Infographic Yotumizira Kukula Kwa Zakudya Zanu Zabwino Zomwe Mumakonda

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Ngakhale mutadya zakudya zopatsa thanzi, mwina simukudya mwanzeru. Tikadziwa kuti chakudya chili ndi thanzi, timaganiza kuti zilibe kanthu kuti timadya zochuluka motani, atero Paige Smathers, RD.N., katswiri wazakudya pafupi ndi Salt Lake City, Utah.Popeza kusakula kolakwika kumatha kuwononga zakudya zanu monga chakudya cholakwika, nayi njira yoyenera yoperekera zakudya zopatsa thanzi 10 koma zachinyengo. ' chokoma.)

Mbewu

Ngati mukudzaza mbale yofanana ndi tirigu m'mawa, mwina mukutsitsa makapu awiri, atero a Katherine Isacks, RD, katswiri wazakudya pafupi ndi Boulder, Colorado. Kulakwitsa kumeneku ndi kofala: "Anthu alibe chogwirira pakukula kwa gawo lawo la phala," akutero Isacks. Yang'anani kukula kwake pamabokosi omwe mumawakonda-nthawi zambiri amakhala chikho cha 3/4 pa kapu imodzi. Ngati mukudya mbale yoposa imodzi, monga momwe anthu ambiri amachitira, ndilo vuto lalikulu kwambiri, ngakhale liri lopanda shuga. "Chakudya chopatsa thanzi kwambiri chimatha kukhala chakudya cham'mawa chambiri chambiri komanso chakudya chambiri mukamadya kwambiri," akutero a Isacks. Akuti agule kamphika kakang'ono kokwanira kapu. Dzazani, sangalalani nazo, ndipo zichitike. (Tumikirani imodzi mwazosankha zopatsa thanzi kwambiri kuti zikuthandizeni kukhala ndi moyo wautali.)

Msuzi wamalalanje

Vuto loyamba ndi madzi ndikuti ndilochepera zipatso zonse. Ma malalanje amakhala ndi fiber ndipo mwina amakhala ndi ma antioxidants ambiri kuposa omwe amakonzedwa, mawonekedwe amadzimadzi, akutero Isacks. (Phunzirani nkhani yonse mu Zakudya Zabwino, Malalanje kapena Madzi a Orange?) Komabe, ngati simungathe kulingalira za kadzutsa popanda chakumwa, ino ndi nthawi ina yokonzanso malo anu. Anthu ambiri amadzaza ndi kutsitsa magalasi a 7-ounce kapena kuipitsitsa, galasi la 12-ounce, lomaliza lomwe limanyamula ma calories 175 ndi 31 magalamu a shuga! Gulani galasi lamadzi laling'ono kwambiri lomwe mungapeze ndikudzaza 3/4 ya njira, akutero Isacks. Kukula kwa gawo loyenera kuti carb yanu ndi kalori muzidya bwino ndi ma ouniti anayi.

Tchizi

Ngakhale tchizi ili ndi calcium ndi mapuloteni ambiri ndipo imakhala yopatsa thanzi kwambiri, ndiyolimba kwambiri. Chikho cha theka cha cheddar chowotcha, mwachitsanzo, chimanyamula ma calories 229. Tchizi ukhoza kukhala wovuta makamaka kwa amayi omwe amadula nyama ndikugwiritsa ntchito tchizi m'malo mwake, akutero Isacks. "Adzadya ma ouniki atatu a tchizi pamapuloteni awo akulu, ndipo akupeza mafuta opitilira kawiri kapena kuwirikiza kuposa momwe akanakhalira ndi chifuwa chankhumba kapena nkhuku yowonda," akutero. Upangiri wake: Ganizirani za tchizi ngati chonunkhira ndipo musankhe mitundu yolimba ngati mbuzi kapena tchizi wabuluu kuti muwaza pang'ono (pafupifupi ounce) pamazira ndi mbale zina (monga The 10 Best Cheese Maphikidwe Kukwaniritsa Zolakalaka Zanu.). Mwanjira imeneyo mumapeza kukoma kochuluka kwa ma calories ochepa. Pofuna kutsekemera, gulani timitengo ta tchizi kuti tiganizire kudula kamodzi kokha pamalopo.

