Ungayitya njani iMpilo ngelixa usitya

Umxholo

• IiNgcebiso ezili-10 zeeNgcali zoKutya kwiSidlo
• Yintoni omele uyitye (kunye nento omele uyiphephe) xa usitya kwisidlo sokutya
• Uphengululo lwe

Ukuya kwisidlo sangokuhlwa ngokuhlwanje? Unenkampani eninzi. Phantse iipesenti ezingama-75 zethu zitya kwindawo yokutyela ubuncinci kanye ngeveki, kwaye iipesenti ezingama-25 zitya zonke iintsuku ezimbini okanye ezintathu, ngokutsho kophononongo olwenziwe yiUSDA.

Kwaye, kutheni, kutheni? Ukuvumela omnye umntu ukuba apheke kuyaphumla-isidlo esifanelekileyo emva kosuku oluxakekileyo.

Ingxaki kukuba, ubungakanani beesahlulo sele sibhalile kule minyaka idlulileyo- kwaye uninzi lwethu luye lucebise konke ukuluma. Uphando olwenziwe nguBrian Wansink, Ph.D., umbhali we Ukutya okungenangqondo, ibonisa ukuba sihlala sincwina de iipleyiti zethu zingabi nanto kunokuba silindele imizimba yethu ukuba ibonise ukuba sihluthi, kungakhathaliseki ukuba inkulu kangakanani isayizi yokuphakela. Ke nokuba utya isidlo sokutyela esine-calorie ephantsi, unokuba utya kakhulu.

Ukuzonwabisa kwisidlo sokutyela esilungiswe kakuhle sesinye sezona lonwabo lukhulu ebomini. Ngokuthobela la maqhinga xa usitya kwindawo yokutya oyithandayo, ungangcamla izidlo zaseTshayina, zaseMexico, zaseThai, zaseItali, naseAmerika ngaphandle kokutsho. ciao ukuba lasagna okanye ungxamile luego kwi tostadas.

