Zomwe Zimafunikira Kwambiri Pachizindikiro Chakudya (Kupatula Ma calories)

Zamkati

• Kutumikira Kukula
• Chiwerengero cha Mapemphero
• Mapuloteni
• Mafuta
• Zakudya zamafuta ndi fiber
• Shuga Obisika
• Zosakaniza
• Onaninso za

Ngati muli ngati ife, malo oyamba omwe maso anu amapita mukamayang'ana phukusi la chakudya kuti muwone zowona za zakudya ndi ma calories. Ndicho chinthu chabwino kusunga tabu ya kuchuluka kwa ma cal omwe mukudya, ndikudziwa momwe chakudya chilili chochuluka, kungakuthandizeni kuti mukhale olemera (kafukufuku akuwonetsa kuti zingakuthandizeni kukhala ochepa). Koma ma calories sanena nkhani yonse. Samakuwuzani momwe shuga wamagazi anu angachitire ndi chakudya, nthawi yayitali chomwe mukudya chidzakhuta, kapena kuchuluka kwa michere yomwe ili mkati mwa phukusili. Kuphatikiza apo, kuwerengera kwama kalori sikuli kolondola nthawi zonse, zomwe zalembedwa pazolemba zanu zodyera zitha kutha ndi 25%! Chifukwa chake yang'anani kupitirira izi kuzinthu zina zofunika izi.

Kutumikira Kukula

Zithunzi za Corbis

Kutumikira kukula (kwabwino kapena koipa) kumakupatsirani mandala momwe mungawerengere zina zonse zomwe zalembedwa. Ingoganizirani kuti mukuyang'ana thumba la granola, lokhala ndi zopatsa mphamvu pafupifupi 200 potumikira. Osati koyipa pa kadzutsa, sichoncho? Kenako yang'anani kukula kwake. Ngati palibe njira yomwe mungadyere 1/3 ya kapu (kapena kukula kwake komwe kuli), ndiye kuti ma calories 200 amayamba kuoneka ngati 300 kapena 400. Kudziwa kukula kwake kungakutetezeni kuti musapitirire. (monga ayisikilimu; kutumikira ndi theka la chikho) komanso onetsetsani kuti mwapeza zinthu zabwino zokwanira (kutumikira kwa masamba obiriwira kungakhale makapu angapo).

Chiwerengero cha Mapemphero

Zithunzi za Corbis

Nambala ina yofunikira ikafika pama servings: nambala yomwe ili phukusi. Kawirikawiri, ngakhale zakudya zomwe zimawoneka ngati zimangotumikira kamodzi zimakhala ndi zambiri, monga zakumwa 20-ounce zomwe zimawoneka ngati za munthu mmodzi, koma zimakhala ndi mavitamini 2 1/2 mmenemo. Kudziwa nambala iyi kungakuthandizeni kuwongolera magawo anu; phunziro limodzi lofalitsidwa mu magazini Zakudya Zabwino adapeza kuti azimayi omwe amadziwa kuchuluka kwa pizza anali kudya pang'ono kuposa pomwe chakudya sichinalembedwe. Izi zitha kuthandizanso ngati mulibe zida zoyezera. Simungadziwe kuti ndi magalamu angati a pizza mugawo lomwe mwadula, koma mutha kudzipangira nokha gawo lachinayi ngati bokosi likuti amatumikira anayi, kenaka yikani zotsalazo.

Mapuloteni

Zithunzi za Corbis

Gawo la "tsiku ndi tsiku" la macronutrients ngati mapuloteni amachokera ku zakudya zama calorie 2,000 patsiku. Popeza kuchuluka kwa kalori kwanu kumasiyana ndi izi, ndibwino kuti muwone kuchuluka kwa magalamu, atero katswiri wazakudya zamasewera Lisa Dorfman, M.S., RD, wolemba Mwalamulo Wotsamira. Amalimbikitsa kuti amayi omwe ali ndi zaka zapakati pa 20, 30, kapena 40 atenge pafupifupi magalamu 60 mpaka 80 a mapuloteni patsiku, kutanthauza magalamu 5 mpaka 15 pa chakudya cham'mawa (ngakhale mungafunike zambiri ngati mukuchita masewera m'mawa), 15 mpaka 30. magalamu pa nkhomaliro ndi chakudya chamadzulo, ndi 5 mpaka 12 magalamu pa zokhwasula-khwasula. Ganizirani za manambala amenewo mukayang'ana kumbuyo kwa, titi, chidebe cha yogurt.

