I-8 Iikhalori eziGcina iKhalori eziKhuselekileyo kufuneka uyazi

Umxholo

• Ukukhutshelwa
• Sautéed okanye i-Stir-fried
• Yosiwe
• Umphunga
• Ibilisiwe
• Yosiwe okanye ibhakwe
• Ukutsalwa okanye ukuNtsundu
• I-Pan-Fried okanye i-Deep-Fried
• Uphengululo lwe

Kubhakwe iham. Yosiwe inkukhu. Yosiwe ibrussels sprouts. Ilungisiwe islamoni. Xa u-odola into ethile kwimenyu yokutyela, amathuba kukuba umpheki ukhethe ngononophelo indlela yokupheka ukuze akhuphe incasa ethile kunye nokwenziwa kokutya kwakho. Nokuba loo ndlela yokulungiselela ilungile kwisinqe sakho lelinye ibali ngokupheleleyo. Sacela ii-RDs ezimbalwa ukuba zisinike i-411 kwimenyu eqhelekileyo yama-buzzwords, ke uyazi ukuba zeziphi iindlela ezifanelekileyo emzimbeni wakho. Ngaphambi kokuba uphume uye kwisidlo sangokuhlwa esilandelayo, isidlo sasemini, okanye ibrantshi, nxibelelana nolu luhlu. (Kwaye, jonga oku-6 kokutya okunempilo okutsha oza Kuzama kwixesha elizayo xa usevenkileni.)

Ukukhutshelwa

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Ukuzingela ngokungekho mthethweni kuxa ukutya kuncitshisiwe ngokungagqibelelanga okanye ngokutshisayo (kodwa hayi amanzi abilayo), ukuqinisekisa ukutya okuthe-ethe phantsi kobushushu obufana nentlanzi okanye amaqanda-awophuli. Amaqanda abanjisiweyo abonisa kakhulu kwiimenyu zesidlo sakusasa, umzekelo, utshilo uBarbara Linhardt, RD, umsunguli weZihlanu zeSondlo seZondlo. "Olu lukhetho oluhle kakhulu, kuba ukuzingela ngokungekho mthethweni akongezi iikhalori ezongezelelekileyo okanye amanqatha kwimithombo yamanqatha, kwaye ukutya kuhlala kuthambile kwaye kumnandi."

Isigqibo: Yiodole!

Sautéed okanye i-Stir-fried

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Ukutshisa okanye ukutshisa, umpheki upheka ukutya epanini okanye kwi-wok kunye nexabiso elincinci leoli elinamafutha. "Ngelixa le ndlela isanikeza amanqatha amaninzi kunezinye iindlela zokupheka, ayisiyiyo ipan-frying okanye inzulu," utshilo uLinhardt. Kunzima ukugcina iithebhu ekusebenziseni iivenkile, musa uku-odola ngalo lonke ixesha. Kwaye ukuba wenza ekhaya, yiba nobukrelekrele. -3 iiasidi ezinamafutha ezinxulunyaniswa nokuncipha kwengozi yesifo sentliziyo kunye nokudumba emzimbeni," utshilo uLinhardt.

Isigqibo: Kumodareyitha

Yosiwe

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Njengoko uyazi, ukugcoba kubandakanya ukubeka ukutya kwilangatye elivulekileyo, kwaye ngokubanzi kubandakanya inani elincinci lamanqatha ongezelelweyo kuninzi lwencasa xa kuthelekiswa nezinye iindlela zokupheka. Kwiimenyu, le yeyona nto ukubheja kwakho. "Khetha iiprotheyini ezisikiweyo ezinqamlekileyo, njengentlanzi okanye inyama yenkukhu emhlophe, okanye nayiphi na imifuno," kusho uLisa Moskovitz, RD, umsunguli weNew York Nutrition Group. Lumka nje ukuba u-odola kwimenyu yee-classics ezosiweyo (okanye uzenzele ngokwakho). "Ukutya kweBBQ kwesintu, njengamafutha aphezulu, alungisiweyo, iiburger kunye nezinja ezishushu, zinxulunyaniswe neentlobo ezithile zomhlaza," utshilo uMoskovitz. Hlala unciphile kwaye uzilungiselele. (Buza uGqirha wokuTya ukutya: Ngaba ukutya okutshayiweyo akukubi kuwe?)

Isigqibo: Yiyale!

Umphunga

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Xa umphunga ophuma emanzini abilayo unxibelelana nawo, kwaye upheka, ukutya kwakho, unokutya okusempilweni. "Izondlo zigcinwa zingagalelwanga emanzini, njengakwenzekayo xa usongeza ukutya emanzini abilayo, okususa iivithamini ezinyibilikayo emanzini, okanye upheke kwindawo enamafutha, enokususa ezinye iivithamini ezinyibilikayo," utshilo uLinhardt . "Ukutya kunokugcina ngokulula ukuthungwa kwendalo." I-Linhardt iphakamisa ukukhetha i-veggies ene-steamed (okanye ukuzenzela ngokwakho), njengoko zihlala zipholile kwaye zigcina umbala wazo mhle. (Izityalo eziluhlaza zisoloko zingumbono olungileyo, kodwa qiniseka ukuba awukruquki. Zama iiNdlela ezili-16 zokuTya Imifuno engakumbi.)

