Dulani Zopatsa Mphamvu Mukamadya Kumalo—Ingosankhani Menyu

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Pambuyo poyambira pang'onopang'ono, kalori amawerengera mindandanda yazodyera (zomwe Lamulo Latsopano la FDA limapangitsa kuti unyolo ukhale wofunikira) pamapeto pake zimakhala zotchuka. Ndipo mu kafukufuku wochokera ku Seattle, kuchuluka kwa anthu omwe akuti amayang'ana pazakudya zodyera kuwirikiza katatu m'zaka ziwiri zapitazi. Kukhala ndi chidziwitso pazakudya kumawoneka kuti kukugwira ntchito, kulimbikitsa makasitomala kuyitanitsa zakudya zokhala ndi zopatsa mphamvu zochepera 143, kafukufuku akuwonetsa.

Koma zikafika pakudya thanzi, ma calorie siwo kokha chinthu chofunika. Ndipo mukayamba kuyesa kuyeza zinthu monga mafuta, fiber, ndi sodium, zambiri zamagulu azakudya zimasokoneza kwambiri. Chifukwa chake tidafunsa Rosanne Rust, katswiri wazakudya komanso wolemba Malo Odyera a Kalori Yodyera a Dummies kuti muthandizire kusankha zilembozi.

1. Choyamba, yang'anani kukula kwa kutumikira. Ichi ndiye chinthu chapamwamba chomwe chimayendetsa anthu, atero Rust. Amaganiza kuti akuyitanitsa china chathanzi, osazindikira kuti chakudyacho ndi magawo awiri (ndipo amawonjezera kalori, sodium, mafuta, ndi shuga), kapena kuti chidziwitso cha zakudya chimangoganizira chimodzi gawo cha chakudya cha combo. (Phunzirani Malangizo 5 Othandizira Kuti Musiye Kudya Kwambiri.)

2. Kenako onani zopatsa mphamvu. Konzekerani china chake mozungulira ma calories 400, ngakhale chilichonse pakati pa 300 ndi 500 chichita, atero Rust. Ngati mukufuna chakudya chokwanira, pitani ku 100 mpaka 200 calories. (Pamene Ma calories Ochuluka Ali Bwino.)

3. Onetsetsani mafuta. Kupanda mafuta nthawi zonse si njira yabwino kwambiri, popeza opanga amachotsa kukoma komwe kulibe ndi zina monga shuga. Koma dzimbiri amalimbikitsa kuyika kapu pa mafuta okhuta, posankha zakudya kapena zokhwasula-khwasula popanda magalamu 6 amafuta pakutumikira. "Kuti tiwone bwino, azimayi ambiri ayenera kukhala ndi cholinga chofuna kupeza magalamu 12 mpaka 20 a mafuta okhutira patsiku, okwanira," akutero. (Kodi Tiyeneradi Kuthetsa Nkhondo ya Mafuta?)

4. Kenako, pitani ku fiber. Izi ndizosavuta-kungoyang'ana nambala yoposa zero, atero Rust. "Ngati chinachake chili ndi zero fiber ndipo si mapuloteni (monga nyama), mwina ndi mkate wochepa wa mkate." Izi zikutanthauza kuti mupeza ma carbs ndi shuga kuchokera pamenepo-osati zina zambiri.

5. Pomaliza, sankhani shuga. Zakudya zina zathanzi (monga zipatso kapena mkaka) zimakhala ndi shuga wambiri, chifukwa chake izi ndi zakuti mungachotsere zosankha za saccharine ndikusankha mbali zanzeru. “Mumadziwa kuti m’zakudya zotsekemera ndi zokometsera muli shuga, komanso mumalowanso mu sosi woviika monga BBQ ndi ma saladi ovala saladi,” akufotokoza motero Rust. Gwiritsani ntchito nzeru zanu; ngati china chake chikuwoneka ngati chawonongeka (50 magalamu a shuga mu hamburger?), Yang'anani bwino. (Komanso, onani Upangiri Wosavuta wa Zakudya za Shuga Detox.)

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