Ngaba ubuntu bakho bokutya bukwenza utyebe?

Umxholo

• Uphengululo lwe

Ngaba uyiNkosazana yeQela le-Cocktail ehamba ngendlela yayo kwisiganeko esahlukileyo rhoqo ebusuku okanye i-Fast-Food Fiend ebamba i-Chinese takeout kwaye yaphuka esofeni? Ngayiphi na indlela, ukutya kwakho ngokuhlwa kungonakalisa imizamo yakho yokunciphisa umzimba. "Abasetyhini abaninzi batya isiqingatha okanye ngaphezulu kweekhalori zabo kwisidlo sangokuhlwa nangokuhlwa, bahlala begqithisa kumafutha, iswekile kunye nokutya okuziinkozo-ukhetho lokutya olujongela phantsi impilo yabo, amanani kunye neemvakalelo," utshilo umhleli weSHAPE uElizabeth Somer, MA, RD, umbhali we Incwadi yokupheka yoKutya kunye neMood (Iincwadi ze-Owl, 2004).

Isitshixo sempumelelo silele ekuhlaziyeni iziqhelo zakho zokutya ngendlela efanele wena, iingcali zezondlo zitsho. Tyhila iphepha ukuze ufumane ubuntu bakho besidlo sangokuhlwa kunye nezisombululo zobunzima bokunciphisa umzimba ezilungiselelwe indlela othanda ukutya ngayo. Sikwabandakanye iindlela zokupheka ezine ezenziwe nguKathleen Daelemans, umbhali we Ukufumana ukutya okunciphile kunye nokuthanda! (U-Houghton Mifflin, 2004) kunye nompheki ogcina i-75 yeepawundi yokulahleka kwesisindo ngaphezulu kweminyaka eli-13.

INDLELA YOKUTYA OKUFANELEKILEYO

Ingxaki Udinwe kakhulu ukuba ungapheka, uzivuza ngokukhupha. Ukanti uncedo luza ngexabiso: I-burrito eqhelekileyo ineekhalori ezingama-700 kunye neegram ezingama-26 zamafutha (ezi-7 zihluthi); Ukutya okuqhelekileyo kwesitya senkuku saseTshayina, njenge-kung pao, ineekhalori ezili-1 000. "Kodwa ukutya okukhawulezileyo akufuneki ukuba kufane nengxubevange," utshilo uLisa Sasson, R.D., unjingalwazi oseklinikhi oncedisayo kwisebe lezempilo laseNew York, izifundo zokutya kunye nempilo yoluntu kwisiXeko saseNew York. Yiya ngaphandle kwebhokisi yepitsa, ucebisa uCarolyn O'Neil, M.S., RD, umbhali-mbhali we Isitya: Ekutyeni okusempilweni kunye nokuba Mhle (Iincwadi zeAtria, 2004). Ziqeqeshe ukuba ujonge ezona zikhetho zisempilweni kwiindawo ezingalindelekanga.

Izisombululo zeFast-Food Fiends

* * Khetha iinketho zeekhalori ezisezantsi kwiindawo zokudlela ezikuthandayo. Khetha iinxalenye ezincinci kunye nezitya ezilungiselelwe ngamafutha amancinci. Umzekelo, tshintsha i-burrito yenkomo kunye nekhilimu emuncu kwi-taco yenkukhu eyosiweyo kunye ne-salsa. Uya kugcina iikhalori ezingama-510 kunye ne-22 grams yamafutha. Inkukhu yoRhwebo Jikelele kaTso yenkukhu ene-steamed kunye nemifuno enekomityi yerayisi emdaka. Uya kugcina iikhalori ezingama-500, kwaye ngaphezulu kwesixhenxe sokutya oza kuthatha iikhalori ezaneleyo zokulahla iponti enye.

* Yeka ukuba "nolu xabiso". Ubungakanani beBiggie buphinda kabini iifry zakho kwikota eyongezelelweyo, kodwa ngumzimba wakho ohlawulayo. Inkonzo enkulu yeefries zaseFransi ineekhalori ezingama-520 kunye ne-26 grams yamafutha. Nangona ingelo lolona khetho lusempilweni, ukukhonza okuncinci kuneekhalori ezingama-210 kunye neegram ezili-10 zamafutha. Endaweni yoko, oda iitapile ezibhakiweyo ngesalsa; iitapile ezi-5-ounce ineekhalori ezili-100 nje, akukho mafutha kunye neegrama ezi-3 zefayibha.

