Zakudya Zabwino Kwambiri & Zoyipa Kwambiri

Zamkati

• Mukamalakalaka zakudya zopanda thanzi ndipo palibe chomwe mungachite, choyamba ganizirani za zakudya zopanda thanzi zomwe zingakukwanireni pazakudya zanu zonse zathanzi.
• Yesetsani kulakalaka kudya magawo ang'onoang'ono posankha zakudya zopatsa mphamvu zochepa sizingagwire ntchito.
• Mutha kukhala ndi zolinga zabwino posankha zokhwasula-khwasula zochepa - koma nthawi zina kulakalaka zakudya zopanda pake kumatipindulitsa tonsefe!
• Zakudya zopatsa mphamvu zopatsa mphamvu patsiku
• Kupatula pakufunika kuchuluka kwa ma calories omwe amafunikira patsiku, nali funso lina lofunika: mukufuna mafuta ochuluka bwanji?
• Zakudya zisanu ndi ziwiri zabwino kwambiri zomwe mungasankhe pazakudya zanu zonse zathanzi.
• Mukufuna zabwino zotsekemera, zowawa komanso zotafuna. Dziwani zambiri zazakudya zopanda pake zosankha zabwino kwambiri komanso zoyipa kwambiri.
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Mukamalakalaka zakudya zopanda thanzi ndipo palibe chomwe mungachite, choyamba ganizirani za zakudya zopanda thanzi zomwe zingakukwanireni pazakudya zanu zonse zathanzi.

Mwadzidzidzi, mutayima pamzere olipira kuti mugule yogurt sabata yino yomwe ikukonzekera zakudya zopatsa thanzi, zimakuwonetsani kuti mwatsala pang'ono kupereka nawo $ 50 biliyoni m'malo mwake: Mukukhala ndi vuto lowopsa lazakudya zopanda pake. Maswiti onse otuluka amayang'ana iwe. Malo ophatikizira chakudya cham'mbali akuyamba kutchula dzina lanu. Palibe cookie yamafuta ochepa kapena ayisikilimu otsika kwambiri kapena mtundu wina uliwonse wakudya wathanzi womwe ungachepetse nthawi ino - muli ndi chidwi chofuna kudya zakudya zokhala ndi mafuta ambiri, ndipo chikhumbocho sichidzatha mpaka mutalandira chithandizo chomwe mwaletsedwa ...

Ngati chipwirikiti chazakudyachi chikuwoneka chodziwika kwa inu, simuli nokha. Kafukufuku wopangidwa ku Pennsylvania State University ku State College ndipo adafalitsa mu June 1999 magazini ya American Journal of Clinical Nutrition idavumbula zowona zosapatsa thanzi, kuphatikizapo kuti mukamachepetsa zakudya zopatsa thanzi, mudzalakalaka zakudya zomwe mumakana wekha.

Kafukufukuyu amalola ana osaphunzira kuti ayese maapulo ndi mapichesi. Kukoma kumodzi komwe amatha kudya mopanda malire, enawo amatha kulawa mwachidule. Bala loletsedwalo mwachangu lidakhala chinthu chofunafuna chakudya chotukuka kwambiri ngakhale chinali chimodzimodzi ndi bala lina. Ofufuzawo anaseka kuti ana amalakalaka makatoni ngati makolo atenga gawo lalikulu zokwanira za momwe zimawachitikira.

Akuluakulufe sitisiyana kwambiri. Timaganiza tchipisi cha mbatata ndi ma burger odyera mwachangu monga kugwa kwakanthawi yazakudya - ndipo ngati timadya tani imodzi, ndichoncho. Koma mukamadya pang'ono, mbale ya ayisikilimu kapena chokoleti sichimatumiza chakudya chanu chopatsa thanzi.

Yesetsani kulakalaka kudya magawo ang'onoang'ono posankha zakudya zopatsa mphamvu zochepa sizingagwire ntchito.

