Sika iiKalori xa usitya ngaphandle-vele ukhethe imenyu

Umxholo

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Emva kokuqala kancinci, ukubala kweekhalori kwiimenyu zokutyela (apho iRew FDA yokuLawula inyanzelisa imixokelelwane emininzi) ekugqibeleni iyathandwa. Kwaye kuphando olusekwe eSeattle, inani labantu abathi bajonge ulwazi lwezondlo kwiindawo zokutyela eziphindwe kathathu kule minyaka mibini idlulileyo. Ukuba nolwazi kwiimenyu kubonakala kusebenza, ukukhuthaza abathengi ukuba baodole ukutya nge-avareji ye-143 yeekhalori ezimbalwa, uphando lubonisa.

Kodwa xa kuziwa ekutyeni okunempilo, iikhalori azikho kuphela into ebalulekileyo. Kwaye nje ukuba uqale ukuzama ukulinganisa izinto ezifana namafutha, ifayibha, kunye nesodium, idatha yesondlo ifumana ukudideka okukhulu. Ngoko sibuze uRosanne Rust, ingcali yezondlo kunye nombhali we Indawo yokutyela yeKhalori yeeDummies ngoncedo lokumisela ezi ilebhile.

1. Okokuqala, jonga ukukhonza ubungakanani. Le yeyona nto iphambili yokuhamba abantu, utsho uRust. Bacinga ukuba baya-odola into esempilweni, bengazi ukuba isidlo sisibini (kwaye iphindwe kabini iikhalori, isodiyam, amafutha, kunye neswekile), okanye ukuba idatha yesondlo ithathela ingqalelo enye Inxalenye yesidlo se-combo. (Funda iiNgcebiso ezi-5 zoLawulo lweeNxalenye ukuyeka ukuTya kakhulu.)

2. Emva koko jonga iikhalori. Cwangcisa into ejikeleze i-calorie ezingama-400, nangona nantoni na iphakathi kwama-300 nama-500 eya kuyenza, utsho uRust. Ukuba ujonge i-snack, yiya kwi-100 ukuya kwi-200 calories. (Xa iiKhalori ezingakumbi zingcono.)

3. Chaza umxholo wamafutha. I-fat-free ayisoloko iyindlela efanelekileyo, kuba abavelisi babuyisela incasa engekhoyo kunye nezinye izongezo ezifana neswekile. Kodwa i-Rust iyakucebisa ukuba ubeke i-cap kumafutha ahluthayo, ngokukhetha ukutya okanye i-snacks ngaphandle kokungaphezulu kwe-6 grams yamanqatha ngokuphakelayo. Ukunika umbono, uninzi lwabasetyhini kufuneka lujolise ekufumaneni iigram ezili-12 ukuya kwezi-20 zamafutha agcweleyo ngosuku, ewonke, utshilo. (Ngaba Sifanele Siyiphelise Ngokwenene Imfazwe Ngamafutha?)

4. Okulandelayo, yiya kwifiber. Le ilula-jonga nje inani elikhulu kunoziro, utsho uRust. "Ukuba into ine-fiber zero kwaye ayikho iprotheni (efana nenyama), mhlawumbi imveliso yesonka esisezantsi." Oko kuthetha ukuba uya kufumana ii-carbs kunye neswekile kuyo-kwaye hayi enye into.

5. Okokugqibela, skena iiswekile. Okunye ukutya okusempilweni (njengeziqhamo okanye ubisi) kuphezulu kwiswekile, ke oku kuyinyani ngokukhula kukhetho lwe-super-saccharine kunye nokukhetha amacala akrelekrele. “Uyazi ukuba kukho iswekile kwiidisyisi kunye neesodas, kodwa iphinda ichwechwe kwiisosi ezintywilayo ezifana ne-BBQ kunye nesaladi yokunxiba,” kuchaza uRust. Sebenzisa ingqiqo yakho; ukuba kukho into ebonakala ngathi icimile (iigramu ezingama-50 zeswekile kwihambhega?), kucace gca. (Kwakhona, jonga esi Sikhokelo esiLula kwi-Sugar Detox Diet.)

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