8 Malamulo Ophikira Opulumutsa Ma calorie Amene Muyenera Kudziwa

Zamkati

• Kutetezedwa
• Sautéed kapena Wokazinga
• Kukazinga
• Kutentha
• Wophika
• Wokazinga kapena Wophika
• Zophika kapena Zakuda
• Pan-Yokazinga kapena Wokazinga Kwambiri
• Onaninso za

Zophika nkhosa. Wokazinga nkhuku. Yokazinga ziphuphu za brussels. Zolimba Salimoni. Mukamayitanitsa china kuchokera kumalo odyera, mwayi wophika wasankha njira yophika kuti atulutse zonunkhira ndi mawonekedwe azakudya zanu. Kaya njira yokonzekera ndi yabwino m'chiuno mwanu ndi nkhani ina kwathunthu. Tidapempha ma RD angapo kuti atipatse 411 pamawu wamba wamba, kuti mudziwe zomwe mungasankhe zomwe zili zabwino kwambiri pathupi lanu. Musanapite kukadya chakudya chamadzulo, chamasana, kapena brunch, onani mndandandawu. (Kuphatikiza apo, onani Zakudya Zapamwamba Zatsopano 6 Kuti Muyesere nthawi ina mukakhala kugolosale.)

Kutetezedwa

Zithunzi za Corbis

Poaching ndipamene chakudya chimatsitsidwa pang'ono kapena pang'ono kutentha (koma osati madzi otentha), kuti zitsimikizire kuti zakudya zomwe zimakhala zosalimba chifukwa cha nsomba kapena mazira otentha-sizimaswa. "Mazira otsekeredwa amawonekera kwambiri pamenyu yakudya kadzutsa, mwachitsanzo," akutero a Barbara Linhardt, RD, omwe anayambitsa Five Senses Nutrition. "Ichi ndi chisankho chabwino, chifukwa kupha nyama mopanda mankhwala sikungowonjezerapo mafuta owonjezera kapena mafuta ochokera kumagwero amafuta, ndipo chakudyacho chimakhala chofewa komanso chosangalatsa."

Chigamulo: Itanitsani!

Sautéed kapena Wokazinga

Zithunzi za Corbis

Pofuna kutulutsa kapena kuphika, ophika amaphika chakudya mu poto kapena wokonza mafuta ochepa. Linhardt anati: “Ngakhale kuti njira imeneyi imaperekabe mafuta ambiri kuposa njira zina zophikira, sikuti ndi yofanana ndi yokazinga kapena yokazinga kwambiri.” Ndizovuta kusunga malo ogwiritsira ntchito odyera, osangowaitanitsa nthawi zonse. Ndipo ngati mupita kunyumba, khalani anzeru. "Onetsetsani kuti mwasankha mafuta athanzi monga maolivi kapena mafuta a canola, onse omwe amapereka omega wathanzi -3 mafuta acid okhudzana ndi kuchepa kwa chiopsezo cha matenda a mtima ndi kutupa m'thupi," akutero Linhardt. (Yesani mafuta ena ophikira osiyanasiyana kuti mupeze omwe mumakonda. Yambani ndi Mafuta 8 Athanzi Atsopano Oti Muphike Nawo!)

Chigamulo: Moyenera

Kukazinga

Zithunzi za Corbis

Monga mukudziwira, kuwotcha kumaphatikizapo kuyatsa chakudya palawi lotseguka, ndipo nthawi zambiri kumafuna mafuta ochulukirapo kuti azikoma kwambiri poyerekeza ndi njira zina zophikira. Pa menyu, iyi ndi imodzi mwamabetcha anu abwino kwambiri. Lisa Moskovitz, RD, yemwe anayambitsa New York Nutrition Group, anati: Ingosamalani ngati mukuyitanitsa mndandanda wazowotcha zakale (kapena kuzipanga nokha). "Zakudya zachikhalidwe za BBQ, monga mafuta ochulukirapo, opangidwa, ma burger ndi agalu otentha, amalumikizidwa ndi mitundu ina ya khansa," akutero a Moskovitz. Khalani otsamira ndipo mwakonzeka. (Funsani Dokotala Wodyetsa: Kodi Chakudya Chosuta Cholakwika Kwa Inu?)

Chigamulo: Kuyitanitsa!

Kutentha

Zithunzi za Corbis

Pamene nthunzi ikukwera kuchokera kumadzi otentha ikakumana ndi, ndikuphika, chakudya chanu, mumakhala ndi chakudya chopatsa thanzi. "Zakudya zimasungidwa osati kulowetsedwa m'madzi, monga zomwe zimachitika mukathira chakudya m'madzi otentha, omwe amachotsa mavitamini osungunuka m'madzi, kapena kuphika mumafuta, omwe amatha kuchotsa mavitamini osungunuka," akutero Linhardt. . "Chakudya chimatha kukhalanso ndi mawonekedwe achilengedwe." Linhardt akuwonetsa kuti musankhe nyama yankhumba yotentha (kapena kudzipanga nokha), popeza amakhala okhazikika komanso amakhala ndi mtundu wokongola. (Zamasamba zowotcha nthawi zonse zimakhala zabwino, koma onetsetsani kuti musatope. Yesani Njira 16 Zodyera Zamasamba Zambiri.)

