Ukuqonda kunye nokuthintela iiKhalori ezingenanto

Umxholo

• Ukuchonga iikhalori ezingenanto
• Kuphephe
  
• Ukutya ekufuneka kutyiwe endaweni yoko
• Ukutya okusempilweni
  
• Ukuthatha

Ukutya ukutya okusempilweni

Ngaba ujonge ukutya ukutya okusempilweni? Mhlawumbi uvile ukuba akufuneki ugcwalise iikhalori ezingenanto.

Ukutya okuninzi okupakishiweyo oya kukufumana kwivenkile yokutya kuneekhalori ezingenanto. Oku kuthetha ukuba banexabiso elincinci lesondlo. Endaweni yoko, zinika umzimba wakho amafutha aqinileyo kunye neeswekile, ezingakhokelela ekuzuzeni ubunzima kunye nokusilela kwesondlo.

Nazi ezinye izinto malunga nendlela onokufumana ngayo ukutya okunesondlo esona sinyusa usuku lwakho.

Ukuchonga iikhalori ezingenanto

Ukufumanisa ukuba kukuphi ukutya okuneekhalori ezingenanto, kuya kufuneka ufunde iilebheli. Yintoni oyifunayo ngamafutha aqinileyo kunye noshukela owongeziweyo.

Amafutha aqinileyo ngamafutha ahlala eqinile nakwiqondo lobushushu kwigumbi. Babandakanya izinto ezifana nebhotolo kunye nokunciphisa.

Iishukela ezongeziweyo ziishukela, zihlala ziyi-syrups, ezongezwa kukutya njengoko kusenziwa. Ezi zithako zingenza ukutya kube mnandi-kuhle kakhulu, enyanisweni.

Ingxaki kukuba nokuba ukutya kukumnandi kakhulu, akunako ukunika umzimba wakho oko ukufunayo ukuze uphumelele.

Ukungabinanto ngokoqobo kuthetha “ukungaqulathi nto.” Xa kufikwa ekutyeni, ukungenanto kuthetha ukuba oko kutya kuqukethe iivithamini okanye izimbiwa ezincinci okanye akukho kwa Ngamanye amagama, oku kutya akuboneleli nto ngexabiso emzimbeni wakho ngaphaya kweekhalori ezenza iipawundi ezingaphezulu.

Kuphephe

• Ukuphatha njengamaqebengwana ahlanganisiweyo, iicookies, kunye needonathi ziqulathe zombini iiswekile kunye namafutha aqinileyo.
• Iziselo ezinjengeesoda, ezemidlalo kunye neziselo zamandla, kunye neziselo zeziqhamo zineswekile eyongeziweyo.
• Isonka samasi, i-ayisi khrim, kunye nolunye ubisi olunamafutha apheleleyo luqulathe inani elifanelekileyo lamafutha aqinileyo.
• Iinyama ezinje ngesausage, izinja ezishushu, ibhekoni, kunye neembambo ziqulathe amanqatha aqinileyo.
• Ukutya okukhawulezayo- njenge-pizza, i-burger, i-fries yase-french, i-milkshakes, njl-njl.
• Iilekese ezinzima kunye neelekese zinokuqulatha zombini iswekile kunye namafutha aqinileyo.

Ngaba awuqinisekanga ukuba utya ii-calories ezininzi ezingenanto? Jonga ujonge ivenkile yokutya yasekuhlaleni. Ukutya okuninzi okunekhalori ezingenanto kufumaneka kwiivenkile eziphakathi kwivenkile. Zihlala zipakishwe ukutya okucwangcisiweyo kumaziko agalela iswekile namafutha. Funda iindlela ezilungileyo zokuyeka ukutya ukutya okungenampilo.

Ukutya ekufuneka kutyiwe endaweni yoko

Iingcali zicebisa ukuba abantu bafumane malunga neepesenti ezingama-30 zeekhalori zabo zemihla ngemihla kumanqatha kwaye bangadli ngaphezulu kweetispuni ezintandathu ukuya kwezilithoba zeeshukela ezongeziweyo.

Ukutya okwakha ukutya okusempilweni kufunyanwa ikakhulu kumjikelezo wevenkile yakho yokutya. Uninzi lwazo alunakupakishwa kuba luvela emhlabeni okanye kungenjalo alungiswa. Ngenxa yoko, awanamafutha ongezelelweyo kunye noshukela.

