Zakudya Zochepa za Kalori Zaku China: Khalani Ochepetsa

Zamkati

• Funso: Sindimaphika kawirikawiri ndipo ndimakonda kuyitanitsa ma takeout. Kodi pali zakudya zabwino zaku China zosadya bwino?
• Mumakonda kucheza komanso kuitanidwa kumaphwando angapo mwezi uno. Mwinamwake mukudabwa momwe mungagwiritsire ntchito zakudya zanu zochepa, chabwino?
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Funso: Sindimaphika kawirikawiri ndipo ndimakonda kuyitanitsa ma takeout. Kodi pali zakudya zabwino zaku China zosadya bwino?

Yankho:

Inde, koma muyenera kusamala posankha zakudya zopatsa thanzi. Nawa maupangiri azakudya zamafuta ochepa:

1. Zakudya zambiri zaku China zimakhala ndi ma veggies ndi mapuloteni owonda, koma magawo akulu ndi mafuta, msuzi wambiri amatha kupangitsa zakudya izi kukhala zosafunikira m'chiuno mwanu.
2. Lipoti latsopano lochokera ku Center for Science in the Public Interest (CSPI) lidawulula kuti pali zopatsa mphamvu pakati pa 1,000 ndi 1,500 m'malo ambiri aku China-ndipo popanda kuphatikizira mu mpunga, Zakudyazi zowoneka bwino, ndi zina zowonjezera. Komanso, zakudya zina zotchuka, monga chow mein ndi nkhuku zokhala ndi msuzi wa nyemba wakuda, zimapezeka kuti zimakhala ndi sodium pafupifupi masiku awiri.
3. Kuti muyambe mwanzeru, "pewani zakudya zouma kwambiri, funsani msuzi pambali, ndipo muchepetse kukula kwake," akulangiza a Sarah Krieger, R.D., mneneri waku American Dietetic Association. Amalimbikitsa kuyitanitsa zakudya zopatsa thanzi zotsatirazi kuti azidya chakudya chopanda ma calories ochepa 450:
   a. mpukutu wamasika
   b. makapu awiri a dzira drop drop supu
   c. chikho cha mpunga wofiirira
4. Kapena sankhani shrimp wokhala ndi msuzi wa lobusitara (wotsika kwambiri mu kafukufuku wa CSPI) ndikugawa dongosolo la zitsamba zamasamba zotentha ndi bwenzi lanu kuti adye chakudya chamadzulo cha ma calorie 600.

"Mutha kupangitsa mbale yanu yomwe mumakonda kukhala yathanzi poyisakaniza ndi masamba otenthedwa ndi kukulunga theka usiku wina," akutero Krieger. Pomaliza, dzichititseni ku cookie yochuluka; Ili ndi ma calories okha 30 ndipo ilibe mafuta. [mutu = Malangizo ochepetsa zakudya zamafuta maphwando: mutha kucheza ndi kutsatira zomwe mumadya.]

Mumakonda kucheza komanso kuitanidwa kumaphwando angapo mwezi uno. Mwinamwake mukudabwa momwe mungagwiritsire ntchito zakudya zanu zochepa, chabwino?

Mwanjira ina, ndibwino kukhala gulugufe. Amy Jamieson-Petonic, RD, woyang'anira zaumoyo wa ogwira ntchito ku Cleveland Clinic ku Ohio anati: "Mwanjira imeneyi simudzakakamizidwa kuyesa chilichonse ndipo mutha kufalitsa zikhululukiro zanu m'masabata akudzawa."

Nawa malangizo othandiza othandiza:

1. Chepetsani kuchuluka kwanu kwa kalori: Popeza mosakayikira mudzakhala mukudya kwambiri pamasiku omwe muli phwando, muyenera kubweza podula ma calories 100 kuchokera pazakudya zanu zatsiku ndi tsiku mwezi wonse. Izi sizochuluka - chidutswa cha mkate kapena galasi la madzi, mwachitsanzo.
2. Paphwando, dzazitsani mafuta ochepa, zakudya zopatsa thanzi: Pa tebulo la buffet, lembani theka la mbale yaing'ono ndi zakudya zopatsa thanzi monga saladi, crudites, kapena shrimp, kenako mudzaze zotsalazo ndi zakudya.
3. Tsitsani ludzu lanu: Ndipo ngakhale mukudziwa bwino kuposa kufika paphwando ndi njala, osamvanso ludzu. "Khalani ndi botolo lamadzi musanafike kuti musadumphe kumsika woyamba kuti mumalize ludzu lanu," akutero a Jamieson-Petonic. Kenako muchepetse zakumwa zoledzeretsa zomwe zili ndi zosakwana 150 zopatsa mphamvu: galasi la vinyo kapena champagne, Mary wamagazi, kapena gin wokhala ndi zakudya zopatsa thanzi.

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