Njira 10 zodulira zopatsa mphamvu 500 patsiku

Ngakhale mutatsata zakudya zamtundu wanji, kuti muchepetse thupi, muyenera kuwotcha zopatsa mphamvu kuposa zomwe mumadya tsiku lililonse. Kwa anthu onenepa kwambiri, kudula makilogalamu pafupifupi 500 patsiku ndi malo abwino kuyamba. Ngati mutha kudya ma calories ochepa 500 tsiku lililonse, muyenera kutaya pafupifupi mapaundi (450 g) sabata.

Nthawi zonse lankhulani ndi omwe amakuthandizani kuti mupeze zolemetsa musanadye zakudya zolemetsa.

Yesani njira 10 izi zochepetsera zopatsa mphamvu 500 tsiku lililonse. Ndikosavuta kuposa momwe mungaganizire.

• Sinthani chotupitsa chanu. Anthu ambiri amafunafuna chotupitsa kapena ziwiri pakudya. Kukhwasula thukuta kuli bwino, koma onetsetsani kuti mwasankha zosankha zochepa. Chinsinsi chake ndi kukhala ndi zokhwasula-khwasula zokonzeka munthawi ya njala. M'malo mwa thumba la mavitamini atatu (85 g) la tchipisi tawotchera (ma calories 425), sankhani kapu (250 mg) ya ma popcorn otulutsa mpweya (ma calories 300), chikho (250 mg) cha mphesa ndi mafuta ochepa ndodo ya tchizi (ma calories 180) kapena apulo yaing'ono ndi ma almond 12 (ma calories 160). Kusankha zokhwasula-khwasula kawiri patsiku kukupulumutsirani ma calories 500.
• Dulani mankhwala amodzi a kalori. Yesetsani kuchotsa chakudya chimodzi chambiri chambiri tsiku lililonse. Kaya ndi donut m'mawa, brownie kapena thumba la tchipisi nthawi ya nkhomaliro, kapena keke ya chokoleti mutadya, mupulumutsa ma calories 250 mpaka 350 kapena kupitilira apo. Kuti muwotche ma calorie ena 150, tengani mphindi 40 kuyenda mwachangu mukadya nkhomaliro kapena chakudya chamadzulo.
• Musamamwe ma calories. Soda imodzi yokha (355 mL) ya soda imakhala ndi zopatsa mphamvu pafupifupi 150, ndipo launi 16 (475 mL) ya latte yamoto imatha kunyamula ma calories 250 kapena kuposa. Ngakhale ma smoothies azipatso amakhala ndi ma calories ambiri, ochulukirapo 400 pa 16-ounce (475 mL) yotumikira. Zakumwa zokoma zingapo patsiku zimatha kuwonjezera ma calories 500 kapena kupitilira apo. Sankhani madzi, madzi owala, kapena khofi wakuda kapena tiyi m'malo mwake ndipo sungani zopatsa mphamvu pazakudya zomwe zingakuthandizeni kuti mukhale okhuta.
• Pitani masekondi. Kutenganso gawo lachiwiri kumatha kuwonjezera zopatsa mphamvu. Ndikosavuta kupitiliza kudzaza mbale yanu mukamapereka chakudya cha banja patebulo. M'malo mwake, lembani mbale yanu kamodzi ndikusunga zowonjezera mukakhitchini. Kapenanso, ngati simukukhutira, onjezerani masamba, zipatso, kapena saladi.
• Pangani zolowera m'malo mwa kalori wotsika. Sinthanitsani zosankha zotsika kwambiri zama calorie ena. Mwachitsanzo, ngati chophika chimafuna kapu (250 mL) ya kirimu wowawasa (ma 444 calories), gwiritsani yogurt wopanda mafuta ochepa kapena yogurt wachi Greek m'malo mwake (ma calories 154).
• Funsani thumba la doggie. Zigawo m'malesitilanti ambiri ndizokulirapo kuposa kukula komwe kumalimbikitsa. M'malo moyeretsa mbale yanu yonse, funsani seva kuti ikayike theka mu chidebe kuti mupite nayo kunyumba kukadya. Muthanso kugawana zolowa ndi mnzanu, kapena kumudya pachakudya chopatsa chidwi komanso saladi wamkulu. Khalani otsimikiza kuti mupite mosavuta pazovala ndi zokazinga.
• Ingonena kuti "ayi" pachakudya chokazinga. Chakudya chowotcha chimapatsa mafuta ambiri osakwanira. M'malo mwa nkhuku yokazinga kapena nsomba, sankhani m'malo owotcha, owotcha, kapena osungidwa m'malo mwake. Ndi kudumpha batala French. Kutulutsa kwakukulu kwa batala kokha kumatha kuwonjezera ma calories pafupifupi 500 pachakudya. M'malo mwake, onani ngati mungasinthanitse masamba a tsikulo kapena saladi wammbali.
• Pangani pizza wocheperako. Lembani zokometsera nyama, tchizi wowonjezera, ndi kutumphuka kwa mbale zakuya, ndikukhala ndi magawo angapo a pizza wowuma pang'ono. Mudzasunga zopitilira 500 zama calories.
• Gwiritsani mbale. Idyani zakudya zonse kuchokera m'mbale kapena mbale, kuphatikizapo zakudya zopepuka. Mukatulutsa thumba kapena bokosi, ndikosavuta kudya zambiri kuposa momwe mumafunira. Izi ndizowona makamaka ngati mutakhala patsogolo pa TV. Mutha kudabwa kumva kuti thumba lalikulu la tchipisi limatha kukhala opitilira 1000. M'malo mwake, ikani gawo limodzi m'mbale, ndi kusiya zotsalazo.
• Pewani mowa. Kuchepetsa kumwa ndi njira yosavuta kuti anthu ambiri achepetse mafuta. Mowa ulibe zakudya zilizonse, choncho mukamamwa (mumamwa) mowa, mumalandira ma calories osakwanira, mpaka 500 pa zakumwa zosakanizika zopangidwa ndi zotsekemera zotsekemera, timadziti ta zipatso, ndi ayisikilimu kapena heavy cream. Ngati mungakonze zakumwa, sankhani mowa wokwana ma ola 125 (355 mL) (makilogalamu 103) kapena galasi la vinyo (145 mL) (ma calories 150).

Kuonda - 500 zopatsa mphamvu; Onenepa - 500 zopatsa mphamvu; Kunenepa kwambiri - zopatsa mphamvu 500; Zakudya - 500 zopatsa mphamvu

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Idyani zambiri, muchepetse pang'ono? www.cdc.gov/healthyweight/healthy_eating/energy_density.html. Idasinthidwa pa Meyi 15, 2015. Idapezeka pa Julayi 2, 2020.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Momwe mungapewere misampha yolira gawo kuti muthandizire kulemera kwanu. www.cdc.gov/healthyweight/healthy_eating/portion_size.html. Idasinthidwa pa Ogasiti 18, 2015. Idapezeka pa Julayi 2, 2020.

Malo Othandizira Kuteteza ndi Kuteteza tsamba lawebusayiti. Ganiziraninso zakumwa zanu. www.cdc.gov/healthyweight/healthy_eating/ zakumwa.html. Idasinthidwa pa Seputembara 23, 2015. Idapezeka pa Julayi 2, 2020.

Dipatimenti ya Zaulimi ku U.S. Ntchito Yofufuza Zaulimi. ChakudyaData Central, 2019. fdc.nal.usda.gov. Inapezeka pa Julayi 1, 2020.

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