Ukutya okusempilweni

• iziqhamo ezintsha - iiapile, iiorenji, amajikijolo, iibhanana, iivatala
• imifuno, entsha okanye efriziwe - iminqathe, imifuno enamagqabi, i-broccoli, i-beet
• iinkozo zizonke - isonka sengqolowa, irayisi emdaka, iipasta ezigcweleyo
• Iiprotheyini ezinamafutha - amaqanda, iimbotyi, intlanzi, amandongomane, iinkukhu, kunye nezinye inyama ezinqinileyo
• iimbotyi - iimbotyi neelentile
• zobisi - ii-Milks ezinamafutha asezantsi, itshizi kunye neyogathi

Okunye koku kutya, njengemveliso esandula ukwenziwa, akuveli neelebheli. Kwabo benzayo, unokufuna ukukhangela amagama okutya kunye noLawulo lweeDrug (FDA) njengokuthi "akukho shukela longezwa" okanye "amanqatha asezantsi" okanye "ukutya okunekhalori ezisezantsi." Ukuthwala le mibhalo, ukutya kufuneka kuhlangane nezikhokelo ezithile ezithetha ukuba azinakho ukulungiswa okukhethekileyo, utshintsho, okanye uhlengahlengiso.

Isicwangciso abanye abantu abasifumana siluncedo xa bezama ukutya ukutya okusempilweni ngakumbi kukuba "badle umnyama." Eyona nto ilula ngokuvakalayo. Zama ukwenza namhlanje usuku olubomvu-orenji kwaye ugcwalise ukutya okufana neeapile, iiorenji kunye neminqathe. Ngomso jonga iipepile etyheli, isikwashi esimthubi, iimbotyi eziluhlaza kunye ne-kale. Iiblueberries, iitapile ezimfusa kunye namaqunube amnyama zizinto ezintle onokukhetha kuzo kwelinye icala lombala. Ungakulibali ukutya okumhlophe okufana neebhanana, icauliflower, kunye neeparsnips nazo zizele zizakhamzimba kunye nencasa.

Ukuba ivenkile yakho uyakuhenda ngokutya okupakishwe ngeekhalori ezingenanto, cinga ngokuya kwindawo yokuma yefama yendawo okanye kwintengiso yamafama kwisitokhwe kwindawo enempilo, ukutya okupheleleyo okukulo xesha.

Ukuthatha

Mhlawumbi uneekhalori ezingenanto kwi-pantry yakho ngoku. Isebe lezoLimo laseMelika lichaza ukuba ezinye iikhalori ezingenanto ekudleni kwakho zilungile. Yimalini kanye? Ukumodareyitha kubalulekile. Zama ukunciphisa i-calories ezingama-75 okanye ezimbalwa zokutya ngosuku. Okona kuncinci, unokufuna ukuqala ukutya oku kutya kancinci rhoqo, kanye ngeveki, okanye kwiincinci ezincinci.

Unokuzama ukutshintshela iikhalori ezingenanto kukhetho olusempilweni:

• yitya itshizi enamafutha asezantsi endaweni yeentlobo ezinamafutha apheleleyo
• zama i-yogurt ecacileyo ngeziqhamo endaweni yeyogathi enencasa
• ungabambi isiriyeli yeswekile xa ithelekiswa neentlobo eziswiti
• coca amanzi acocekileyo endaweni yeesoda ezineswekile kunye neziselo zeziqhamo
• munch kwi-fiber-fiber popcorn endaweni yeicookies
• hlamba imifuno ephelelwe ngamanzi emzimbeni, iimbotyi ezomileyo, okanye imifuno yolwandle eyomileyo endaweni yeetshiphusi zeetapile

Ukwenza i-smart-kwaye okumnandi-ukutshintshana kunokukunceda ukuba ugcwalise izondlo kwaye wanelise iminqweno yakho. Umzekelo, unokuyithanda incasa ye-strawberry milkshake. Oku kutya kuqulethe zombini amanqatha aqinileyo kunye neswekile eyongeziweyo. Ukufumana ukwaneliseka okufanayo, cinga ngokutshintshela kwityala elenziwe ngezithako ezisempilweni.

I-recipe ye-strawberry-banana milkshake iqulethe iikhalori ezingama-200 ngokukhonza. Ikwaqhayisa nge-7 gram yeprotheni, i-7 gram yefayibha yokutya, kunye ne-1 gram yamafutha kuphela. Ngelixa iqulethe iigram ezili-18 zeswekile, zivela kumthombo wendalo xa kuthelekiswa nokudityaniswa neesiraphu.