Ukutya okutsha kweCalorie yamaTshayina: Hlala unciphile

Umxholo

• Umbuzo: Andifane ndipheke kwaye ndikhetha uku-oda ukuthatha. Ingaba kukho smart, ikhalori esezantsi ukhetho Chinese ukutya?
• Uyakuthanda ukuhlala kunye kwaye umenyiwe kumaqela aliqela kule nyanga. Mhlawumbi uyazibuza ukuba ungabambelela njani kwisidlo sakho esinamafutha aphantsi, akunjalo?
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Umbuzo: Andifane ndipheke kwaye ndikhetha uku-oda ukuthatha. Ingaba kukho smart, ikhalori esezantsi ukhetho Chinese ukutya?

Impendulo:

Ewe kunjalo, kodwa kufuneka ulumke xa ukhetha ukutya okusempilweni. Nazi ezinye iingcebiso zokutya okunamafutha asezantsi kunye nokuqonda:

1. Uninzi lwezitya zaseTshayina ziqulethe i-veggies kunye neprotheni ephilileyo, kodwa iinqununu ezinkulu kunye ne-oily, i-sauce eshukela zingenza ezi zidlo zibe zincinci kunokuba zinqwenelekayo kwisinqe sakho.
2. Ingxelo entsha yeZiko lezeNzululwazi kuMdla woLuntu (i-CSPI) ityhile ukuba kukho phakathi kwe-1,000 kunye ne-1,500 yeekhalori kwiindawo ezininzi zaseTshayina-kwaye ngaphandle kokufaka irayisi, i-crispy noodles, kunye nezinye izinto ezongezelelweyo. Ngapha koko, ezinye izidlo ezithandwayo, ezinje nge-chow mein kunye nenkuku enesosi emnyama, zafunyanwa ziqulathe phantse isodiyamu yeentsuku ezimbini.
3. Uku-odola ngobulumko, "susa izitya eziqhotsiweyo, ucele iisosi ecaleni, unciphise ekusebenziseni ubungakanani," ucebisa uSarah Krieger, R.D, osisithethi seAmerican Dietetic Association. Ucebisa ukuba uodole ukutya okunempilo okulandelayo kwisidlo esingaphantsi kwe-450 calories:
   a. umqulu wasentwasahlobo
   b. Iikomityi ezimbini zesuphu yeqanda
   c. ikomityi yerayisi emdaka
4. Okanye ukhethe i-shrimp ene-lobster sauce (eyona-cal-entree iphantsi kwisifundo se-CSPI) kunye nokwahlulahlula i-odolo yemifuno etshisiweyo kunye nomhlobo kwisidlo sekhalori ezingama-600.

"Ungenza isitya sakho osithandayo sibe sempilweni ngokusixuba nemifuno ene-steamed kwaye usongele isiqingatha sobunye ubusuku," utshilo uKrieger. Okokugqibela, ziphathe ngokwakho ngecookie cookie; ineecalories ezingama-30 kuphela kwaye ayinawo amafutha.[isihloko = Amacebiso okutya okunamafutha asezantsi emathekweni: unganxulumana kwaye ubambelele kwisicwangciso sakho sokutya.]

Uyakuthanda ukuhlala kunye kwaye umenyiwe kumaqela aliqela kule nyanga. Mhlawumbi uyazibuza ukuba ungabambelela njani kwisidlo sakho esinamafutha aphantsi, akunjalo?

Ngandlela thile, kulungile ukuba libhabhathane ekuhlaleni. "Zikhumbuze ukuba ukuya kwiindawo ezininzi zokuhlambela kuthetha ukuba uya kuba namathuba amaninzi okonwabela ukutya okutyebileyo, okunekhalori," utshilo u-Amy Jamieson-Petonic, R.D., umphathi wezempilo kwikliniki yaseCleveland eOhio. "Ngale ndlela uya kuziva unganyanzelekanga ukuba usampule yonke into kwaye ungasasaza ukunyanzeliswa kwakho kwezi veki zizayo."

Nazi ezinye iingcebiso zokutya:

1. Nciphisa ukubalwa kweekhalori zakho: Kuba ngokungathandabuzekiyo uya kutya kakhulu ngeentsuku xa kukho itheko, kuya kufuneka ubuyekeze ngokusika iikhalori ezili-100 kwikhalori yakho yemihla ngemihla inyanga yonke. Ayisiyonto ininzi-isilayi yesonka okanye iglasi yejusi, umzekelo.
2. Ethekweni, gcwalisa ngamafutha aphantsi, ukutya okunempilo: Kwitafile ye-buffet, gcwalisa isiqingatha sepleyiti encinci ngokutya okusezantsi kwekhalori okunje ngesaladi, ii-crudites, okanye i-shrimp, emva koko ugcwalise okuseleyo ngokuphatha.
3. Qeda unxano lwakho: Kwaye ngelixa usazi ngcono kunokuba ufike ethekweni ulambile, unganxanwa. "Yiba nebhotile yamanzi nje phambi kokuba ufike ukuze ungatsiba kwindawo yokuqala yokutya ukuze uphelise unxano," utshilo uJamieson-Petonic. Emva koko zikhawuleze kwiziselo ezinxilisayo ezingaphantsi kwe-150 yeekhalori enye: iglasi yewayini okanye i-champagne, uMary onegazi, okanye i-gin ene-tonic yokutya.

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