Mafuta

Zithunzi za Corbis

Kenako, yang'anani mafuta. "Simukufuna kukhala wonenepa, chifukwa ndikumakhuta ndipo kumakuthandizani kuyamwa mavitamini osungunuka," akutero a Dorfman. "Koma mayi wathanzi, wokangalika kwambiri safuna zoposa magalamu 40 mpaka 60 patsiku." Amalangiza kuti zakudya zikhale zosachepera magalamu 15 ndipo yesetsani kuti musamadye magalamu 10 pazakudya. "Koma mafuta sali pafupifupi magalamu onse," akutero Dorfman. Muyeneranso kuyang'ana mitundu yamafuta. Zakudya zosakwana zisanu ndi chimodzi zokhala ndi mafuta amtundu uliwonse, ndipo mukaganizira zakudya zapayekha, kumbukirani kuti simufunikira magalamu 6 amafuta okhutitsidwa (mtundu wocheperako wamtima wabwino) tsiku limodzi.

Zakudya zamafuta ndi fiber

Zithunzi za Corbis

Mukayang'ana puloteni ndi mafuta, macronutrient omaliza kuganizira ndi chakudya. (Werengani kuchuluka kwa mapuloteni, ma carbs, ndi mafuta omwe muyenera kudya.) Mfundo zazakudya zidzakupatsani magalamu okwana a carbs komanso kuchuluka kwa zomwe zimachokera ku fiber ndi shuga. "Sindikhudzidwa kwambiri ndi ma carbs okwana kuposa ma fiber ndi shuga," akutero Dorfman. "Thupi lanu limafunikira ma carbs kuti awotche mafuta. Ingowonetsetsa kuti pali fiber mmenemo." Cholinga chake: osachepera magalamu awiri a fiber pa ma calories 100 aliwonse (atatu ndi abwinoko). Chiŵerengero china chothandiza: Kafukufuku wina adapeza kuti osachepera gramu imodzi ya fiber pa magalamu 10 aliwonse a chakudya chinali lamulo labwino la chala chachikulu.

Shuga Obisika

Zithunzi za Corbis

Pakadali pano, gulu lazowona zaumoyo likungokuwuzani kuchuluka kwa shuga muchinthu-osati kuchuluka kwake komwe amawonjezerako opanga chakudya. (Kodi mukuganiza kuti shuga wowonjezera uyenera kupezeka pamakalata azakudya?) Koma ndikamagwira ntchito yaying'ono yoyang'anira, mutha kudziwa ngati chakudya chanu chathiridwa ndi shuga wowonjezera womwe umalumikizidwa ndi kunenepa kwambiri, matenda amtima, ndi matenda ashuga. Mwambiri, yang'anani zosakaniza zomwe zimathera mu "ose" monga glucose, fructose, ndi dextrose. Kuti mumve zambiri za mawu omwe amawonetsa shuga wowonjezera (samakhala zoonekeratu nthawi zonse), onani choosemyplate.gov. (Ndipo, inde, shuga wowonjezera kuchokera kuzinthu zomwe zimawoneka ngati zathanzi monga agave, uchi, ndi msuzi wa nzimbe zomwe zasanduka nthunzi zonse ndizowonjezera shuga, choncho muchepetse.)

Zosakaniza

Zithunzi za Corbis

Ayi, sizinthu zonse zomwe sizingatchulidwe ndizoyipa kwa inu-monga Izi Zopangira 8 Zowopsa Zomwe Ndi Zotetezeka. Koma makamaka, kufunafuna mindandanda yazifupikitso zazifupi (ndi mawu omwe mumawazindikira) kukuthandizani kuti muziyendetsa ndalama zochepa. Ndipo kumbukirani, zosakaniza zimalamulidwa ndi kuchuluka kwa zomwe zikugulitsidwa-kotero chilichonse chomwe chidalembedwa koyambirira ndichofunika kwambiri, pomwe chakumapeto chimachepa. Kotero ngati muwona ufa woyera (nthawi zambiri umawoneka ngati "ufa wolemera") kapena shuga pamwamba pa mndandanda, khalani kutali! M'malo mwake, yang'anani zinthu zomwe zili ndi zakudya zenizeni, zonse monga zopangira zochepa (kapena zabwinoko, zokha).

Onaninso za