6 "Zotsogola" Zakudya Zakudya Zakudya Zakudya

Zamkati

• Zitsanzo zaulere
• Counter Wokonzekera Zakudya
• Zaumoyo Halos
• Mabala a Chakumwa
• Dipatimenti ya Tchizi
• Nyama yophikidwa kale komanso yosungunuka
• Onaninso za

Lowani mu golosale ya "gourmet" yanu ndipo mumalandiridwa ndi milu ya zipatso ndi ndiwo zamasamba zokonzedwa mwaluso, zinthu zophikidwa bwino, mitundu yambiri ya tchizi ndi charcuterie kuposa momwe mumadziwira, komanso fungo lokoma la zonsezi. Zomwe zimapangitsa kukhala kosangalatsa (ngati kulipira) kugula mukamachita zambiri kuposa momwe mungapezere pakampani yogulitsira, koma ndizosavuta kuiwala kuti, zopatsa chidwi kapena ayi, zopatsa mphamvu zimawerengedwabe. Ndipo ngakhale simumagula nthawi zambiri pamalowa, nthawi ya tchuthi mumakhala ndi mwayi wopita kukagula chinthu chapadera kapena kungotaya.

Palibe chifukwa, komabe, muyenera kunyamula mapaundi angapo mukamanyamula azitona zamchere ndi madeti odzaza kuti mupite nawo kuphwando la mnzanu. Samalani ndi mayesero apamwambawa omwe a Rachel Begun, RD, omwe amalankhula m'malo mwa Academy of Nutrition and Dietetics, ndipo tsatirani malangizo ake kuti musayang'ane kalori yanu pakhomo.

Zitsanzo zaulere

Inde, cheddar yokalamba iwiri inachokera kumudzi wodziwika bwino wa Vermont, ndipo chokoleti chakuda ndi chapafupi, chamakono komanso chopakidwa ndi mapepala opangidwanso ndi manja ... koma zopatsa mphamvu zimawonjezeka mofulumira. "Ichi ndi chitsanzo chapamwamba chodya mopanda nzeru chifukwa chakudya chilipo kwa inu," akutero Begun. Mukakhala mulibe njala ndikukhala ndi chinthu chaulere chanzeru, chingathe mverani anzeru a kalori, chifukwa chake simuwerengera mukamawonjezera zomwe mudadya tsikulo. Ngakhale zimadalira zomwe mumadya, mumatha kusungitsa zopatsa mphamvu zoposa 200, makamaka ngati mungadutse kangapo.

Counter Wokonzekera Zakudya

Ganizirani za saladi ndi mbale zina zomwe zisanachitikepo kuseri kwa deli counter kuti zikhale chakudya cham'malo odyera - ngakhale omwe ali ndi zosakaniza zowoneka ngati zathanzi monga nkhuku yokazinga kapena masamba nthawi zambiri amakhala ndi sodium, msuzi, mafuta, batala, ndi zovala. Funsani munthu amene ali kumbuyo kwa kauntala kuti atenge zanu kuchokera pamwamba pa mbale, pomwe chakudya sichikulowerera mu mafuta owonjezerawa, ndikudumpha msuzi wowonjezera kapena kuvala. Samalaninso kukula kwa magawo: Ngakhale chidebe chaching'ono kwambiri chomwe mungapite nthawi zambiri chimakhala ndi gawo limodzi.

Zaumoyo Halos

Misika yamtengo wapatali sikuti imangokhala zakudya zapadera, nthawi zambiri amapitako kukawona zinthu zachilengedwe, zakudya zopanda gilateni, ndi mizere ya zakudya zamasamba. Zonsezi ndi zabwino ngati mukudya zakudya zinazake kapena mukungofuna zosiyanasiyana, koma kafukufuku akuwonetsa kuti zilembozi zimakhala ndi mgwirizano wabwino. Kafukufuku yemwe adachitika ku Cornell Food and Brand Lab, omwe amagulitsa zidule amakhulupirira kuti makeke olembedwa kuti "organic" anali ndi 40% yama calories ochepa omwe amachitiranso popanda chizindikiro. Chowonadi ndi chakuti, "zachilengedwe," "zachilengedwe," ndipo mawu ena onse omwe mumawawona pamapaketi sakutanthauza kuti chakudya chili ndi zopatsa mphamvu zochepa kapena ngakhale thanzi. Nthawi zonse yang'anani mafuta ndi mafuta pa kutumikira popeza bokosi kapena thumba nthawi zambiri limakhala ndi magawo opitilira gawo limodzi, kenako sankhani mndandanda wazowonjezera kuti muwonjezere kapena zowonjezera.

Mabala a Chakumwa

Ngakhale kuti zinthu zomwe zili m'gulu la juwisi m'sitolo ndi malo ogulitsira khofi zili ndi zinthu zopatsa thanzi, zimakondanso kubwera m'mitsuko yayikulu. Funsani chilichonse chokulirapo kuposa ma ola eyiti kapena 10, ndipo mutha kutsitsa ma calories 400 mpaka 500, makamaka ngati mupempha chimodzi mwazomwe zili ndi mawu 12 omwe ali ndi zowonjezera monga yogurt, nut butter, protein protein, flavored syrup, kapena kirimu wokwapulidwa. Kumwa zopatsa mphamvu zanu ndi njira yotsimikizika yopezera kunenepa chifukwa thupi lanu silimalemba zopatsa mphamvuzo ngati zokhutiritsa-kutanthauza kuti mudzadya zomwe mumakonda kuchita pamwamba pamadzi onsewo. Ngati mimba yanu ikufika pa bar, pewani mimba yanu kuti isakule pomamatira ma ounces asanu ndi atatu. Kwa timadziti, yang'anani masamba otsika kwambiri monga nkhaka, masamba, ndi kaloti. Ngati mumakonda smoothies kapena khofi, tulukani mafuta ambiri, ma caloriki owonjezera monga ma syrups, shuga, ndi kirimu wokwapulidwa, ndikutsekemera ndi uchi pang'ono kapena zonunkhira ngati sinamoni kapena nutmeg m'malo mwake.

Dipatimenti ya Tchizi

Tchizi zapadera zimabwera ndi mayina okopa-French brie, Italian taleggio, mbuzi ya ku Spain-koma kawirikawiri samabwera ndi zolemba za zakudya, komanso momwe mafuta ndi ma calories amapita, amanyamulidwa. Chakudya chimodzi chokwanira (pafupifupi kukula kwa chubu chakumilomo) cha tchizi chochuluka ndi pafupifupi ma calories 100 ndi magalamu 10 a mafuta okhuta, kutengera mitundu. Pokonzekera mbale yanu yolawa, dzikumbutseni kuti ngakhale simukuwona chiwerengero cha calorie pa lembalo, akadali splurge, ndipo yesani kumamatira ku gawo limodzi kapena awiri a dice kapena kagawo kakang'ono kakang'ono.

Nyama yophikidwa kale komanso yosungunuka

Yendani m'madipatimenti a nsomba ndi nyama ndipo mupeze ma entree omwe ali ndi zokometsera kale, marinated, ndi breaded, omwe amachepetsa kapena kuthetsa ntchito yokonzekera koma amawonjezera ma calories - ndipo mphindi zomwe mungasunge sizofunika. Kupaka ndi marinades ndizosavuta kupanga ndipo zimatenga nthawi yochepa kwambiri. Funsani ogulitsa nyama kapena ogulitsa nsomba zomwe amagwiritsa ntchito ndikusakanikirana nokha kunyumba. Mudzapulumutsanso ndalama popeza mitengo ya zoperekazi ndiyokwera kwambiri.

Onaninso za