Kodi Zakudya Zanu Zimakupangitsani Kunenepa?

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Kodi ndinu a Cocktail Party Princess omwe amayenda modutsa usiku wina uliwonse kapena Fast-Food Fiend yemwe amatenga chakudya cha ku China ndikukawonongeka pakama? Mwanjira iliyonse, kudya kwanu madzulo kungakhale kukuwonongerani zoyeserera zanu. "Azimayi ambiri amadya theka kapena kupitilira apo pa nthawi ya chakudya chamadzulo komanso nthawi yamadzulo, nthawi zambiri amapyola mafuta, shuga komanso mbewu zosanjidwa - zakudya zomwe zimawononga thanzi lawo, mawonekedwe ndi momwe akumvera," akutero mkonzi wa SHAPE Elizabeth Somer, MA, RD, wolemba wa Buku la Cook & Mood Cookbook (Mabuku a Owl, 2004).

Akatswiri azakudya amati chinsinsi chakuchita bwino ndikubwezeretsanso machitidwe anu odyera m'njira yoyenera inu. Tsegulani tsambali kuti mudziwe umunthu wanu wa chakudya chamadzulo pamodzi ndi njira zothetsera kuwonda zogwirizana ndi momwe mumakonda kudya. Taphatikizanso maphikidwe anayi osinthidwa ndi Kathleen Daelemans, wolemba Kupeza Chakudya Chochepa Pamaso (Houghton Mifflin, 2004) ndi wophika amene adasunga kuchepa kwake kwa mapaundi 75 kwazaka zopitilira 13.

WOTSATIRA WA CHAKUDYA

Vutolo Watopa kwambiri kuphika, umadzipindulitsa ndi kutenga. Komabe kusavuta kumabwera pamtengo wake: Burrito wamba ali ndi ma calories 700 ndi 26 magalamu amafuta (7 okhutitsidwa); Zakudya za nkhuku zaku China, monga kung pao, zimakhala ndi ma calories 1,000. "Koma chakudya chofulumira sichiyenera kukhala chofanana ndi chopanda kanthu," akutero Lisa Sasson, R.D., wothandizira pulofesa wazachipatala ku dipatimenti yazakudya ku New York University, maphunziro azakudya komanso zaumoyo ku New York City. Pitani kunja kwa bokosi la pizza, akutero Carolyn O'Neil, M.S., RD, wolemba nawo Chakudya: Pa Kudya Bwino Ndi Kukhala Wopambana (Atria Books, 2004). Dziphunzitseni kuyang'ana zosankha zathanzi m'malo osayembekezeka.

Zothetsera Zakudya Zofulumira

* Yang'anani zosankha zama calorie otsika pazakudya zomwe mumakonda kwambiri. Sankhani magawo ang'onoang'ono ndi mbale zokonzedwa ndi mafuta ochepa. Mwachitsanzo, sinthanani burrito ya ng'ombe ndi kirimu wowawasa ndi nkhuku yowotchedwa taco yofewa ndi salsa. Mupulumutsa ma calories 510 ndi 22 magalamu amafuta. Nkhuku ya Trade General Tso ya nkhuku yotentha ndi masamba ndi kapu ya mpunga wabulauni. Musunga zopatsa mphamvu 500, ndipo pazaka zisanu ndi ziwiri zazakudya zanu mudzadula zopatsa mphamvu zokwanira kuti muchepetse paundi imodzi.

* Lekani kukhala "amtengo wapatali." Biggie sizing amawonjezera batala wanu kwa kotala lina, koma ndi thupi lanu lomwe limalipira. Kutulutsa kwakukulu kwa batala waku France kuli ndi ma calories 520 ndi 26 magalamu amafuta. Ngakhale sichabwino kwambiri, kusankha pang'ono kumakhala ndi ma calories 210 ndi magalamu 10 a mafuta. M'malo mwake, ikani mbatata yophika ndi salsa; Mbatata ya 5-ounce ili ndi zopatsa mphamvu 100 zokha, yopanda mafuta ndi magalamu atatu a fiber.

* Phunzirani kupanga "chakudya chofulumira" chanu akutero wolemba mabuku ophikira komanso katswiri wochepetsa thupi Kathleen Daelemans. M'malo moyima pa lesitilanti mukamaliza ntchito, tengani nsomba zatsopano pamsika wapafupi, zomwe mutha kuziwotcha mu microwave mumphindi. Mukakhala m'sitolo, onjezerani zochepa zomwe zimakupangitsani kukwapula chakudya chama cinch, monga masamba omwe adatsukidwa kale, zophika saladi ndi nyemba zakuda zam'chitini.

DIVA WA KUDZIWA

Vutolo Kudya zakudya zopatsa mphamvu zochepa -- khofi pa chakudya cham'mawa ndi saladi yamasamba okha pa nkhomaliro - kumakupangitsani kumva kuti ndinu abwino. Koma chowonadi ndichakuti simukupeza michere yokwanira kuti muzitha kudutsa tsikulo. Madzulo mumagunda khoma. "Ukufa ndi njala!" Sasson akuti. "Musalole kuti mukhale ndi njala - imakhala ndi zotsatirapo." Zotsatira zake ndi "kudya mwachangu" nthawi yamadzulo, a O'Neil akuti, gawo lowonera lomwe lingakupangitseni kuti mumve kugonjetsedwa komanso kukhumudwa.