* Funda ukuzenzela "ukutya okukhawulezayo," Utsho umbhali wencwadi yokupheka kunye no-guru-weight loss Kathleen Daelemans. Endaweni yokuma kwivenkile yokutyela emva komsebenzi, thatha isiqwenga seentlanzi ezintsha kwimarike yakho yendawo, onokuyiphunga kamva kwimicrowave ngemizuzu. Ngelixa usesitolo, gcina izinto ezimbalwa ezenza ukutya isidlo sangokuhlwa okunempilo njenge-cinch, njengemifuno engaphambi kokuhlamba, isaladi-bar veggies kunye neembotyi ezimnyama ezisemathinini.

I-DIVA yokuhluthwa

Ingxaki Ukuphila ngokutya okunekhalori ezithintelweyo -- ikofu kwisidlo sakusasa kunye nesaladi yemifuno kuphela kwisidlo sasemini -- ikwenza uzive ulungile. Kodwa inyani awufumani zondlo zaneleyo zokuzenza usuku. Ngokuhlwa ubetheke eludongeni. "Uyalamba!" USasson utsho. "Ungaze uvumele ukuba ulambe-inefuthe elibi." Iziphumo "kukutya okukhawulezayo" ngexesha lesidlo sangokuhlwa, utshilo u-O'Neil, iseshoni yokuzinkcinkca enokukushiya uzive woyisiwe kwaye udandathekile.

Izisombululo zeDivas zokuThintela

* Ukugcina umoya uzinzile kwaye uphephe ukuzinkcinkca ngesidlo sangokuhlwaYahlula isidlo sakusasa kunye nesidlo sasemini kwizidlo ezincinci ezinesondlo qho kwiiyure ezintathu ukuya kwezine imini yonke, ukhumbula iikhalori zakho ezisetyenzisiweyo. “Awunakukwazi ukuthomalalisa isimilo sakho ukuba ulidlelo, kodwa unokuyiphelisa imvakalelo yokulamba ngokugqithiseleyo kwaye uzilungiselele ukuzinkcinkca ngotywala,” utsho uMadelyn Fernstrom, Ph.D., umlawuli weYunivesithi yasePittsburgh Medical IZiko loLawulo lobunzima.

Yinqande isaladi enesikhumba sasemini. Yongeza iprotheyini ebhityileyo kwimifuno yakho kwaye uya kuhlala ulambile. Zama ii-ounces eziyi-3-4 zetyhuna epakishwe ngamanzi, i-1/2 indebe yeembotyi, abamhlophe abamhlophe beqanda okanye i-ounce yee-alimondi ezinqunqiweyo, u-O'Neil ucebisa.

* Khetha ivolumu ephezulu, ukutya okune-fiber ephezulu kwisidlo sangokuhlwa. Unako ukufumana isidlo esanelisayo ngaphandle kokuvuthuza ulwabiwo lwakho lwekhalori yosuku lonke ngexesha elinye lobusuku uhleli. Qiniseka nje ukuba uninzi lwento ekwipleyiti yakho luvela kwimifuno elungiselelwe impilo.

I-NOTORIOUS NOSHA

Ingxaki Emva kokutya into oyijonga njengesidlo esinengqiqo-ukutya okufakwe emkhenkceni kunye neetumato zecherry-ukuqala ukutya. Nangona udla nje iikuki ezimbini okanye ezintathu ngexesha, ubusuku buhlala buphela ngebhokisi engenanto njenge 1,440 yeekhalori zecookie ozityileyo. Indlala iyinyani kwaye iyinyani okanye inemvakalelo, utshilo uDaelemans. "Ukuba ukutya kukulungisa okwethutyana kuyo nayiphi na enye into ekugulayo, ayizukusebenza - kwaye lixesha lokuphonononga izisombululo zokwenyani. Ukuba ulambile ngokwenene, udinga iikhalori ezininzi ezinomsoco kwisidlo sangokuhlwa kunye nokucwangcisa. phambili kuhlaselo lokutya okulula. "

Izisombululo zeNosher ezingaziwayo

Chaza ukuba yintoni ebangela konke oku kutya. Gcina iphepha lokutya kangangeeveki ezimbini ukuze ufike emazantsi wokuba kutheni usitya, utshilo uDaelemans. Rekhoda amaxesha otye ngawo, into oyityileyo kunye nento obuziva ngayo ngalo mzuzu.