Isigqibo: Yiyale!

Ibilisiwe

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Ukutya okubilisiweyo njengeetapile kunye neminye imifuno kufakwe emanzini kwaye kufudunyezwe ubushushu obuphezulu ukupheka. Ngelixa ungadibanisi mafutha okanye isodiyam, unokwenza ngcono. "Ukubilisa imifuno, ngokomzekelo, kudla ngokubangela ukuba baphulukane nobuninzi bezondlo zabo," utsho uMoskovitz. "Ngenxa yeso sizathu, akulunganga ukuthembela kwimifuno ebilisiwe. Nangona kunjalo, amaqanda abilisiwe ayindlela enempilo egqibeleleyo kwaye ahlala ephantsi kakhulu kumafutha kunokuba aqhotswe okanye epanini."

Isigqibo: Ngokumodareyitha

Yosiwe okanye ibhakwe

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Indlela yokupheka eyomileyo, ishushu ngokuqhelekileyo iphekwe ngumoya oshushu kwi-oven, phezu komlilo ovulekileyo okanye kwi-rotisserie. Ungabona iintlanzi "ezibhakiweyo" kwimenyu, okanye uve "eyosiweyo" ngokubhekisele kwinyama okanye kwimifuno-ekufuneka ibe ngumculo ezindlebeni zakho. "Ngokuqhelekileyo ukutya okuphekiweyo okanye okugcadiweyo kunamafutha ongezelelweyo kunezinye iindlela zokupheka," utshilo uLinhardt. "Imifuno eyosiweyo, neoyile yomnquma, imifuno kunye netyuwa encinci nepepile, sisitya esikhulu, esinencasa." Isilumkiso: Iivenkile zokutyela zinokugcoba inyama eyosiweyo ukuqinisekisa ukuba ukutya kugcina ukufuma, okunokongeza ityuwa okanye amanqatha kwisitya. Buza iseva ukuba ijonge ukuba awuqinisekanga na. (Iigogo ezisosiweyo zinencasa enjengeenkukhu ezigcadiweyo. Zama le recipe yeSuper Simple Roasted Herbed Veggie Chips.

Isigqibo: Yiodole!

Ukutsalwa okanye ukuNtsundu

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Ngokufana nokuntywila, le ndlela ibandakanya isixa esincinci seoyile kude kube ngaphandle kufakwe i-caramelized kunye ne-crispy, okanye nokuba mnyama, ngelixa ngaphakathi kufudunyezwe ngokuyinxenye. "Ekubeni amanqatha amancinci alungele ukufunxa izondlo kunye ne-satiety, kulungile uku-odola ukutya okulungiselelwe ngale ndlela ngamaxesha-mhlawumbi enye okanye kabini ngeveki ukuba uphume kwindawo yokutyela," kusho uMoskovitz. "Kwelinye icala, ukuba usebenzisa le ndlela ekhaya, inokwenziwa rhoqo ukuba i-oyile yahlulwe."

Isigqibo: Kumodareyitha

I-Pan-Fried okanye i-Deep-Fried

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Esi sesona sono sokwenyani kuluhlu: Ukutya okuqhotsiweyo kuhle kakhulu akulunganga. Ukuqhotsa ngokunzulu kubandakanya ukuntywila ngokupheleleyo kumthombo wamafutha njengeoyile ukuyipheka, kanti kwi-pan-frying kubandakanya ukongeza ukutya kwipani eshushu yokuqhotsa ngelixa igquma ngokuyinxenye ngamafutha-kodwa isapakisha iikhalori. "Ngelixa ukutya okutyakatyiweyo kwaye okuthosiweyo kungafunisi ukutyeba okuninzi ngendlela umntu anokucinga ngayo, isakuthatha amanqatha amaninzi kunendlela yokupheka," utshilo uLinhardt. "Kwaye ukuba amanqatha asetyenziselwa ukuqhotsa indala kwaye awatshintshwanga rhoqo (cinga ioyile endala yokutya okukhawulezayo), amanqatha amaninzi aya kufakwa kukutya kunokuba kufanelekile." Ukongeza, ukutya okuthosiweyo kuyacaphukisa iphecana le-GI, ngakumbi kwabo bane-acid reflux (GERD), izilonda zesisu okanye ezinye iimeko. Ngokubanzi, yithi hayi. Ukuba uthanda ukutya okuqhotsiweyo, oda kuphela ngesihlandlo esinqabileyo.

Isigqibo: Yitsibe

(Yintoni engcono kunokutya ngaphandle? Ukutya ngaphakathi, ewe! Zama iiresiphi ezilula ezili-10 ezingcono kunokutya okukhutshiweyo kwindawo yokutyela, ukutya okunempilo kanye ekhitshini lakho.)

Uphengululo lwe