:

• Ukuba ubuziphakela ukutya okusempilweni ekhaya, isiqingatha seplate yakho besinokugqunywa kwimifuno eluhlaza; ukuba oku kungenayo akufiki nemifuno, odola ecaleni ukuze ukwazi ukwenza ipleyiti esempilweni.
• Kuphephe ukutya ngokungenangqondo okunje ngeeroli kunye nesonka ngenxa yokuba zisetafileni. Unokucela iserver ukuba ikuthathe ukutya etafileni.
• Yahlula isidlo kunye nomntu, okanye ucele ibhokisi yokukhupha kwaye uthathe isiqingatha sesidlo sakho ekhaya.
• Oda "ubungakanani besidlo sasemini" sayo nayiphi na into yokutya kunokuba "ubungakanani besidlo sangokuhlwa."
• Myalelo wezibheno eziphilileyo kunokuba ungene.
• Qala ngesaladi encinci okanye isuphu esekwe kumhluzi njengesibheno.
• Myalelo wokunxiba kwisaladi yakho ecaleni ukuze ukwazi ukulawula ukuba usebenzisa kangakanani.
• Sela amanzi, iti engenaswekile, iziselo zokutya, okanye ubisi olunamafutha asezantsi.Nciphisa ulwelo olunekhalori ezingenanto, ezinje ngeesoda.
• Nciphisa ubungakanani botywala onabo ekutyeni. Iwayini isezantsi kwiikhalori kuneziselo ezibandayo okanye ii-cocktails ezixubileyo ezinejusi kuzo.
• Tsiba idessert yakho okanye wabelane ngayo nomnye umntu.

Zama ezi ngcebiso ukunciphisa umda weekhalori xa usitya kwindawo yokutyela:

• Khetha indawo apho i-broil okanye i-grills hamburger, intlanzi kunye nenkukhu yeesandwich zabo.
• Oda isandwich yakho ngaphandle kwesonka samasi, i-mayo okanye "isosi ekhethekileyo."
• Oda kuphela isandwich. Gwema uku-odola ixabiso okanye isidlo se-combo ngaphandle kokuba indawo yokutyela inikezela ngamacala asempilweni anje ngeeapile okanye isaladi esecaleni.
• Nokuba sisandwich, ubisi, okanye iifries zaseFrance, hlala kude kubukhulu obukhulu.
• Myalelo wesaladi endaweni yeefries zaseFransi.
• Nciphisa i-ketchup, isosi ye-barbeque, kunye nezinye iicondiments, njengoko zihlala zineswekile efihliweyo.
  
• I-pizza ilungile kodwa zikhawulele kwisilayidi esinye okanye ezibini kuphela. Khetha izithambisi zemifuno ezinje ngepelepele okanye isipinatshi endaweni yesoseji okanye pepperoni. Yongeza isaladi kwisidlo sakho.

Iindawo zokutyela zeSandwich okanye izixhobo zokubala zikuvumela ukuba ulawule ngcono into oyityayo:

• Khetha i-turkey enamafutha asezantsi, inkukhu okanye ham. Uninzi lokusika okubandayo luphezulu kwi-sodium.
• Yikhumbule ityhuna kunye neesaladi zenkukhu ezisoloko zenziwa nge-mayonesi ephezulu yeekhalori.
• Faka inyama kunye neshizi endaweni yemifuno enjengepelepele, iikomkomere, iitumato nesipinatshi.
• Cela isandwich ejongene nobuso obuvulekileyo. Cela isonka sengqolowa epheleleyo kunesonka esimhlophe.
• Guqula iikhondori eziphezulu njengemayonnaise okanye isaladi yokuthambisa kunye ne-mustard okanye inani elincinci leoyile kunye neviniga. Cela isonka sakho esojiwe okanye sosiwe ngaphandle kwebhotolo eyongeziweyo.

Iindawo zokutyela zamaTshayina zibonelela ngokhetho olusempilweni:

• Uninzi lwezinto ezikhethiweyo ezinzulu ziphezulu kwiikhalori. Endaweni yoko khetha izitya ezi-steamed ngaphandle kweoyile okanye iswekile.
• Nciphisa izitya ezenziwe ngeswekile emuncu, i-hoisin, i-gravy, okanye ezinye iisosi ezinzima, ezihlala zineekhalori ezininzi.
• Khetha izitya ezinamafutha asezantsi ezingafunekiyo kancinci, njengerayisi emdaka kunye nemifuno yamaTshayina enesonka saselwandle, inkukhu, okanye ibhontshisi (tofu).
• Myalelo wecala lemifuno e-steamed ukudibanisa ne-noodle yakho okanye isitya selayisi.
• Olunye ukhetho olusempilweni lubandakanya isuphu yewonton, inkukhu skewer, kunye ne-moo goo gai pan.

