15 Ukutya okungenasiphelo seMenyu onokuhlala uku-odola

Umxholo

• Isidlo sangokuhlwa
• I-pizza
• i-Deli
• IsiJaphani
• Steakhouse
• IsiGrike / iMeditera
• WaseMexico
• Ibarbecue
• IsiTaliyani
• Ukutya komphefumlo
• WaseMelika
• Phakathi ENTSHONA
• IsiTshayina
• IsiThai
• Isidlo sasemini
• UmIndiya
• Uphengululo lwe

Ubomi bakho bezentlalo akufuneki bubandezeleke kuba nje ufuna ukutya okunempilo. Ngapha koko, usengatya kunye nabahlobo kwaye unamathele kukutya okusempilweni. Icebo kukudlula kwimenyu yeekhalori eziphezulu kwaye endaweni yoko u-odole kwimenyu okanye ucele ukujija okuhle kwizitya zokutyela.

"Iivenkile zokutyela azithandi ukubhengeza oku kuba kubenzela umsebenzi omninzi, kodwa kakhulu nantoni na ekwimenyu inokuphekwa ukuze iodolwe," utshilo uCristina Rivera, uMongameli weSondlo kwiMotion, uP.C. "Isitshixo sokuodola imenyu kukumalungiselelo."

Isidlo sangokuhlwa

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Cela amaqanda aneprotheyini eninzi kwaye ulungile ukuhamba. "Ndingumthandi omkhulu wamaqanda," utshilo u-Amy Hendel, isondlo kunye nomqeqeshi wezempilo. "Ngesiqhelo kwiindawo zokutyela, kwiikhefi, nakwiindawo zokumisa imingxunya, ungafumana amaqanda abilisiweyo okanye aphekiweyo. Ukuba kuphekiwe, bacele bathathe ioyile endaweni yebhotolo, ubone ukuba bangaphosa imifuno okanye icala leetumato ezisikiweyo. . Ukuba ubilisiwe, yongeza iziqhamo okanye isaladi ecaleni, kwaye ubeke isinxibo nge teaspoon ngokwakho. (Amaqanda kukutya okuneprotheyini eninzi kakhulu. Izinto ezisi-7 obungazazi Ngamaqanda.)

I-pizza

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Nokuba indawo oyithandayo ye-pizza ayinayo inketho esempilweni ye-Hendel kwimenyu, kunokwenzeka ukuba bayibethe: ipitsa encinci ye-crust efumene phezulu ngemigodi kunye nokukhanya kwisonka samasi.

i-Deli

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Ungayihoyi i-sandwiches ezityebileyo kwi-deli yakho yendawo, kwaye endaweni yoko cela ukuhluka okulula malunga ne-350-400 calories. "Oda isandwich ye-avocado yeTurkey: izilayi ezibini zesonka sengqolowa, iturkey, iavokhado, isardard, kunye nemifuno emininzi emitsha njengoko ungathanda," utshilo uKristen Carlucci, RD, ingcali yezidlo ezibhalisiweyo kunye nengcali yesondlo yePitney Bowes Inc.

IsiJaphani

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NgokukaRivera, ukubheja kwakho okuhle sashimi, edamame, isobho se-miso, oshitaki (isipinatshi ngembewu yesesame), kunye nenkukhu ye-teriyaki okanye i-tofu. (Kwakhona, qiniseka ukuba ujonga Eyona Sushi iGqwesileyo kwaye imbi kakhulu yokuLahla kobunzima.)

Steakhouse

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U-Hendel ucebisa umyalelo wokunqunyulwa kwenyama yenkomo okanye inkukhu eyosiweyo, ehamba kunye nesaladi yokutya kunye nokugqoka kwicala.

IsiGrike / iMeditera

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Iitoni zokutya okunesondlo ngaphandle kwemenyu ziyafumaneka kwiindawo zokutyela ezininzi zamaGrike / zeMeditera. "Oda isaladi nge-feta cheese kunye nokugqoka kwicala; i-pita egcwele isaladi kunye ne-hummus; okanye isaladi kunye ne-hummus, iimbotyi ze-garbanzo, kunye nokugqoka ecaleni," kusho u-Hendel.

