Okona kutya kokona kungcono kunye nokubi kakhulu kweJunk

Umxholo

• Xa unqwenela ukutya okungenamsoco kwaye akukho nto iyakwenza, qala ujonge ukuba zeziphi iintlobo zokutya okungenampilo okuya kukufanelekela kakhulu ekutyeni okusempilweni okufanelekileyo.
• Zibuyisele kwiminqweno ngokutya iinxalenye ezincinci xa ukhetha ukutya okunekhalori ephantsi akunakusebenza.
• Unokuba neenjongo ezintle ekukhetheni ukutya okulula kwekhalori - kodwa ngamanye amaxesha ukuthanda ukutya okungafunekiyo kuyasifumana sonke!
• I-scoop kwiikhalori eziyimfuneko ngosuku
• Ngaphandle kokufuna i-scoop kwiikhalori eziyimfuneko ngosuku, nanku omnye umbuzo obalulekileyo: ungakanani amanqatha owafunayo?
• Ezona zisixhenxe zezona zitya zingcono zokukhetha ukutya ukutya okunempilo okusempilweni.
• Ufuna ubukhrim, oburhabaxa kunye nokulunga okuhlafunayo. Fumanisa iinyani zokutya okungafunekiyo malunga nezona zilungileyo-kunye nezona zimbi-ukhetho onokuzenza.
• Uphengululo lwe

Xa unqwenela ukutya okungenamsoco kwaye akukho nto iyakwenza, qala ujonge ukuba zeziphi iintlobo zokutya okungenampilo okuya kukufanelekela kakhulu ekutyeni okusempilweni okufanelekileyo.

Ngequbuliso, xa umi emgceni wokuphuma uthenga iyogathi kule veki icwangcisiweyo yasemini enamashwamshwam asempilweni, kuyakubetha ukuba sowuza kuba negalelo kula mabhizinisi angama-50 ezigidi zeerandi endaweni yoko: Uhlaselwa kukutya okungafunekiyo. Zonke iilekese zokuphuma zikujongile. Indawo yokudibanisa ukutya okukhawulezayo okulandelayo kubiza igama lakho. Akukho cookie inciphisiweyo ye-fat okanye i-ayisikrimu ephantsi okanye naluphi na uhlobo lokutya okusempilweni oluya kuyisika ngeli xesha-ukwimo yemunchies enamafutha aphezulu, kwaye umnqweno awuyi kuyeka de ufumane unyango olungavumelekanga…

Ukuba le frenzy yokutya okungafunekiyo ibonakala iqhelekile kuwe, awuwedwa. Uphononongo olwenziwa kwiYunivesithi yasePennsylvania State kwiKholeji yeSizwe kwaye lwapapashwa ngo-Juni 1999 kwi-American Journal of Clinical Nutrition luveze iinyani ezinomdla zokutya okungenamsoco, kubandakanywa nokuba ukuthintela ngakumbi ukutya kwakho okunempilo okunempilo, kokukhona uya kubawela ukutya ongakwaleliyo. ngokwakho.

Uphononongo luvumela abantwana abangekafiki esikolweni ukuba benze isampula ye-apile kunye neepetshi. Incasa enye abanokuyitya ngobuninzi obungenamkhawulo, enye banokungcamla nje ngokufutshane. Ibha enqatshelwe ngokukhawuleza yaba yinto enqwenelekayo njengeyona snack imnandi nangona yayifana nqwa nenye ibha. Abaphandi baqhula ukuba abantwana banqwenela ikhadibhodi ukuba abazali benze isivumelwano esikhulu ngokwaneleyo malunga nokuba kubi kangakanani kubo.

Thina bantu abadala asahlukanga kangako. Sicinga ngeetshiphusi zetapile kunye neebhega zokutya okukhawulezayo njengokuhla kokutya-kwaye ukuba sitya itoni yazo, ngokufanelekileyo. Kodwa ityiwa ngokumodareyitha, isitya se-ayisi khrim okanye ibha yetshokholethi ayizukuthumela ukutya okunempilo okusempilweni.

Zibuyisele kwiminqweno ngokutya iinxalenye ezincinci xa ukhetha ukutya okunekhalori ephantsi akunakusebenza.

