Ogwedeza Malo Odyera

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Mosiyana ndi ophika ambiri, ndidachepa nditamaliza sukulu yophikira. Mfungulo wokhetsa mapaundi owonjezera 20 amenewo? Kudziwa zanzeru zonse zophika akatswiri ophika amagwiritsa ntchito kuti ntchito yawo ikhale yosavuta ndikupewa zomwe zimasandutsa zakudya zomwe zimawoneka ngati zopatsa thanzi kukhala malo okwirira ma caloric. Sizodabwitsa kwa ine kuti Center for Science mu Public Interest Study idapeza kuti malo odyera omwe ali ndi malo odyera ali ndi ma calorie 1,000 - ndiwo aliwonse, osati okwanira pachakudya chonse.

Komabe, ndizotheka kudya wathanzi kapena kuchepa pang'ono mukamadya, atero a Kathleen Daelemans, a West Bloomfield, Mich., Wophika amene wasungabe kulemera kwa mapaundi 75 kwa zaka pafupifupi 13 ndipo ndiye wolemba Kupeza Woonda ndi Kukonda Chakudya (Houghton Mifflin, 2004). "Mukungoyenera kukhala odyera azamalamulo," akutero. "Funsani mafunso ambiri ndikupempha zambiri."

Nazi njira zisanu ndi ziwiri zodyera zomwe zingawononge zakudya zanu ndi zomwe mungachite.

Shocker # 1: Ngakhale nkhumba zotentha zimakhala ndi mafuta ambiri.

"Mafuta ndi omwe amagulitsa chakudya m'malesitilanti," akutero Deborah Fabricant, mlangizi wa malo odyera ku Los Angeles, yemwe kale anali wophika komanso wolemba mabuku. Minda: Luso la Chakudya Chokhazikika (Ten Speed ​​​​Press, 1999). "Ndicho chifukwa chake imapezeka paliponse, ngakhale m'mbale zamasamba."

David C. Fouts, wophika ndi mlangizi wa lesitilanti ku Cardiff-by-the-Sea, Calif. Malo ambiri odyera ku Los Angeles, kuphatikiza Wolfgang Puck's Granita ku Malibu. "Dongosolo lililonse la sipinachi lomwe ndidapanga limakhala ndi ma ola awiri a batala." Ndiwo supuni 4, zomwe zimawonjezera magalamu 45 a mafuta (32 magalamu odzaza) ndi ma calories 400 pagawo limodzi.

Nkhumba zouma siziyenda bwino. Amapeza marinade opangidwa ndi mafuta kapena amapaka mafuta asanawotchedwe kenaka amawapakanso m'mbale kuti awoneke bwino. Ngakhale masamba otenthedwa siotetezeka. Daelemans anati: “Posachedwapa ndinaitanitsa masamba otenthedwa m’chipinda chodyera ku hotelo ya ku New York City. "Zoonadi, adawatentha. Koma kenako adawathira batala ndi mafuta a azitona ochuluka kwambiri moti ndikanachita bwino kuyitanitsa nthochi."

Njira ya Savvy-diner Onjezani masamba anu otenthedwa kapena okazinga ndikuwonetsetsa kwa seva yanu kuti simukufuna batala kapena mafuta owonjezeredwa panthawi iliyonse yokonzekera.

Shocker # 2: Ma omelets oyera sakhala abwino kwa inu.

Ngati mwapita ku buffet brunch yokongola yokhala ndi omelet bar, mwawonapo ophikawo atadzaza madzi owoneka bwino mu poto musanapange bowa ndi sipinachi. Madziwo ndi mafuta, ndipo ladle amakhala ndi supuni ziwiri. Ndiwo magalamu 22 amafuta (ma gramu 16 okhutitsidwa) ndi ma calories 200 owonjezeredwa ku mbale ina yopatsa thanzi.

Zochitika zomwezo zimabwerezedwa kumbuyo kwa zitseko za khitchini yodyeramo pamene muitanitsa mazira. "Ndagwirapo ntchito kumalo omwe tinkagwiritsa ntchito batala wamba [margarine] ngakhale pamene anthu amalamula dzira loyera!" akuti Mandy J. Lopez, yemwe amakhala ku Los Angeles, tsopano ndi wophika payekha kwa anthu otchuka.

