Iindlela ezili-10 zokusika iikhalori ezingama-500 ngosuku

Nokuba yeyiphi na indlela yokutya oyilandelayo, ukunciphisa umzimba, kufuneka utshise iikhalori ezingaphezulu kohambayo ngosuku ngalunye. Kubantu abaninzi abatyebe ngokugqithiseleyo, ukusika malunga neekhalori ezingama-500 ngosuku yindawo elungileyo ongaqala kuyo. Ukuba unokutya iikhalori ezimbalwa ezingama-500 yonke imihla, kuya kufuneka uphulukane neepawundi (450 g) ngeveki.

Soloko uthetha nomboneleli wakho wezempilo ukumisela ubunzima obusempilweni ngaphambi kokuba uqalise ukutya okwehla emzimbeni.

Zama ezi ndlela zilishumi ukusika iikhalori ezingama-500 yonke imihla. Kulula kunokuba ucinga.

• Guqula ukutya kwakho. Uninzi lwabantu lufikelela kwi-snack okanye ezimbini phakathi kwesidlo. Ukutya okutyayo kulungile, kodwa qiniseka ukukhetha ukhetho lweekhalori ezisezantsi. Isitshixo kukuba nokutya okulula okusempilweni okulungeleyo xa indlala ihlasela. Endaweni ye-ounce ezi-3 (85 g) yengxowa yeetshiphusi ezinencasa (iikhalori ezingama-425), khetha ikomityi (250 mg) yepopcorn enomoya-moya (iikhalori ezingama-31), indebe (250 mg) yeediliya kunye namafutha asezantsi itshizi stick (180 calories) okanye iapile encinane kunye neeamangile ezili-12 (160 calories). Ukukhetha amashwamshwam asempilweni kabini ngemini kuya kongela iikhalori ezingama-500.
• Sika unyango olunye lwekhalori ephezulu. Zama ukususa into yokutya enekhalori ephezulu yonke imihla. Nokuba yidonut kusasa, ibrownie okanye ingxowa yeetshipsi emini, okanye ikeyiki yetshokholethi emva kwesidlo sangokuhlwa, uya konga ii-calories ezingama-250 ukuya kuma-350 okanye nangaphezulu. Ukutshisa ezinye iikhalori ezili-150, thatha imizuzu engama-40 uhambe ngokukhawuleza emva kwesidlo sasemini okanye isidlo sangokuhlwa.
• Musa ukusela iikhalori zakho. I-oun enye eyi-12 (355 mL) yesoda eqhelekileyo ineekhalori ezimalunga ne-150, kwaye i-ounce ezili-16 (475 mL) ene-latte enevumba elimnandi inokupakisha iikhalori ezingama-250 okanye nangaphezulu. Nokuba iziqhamo ze-smoothies zineekhalori ezininzi, zininzi ezingama-400 kwi-16-ounce (475 mL). Isiselo esimnandi esenziwe ngemini singongeza ngokulula kwii-calories ezingama-500 okanye nangaphezulu. Khetha amanzi, amanzi ahlwahlwazayo, okanye ikofu emnyama okanye iti endaweni yoko ugcine iikhalori zakho zokutya okunokukunceda uzive ugcwele.
• Tsiba imizuzwana. Ukuthatha uncedo lwesibini kunokongeza kwiikhalori ezingafunekiyo. Kulula ukugcina ukugcwalisa iplate yakho xa uhambisa isitayile sosapho lokutya etafileni. Endaweni yoko, gcwalisa iplate yakho kube kanye kwaye ugcine okungaphezulu ekhitshini. Okanye, ukuba awukaziva wonelisekile, yongeza uncedo lwesibini lwemifuno, iziqhamo, okanye isaladi.
• Yenza ukutshintshwa kweekhalori eziphantsi. Buyisela ukhetho lweekhalori ezisezantsi kwezinye zezinto ozithandayo. Umzekelo, ukuba iresiphi ifuna ikomityi (250 ml) yekhrimu emuncu (iikhalori ezingama-444), sebenzisa iyogathi ephantsi enamafutha okanye iyogathi yamaGrike endaweni yoko (iikhalori ezili-154).
• Cela ibhegi yenja. Izahlulo kwiindawo ezininzi zokutyela zinkulu kakhulu kunesayizi ekucetyiswa ukuba isebenze. Endaweni yokucoca ipleyiti yakho iphela, cela iserver ukuba ibeke isiqingatha kwisitya oza kugoduka nesinye isidlo. Unokwabelana ngokungena kunye nomhlobo, okanye wenze isidlo kwisibheno kunye nesaladi enkulu. Qiniseka ukuba uhamba ngokulula kwizambatho zokunxiba kunye nezojiweyo.
• Yithi "hayi" kukutya okuthosiweyo. Ukutya okuqhotsiweyo kongeza iikhalori ezininzi ezingenampilo kunye namafutha agcweleyo kuso nasiphi na isitya. Endaweni yenkukhu ethosiweyo okanye intlanzi, khetha i-grilled, i-broiled, okanye i-poached. Kwaye utsiba iifries zaseFrance. Ukuhanjiswa kweefry kuphela kungongeza phantse iikhalori ezingama-500 kwisidlo. Endaweni yoko, jonga ukuba ungayifaka enye imifuno yosuku okanye isaladi esecaleni.
• Yakha ipitsa encinci. Tsiba ii-toppings zenyama, itshizi eyongezelelweyo, kunye ne-crust-dish crust, kwaye ube nezilayi ezimbalwa zepitsa yemifuno ecekeceke endaweni yoko. Uya kugcina ngaphezulu kweekhalori ezingama-500.
• Sebenzisa ipleyiti. Yitya konke ukutya kwipleyiti okanye isitya, kubandakanya ukutya okulula. Xa ukhupha ibhegi okanye ibhokisi, kulula ukuba utye ngaphezulu kunokuba uzimisele. Oku kuyinyani ngakumbi ukuba uhleli phambi kweTV. Unokumangaliswa kukufumanisa ukuba ibhegi enkulu yeetshipsi ingaba ngaphezu kweekhalori ezili-1000. Endaweni yoko beka isahlulo esinye esityeni, uze ubeke okuseleyo kude.
• Gwema utywala. Ukunciphisa utywala yindlela elula yokuba abantu abaninzi banqumle iikhalori. Utywala abunazondlo, ke xa usela utywala, ufumana iikhalori ezingenanto, ukuya kuthi ga kwi-500 yeziselo ezixubeneyo ezenziwe ngeeswiti, iijusi zeziqhamo, kunye ne-ayisi khrimu okanye ukhilimu onzima. Ukuba wenza iodolo yesiselo, khetha i-ounce ezili-12 (355 ml) ibhiya ekhanyayo (iikhalori ezili-103) okanye iglasi yewayini eyi-5-ounce (145 mL) (iikhalori ezili-120).

