I-Infographic yokuBonisa ubungakanani bokuFavorite ukutya okusempilweni

Umxholo

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Nokuba utya ukutya okunesondlo, usenokungatyi kakuhle. Xa sisazi ukuba ukutya kunempilo, sidla ngokucinga ukuba ayikhathali nokuba sitya kangakanani, utshilo uPaige Smathers, i-RDN, ingcali yezondlo eseSalt Lake City, e-Utah.Kuba ubungakanani bokusebenza okungalunganga bunokuba yingozi ekutyeni kwakho njengokutya okungalunganga, nantsi indlela efanelekileyo yokuhambisa ukutya okulula okunempilo kodwa okukhohlisayo. . imnandi.)

Ukutya okuziinkozo

Ukuba ugcwalisa isitya esisezantsi ngokutya okuziinkozo kusasa, uyahlehla malunga neekomityi ezimbini, utshilo uKatherine Isacks, RD, ingcali yezondlo eseBoulder, eColorado. Le mpazamo ixhaphakile: “Ngenene abantu abanaso isiphatho kwisayizi yesabelo sabo secereal,” utsho uIsacks. Jonga ubungakanani beebhokisi zakho ozithandayo-bahlala bekwikomityi ye-3/4 kwikomityi enye. Ukuba utya isitya esingaphezu kwesinye, njengoko abantu abaninzi besenza, yingxaki enkulu leyo, nokuba ayisiyiyo inguqulelo yeswekile. “Eyona cereal isempilweni inefayibha ephezulu inokuphelela ekubeni sisidlo sakusasa esinekhalori ephezulu kakhulu kunye ne-carb ukuba utya kakhulu,” utshilo u-Isacks. Ucebisa ngokuthenga isitya esincinci esilingana nekomityi. Yizalise, uyonwabele, kwaye uyenze. (Ncedisa enye yezona zikhetho ziTyebileyo kakhulu zokukunceda uphile ixesha elide.)

Isiselo se-orenji

Ingxaki yokuqala ngejusi kukuba ingaphantsi kwesiqhamo sonke. Iiorenji zinefiber kwaye kusenokwenzeka ukuba zipakishe ngakumbi i-antioxidants kunendlela esekwe ngayo, ifom yolwelo, utshilo u-Isacks. (Funda lonke ibali elithi Yintoni Esempilweni, IiOrenji okanye Ijusi yeOrenji?) Nangona kunjalo, ukuba awukwazi ukucinga isidlo sakusasa ngaphandle kwesiselo, eli lelinye ixesha lokuhlaziya indawo yakho. Uninzi lwabantu luzalisa kwaye lwehle iglasi ye-7-ounce okanye ngaphezulu, iglasi ye-12-ounce, eyokugqibela ipakisha iikhalori ezili-175 kunye neegrama ezingama-31 zeswekile! Thenga iglasi encinci yejusi onokuyifumana uyigcwalise 3/4 yendlela, utsho Isacks. Ubungakanani besabelo esifanelekileyo ukugcina i-carb yakho kunye nekhalori yokutya kwindawo efanelekileyo zii-ounces ezi-4.

Isitshizi

Nangona itshizi igcwele i-calcium kunye neeprotein kwaye enesondlo kakhulu, ikhalori-dense. Ikomityi yekomityi ye-cheddar edibeneyo, umzekelo, ipakisha iikhalori ezingama-229. Isonka samasi sinokuba yingxaki ngakumbi kubafazi abaye bayinciphisa inyama kwaye basebenzise itshizi endaweni yoko, utshilo Isacks. "Bazakutya ii-ounces ezi-3 zeshizi kwiprotein yabo ephambili, kwaye baya kufumana kabini okanye kathathu iikhalori kunokuba babenethambo lehagu etyetyisiweyo okanye ibele lenkukhu, utshilo. Ingcebiso yakhe: Cinga ngeshizi njengearhente yokunambitha kwaye ukhethe iindidi ezinesibindi ezinje ngeebhokhwe okanye itshizi eluhlaza okwesibhakabhaka ukufafaza amaxabiso amancinci (malunga ne-ounce) kumaqanda nakwezinye izitya (ezinje ngee-10 zeeshizi zokupheka ezonwabisayo ukwanelisa iminqweno yakho.). Ngale ndlela ufumana incasa nje yeekhalori ezimbalwa. Ukutya ukutya, thenga iinkuni zamasi ukuze uthathe uqikelelo lokusika i-ounce enye kwibhloko.