Nazi iinyani zokutya okungafunekiyo. Akukho nto injengokutya okungekho mpilweni. Ukutya ngokufanelekileyo kumalunga nokulungelelanisa ukutya okungenampilo kunye nokutya okunempilo ngakumbi.Ukuba unqwenela ii-fries ezinamafutha okanye iichips, yitya ukutya okuncinci, okanye uthenge i-mini-calorie bag yeetshipsi kwaye uyenze ngayo.

Ngokucacileyo, ukuswela akusosisombululo sokugcina ukutya okusempilweni okusempilweni. Umnqweno okhanyelwayo unokuphuma ngaphandle kolawulo, okukhokelela ekuzinkcinkceni okanye ekutyeni kakhulu.

Fumanisa Imilo Izindululo zokuphatha ukutya okungenamsoco xa ukhetha ikhalori esezantsi okulula akukho nje kumakhadi.

[i-header = Iinyani malunga nenyongo yokutya: funda ukuphatha amaxesha apho ukutya okulula okuncinci kungasebenziyo.]

Unokuba neenjongo ezintle ekukhetheni ukutya okulula kwekhalori - kodwa ngamanye amaxesha ukuthanda ukutya okungafunekiyo kuyasifumana sonke!

Cinga ngowasetyhini ongaphambi kokuya exesheni one-hankering yetshokholethi: Nge-10 a.m. unokonwabela iqhekeza elisemgangathweni letshokholethi emnyama kwaye aneliseke. Yala umnqweno, nangona kunjalo, kwaye ngokulula unokubhabha ikhephu ekutyeni ipani yee-brownies nge-10 emva kwemini. -Kunye namaxesha ali-12 amanqatha kunye neekhalori zechunk enye yeGodiva.

Ukuqhekeka ngamanye amaxesha kwamkelekile - sukukhathazeka! Ukuba uzondla nge-monster ye-snack kabini ngemini, unokuba usiya kwingxaki yokutya okungenamsoco, kodwa amaxesha ambalwa ngeveki ayizukuyenzakalisa indlela yakho yokutya esempilweni.

Nazi ezinye iingcebiso zokutya okunempilo:

• Kuphephe ukugcina izinto eziphathwayo kwiikhabhathi zakho okanye efrijini. Yithenge kuphela xa umnqweno ubetha kwaye wonwabele inani elincinci, utshilo. Emva koko yabelana okanye udoti okuseleyo.
• Zama ukulungelelanisa amashwamshwam aphantsi kunye nokutya okungenasondlo, njengesiqwenga sesiqhamo kunye nekhekhe lakho lesonka endaweni yezilayi ezimbini zekhekhe. Ngokutya isiqhamo kuqala, uya kuyenza buthathaka iminqweno yakho kwaye ungabi namathuba okuba ube yingcuka phantsi kwisilayidi sesibini shekhe.

I-scoop kwiikhalori eziyimfuneko ngosuku

Senze umsebenzi silungiselela ikhefu lakho elilandelayo lokuzifica ngekhalori engenanto kwaye safumana isondlo kwezinye zezinto ozithandayo kwiindidi ezisixhenxe ezithandwayo zokutya okutyiwayo. Xa intombazana ifanele ukuba nayo kwaye akukho nto iya kwenza ngaphandle kokutya okungenampilo, kutheni ungakhethi okona kulungileyo kokubi? Jonga ubuncinci obunamafutha-ngokukhonza, eyona ikhalori isezantsi kunye nolona khetho lubalaseleyo lokuhamba.

Ukugcina izinto ngendlela efanelekileyo, thelekisa inani lamafutha kunye neekhalori ezifumaneka ekugcwaliseni ngakumbi ukutya okulula okunempilo kunye nokutya okungenampilo. Umzekelo, amashwamshwam asempilweni anama-apile ali-81 kwaye akukho mafutha; ibhegi ye-1-ounce ye-pretzels ineekhalori ze-108 kwaye akukho mafutha, kwaye isitya se-fat-fat yoghurt yeziqhamo sibonelela ngeekhalori ezingama-231 kunye ne-2 grams yamafutha.

Ngaphandle kokufuna i-scoop kwiikhalori eziyimfuneko ngosuku, nanku omnye umbuzo obalulekileyo: ungakanani amanqatha owafunayo?