Nazi zowopsa za zakudya zopanda pake. Palibe chinthu chonga zakudya zopanda thanzi. Kudya bwino ndikumayanjanitsa zakudya zopanda thanzi ndi zopatsa thanzi.Ngati mukulakalaka zokazinga zonenepa kapena tchipisi, idyani zokazinga pang'ono, kapena gulani chikwama chaching'ono cha 150-calorie cha chips ndikuthana nacho.

Mwachionekere, kunyinyirika si njira yothetsera kusungitsa zakudya zopatsa thanzi. Kulakalaka kukanidwa kumatha kutuluka msanga, komwe kumapangitsa kuti muzidya kwambiri kapena kudya mopitirira muyeso.

Dziwani Mawonekedwe malangizo pazakudya zopatsa thanzi posankha zokhwasula-khwasula zopatsa mphamvu zochepa sizipezeka m'makhadi.

[chamutu = Zakudya zosapatsa thanzi: phunzirani kuthana ndi nthawi yomwe zakudya zopatsa mphamvu zochepa sizingatheke.]

Mutha kukhala ndi zolinga zabwino posankha zokhwasula-khwasula zochepa - koma nthawi zina kulakalaka zakudya zopanda pake kumatipindulitsa tonsefe!

Ganizirani za mayi woyembekezera yemwe amadya chokoleti: Pa 10 koloko atha kusangalala ndi chokoleti chakuda ndikukhutitsidwa. Kanani zolakalaka, komabe, zimatha kusewera snowball kudya poto wa brownies pofika 10 koloko masana. -- ndi kuwirikiza 12 mafuta ndi zopatsa mphamvu za chunk imodzi ya Godiva.

Kuuluka nthawi zina kumakhala kovomerezeka - osangotengeka! Ngati mumadya chilombocho kawiri patsiku, mutha kukhala kuti mukuyang'ana mavuto azakudya zosapatsa thanzi, koma kangapo pa sabata sikungakupweteketseni thanzi lanu.

Nawa malangizo othandizira kudya:

• Pewani zakudya zopatsa thanzi m'makabati anu kapena furiji. Gulani pokhapokha ngati kulakalaka kukugunda ndikusangalala pang'ono, akutero. Kenako gawani kapena muwononge zina zonse.
• Yesani kulinganiza zokhwasula-khwasula zokhala ndi ma calorie otsika ndi zakudya zopanda thanzi, monga chipatso ndi keke yanu m'malo mwa magawo awiri a keke. Mukadya chipatso choyamba, mudzasokoneza chilakolako chanu ndipo simudzakhala ndi nkhandwe pansi pa chidutswa chachiwiri cha cheesecake.

Zakudya zopatsa mphamvu zopatsa mphamvu patsiku

Tidachita ntchitoyi pokonzekera kukhudzika kwanu kopanda ma calorie ndipo tapeza zopatsa thanzi pazinthu zina zomwe mumakonda m'magulu asanu ndi awiri otchuka azakudya zokhwasula-khwasula. Pamene mtsikana akuyeneradi kukhala nacho ndipo palibe chilichonse koma chakudya chopanda thanzi chomwe chingathandize, bwanji osasankha zabwino koposa? Onani zamafuta ochepa pakudya, zopatsa mphamvu zotsika kwambiri komanso zosankha zotsika mtengo kwambiri.

Kuwona zinthu moyenera, yerekezerani kuchuluka kwa mafuta ndi ma calories omwe amapezeka pakudzaza zakudya zopatsa thanzi motsutsana ndi zakudya zopanda thanzi. Mwachitsanzo, zokhwasula-khwasula zopatsa thanzi monga apulo wapakatikati zimakhala ndi ma calories asanu ndi atatu okha ndipo mulibe mafuta; thumba limodzi la ma pretzel lili ndi ma calories 108 komanso mulibe mafuta, ndipo chidebe cha yogurt yamafuta ochepa chimapereka ma calories 231 ndi magalamu awiri a mafuta.