Yogurt

Xa uthenga iyogathi kwisitya esikhulu, kulula kakhulu ukukhupha kakhulu. Cwangcisa malunga nee-ounces ezi-6, okanye ikomityi ye-3/4, ngexesha, utsho uSmathers. Linganisa, ubuncinci okokuqala. "Thatha umfanekiso wengqondo wento ekhangeleka ngayo, kwaye rhoqo xa utya i-yogurt, ujolise kwisayizi yesahlulo," kusho uSmathers. Ewe kunjalo, uhlobo lweeyogathi lubalulekile. Soloko ufikelela kwiyogathi yeGreek ecacileyo-akufuneki ube nexhala malunga neswekile, kwaye akusayi kufuneka ugadwe ngokwaneleyo malunga nezahlulo zakho (ukutya ii-ounces ezisi-9 endaweni ye-6 yohlobo olunamafutha agcweleyo kuya kuxabisa malunga neekhalori ezingama-80 kuphela. ). Kodwa nokuba kukutya okumnandi, kubalulekile ukugcina ubungakanani besabelo ekutshekeni ukuze ukwazi ukuzalisa ukutya okunezondlo, utshilo uSmathers. (Zama enye yezi Recipes zeYogathi zamaGrike ezili-10.)

Amaqhashu

Oku kuxhomekeke ekubeni uyatya na phambi kweNetflix okanye i-IMAX. Iipopcorn ezifanelekileyo zenziwa ekhaya kusetyenziswa i-air popper, engafakwanga kwibhotolo okanye iswekile. Emva koko ungatya iikomityi ezi-3 okanye ezi-4, akukho nto inkulu, utshilo uSmathers. (Iya kukubiza kuphela i-100 yeekhalori okanye njalo.) Usenokuhamba nokutya ibhegi encinci yeekhalori ezisezantsi zepopcorn ezinokutsha. Indawo yemidlalo bhanyabhanya, nangona kunjalo, libali elahlukileyo. Kuya kufuneka ucinge ngento ebekwe kwi-popcorn, kwaye loo nto iyatshintsha ukuba lingakanani ubungakanani besabelo esifanelekileyo, utshilo. Nditsho nebhegi encinci kwiCarmike Cinemas, umzekelo, ziikhalori ezingama-530. Ukuba uyayifuna ngokwenene, thenga eyona ndlela incinci kwaye uyahlulahlule nabahlobo abambalwa. Nciphisa isabelo sakho malunga neekomityi ezi-2, kwaye ungayenzi le nto rhoqo, utshilo uSmathers. .

Iponyoponyo

Guacamole engcwele! Nangona umndilili waseMelika atya malunga nesiqingatha se-avocado ngaxeshanye, ubungakanani bokucetyiswa bokusebenza yi-1/5 yesiqhamo kuphela, ngokweenkcukacha zeCDC. Kodwa ungakhathazeki kakhulu malunga nokusika i-20-pesenti yesilayi. "Ndicinga ukuba indlela elungileyo yokufikelela kwiavokhado naphi na ukusuka kwikota ukuya kwisiqingatha ngexesha," utshilo uSmathers. Amafutha asempilweni kwii-avokhado aya kukunceda uzive ugcwele ngelixa unika i-creamy, ukwanelisa ubume bencasa yakho oyifunayo. Ingxaki ngokutya sonke isiqhamo? Ingaphezulu kwe-300 calories. (Yitshintshe kunye ne-10 ye-Avocado Recipes e-Savory (Ayiyiyo i-Guacamole).

IPasta kunye neRayisi

Abantu abaninzi bagcwalisa isiqingatha sepleyiti yabo ngala macala anesitatshi. Leyo yingxaki kuba ipasta okanye irayisi kufuneka ithathe kuphela ikota yempahla kunye nomhlaba, utshilo uSmathers. Kuba sisazi ukuba oku kutya ayikuko ukukhetha okukrelekrele, kulula ukuba uzixelele ukuba ukhulu okanye ugoduke. Le yingxaki kuba xa utya i-spaghetti egcwele ipleyiti, unciphisa iikhalori ezininzi kunye ne-carbs kunokuba ufuna. Kwaye awufumani ngokwaneleyo iiprotein kunye neziqhamo kunye nemifuno. "Ukuba ubeka ipasta kwindawo yokuqala, akunakubakho gumbi lide lokwenza nantoni na engaphezulu kweeprigoli ezimbalwa zebroccoli," utshilo uSeattle-based nutritionist uMarlene Maltby, R.D.N. (Litsibe ityala: I-15 ye-Calorie-Low-Calorie Pasta Recipes zesidlo sase-Italian esinempilo.)