Yogurt

Mukagula yogurt mu chidebe chachikulu, zimakhala zosavuta kuti mutenge kwambiri. Ganizirani ma ola 6, kapena chikho cha 3/4, nthawi imodzi, atero a Smathers. Yesani, osachepera nthawi yoyamba. "Tengani chithunzi m'maganizo mwanu momwe zimawonekera, ndipo nthawi iliyonse mukamadya yogati, yesetsani kukula kwa gawolo," akutero a Smathers. Zachidziwikire, mtundu wa yogurt umafunikanso. Nthawi zonse muziyandikira yogati yosavuta yachi Greek - simuyenera kuda nkhawa za shuga, ndipo simuyenera kukhala otetezedwa ndi magawo anu (kudya ma ola 9 m'malo mwa 6 amtundu wathunthu wamafuta kumangodya pafupifupi ma calories 80 ). Koma ngakhale ndi chakudya chabwino, ndikofunikira kuti musayang'ane kukula kwa gawo kuti mudzaze zakudya zanu ndi michere yambiri, a Smathers akuti. (Yesani imodzi mwa Maphikidwe 10 Ogulitsa Yogurt Achi Greek.)

Mbuliwuli

Izi zimadalira ngati mukudya patsogolo pa Netflix kapena IMAX. Ma popcorn abwino amapangidwa kunyumba pogwiritsa ntchito chopopera cha mpweya, osaphatikizidwa mu batala kapena shuga. Kenako mutha kudya makapu atatu kapena anayi, palibe zambiri, akutero a Smathers. (Zingokuwonongerani ma calories 100 okha kapena kuposa.) Mukhozanso kuchoka ndi kudya kachikwama kakang'ono kamene kamakhala ndi microwaveable popcorn. Malo owonetsera makanema, komabe, ndi nkhani ina. "Muyenera kuganizira zomwe zayikidwa pa popcorn, ndipo izi zimasintha kuchuluka kwa gawo loyenera," akutero. Mwachitsanzo, thumba laling'ono kwambiri ku Carmike Cinemas, ndi ma calories 530. Ngati mukufunadi, gulani njira yaying'ono kwambiri ndikugawana ndi anzanu ochepa. Chepetsani gawo lanu pafupifupi makapu awiri, ndipo musapange izi kukhala chizolowezi, atero a Smathers. (Apatseni ma popcorn anu kukoma ndi imodzi mwamaphikidwe a Healthy Popcorn ndi ma Trick-Out Toppings.)

Peyala

Guacamole woyera! Ngakhale kuti anthu ambiri aku America amadya pafupifupi theka la avocado nthawi imodzi, kukula kwake kovomerezeka ndi 1/5 yokha ya chipatsocho, malinga ndi deta ya CDC. Koma osadandaula kwambiri za kudula kagawo ka 20%. "Ndikuganiza kuti njira yabwino yolankhulirana ndi mapeyala ndi kulikonse kuyambira kotala mpaka theka panthawi," akutero Smathers. Mafuta athanzi mu ma avocado amakuthandizani kuti muzimva bwino mukamapereka zonunkhira zokhutiritsa zomwe masamba anu amakonda. Vuto ndi kudya zipatso zonse? Ndiposa ma calories a 300. (Sinthani ndi Maphikidwe 10 Ovomerezeka a Avocado (Si Guacamole).)

Pasitala ndi Mpunga

Anthu ambiri amadzaza theka kapena kupitirira kwa mbale zawo ndi mbali zothimbazi. Limenelo ndi vuto chifukwa pasitala kapena mpunga umangotenga gawo limodzi mwa magawo anayi a malowo, akutero a Smathers. Popeza tikudziwa kuti zakudya izi sizosankha mwanzeru kwambiri, ndikosavuta kudziwuza kuti mupite kwakukulu kapena kupita kunyumba. Limenelo ndi vuto chifukwa mukamadya spaghetti, mumachepetsa ma calories komanso ma carbs kuposa momwe mukufunira. Komanso, simukupeza mapuloteni okwanira ndi zipatso ndi ndiwo zamasamba. "Mukayika pasitala poyamba, sipangakhale malo ambiri oti angatsala kuposa ma sprigoli angapo," atero katswiri wazakudya ku Seattle Marlene Maltby, R.D.N. (Dumphani mlandu: Maphikidwe 15 a Pasitala Wotsika Kalori Wopatsa Thanzi Lamadzulo la ku Italy.)