Zedi, mutha kupempha "kuwala pamafuta," zomwe zingapangitse wophika kuti azidula ena, koma kuphika motere kumapangitsa kuti ntchito yake ikhale yovuta kwambiri. "Ophika ochepa amagwiritsa ntchito mankhwala ophikira nthawi ndi nthawi ngati alidi olimbikira," akutero a Daelemans. "Koma mafuta amatha kupirira kutentha kwambiri kuposa kutsitsi, chifukwa chake ophika sayenera kuyang'anira chakudya mosamala kwambiri."

Njira yopezera ndalama Nthawi ina mukapita kukadya brunch, funsani kuti mazira anu akhale okonzeka popanda batala kapena mafuta amtundu wina uliwonse. Lolani seva yanu kuti idziwe kuti mbaleyo siyikuwoneka yokongola ngati yokazinga.

Shocker # 3: Mabande "owongoka" amenewo amaphimbidwa ndi batala (kapena kupitilira apo).

Ndizowoneka bwino mukamadya mkate wa adyo kunyumba yosungira nyama yomwe ikukha mafuta. Koma batala kapena mafuta ena amawonjezeredwa ku mkate nthawi zambiri kuposa momwe mukudziwira. Ndi chizolowezi chokwapula mabanzi a sangweji ndi mafuta amtundu wina kuti asamamatire pamtengo wapamwamba. Mutha kuganiza kuti muli ndi sangweji yophika bwino ya nkhuku, koma pali mwayi woti mabulu a tirigu adapakidwa ndi margarine asadafufumitsidwe. Izi zimawonjezera magalamu 5.5 amafuta (4 magalamu okhutitsidwa) ndi ma calories 50.

Koma sikumapeto kwake. Kunja kwa mkatewo kumatha kupakidwa mayonesi musanawotchedwe, akutero Fouts, yemwe amavomereza kupanga masangweji a turkey motere kumalo odyera a tony komwe adagwirako ntchito komaliza. "Umu ndi momwe mkate umapezera mtundu wokongola wagolide," akufotokoza motero.

Njira yopezera ndalama Funsani kuti bun kapena mkate wanu uwotchedwe "wouma." Ikafika, yang'anani ngati muli ndi mafuta kapena mafuta ena, ndipo musazengereze kutumiza mbaleyo mukapeza.

Shocker #4: Palibe chopepuka pa msuzi wa marinara.

Msuzi wa marinara wa ku Italy uli ndi antioxidants wochuluka (chifukwa cha lycopene mu tomato), koma kodi mumadziwa kuti imakhalanso ndi mafuta? Ophika amakonda kupita ku "glug glug glug" pokonza msuzi wokoma mtimawu. "Mafuta ochulukirapo nthawi zambiri amagwiritsidwa ntchito popanga msuziwu, kuyambira pakuwotcha anyezi," adatero Daelemans. Mafutawo amatha kuwonjezera magalamu 28 a mafuta (magalamu 4 odzaza) ndi zopatsa mphamvu 250 pa 1/2-chikho chotumizira msuzi. Ndipo sizikuthera pamenepo. "Nthawi zambiri timaphika marinara ndi timitengo ta Parmesan kapena chidutswa chomaliza cha prosciutto kuti timve kukoma," akuwonjezera Monica May, wophika payekha ku Los Angeles yemwe amayendetsa malo odyera ku nightclub ndikuphikira anthu ambiri otchuka. "Wophika wina wa ku Italy yemwe ndimagwira naye ntchito anaphatikiza batala mu msuzi wake wa phwetekere chifukwa ndi momwe amapangira m'chigawo chake cha dzikolo."

Mbale ya pasitala ndi marinara imakhala ndi mafuta okwana 1,300 kapena kuposa pamenepo komanso magalamu 81 amafuta (24 magalamu). Ndiko musananene kuti "tchizi."

Njira ya Savvy-diner Kumalo odyera aku Italiya, tumizani nsomba zouma zowuma, mbali ya nyama zouma zouma ndi mandimu zokometsera. Ngati mukufuna pasitala, yitanitsani gawo losangalatsa kuti mugawane ndi mnzanu wodyera.

Shocker # 5: saladi wanu "wathanzi" akumira m'mafuta.