IiNgcebiso ezili-10 zeeNgcali zoKutya kwiSidlo

1. Yiyeke indlela yokuzilambisa yemihla yonke. Ubhukishe isidlo esikhulu sangokuhlwa, ke weqa isidlo sasemini. Ivakala iqhelekile? Musa. Ngexesha ufika kwindawo yokutyela ulambile, kwaye molo, nantsi ingobozi yesonka! Iziqwenga ezibini okanye ezintathu kamva (kunye nebhotolo, ewe), utyile ikhulu leekhalori-kwaye khange uthethe nomncedisi. Endaweni yoko, yimba isidlo sasemini esilula, esifana nesaladi eneesalmon kunye nemifuno kunye nomqolo weenkozo.Ke emva kwemini, yiba nentwana yokutya- isikhongozeli seyogathi yamaGrike okanye intwana yamandongomane (zama la mantongomane nembewu iphilileyo). Ukugcina indlala yakho iphantsi kolawulo kuthetha ukuba awuzukuntywila kwingobozi yesonka ngalo mzuzu uboniswe kwitafile yakho.
2. Hamba lula kwiwayini. Ukuba ufuna iglasi yepinot noir, ngandlela zonke, yiba nayo. Musa nje ukugqithisa. Olunye uphononongo lufumanise ukuba abasetyhini abazinkcinkca ngaphezulu kwezimbini iziselo ngemini badla malunga neepesenti ezingama-30 ngaphezulu kweekhalori (kuba iglasi yesibini yekhabhathi iyanambitheka ngcono ngesilayi sekhekhe yetshokholethi, akunjalo?). Namathela kwiglasi enye yewayini-yiloo nto i-American Medical Association icebisa ngayo eyona nto ingcono kwimpilo yakho. (Idibeneyo: Uyikhetha njani iwayini ephantsi)
3. Lumkela izitya ezibhalwe "ukukhanya." Ukutya okuninzi okunekhalori ephantsi kuyaphawulwa kwiimenyu-kwaye siyayithanda loo nto!—kodwa ngelishwa, ibango alisoloko liyinyaniso. Funda imenyu ngononophelo. Khangela ibhalansi yeprotheyini ebusy Ukuba ufuna ulwazi oluthe vetshe ukukunceda ukhethe okona kutya kunempilo, yiya kwiwebhusayithi yokutyela ngaphambi kwexesha ukubona ukuba ngaba zidwelisa ulwazi ngesondlo kwisitya ngasinye.
4. Ziqhelanise nolawulo lwesahlulo. Yitya iikota ezintathu zento ekwipleyiti yakho kwaye uyeke xa usitya kwindawo yokutya. NgokukaJames Hill, Ph.D., umlawuli weZiko leZondlo zoLuntu kwiDyunivesithi yaseColorado, eli nyathelo lilula linokucheba ngokulula ukuya kuma-300 eekhalori kwisidlo sakho. Ngaphezu koko, uya kwaneliseka ngokutya iipesenti ezingama-75 zesidlo sakho sangokuhlwa kangangokuba awuyi kuphoswa lula kwezo ziluma zimbalwa.
5. Yiba smart malunga nesaladi. Kwibar yesaladi, gcwalisa ipleyiti yakho ngemifuno, imifuno, iichickpeas, kunye ne-edamame, kwaye uyonyuse ngesipuni esinye okanye ezibini zokunxiba okunamafutha asezantsi. Nciphisa i-bacon bits, itshizi, i-croutons, kunye nezinxibo ezinobukhrim. I-Ditto yepasta, ityhuna, okanye isaladi yenkukhu edada kwi-mayo. Namathela kwikota yekomityi yokukhonza okanye ngaphantsi. (Eyeleleneyo: Ezona Salads zisempilweni kancinci kwiindawo zakho zesidlo sasemini ozithandayo)
6. Musa ukoyika ukubuza. Iindawo zokutyela ziya kuwonga zonke iintlobo zezicelo ezikhethekileyo-konke ekufuneka ukwenzile kukuthetha. Uku-odola ukutya okugcadiweyo, okubhakiweyo, okugcosiweyo, okubotshiweyo, okanye okutshisiweyo endaweni yokuthaya. Cela izitya ukuba ziphekwe ngeoyile encinci endaweni yebhotolo. Cela imifuno eyongezelelweyo-kunye ne-pasta encinci-kwi-pasta primavera yakho.
7. Khetha eyona protein iphambili. Ngaba kufuneka ube ne-steak? I-10-ounce rib-iso inokupakisha i-780 calories okanye ngaphezulu. Khangela ukusikeka kwenkomo yenkomo, efana ne-tenderloin, i-flank steak, okanye umgca xa udla ukutya. Ubungakanani bokucetyiswa bokusebenza bu malunga nee-ounces ezintlanu (malunga nobukhulu besandla sakho). Ukuba indawo yokutyela ayiboneleli ngeyona nto incinci, yinqumle isahlulo sakho phakathi kwaye ugoduke nayo. (Emva koko sebenzisa loo nyama yongezelelweyo kwezi Steak, Polenta, kunye neeavocado Bowls!)
8. Fumana ngaphezulu ngemali encinci. Abantu abaninzi babambelela kwingcinga yokuba kufuneka batye i-entree. Uthi ngubani? Oda ii-appetizers ezimbini endaweni yoko kwaye uya kusampula kabini ukutya kodwa utye kancinci. Okanye ube ne-appetizer enye kwaye wabelane ngekhosi ephambili kunye nomhlobo.
9. Yenza swaps esempilweni. Khetha iinkozo ezipheleleyo ezifana nerayisi emdaka okanye isonka esineenkozo ezipheleleyo phezu kwesonka esimhlophe esicocekileyo kunye nerayisi. Dlulisa iifriji zaseFrance kunye neetapile ezifakwe itshizi kunye noku-odola imifuno emibini, i-steamed, okanye isaladi kunye nemifuno. Endaweni yokutya okune-creamy pasta, khetha ezo zineesosi zetumato, eziphantsi kakhulu kumanqatha nakwiikhalori. (Idibeneyo: Sigxile * Ngezi ndawo zokutyela ezili-10 ezikhawulezayo)
10. Yitya idizethi. Asidlali. Zama ukuzikhanyela ngokwakho i-souffle yetshokholethi kwaye unokukhetha into embi ngakumbi (njengebhokisi yonke ye-ice cream) xa ufika ekhaya. Ukutya okuhlakaniphileyo kwisicwangciso sokutya: Oda idizethi enye yetafile. Ukulunywa okumbalwa kufuneka kwanelise izinyo lakho elimnandi. Awukho kwimeko yokwabelana? Cela i-dessert ephantsi kweekhalori zamajikijolo okanye i-sorbet yeziqhamo ezincinci.