Mtedza

Mafuta athanzi mu mtedza amalumikizidwa ndi zabwino zosiyanasiyana zaumoyo. Komabe, mbiri yawo yabwino imatha kubweretsa mavuto: Chifukwa anthu amaganiza kuti mtedza ndi chakudya "chabwino", amaganiza kuti akhoza kudya momwe angafunire, akutero a Smathers. Kapu ya kotala, kapena pang'ono pang'ono, ndikutumikira mwanzeru. Pofuna kukuthandizani kumamatira pamenepo, gulani mtedza wosaphika wopanda mchere, akutero a Smathers. Matupi athu adapangidwa kuti azilakalaka mchere, chifukwa chake ndizovuta kuyika mtedza wamchere pansi. Ndikosavuta kukhala olamulira ndi mtedza wosadulidwa chifukwa mudzadwala ndi kununkhira kwakanthawi. M'malo mongowasiya mumtsuko kapena chidebe chochuluka, gawani mtedzawo m'matumba ang'onoang'ono kuti mukhale okonzeka nthawi zonse. Aphatikizeni ndi zipatso kapena ndiwo zamasamba zatsopano kuti zikuthandizeni kudzaza popanda kukweza ma calories, akutero Maltby.

Mabotolo a Mtedza

Supuni zodzaza si bwenzi lanu. Monga mtedza, mabotolo a mtedza amatha kukhala opatsa thanzi, koma amanyamula ma calorie ambiri ndikutsika mosavuta kuposa mtedza. Pezani supuni 2 za batala wa nati kuti muwone momwe zimawonekera. Lingalirani zochuluka nthawi iliyonse mukamadya, akutero a Smathers. (Pano pali 40 "Betcha Sanayesepo Izi!" Njira Zakudya Buluu Wamtundu.)

Kusakanikirana kwa Njira

Ndizosavuta kudya kosakanikirana kwambiri. Zambiri, makamaka, kuti a Smathers nthawi zambiri amalimbikitsa kusakanikirana kwa makasitomala omwe akuyang'ana phindu kulemera. Ngati simuli inu, gwiritsitsani chikho cha 1/4 mpaka 1/2, choyikidwa m'matumba apulasitiki otsekedwa kuti musapitirire. Zomwe zimapangidwira panjira zosakanikirana zimakhala zochulukirapo (mtedza, mwachitsanzo) kapena kuchuluka kwa ma carbs (monga zipatso zouma ndi maswiti). Kuti mupange mapuloteni ambiri, Smathers amalimbikitsa zonunkhira za coconut, mtedza wosaphika, ndi cranberries zouma (ndi The Ultimate Healthy Trail Mix).

Smoothies Yam'mabotolo

Chongani chizindikirocho: Nthawi zambiri zinthuzi zimanyamula zokutira zingapo. Ngati mukudya zinthu zonse, mumatsitsa ma carbs ndi ma calories ambiri, koma mwina osadzaza mafuta ndi mapuloteni. "Vuto ndi ilo ndikuti carbohydrate samakupatsani mphamvu zokhalitsa," a Smathers. "Zimakupatsani mphamvu mwachangu koma mumazigunda mwachangu, ndipo mumakhala ndi njala posachedwa ndipo zitha kuyambitsa kudya zambiri." Ndibwino kuti mupange 12-ounce smoothie kunyumba ndi zipatso ndi mafuta okwanira yogurt yogiriki, akutero Smathers. . amaliphatikiza ndi china chake chokhala ndi mapuloteni komanso mafuta.

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