Chigamulo: Itanitsani!

Wophika

Zithunzi za Corbis

Zakudya zowiritsa monga mbatata ndi ndiwo zamasamba zimamizidwa m'madzi ndikutenthedwa mpaka kutentha kwambiri kuti ziphike. Ngakhale simukuwonjezera mafuta kapena sodium, mutha kuchita bwino. "Mwachitsanzo, nyama yophika yomwe imawira, imawapangitsa kukhala opanda thanzi labwino," akutero a Moskovitz. "Pachifukwachi, sikofunika kudalira masamba owiritsa. Komabe, mazira owiritsa ndi njira yabwino kwambiri ndipo nthawi zambiri amakhala otsika kwambiri kuposa mafuta opukutidwa kapena owotchera."

Chigamulo: Moyenera

Wokazinga kapena Wophika

Zithunzi za Corbis

Njira yophikira yowuma, imatenthedwa nthawi zambiri yophikidwa ndi mpweya wotentha mu uvuni, pamoto wotseguka kapena pa rotisserie. Mutha kuwona nsomba "zophikidwa" pamenyu, kapena kumva "wokazinga" pofotokoza nyama kapena nyama zovekera-zomwe ziyenera kukhala nyimbo m'makutu anu. “Nthawi zambiri zakudya zophikidwa kapena zokazinga zimakhala ndi mafuta ochepa kuposa njira zina zophikira,” akutero Linhardt. "Masamba okazinga, ndi mafuta a azitona, zitsamba ndi mchere pang'ono ndi tsabola, ndi chakudya chabwino, chokoma." Chenjezo: malo odyera amatha kudya nyama yowotcha kuti chakudyacho chikhale ndi chinyezi, chomwe chingawonjezere mchere kapena mafuta m'mbale. Funsani seva kuti muwone ngati simukutsimikiza. (Nkhumba zouma ndizokoma ngati nkhuku yowotcha. Yesani njirayi ya Chosavuta Chophika Chophika Chophika Chomera Chomera Chomera.)

Chigamulo: Itanitsani!

Zophika kapena Zakuda

Zithunzi za Corbis

Mofananamo ndi kusefa, njirayi imaphatikizapo mafuta pang'ono mpaka kunja kumakhala kanyumba komanso kofiyira, kapenanso kuda bii, pomwe mkatimo umatenthetsako pang'ono. "Popeza mafuta pang'ono ndi abwino kuyamwa komanso kukhuta, ndibwino kuyitanitsa zakudya zomwe zakonzedwa motere - mwina kamodzi kapena kawiri pamlungu ngati mupita ku lesitilanti," akutero a Moskovitz. "Kumbali ina, ngati mugwiritsa ntchito njirayi kunyumba, imatha kuchitika pafupipafupi malinga ngati mafuta agawidwa."

Chigamulo: Mwachikatikati

Pan-Yokazinga kapena Wokazinga Kwambiri

Zithunzi za Corbis

Ili ndiye tchimo lenileni pandandanda: Chakudya chokazinga sichabwino konse. Kuwotchera mozama kumaphatikizapo kumiziratu chakudya mu mafuta ngati mafuta kuti muphike, pomwe kukazinga kumaphatikizapo kungowonjezera chakudya poto wowotchera kwinaku ndikuphimba pang'ono ndi mafuta-koma kumakhalabe ndi ma calories. Linhardt akuti: "Ngakhale chakudya chomwe chamenyedwa bwino ndikukazinga sichingatenge mafuta ochulukirapo monga momwe munthu angaganizire, chimayamwa mafuta ambiri kuposa njira zambiri zophikira." "Ndipo ngati mafuta omwe amagwiritsidwa ntchito pokazinga ndi akale ndipo sanasinthidwe pafupipafupi (ganizirani mafuta akale achangu), mafuta ochulukirapo amalowetsedwa mchakudya kuposa momwe angakhalire abwino." Kuphatikiza apo, chakudya chokazinga chimakwiyitsa thirakiti la GI, makamaka kwa omwe ali ndi acid reflux (GERD), zilonda zam'mimba kapena zina. Ponseponse, nenani ayi. Ngati mumakonda zakudya zokazinga, onetsetsani nthawi zochepa.

Chigamulo: Pitani

(Kodi kuli bwino ndi chiyani kusiyana ndi kudyera m'malo? Kudyera m'nyumba, inde! Yesani Maphikidwe 10 Osavuta Oposa Chakudya Chokangogula kuti mukhale malo odyera abwino, opatsa thanzi m'khitchini mwanu momwemo.)

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