Ukunciphisa umzimba - 500 calories; Ukutyeba kakhulu - iikhalori ezingama-500; Ukutyeba kakhulu - iikhalori ezingama-500; Ukutya - iikhalori ezingama-500

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Yitya ngakumbi, ubunzima obungaphantsi? www.cdc.gov/healthyweight/healthy_eating/energy_density.html. Ukuhlaziywa ngoMeyi 15, 2015. Kufumaneka ngoJulayi 2, 2020.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Ungayiphepha njani imigibe yesayizi yokunceda ukulawula ubunzima bakho. www.cdc.gov/healthyweight/healthy_eating/portion_size.html. Ukuhlaziywa kwe-18 ka-Agasti ka-2015. Ifikeleleke ngoJulayi 2, 2020.

Amaziko oLawulo lweNtsholongwane kunye noThintelo lwewebhusayithi. Phinda uhlolisise isiselo sakho. www.cdc.gov/healthyweight/healthy_eating/siselo.html. Ukuhlaziywa kweSeptemba 23, 2015. Kufumaneka ngoJulayi 2, 2020.

Isebe lezoLimo laseMelika; Inkonzo yoPhando lwezoLimo. UkutyaData okuphakathi, 2019. fdc.nal.usda.gov. Kufunyenwe ngoJulayi 1, 2020.

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