Kupatula pakufunika kuchuluka kwa ma calories omwe amafunikira patsiku, nali funso lina lofunika: mukufuna mafuta ochuluka bwanji?

Kuti mukhalebe wonenepa, pafupifupi 25 peresenti ya zopatsa mphamvu zofunika patsiku zizichokera pamafuta.

• Ngati mumadya 1,800-calorie diet, muyenera kudya 50 magalamu a mafuta.
• Pa kalori 2,000, idyani magalamu 55 a mafuta.
• Pazakudya zama calorie 2,500, idyani magalamu 70 amafuta.

Ngati simukusankha zakudya zopatsa thanzi masiku ano, werengani kuti mupeze zosankha zabwino kwambiri.

[mutu = Zowona zazakudya zopanda pake: mukudabwa momwe ma cookie ndi maswiti amatha kukhala zokhwasula-khwasula?]

Zakudya zisanu ndi ziwiri zabwino kwambiri zomwe mungasankhe pazakudya zanu zonse zathanzi.

Kulakalaka chakudya chopanda thanzi? Mutha kukhala ndi keke yanu (ayisikilimu, makeke) ndikuidyanso, ngati mukusangalala nayo pang'onopang'ono ndikusunga mtengo wamafuta ndi calorie. Kuchulukirachulukira, komabe, ndipo mutha kupita kumapeto kwenikweni kwamafuta-ndi-calorie. Nazi zowonda pazakudya zabwino kwambiri (komanso zoyipa kwambiri) zazakudya zopanda thanzi zomwe zitha kuphatikizidwa muzakudya zopatsa thanzi.

Maswiti okhala ndi zokhwasula-khwasula (chabwino, otsika, mulimonse!)

Kubetcha kopambana: 3 Musketeers

Milky Way, 3 Musketeers ndi Snickers, oh mai. Wopambana pazakudya zopatsa thanzi za chokoleti-bar splurge ndi ma Musketeers atatu okhala ndi zotsekemera 8 magalamu amafuta (4.5 okhutitsidwa) ndi ma calories 260 poyerekeza ndi mafuta a Milky Way 10 magalamu (5 saturated) ndi 270 calories, ndi Snicker's 14 mafuta magalamu. (5 saturated) ndi 280 calories. (Zowona, mtedza wa Snickers ndi zokhwasula-khwasula bwino, koma ngati ndi mtedza womwe mumalakalaka, kuli bwino kuti mudye chigwa chocheperako m'malo moyesera kukhutitsa chilakolako chanu cha mtedza mwa kudya maswiti.)

Ma cookie (maphukusi amodzi a kulemera kofananira)

Kubetcha kopambana: Mallomars ngati zokhwasula-khwasula zotsika kwambiri zama calorie

Palibe manyazi kuyika dzanja lanu mumtsuko wa cookie kuti musangalale ndi chokoleti-marshmallow chopepuka komanso chofewa ndikuziphatikiza muzakudya zanu zopatsa thanzi. Phukusi limodzi (ma Mallomar awiri) lili ndi ma calories 60, 2.5 magalamu amafuta ndi mamiligalamu 17 a sodium. Phukusi limodzi la Oreos (ma cookies atatu), komabe, amanyamula ma calories owirikiza kawiri (120), 7 magalamu amafuta ndi odabwitsa 150 milligrams a sodium. Phukusi limodzi la Chips Ahoy (ma cookies atatu), opatsa 160 calories, 8 magalamu a mafuta ndi 105 milligrams a sodium, amatuluka ngati chilombo chenicheni cha cookie.

Mukuganiza kuti ndi ayisikilimu uti, tchipisi, tiyi, ndi zakudya zosala kudya ndi zakudya zochepa zomwe mungasankhe, osalankhula kwenikweni? Pemphani kuti mumve zambiri za zokhwasula-khwasula (zowonjezera kapena zochepa)!

[mutu = Zakudya zosapatsa thanzi: ndi chiyani chomwe chili pafupi kwambiri ndi zokhwasula-khwasula zamagulu ochepa m'magulu 5?]

