Zeziphi ezona zinto zibalulekileyo kwilebheli yesondlo (ngaphandle kweekhalori)

Umxholo

• UkuKhonza ubungakanani
• Inani leeNkonzo
• Iiproteni
• Amafutha
• IiCarbohydrate kunye neFiber
• Iswekile Efihliweyo
• Izithako
• Uphengululo lwe

Ukuba kukho into efana nathi, indawo yokuqala apho amehlo akho aya khona xa uguqula iphakheji yokutya ukujonga iinyani zesondlo ziikhalori. Yinto elungileyo ukugcina ithebhu ngokubanzi ukuba mangaphi amathole owangenayo, kwaye unoluvo lokuba ukutya kuxinene kangakanani, kunokukunceda ugcine ubunzima bakho (uphando lubonisa ukuba lunokukunceda uhlale unciphile). Kodwa iikhalori azithethi lonke ibali. Abakuxeleli ukuba iswekile esegazini lakho iya kusabela njani ekutyeni, ixesha elingakanani into oyityayo iya kukugcina uhluthi, okanye zingaphi izondlo ezixabisekileyo ezingaphakathi kuloo phakheji. Ngaphezu koko, ukubalwa kweekhalori azisoloko zichanekile-enyanisweni, oko kudweliswe kwileyibhile yakho yokutya kunokwehla ngama-25 ekhulwini! Ke jonga ngaphaya kwezi ezinye iziqwenga zolwazi olubalulekileyo.

UkuKhonza ubungakanani

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Ubungakanani bokukhonza (obungcono okanye obubi) bukunika ilensi onokuthi ngayo uvavanye lonke ulwazi olukwileyibhile. Khawufane ucinge ukuba ujonge ibhegi yegranola, malunga neekhalori ezingama-200 ngokusebenza. Ayikubi kwisidlo sakusasa, akunjalo? Emva koko jonga ubungakanani bokukhonza. Ukuba akukho ndlela uzakutya kuphela i-1/3 yekomityi (okanye nokuba yeyiphi na isayizi yokuphakela), ngoko ke ezo calories ezingama-200 ziqala ukujongeka ngakumbi njenge-300 okanye 400. Ukwazi ubungakanani bokuphakelwa kunokukugcina ungagqithisi. (Njenge-ayisi khrim; ukukhonza sisiqingatha nje sendebe) kwaye uqiniseke ukuba ufumana izinto ezilungileyo (ukukhonza imifuno enamagqabi kunokuba ziikomityi ezininzi).

Inani leeNkonzo

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Elinye inani elibalulekileyo xa kuziwa kwinkonzo: inani elikwiphakheji. Rhoqo, kwanokutya okujongeka njengokufanele ukukhonza kube kanye kuninzi okukuyo, njengesiselo se-20-ounce esikhangeleka ngathi yeyomntu omnye, kodwa enyanisweni inee-2/2 zeenkonzo kuyo. Ukwazi eli nani kunokukunceda ukulawula izahlulo zakho; isifundo esinye sipapashwe kwiphephancwadi Ukutya bafumanise ukuba abasetyhini ababesazi ukuba zingaphi ii-servings ezikwi-pizza batye kancinci kunaxa ukutya kwakungabhalwanga. Oku kunokukunceda xa ungenazo izixhobo zokulinganisa. Usenokungazi ukuba zingaphi iigram zepitsa ezikwisilayidi osisikiweyo, kodwa unokuziphilisa ngesine ukuba ibhokisi ithi ikhonza ezine, emva koko ubeke okunye.

Iiproteni

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Ipesenti "yexabiso lemihla ngemihla" ye-macronutrients njengeprotheni isekelwe kwi-2,000-calorie yokutya ngosuku. Ekubeni ukutya kwakho kwekhalori kunokwahluka kuloo nto, kungcono ukujonga inani leegram, uthi ingcali yezondlo zezemidlalo uLisa Dorfman, M.S., R.D., umbhali we Ngokomthetho Ungqiyame. Ucebisa ukuba umfazi osebenzayo okwi-20s, 30s, okanye 40s afumane malunga ne-60 ukuya kwi-80 grams yeprotheyini ngosuku, ejolise kwi-5 ukuya kwi-15 grams ngesidlo sakusasa (nangona unokufuna ngaphezulu ukuba usebenza kusasa), i-15 ukuya kwi-30 iigram ngesidlo sasemini kunye nesidlo sakusihlwa, kunye ne-5 ukuya kwi-12 grams ye-snacks. Cinga ngala manani xa ujonga umva, yithi, isikhongozeli seyogathi.