* Sebenza amanqatha anempilo kwisidlo sakho sangokuhlwa. Ukuba usalambile emva kwemizuzu engama-20 emva kwesidlo sangokuhlwa, oko kuthetha ukuba ubungenayo iprotein okanye amafutha aneleyo-zombini zinyusa izinga lokwaneliseka kwesidlo. Kwaye akukho mfuneko yokuba yi-fat-phobic. "Amanqatha amancinci ahamba ngendlela ende," utshilo u-O'Neil. Zama ukugalela itispuni (iikhalori ezingama-40) zelemon- okanye ibasil efakwe ioyile yomnquma ngaphezulu kwemifuno etshisiweyo.

* Emva kwesidlo sangokuhlwa, lungiselela ukutya okulandelayo. Ngokuhlamba isipinatshi, ukunqunqa itswele, ukukrola iminqathe okanye ukuhlamba iidiliya, uyokwanelisa umnqweno wakho wokuba kwindawo yokutya ngendlela esempilweni, utshilo uDaelemans, kwaye uyakube uqinisekisa ukuba isidlo sangokuhlwa sangomso sisondlo.

* Cwangcisa amashwamshwam akho. Gcina iikhalori ezingama-200 zetotali yakho yemihla ngemihla emva kwesidlo sangokuhlwa. Yahlulahlula ngendlela efanele wena. Ngaba uthanda ukubamba ubusuku bonke? Khetha i-post-dinner eyonwabisayo enika umthamo omkhulu weekhalori ezimbalwa, ezifana ne-popcorn elula, imifuno enqunywe ngaphambili kunye ne-salsa okanye i-Mock Deep-Fried Chickpeas (jonga iresiphi apha.) Okanye, yahlula isidlo sakho kubini; udle isiqingatha ngeyure yakho yesiqhelo kwaye abanye kamva ngokuhlwa, Daelemans ucebisa.

INKONZO YENKQUBO YAMAQWEQWE

Ingxaki Ubusuku bakho ngumsebenzi ovuthuzayo kunye nemisebenzi yentlalo enee cosmos kunye nezibheno; awuzange usebenzise i-oven yakho nantoni na ngaphandle kokugcina izihlangu. Okubaluleke ngakumbi, awuzange uthathe ulawulo lwento oyityayo ngesidlo sangokuhlwa.

Uzithethelela? Sisiganeko esikhethekileyo. “Kodwa ayisosiganeko sikhethekileyo esi; sisiqhelo sobomi bakho,” utshilo uSasson.

Isisombululo seNkosazana yeCocktail Party

Ungaze ubethe ipati yendlala. Yiza nesibini, isidlo sasemini esincinci emsebenzini, esifana nesuphu okanye isitya se-pasta esineprotein (jonga iresiphi yeSesame Noodles With Chicken), kwaye uyitye malunga neyure enye ngaphambi kokuba uphume emnyango, ucebisa uSasson. Okanye ube neprotheyini ye-calorie eyi-150 "ukuze uphume," utshilo uFernstrom.

* Misela iinjongo zomsitho ngamnye. Ukucwangcisa kwangaphambili kubalulekile. Ukuba itheko likwindawo yokutyela entle ngokwenene, gcina iikhalori zayo, utshilo uDaelemans. Ixabiso lokukhwela icocktail? Zama ukukuluma kathathu okunempilo (i-crudités) ngayo yonke into ekutyayo okunekhalori ephezulu (uononkala) otyayo. Kwakhona, endaweni yokutya, hlanganisa isidlo kwisitya sokwenyani - kwaye unqande ukutya kwakho emva kokuba ugqibile.

* Gcina isiselo esinxilisayo kwisiselo esinye okanye ezibini- ubuninzi. Iziselo zongeza iikhalori ezingenanto kwitotali yosuku lwakho ngaphandle kokwenza into ukukugcwalisa. Ulwelo alubonwa ngumzimba kunye nokutya, utshilo uFernstrom. Ukugcina ukubukeka komthendeleko, cela ibartender ukuba ikwenze isocktail nge-seltzer, ukutshiza ijusi ye-cranberry kunye nesilayidi selime, u-O'Neil ucebisa.

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