Mukufuna zabwino zotsekemera, zowawa komanso zotafuna. Dziwani zambiri zazakudya zopanda pake zosankha zabwino kwambiri komanso zoyipa kwambiri.

Ayisi kirimu

Kubetcha kwabwino kwambiri: Yesani Edy's (Dreyer's kumadzulo kwa United States), chisankho chabwino pankhani yazakudya zabwino zopatsa thanzi.

Edy's/Dreyer's Cookie Dough ayisikilimu (ma calories 180 pa 1/2-kapu yotumikira) mosavuta amapaka magawo ofanana a Ben & Jerry's Chocolate Chip Cookie Dough (300 calories) ndi Haagen-Dazs' Cookie Dough Chip (310 calories). Kuphatikiza Edy's / Dreyer amanyamula 9 magalamu amafuta poyerekeza ndi magalamu 16 a Ben & Jerry ndi magalamu 20 a Haagen-Dazs.

Chips

Kubetcherako kopambana pagawo laling'ono laling'ono: Doritos

A Doritos 3D adadula mpikisanowu: 1 ounce (32 zidutswa) za ma triangles odzaza ndi mpweya omwe anali ndi ma calories okwana 130 ndi magalamu asanu a mafuta. Fritos Corn Chips amanyamula ma calories 160 ndi 10 magalamu amafuta, ndipo Lay's Sour Cream & Onion Potato Chips ali pamwamba pa 160 calories ndi 11 magalamu amafuta.

Chotupitsa tokha (mapaketi ofanana otere)

Kubetcha kopambana: Hostess Twinkies, wopambana modabwitsa wa zokhwasula-khwasula zopatsa mphamvu

Zodabwitsa, zodabwitsa! Chisangalalo choipitsidwa kwambirichi chimabweretsa manja a keke pansi pa dipatimenti ya makeke. Twinkie imodzi imakhala ndi ma calories 150 ndi magalamu 5 amafuta poyerekeza ndi Little Debbie Donut Sticks (timitengo tating'ono tating'ono), tomwe timapereka ma calories 210 ndi magalamu 12 a mafuta. Chenjerani ndi makeke odzazidwa ndi vanila a Dolly's Zingers (timakeke atatu ang'onoang'ono): Ndi ma calories 470 ndi 15 magalamu amafuta, siwodya zakudya zopatsa mphamvu zopatsa mphamvu ndipo amasungidwa pamwambo wapadera kwambiri (monga tsiku lanu lobadwa lazaka 30).

Ma pizza achangu

Kupambana kwabwino kwambiri pazakudya zabwino zopatsa thanzi: Subway's Pizza Sub

Subway's Pizza Sub imabwera kudzapulumutsa anthu olakalaka pitsa ndi zopatsa mphamvu zochepera 448 ndi 22 magalamu amafuta. Pizza ya Taco Bell ya ku Mexican imakweza ma ante ndi ma calories 570 ndi 36 magalamu amafuta. Chigawo chokhazikika cha pepperoni cha pepperoni & soseji ya ku Italy chapaketi mu zopatsa mphamvu 684 ndi 35 magalamu amafuta -- mamma mia, amenewo si zokhwasula-khwasula zopatsa mphamvu!

Zakudya zophika 1/4-mapaundi burgers

Kubetcha bwino kwambiri pazakudya zopatsa thanzi: Wendy's single (gwirani tchizi)

Slab iyi ya 1/4-mapaundi yamphongo yothamangitsa mpikisanoyo ndi ma calories 350, magalamu 15 a mafuta ndi mamiligalamu 510 a sodium. Burger King's Whopper Jr. amanyamula makilogalamu 420, 24 magalamu a mafuta ndi mamiligalamu 530 a sodium, pamene McDonald's Quarter Pounder imaperekanso ma calories 420, 21 magalamu a mafuta ndi odabwitsa 820 milligrams a sodium.

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