Amafutha

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Emva koko jonga amanqatha. "Awufuni kutyeba, kuba iyanelisa kwaye iyanceda ukufunxa iivithamini ezinyibilikayo," utshilo uDorfman. "Kodwa umfazi ophilileyo, osebenzayo kakhulu akafuni ngaphezu kwe-40 ukuya kwi-60 grams ngosuku." Ucebisa ukuba kugcinwe ukutya okungaphantsi kwe-15 grams kwaye ujonge ubuninzi be-10 grams kwi-snack. "Kodwa amanqatha ayithethi nje ngeegram zizonke," utshilo uDorfman. Kuya kufuneka ujonge iintlobo zamafutha. Ukutya okuyi-Nix kunye nawo nawaphi na amafutha agqithisiweyo, kwaye xa ucinga ngokutya komntu ngamnye, khumbula ukuba awudingi ngaphezulu kwe-6 grams yamanqatha ahluthayo (uhlobo oluncinci lwentliziyo-enempilo) ngosuku olunye.

IiCarbohydrate kunye neFiber

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Nje ukuba ujonge iproteni kunye namafutha, eyokugqibela imacronutrient ekufuneka uyiqwalasele ziicarbohydrate. (Funda ubungakanani beeprotheyini, ii-carbs, kunye namafutha omele ukuwatya.) Iinyani zesondlo ziya kukunika iigrama zizonke zecarbs kunye nokuba zingaphi ezivela kwifayibha neswekile. Andikhathali kakhulu malunga ne-carbs epheleleyo kunefiber kunye neswekile, utshilo uDorfman. "Umzimba wakho ufuna ii-carbs ukutshisa amanqatha. Qiniseka nje ukuba kukho ifayibha apho." Injongo yakhe: Ubuncinci iigram ezimbini zefayibha kwiikhalori ezili-100 (ezintathu zibhetele nangakumbi). Olunye umlinganiselo oluncedo: Olunye uphononongo lwafumanisa ukuba ubuncinci igram enye yefiber kwi-10 grams ye-carbohydrates yayingumgaqo ophilileyo wesithupha.

Iswekile Efihliweyo

Imifanekiso yeCorbis

Okwangoku, iphaneli yeenyaniso zesondlo iya kukuxelela nje isixa sisonke seswekile kwimveliso-hayi ukuba ingakanani na eyongezwayo ngabavelisi bokutya. (Ngaba ucinga ukuba iswekile eyongeziweyo kufuneka ibonakale kwiileyibhile zokutya?) Kodwa ngomsebenzi omncinci wocuphi, unokufumanisa ukuba ukutya kwakho kufakwe iswekile eyongezelelweyo-izithako eziye zadibaniswa nokutyeba, isifo senhliziyo kunye nesifo seswekile. Ngokubanzi, khangela izithako eziphela "kwi-ose" njenge-glucose, i-fructose kunye ne-dextrose. Kuluhlu olubanzi lwamagama abonisa iswekile eyongeziweyo (ayisoloko icacile), jonga choosemyplate.gov. (Kwaye, ewe, iswekile eyongeziweyo evela kwimithombo ebonakala isempilweni njenge-agave, ubusi, kunye nejusi yomhlanga ephucukileyo zonke zisongezwa iswekile, ke zibekele umda.)

Izithako

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Hayi, ayizizo zonke izinto ezingachazekiyo ezimbi kuwe-ezinje ngezi zi-8 izoyikiso zokumemeza ezikhuselekileyo ezikhuselekileyo. Kodwa ngokubanzi, ukukhangela uluhlu lwezinto ezimfutshane (ngamagama owaziyo) kuya kukunceda ekubhekiseni kwindlela yokuqhubekeka encinci. Kwaye khumbula, izithako zi-odolwa ngokuba yimalini kwimveliso-ke nantoni na edweliswe kuqala yeyona nto iphambili, ngelixa ezo zisiya esiphelweni zibambe ubunzima obuncinci. Ngoko ukuba ubona umgubo omhlophe (uhlala ubonakala "njengomgubo ocebileyo") okanye iswekile ukuya phezulu kwoluhlu, hlala kude! Endaweni yoko, khangela iimveliso ezinokwenyani, ukutya okupheleleyo njengezithako ezimbalwa zokuqala (okanye ezingcono, kuphela).

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