WaseMexico

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"Ukugcina izinto zisempilweni, khetha i-tacos ngenkukhu eyosiweyo okanye eyosiweyo okanye inyama yenkomo, kwaye uziqhole nge-salsa fresca eninzi," utshilo u-EA Stewart, RD, umcebisi ngezondlo kunye nombhali webhlog ye-Spicy RD. "Ndihlala ndikhetha iimbotyi njengecala phezu kwerayisi, njengoko ziphezulu kakhulu kwifiber kwaye zindigcwalise." Unokuzibandakanya kwi-guacamole enentliziyo entle, hayi kakhulu, njengoko ii-avocado zisephezulu kwiikhalori. (Kwakhona zama ezi zitya zili-10 zaseMexico zokuHlala uSlim.)

Ibarbecue

iStock

Khetha isifuba senkukhu se-BBQ sikhatshwa yitapile ebhakaweyo kunye nesaladi yesidlo sangokuhlwa. "Khupha isikhumba senkukhu ukuba kunokwenzeka kwaye ucele isuphu yokuntywila ecaleni," utshilo uHendel.

IsiTaliyani

iStock

Unokucinga ukuba ukutya kwase-Italiya kulingana ne-carb yezulu, kodwa usenokugcina ukukhanya kwesidlo sakho kunye neengcebiso zikaCarlucci. Yiya kwisiqingatha sobukhulu be-pasta primavera okanye i-cioppino yengqolowa, intlanzi eyintlanzi kwintlama yetumato newayini.

Ukutya komphefumlo

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Cela iimbotyi zepinto, irayisi, kunye nemifuno. "Sisidlo esihle seprotheni," utshilo uHendel. (Kwaye, yongeza ezi 8 Ukutya okunempilo okufuneka ukutye yonke imihla.)

WaseMelika

iStock

"Misela i-burger ngaphandle kwebhan, okanye ususe isilayi esinye se-bun kwisandwich ejongene nobuso evulekileyo ezaliswe itumato, iletisi kunye netswele," utshilo uCarlucci. Endaweni yeefries zaseFrance, cela ibhatata ebhakajiweyo okanye isaladi esecaleni.

Phakathi ENTSHONA

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"Ndiyakuthanda ukutya kwaseMbindi Mpuma," utshilo uStewart. "I-Kebabs enemifuno eyosiweyo isoloko ilukhetho olunempilo."

IsiTshayina

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Ukutya okutyebileyo kwamaTshayina akufuneki kube kukuwa kwakho! URivera ucebisa ukuba ubuze inkuku ene-steamed, i-shrimp, okanye i-tofu ngemifuno kunye nerayisi emdaka. (Oda ngobuchule kwixesha elizayo xa ukwindawo yokutyela yamaTshayina kunye neZitya zamaTshayina ezi-5 ezineCalorie ePhantsi kunye nezi-5 zokutsiba.)

IsiThai

iStock

URivera uthi ukulahla i-pad thai (kungakhathaliseki ukuba ilungile kangakanani na!) kwaye ubuze umncedisi wakho ngesuphu ye-tom yum, inkukhu ye-lemongrass eyosiweyo okanye i-salmon, isaladi ye-papaya eluhlaza, okanye nayiphi na intlanzi entsha eshushu.

Isidlo sasemini

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UStewart uthi eyona nto iphambili ekutyeni okunempilo kwi-brunch kukulawula icandelo. "Khetha iinxalenye ezincinci zento oyithandayo okanye ezimbini, emva koko ugcwalise iplate yakho ngesiqhamo esitsha kunye nesaladi eluhlaza ngokunxiba ecaleni," utshilo.

UmIndiya

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UStewart ucebisa uku-odola i-tandoori yenkukhu, kodwa ukuyikhaba nge-chutney kunye ne-mint cilantro sauce. (Qinisekisa ukuba ujonge ezi Zindlela zokuTya eziBonelekileyo ezisuka kwihlabathi liphela.)

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