Mukuganiza kuyitanitsa saladi yolowera kungakuthandizeni kudula ma calories? Nthawi zambiri mungakhale mukudya zakudya zofulumira. Osachepera 1/4 chikho chovala chimagwiritsidwa ntchito kuponyera saladi, nthawi zambiri. Ladi looneka ngati loyera mopanda vuto lililonse lili ndi magalamu 38 a mafuta (magalamu 6 odzaza) ndi ma calories a 360, ofanana ndi cheeseburger. Koma "okoma" siwo okhawo omwe amachititsa, atero a May. "Mavalidwe ambiri amatengera kuchuluka kwa 3-1: magawo atatu amafuta mpaka gawo limodzi la asidi [viniga], kotero ngakhale vinaigrette wa basamu amakhala ndi mafuta ambiri."

Masaladi a pasitala, okhala ndi maluwa okongoletsa a broccoli ndi timizere tatsabola wofiira, nawonso akhoza kukhala onyenga. Mafuta owolowa manja amagwiritsidwa ntchito akakhala okonzeka. Koma kuti asunge mawonekedwe omwe angopangidwa kumene, malo odyera nthawi zambiri amawonjezera "malaya" owonjezera maola angapo mpaka atawatumikira. Pofika nthawi yomwe saladi imagunda mbale yanu, mafutawo okha amatha kuwonjezera magalamu 28 (4 magalamu akhuta) ndi ma calories 250 pa chikho cha 1/2 chikho chotumikira.

Njira yopezera ndalama Funsani zovala zamafuta otsika kapena zopanda mafuta pambali, kapena valani saladi yanu ndikuthira viniga wa basamu kapena kufinya kwa mandimu. Pewani masaladi a pasitala kapena muchepetse kudya.

Chodabwitsa #6:

Nyama, nkhuku ndi nsomba zimapeza mafuta musanaphike. Kusukulu yophikira tidakulowetsedwa mkati mwathu kuti nyama iliyonse isanaphike - ngakhale itaphike bwanji - iyenera kupakidwa mbali zonse ndi mafuta. Kusisita chifuwa cha nkhuku cha 4 mpaka 6-ounce, nsomba kapena chidutswa cha nsomba chimaphatikiza magalamu 10 amafuta (2 magalamu akhuta) ndi ma calories 90. Ndipo ngati ayima pamenepo, mukuyamba mosavuta. "Zakudya zina zimapangidwa kuti mafuta ndi mafuta azigwira ntchito yayikulu kwambiri," atero a May. "Chasen wotchuka ku Hollywood adadziwika chifukwa cha hobo steak - New York Strip yophika patebulo mu kotala-mafuta!"

Fouts amawulula kuti pamene steaks "akugwira" (kudikirira kutumikiridwa) nthawi zambiri amamizidwa mu mafuta kuti asaphike. Ndiye, nthunzi isanapite patebulo panu, nthawi zambiri imakhala ndi batala kapena msuzi wopangidwa ndi batala kapena kirimu.

Njira yopezera ndalama Fotokozerani kwa seva yanu kuti mukufuna nyama yanu, nkhuku kapena nsomba yokazinga kapena yowotcha popanda batala kapena mafuta.

Shocker #7: Sushi siwoonda monga momwe amawonekera.

Ndi zokoma zake zatsopano komanso zokongola, zochepa, sushi iyenera kukhala chakudya chamafuta, sichoncho? Ambiri a ife timazifunafuna makamaka tikakhala ndi chakudya chochepa. Zotsatira zake, ma dieters ambiri amalola kuti azilondera pa bar ya sushi. Pokhulupirira kuti alowa malo abwino kudya, amalephera kuzindikira mayonesi ku California, nsomba zokometsera zokometsera komanso mipukutu yapaderadera. Ndizovuta kwambiri kuzindikira kuchulukira ku California chifukwa nkhanu yoyera imabisa mayo. Koma imatha kuwonjezera mafuta okwana magalamu 17 (magalamu awiri odzaza) ndi ma calorie 150 mzidutswa zinayi zokha. Mipukutu yopangidwa ndi zinthu zaku America nthawi zonse imakhala yokayikira. "Mukuyenera mafuta onse omwe mumapeza ngati mungayitanitse ma rolls ndi kirimu tchizi," atero nthabwala za May.

Njira ya Savvy-diner Osachita mantha kufunsa wophika sushi zomwe zili mu sushi yanu; ophika wabwino angasangalale kukuwuzani mwatsatanetsatane. Chosankha chanu chabwino ndi sashimi (tizidutswa ta nsomba zosaphika). Ndipo kudumphani mipukutu iliyonse ndi mawu oti crispy m'mafotokozedwe awo, chizindikiro kuti mwina ndi okazinga kwambiri.

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