Yintoni omele uyitye (kunye nento omele uyiphephe) xa usitya kwisidlo sokutya

Zama ezi zidlo zineekhalori ezisezantsi kunye nokukhetha okunempilo kulo lonke uhlobo lwendawo yokutyela.

Ukutya okukhawulezayo

• Khetha: Inkukhu eyosiweyo okanye intlanzi (cela isosi ngokwahlukeneyo kwaye usebenzise icephe elinye) ngesaladi eluhlaza (ukunxiba ecaleni)
• Hayi: Ukutya okuthosiweyo okunzulu. Yenza ezi ndlela zintathu zokupheka ukutya okukhawulezileyo ekhaya endaweni yoko

WaseMexico

• Khetha: I-Fajitas eyenziwe ngeenyama ezidliwayo kunye nemifuno, i-burritos okanye i-enchiladas ezaliswe ngenkukhu, i-shrimp, okanye inyama encinci kunye nenani elincinci leeshizi
• Hayi: Izitya ezifuthwe ngetshizi, i-chimichangas eqhotsiweyo, iimbotyi eziqhotsiweyo, izitya ezikhulu zeetshiphusi ze-tortilla (ezimbalwa ezinesalsa zilungile, #balance), iingqayi zemargaritas (uncamathele kwiglasi enye)

IsiJaphani

• Khetha: I-Sushi eyenziwe nge-shrimp, ityhuna, tofu, okanye imifuno, isashimi, isobho se-miso, izitya ze-teppanyaki (inyama, intlanzi, okanye imifuno ephekwe kwigridi yentsimbi)
• Hayi: I-Tempura, iipleyiti ezinkulu ze-sushi rolls (nganye ingaba yi-250 calories okanye ngaphezulu, kwaye ungadla ngokulula ezimbini okanye ezintathu), i-teriyaki (i-sauce ingaba neswekile eninzi)

IsiTshayina

• Khetha: I-shrimp eyosiweyo, inkukhu kunye nemifuno, irayisi emdaka enomphunga
• Hayi: Izitya ezineesosi ezimuncu ezinencasa kunye nezomuncu ezifana nenkukhu ye-Kung Pao, izitya ezinkulu zerayisi, imiqulu yamaqanda eqhotsiweyo, lo mein, ukutya okunesonka okanye ukutya okunzulu okunje ngenkomo yeorenji

UmIndiya

• Khetha: Inkukhu yeTandoori okanye okunye ukutya okuphekwe kwi-oven ye-tandoor; jonga izitya ze- "tikka" okanye ze "bhuna", ezingagutyungelwanga ngeesosi ezinzima (okanye nge-DIY ezi 8 zilula zokupheka zokutya zaseIndiya)
• Hayi: Izitya eziza neesosi ezicwengekileyo, i-naan (isonka saseIndiya esisoloko sifakwe iitapile okanye ikhokhonathi kwaye ifakwe ibhotolo), iisosa ezinzulu

IsiTaliyani

• Khetha: Imifuno okanye ukutya kwaselwandle
• Hayi: Ukutya okuthosiweyo okunesonka kunye nesonka esifana ne-veal okanye i-eggplant parmesan, iisosi ezinencasa efana ne-fettuccine Alfredo, izitya ezifakwe itshizi ezinje nge manicotti kunye necalzones

Ivenkile yekofu

• Khetha: Ikhofi ye-8-ounce enobisi; Iikhalori ezili-11
• Hayi: I-latte engama-20; Iikhalori ezingama-340 (ezinxulumene nazo: Iziphuzo zekofu ezisempilweni ezizonwabisa kuphela

Uphengululo lwe