Iindawo zokutyela zaseIndiya:

• Khetha ukutya okunechickpeas okanye iilentile, imifuno, iiprotheyini ezinqinileyo, kunye neesosi ezenziwe ngeyogathi.
• Ukukhetha okuhle kubandakanya isobho se-mulligatawny, i-tandoori yenkukhu, i-chicken tikka, i-kebabs, ingqolowa ye-naan kunye ne-lassi.
• Nciphisa ukutya okuqhotsiweyo, iisosi zekherry, ii-cream sosi ezifana neKorma okanye i-Makhani, kunye nokutya okwenziwe ngobisi lwe coconut okanye ibhotolo ecacisiweyo ebiza umnxeba.

Iindawo zokutyela zaseNtaliyane:

• Izitya zePasta ezinososi obomvu okanye we-marinara ziphantsi kweekhalori kunye namanqatha amaninzi kuneesosi ezenziwe ngekhrim, ibhotolo, itshizi, okanye ipesto.
• Khangela igama elithi primavera, elithetha ukuba imenyu yemenyu inemifuno kwaye ayizukubandakanya isosi enencasa. Oda izitya ngokutya kwaselwandle, inyama eyosiweyo, intlanzi, inkukhu, okanye imifuno.
• Nciphisa i-lasagna, i-antipasto, isalfredo sauce, kunye nesonka segalikhi.
• Nciphisa izitya eziqhotsiweyo okanye ezinesonka njengenkukhu kunye ne-eggplant parmesan okanye iparmigiana.
• Jonga iinkonzo ezinkulu zepasta. Bhangqa ipasta yakho kunye nesaladi esecaleni ukuze ukutya kwakho kube nokulinganisela.

Iindawo zokutyela zaseMexico okanye ezaseNtshona-ntshona:

• Khetha ukutya okungafakiwanga kwaye kunesixa esincinci samasi.
• I-Guacamole lukhetho olusempilweni kunokhilimu omuncu, kodwa lumka ukuba ungatyi enkulu kakhulu isahlulo.
• Ukukhetha okuhle kubandakanya i-gazpacho, inkukhu enerayisi emdaka, irayisi kunye neembotyi ezimnyama, kunye nezinto ezibhakiweyo okanye ezibiweyo.
• Nciphisa ii-nas, iichips kunye nee-quesadillas.

Iindawo zokutyela zosapho kunye nokutya okupapashiweyo:

• Gcina inkukhu eyosiweyo kunye nenyama, okanye imbiza eyosiweyo okanye inyama yenyama.
• Ukunciphisa ukutya, kunye nemifuno, eqhotsiweyo, isonka, i-au gratin (i-cheesy), okanye i-creamy. Uku-odola iitapile ezincinci okanye eziphakathi eziphakathi kunye nebhotolo okanye ukhilimu omuncu omuncu endaweni yeefries okanye iitapile ezicujiweyo.
• Isaladi luluvo oluhle, kodwa kunqande ukunxitywa okune-creamy, kunye nokufakwa kwizikipa ezinje ngeshizi okanye ibhekoni. Cela ukunxiba kwakho ecaleni ukuze ukwazi ukulawula ukuba utya kangakanani.
• Sula iisobho zomhluzi zihlala ziphantsi kweekhalori. Gwema isobho esityebileyo ngekhilimu okanye ushizi kuzo.
• Ukuphonononga iingcebiso ezingentla apha kwicandelo malunga neesandwich zokutyela kunye nezixhobo zokubala.
• Jonga ubungakanani besabelo esikhulu.

Ukuthoba umzimba - ukutya ngaphandle; Ukutya okusempilweni - ukutya ngaphandle; Ukutyeba kakhulu - ukutya ngaphandle

Iwebhusayithi yeAmerican Heart Association. Ukutya ngaphandle akuthethi umsele kwindlela otya ngayo. heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/ining -out-doesnt-mean-ditch-your-diet. Ukuhlaziywa ngoJanuwari 10, 2017. Ifikeleleke ngoSeptemba 30, 2020.

IMaratos-Filer E. Ukutyeba kakhulu. KwiMelmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, ii-eds. Incwadi ebhaliweyo kaWilliam ye-Endocrinology. Umhla we-14. IPhiladelphia, PA: Elsevier; 2020: isahluko 40.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa ngoDisemba 2020. Kufikeleleke ngoDisemba 30, 2020.

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