Ukugcina ubunzima bakho, malunga neepesenti ezingama-25 zeekhalori ezifunekayo ngosuku kufuneka zivela kumanqatha.

• Ukuba utya ukutya okunekhalori ezili-1,800, kuya kufuneka utye iigram ezingama-50 zamafutha.
• Ukutya okwe-calorie ezingama-2 000, yitya iigram ezingama-55 zamafutha.
• Ukutya kweekhalori ze-2,500, yidla i-70 grams yamanqatha.

Ukuba awuzukukhetha amashwamshwam asempilweni namhlanje, funda ukuze ufumane okona kukhetha kunempilo.

[isihloko = Iinyaniso zokutya okungekho mthethweni: uyazibuza ukuba iikuki kunye neelekese zelekese zinokuba lishwamshwam elisempilweni?]

Ezona zisixhenxe zezona zitya zingcono zokukhetha ukutya ukutya okunempilo okusempilweni.

Ngaba unqwenela ukutya okungenasempilweni? Unokuba nekhekhe lakho (i-ayisikrimu, ikhukhi) kwaye uyitye, kwakhona, ukuba uyayonwabela ngokumodareyitha kwaye ugcine umkhondo wamafutha kunye neendleko zekhalori. Ukulayisha ngaphezulu kuyo, nangona kunjalo, kwaye ungagqiba uphume kwi-fat-and-calorie ekupheleni. Nalu ulusu olucekeceke kwezona zilungileyo (kwaye ezimbi) zokutya okungenampilo okunokufakwa kukutya okusempilweni okufanelekileyo.

Iibhari zeelekese ezineekhalori ezisezantsi (kakuhle, zisezantsi, nakanjani na!)

Eyona nto ibheja: 3 Musketeers

IMilky Way, iiMusketeers ezi-3 kunye neeSnickers, oh wethu. I-hands-down winner ye-snacks ye-chocolate-bar splurge yi-3 Musketeers ene-8 gram ye-fat (4.5 egcweleyo) kunye neekhalori ezingama-260 xa kuthelekiswa ne-Milky Way's 10 fat gram (5 saturated) kunye ne-270 calories, kunye ne-Snicker's 14 fat gram (I-5 igcwele) kunye ne-280 calories. (Kuyinyani, amandongomane kwiiSnickers anokutya okutyiwa sisempilweni, kodwa ukuba ngamantongomane owanqwenelayo, kungcono ukuba utye ithafa elineminwe kunokuzama ukwanelisa umnqweno wakho ngokutya ibha yeelekese.)

Iicookies (iiphakeji ezisebenza zodwa kunye nobunzima obunokuthelekiswa)

Ubhejo olungcono: IiMallomars njengeeshwamshwam ezikhawulezayo ezinekhalori ephantsi

Akukho hlazo ekubekeni isandla sakho kwisitya secookie kwezi zinto zimnandi kwaye zinencasa yetshokholethi-marshmallow kwaye uyabandakanya kwisondlo sakho esifanelekileyo. Iphakheji enye (iiMallomars ezimbini) iqulethe iikhalori ezingama-60, 2.5 iigrem zamafutha kunye neemiligram ezili-17 zesodiyam. Iphakheji enye ye-Oreos (ii-cookies ezintathu), nangona kunjalo, ipakisha kabini iikhalori (120), i-7 gram yamafutha kunye ne-150 milligrams yesodium. Iphakheji yokusebenzela enye yeChips Ahoy (iicookies ezintathu), ebonelela ngeekhalori ezili-160, iigram eziyi-8 zamafutha kunye ne-105 milligrams yesodiyam, ivela njenge-monster eyi-cookie yokwenyani.

Ukucinga ukuba loluphi uhlobo lwe-ice cream, iichips, iikeyiki zokutya okulula kunye nokukhetha ukutya okukhawulezayo ngamaqebengwana asezantsi okutya onokukhetha kuwo, ubuncinci xa uthetha? Funda ulwazi oluthe kratya malunga nokutya okulula okusempilweni (ngaphezulu okanye ngaphantsi)!

[i-header = Iinyani malunga nenyongo yokutya: zeziphi ezona zisondeleyo kukutya okuncinci kwekhalori esezantsi ngokwendidi ezi-5?]