Amantongomane

Amafutha anempilo kumantongomane adityaniswe kwiintlobo ezahlukeneyo zeenzuzo zempilo. Nangona kunjalo, igama labo elihle linokukhokelela kwiingxaki: Kuba abantu bacinga amandongomane njengokutya "okuhle", bacinga ukuba bangatya nantoni na abayifunayo, utshilo uSmathers. Ikomityi yekota, okanye isandla esincinci, kukusebenza ngokuhlakanipha. Ukukunceda unamathele kuloo nto, thenga amantongomane angenasityu ekrwada, ucebisa uSmathers. Imizimba yethu imiselwe ukunqwenela ityuwa, ngoko ke kunzima ukubeka amandongomane anetyuwa phantsi. Kulula ukuhlala ulawula ngamandongomane angenasityu kuba uya kugula incasa emva kwethutyana. Esikhundleni sokubashiya kwisitya okanye kwisitya esikhulu, hlula amantongomane kwiingxowa ezincinci ukuze ulungele ukukhonza ngokufanelekileyo ngamaxesha onke. Zibhangise ngeziqhamo okanye imifuno ukuze zikuncede ugcwalise ngaphandle kokulayisha iikhalori, ucebisa uMaltby.

Iibhotolo zamandongomane

Amacephe agcweleyo ayingomhlobo wakho. Njengamantongomane, ii-nutter ze-nut zinokuba nesondlo, kodwa zipakisha iikhalori ezininzi kwaye zihle ngokulula kunamantongomane. Linganisa iipunipoons ezi-2 zebhotolo yebhotolo ukuze ukwazi ukubona ukuba injani kanye kanye. Cwangcisa ixesha elininzi ngalo lonke ixesha usitya, utshilo uSmathers. (Nantsi i-40 "i-Betcha ayizange izame le nto!" Iindlela zokuTya ibhotolo yeNut.)

Umxube woMzila

Kulula ngokumangalisayo ukutya umxube womzila omninzi. Kakhulu ke, enyanisweni, ukuba iiSmathers zihlala zicebisa ukuxutywa komzila kubathengi abajonge kubo inzuzo ubunzima. Ukuba ayinguwe, namathela kwi-1/4 ukuya kwi-1/2 indebe, efakwe kwiingxowa zeplastiki ezifakwe kwi-zippered ukuze ungabikho. Amacandelo aqhelekileyo omxube womzila athande ukuba phezulu kwiikhalori (amandongomane, umzekelo) okanye aphezulu kwi-carbs (njengeziqhamo ezomisiweyo kunye namaqhekeza elekese). Ngomxube weproteyini ephezulu, iiSmathers zidibanisa iicoconut flakes, amandongomane aluhlaza, kunye necranberries ezomisiweyo (nguMxube weTrafikhi oSempilweni).

Smoothies eziBhotile

Jonga ileyibhile: Rhoqo ezi mveliso zipakisha ubungakanani bokusebenza. Ukuba uyayilahla yonke loo nto, uya kwehla ii-carbs ezininzi kunye neekhalori, kodwa mhlawumbi akuninzi ukuzalisa amafutha kunye neeproteni. "Ingxaki ngaloo nto kukuba i-carbohydrate ayikuniki amandla ahlala ixesha elide," uSmathers. "Kukunika amandla akhawulezayo akhawulezayo kodwa wenza uhlobo lokuphazamiseka ngokukhawuleza, kwaye ulamba ngokukhawuleza kwaye kunokukhokelela ekutyeni ngakumbi." Kungcono wenze i-12-ounce smoothie ekhaya kunye neziqhamo kunye neoyile egcweleyo egcweleyo ye yogurt, utsho uSmathers. (Guqula iresiphi yakho yesiqhelo ngenye yezi 14 zeSmoothie ezingalindelekanga kunye nezithako zeJuice eluhlaza.) Nangona kunjalo, ukufumaneka kwesmoothie ebhotile kuyinika indawo ekhethekileyo kwindawo otya kuyo-ekuhambeni, kwisikhululo senqwelomoya, njl njl. kwaye uyidibanise nento etyebile kwiiproteni kunye namafutha.

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