Ufuna ubukhrim, oburhabaxa kunye nokulunga okuhlafunayo. Fumanisa iinyani zokutya okungafunekiyo malunga nezona zilungileyo-kunye nezona zimbi-ukhetho onokuzenza.

I-ice cream

Eyona nto ibhetyebhetye: Zama i-Edy's (i-Dreyer kwintshona ye-United States), ukhetho olungcono lokutya ngendlela efanelekileyo esempilweni.

I-edy's / i-Dreyer's Cookie Dough ice cream (iikhalori ezili-180 nge-1/2-ikomityi ekhonza) ii-iced ngokulula iinxalenye ezilinganayo zeBen & Jerry's Chocolate Chip Cookie Dough (iikhalori ezingama-300) kunye neHaagen-Dazs 'Cookie Dough Chip (310 calories). Plus Edy's/Dreyer's ipakethe nje iigram ezisi-9 zamafutha xa kuthelekiswa ne-16 grams ye-Ben & Jerry's kunye ne-20 grams ye-Haagen-Dazs.

Iichips

Eyona nto ibhetyebhetye ngesidlo esisezantsi sekhalori: IDoritos

IDoritos 3D yalugungxula kolu khuphiswano: I-ounce enye ekhonzayo (iziqwenga ezingama-32) zezi zonxantathu zigcwalisiweyo zomoya ziqulethe nje iikhalori ezili-130 kunye neegram ezintlanu zamafutha. I-Fritos Corn Chips ipakisha iikhalori ezili-160 kunye neegram ezili-10 zamafutha, kunye neLay's Sour Cream kunye neOnion Potato Chips ngaphezulu kwoluhlu kwii-calories ezili-160 ezine-gram ezili-11 zamafutha.

Iikeyiki ze-snack (iipakethi ezifanayo ezinobunzima obulinganayo)

Ukubheja okungcono: Umamkeli weTwinkies, isimanga sekhalori esincinci siphumelele

Ukumangaliswa, ukumangaliswa! Olu nyango lubi kakhulu luthatha iikeyiki ezantsi kwisebe lekhekhe lokutya. Enye iTwinkie ineekhalori ezili-150 kunye neegram ezintlanu zamafutha xa kuthelekiswa ne-Little Debbie Donut Sticks (iintonga ezintathu ezincinane), ezihambisa ii-calories ezingama-210 kunye ne-12 gram yamafutha. Bukela i-Dolly's Zingers iced vanilla creme-filled cookies (ezintathu iikeyiki ezincinci): Ngama-470 eekhalori kunye ne-15 gram yamafutha, ngokuqinisekileyo ayizizo iicalorie ezisezantsi kwaye zigcinelwe ezona zihlandlo zikhethekileyo (njengokuzalwa kweminyaka engama-30).

Iipizza zokutya okukhawulezayo

Ubhejo olungcono lokutya okunempilo okulinganayo: I-Subway's Pizza Subway

I-Subway's Pizza Sub iza kuhlangulo lwe-pizza-nge-slim 448 yeekhalori kunye ne-22 gram yamafutha. I-Pizza yaseMexico yaseTaco Bell iphakamisa i-ante kunye ne-570 calories kunye ne-36 grams yamafutha. Isilayidi esisemgangathweni se-Domino's pepperoni kunye ne-Italian-sausage pizza pack kwiikhalori ezingama-684 kunye ne-35 gram ye-fat-mamma mia, ezo ayizizo zekhalori ezisezantsi!

Ukutya okukhawulezayo kwe-1/4-pound burgers

Eyona ndlela yokubheja ngokutya okunempilo okusempilweni: UWendy ongatshatanga (bamba itshizi)

Le 1/4-pound slab yenkomo yenkomo ikhupha ukhuphiswano kunye neekhalori ze-350, i-15 grams yamanqatha kunye ne-510 milligrams ye-sodium. I-Burger King's Whopper Jr. ipakisha iikhalori ezingama-420, i-24 grams yamafutha kunye ne-530 milligrams ye-sodium, ngelixa i-McDonald's Quarter Pounder inikezela ngeekhalori ezingama-420, i-21 grams yamanqatha kunye ne-820 milligrams ye-sodium emangalisayo.

Uphengululo lwe