Zothetsera Ma Divis Ochotsedwa

* Kuti tisasunthe bwino ndikupewa kudya nthawi yamadzulo, gawani chakudya cham'mawa ndi chamasana muzakudya zopatsa thanzi zamaola atatu kapena anayi tsiku lonse, poganizira za kuchuluka kwanu kwama calories. "Simungathetsere kupsa mtima kwanu ngati ndinu odyetserako ziweto, koma mutha kuthetsa lingaliro la kukhala ndi njala yochulukirapo ndikudziyikira nokha kuti mudye," atero a Madelyn Fernstrom, Ph.D., director of the University of Pittsburgh Medical Center Kulemera kwa Center Center.

Letsani saladi wachepa wamsana. Onjezani zomanga thupi zowonda ku masamba anu ndipo mutha kuletsa njala. Yesani ma ola 3-4 a tuna wodzaza madzi, 1/2 chikho cha nyemba, azungu odulidwa kapena ma amondi odulidwa, O'Neil akulangiza.

* Sankhani zakudya zapamwamba kwambiri, zopangira fiber kuti mudye chakudya chamadzulo. Mutha kukhala ndi chakudya chokhutiritsa popanda kuwomba gawo lanu lonse la calorie mu nthawi imodzi yausiku. Onetsetsani kuti zochuluka zomwe zili pa mbale yanu zimachokera ku ndiwo zamasamba zokonzedwa bwino.

NOSHER WODZIWIKA

Vutolo Mukatha kudya zomwe mukuganiza kuti ndi chakudya chamadzulo - chakudya chozizira ndi tomato wa chitumbuwa - kudya kumayamba. Ngakhale mumangodya ma cookies awiri kapena atatu nthawi imodzi, usiku umatha ndi bokosi lopanda kanthu monga ma cookie 1,440 omwe mudadya. "Njala ndi yoona komanso yoona kapena yokhudza mtima," akutero a Daelemans. "Ngati chakudya ndichakanthawi kwakanthawi pachilichonse chomwe chikukudwalitsani, sichingagwire ntchito - ndipo ndi nthawi yoti mufufuze mayankho ena enieni. Ngati muli ndi njala yeniyeni, mumafunikira mafuta owonjezera michere pakudya ndikukonzekera patsogolo pa nkhomaliro yamadzulo. "

Mayankho a Notorious Noshers

* Dziwani chomwe chayambitsa zokhwasula-khwasula zonsezo. Sungani magazini yazakudya kwa milungu iwiri kuti mufike pazifukwa zomwe mukudya, a Daelemans akuti. Lembani nthawi imene munadya, zimene munadya komanso zimene munali kumva panthawiyo.

* Gwiritsani mafuta abwino mu chakudya chanu. Ngati mudakali ndi njala pakatha mphindi 20 mutadya, nthawi zambiri zikutanthauza kuti mulibe zomanga thupi kapena mafuta okwanira - zonse zimakulitsa mulingo wokhutitsidwa ndi chakudya. Ndipo palibe chifukwa chonenepa. "Mafuta pang'ono amapita kutali," akutero O'Neil. Yesetsani kuthira supuni (ma calories 40) a mandimu- kapena basil-amalowetsa mafuta azitona pamasamba otentha.

* Pambuyo pa chakudya, konzekerani chakudya cha tsiku lotsatira. Mwa kutsuka sipinachi, kudula anyezi, kudula kaloti kapena kutsuka mphesa, mudzakwaniritsa chikhumbo chanu chokhala pafupi ndi chakudya mwanjira yathanzi, a Daelemans akutero, ndipo muonetsetsa kuti chakudya chamadzulo mawa ndichopatsanso thanzi.

* Konzani zokhwasula-khwasula zanu. Sungani zopatsa mphamvu 200 za chakudya chanu tsiku lililonse mukatha kudya. Agawanitseni m'njira yomwe ingakukomereni. Mukufuna kusewera usiku wonse? Sankhani zokondweretsa pambuyo pa chakudya chamadzulo zomwe zimapereka kuchuluka kwakukulu kwa ma calories ochepa, monga ma popcorn owala, masamba odulidwa kale ndi salsa kapena Mock Deep-Fried Chickpeas (onani Chinsinsi apa.) Kapena, gawani chakudya chanu kawiri; idyani theka la ola lanu lachizolowezi ndipo enawo madzulo, a Daelemans amalangiza.

PRINCESS YA COCKTAIL PARTY

Vutolo Madzulo anu ndi kamvuluvulu wa ntchito ndi zochitika zamagulu zokhala ndi zakuthambo ndi zokondweretsa; simunagwiritsepo ntchito uvuni wanu pa china chilichonse kupatula kusungira nsapato. Chofunika kwambiri, simunayambe mwalamulira zomwe mumadya pachakudya chamadzulo.

Chodzikhululukira chanu? Ndi chochitika chapadera. "Koma ichi si chochitika chapadera; ichi ndi chikhalidwe cha moyo wanu," akutero Sasson.

Mayankho a Cocktail Party Princesses

* Osamenya phwando ndi njala. Bweretsani nkhomaliro yachiwiri, yaying'ono kuti mugwire ntchito, monga msuzi kapena mbale ya pasitala yokhala ndi zomanga thupi (onani chinsinsi cha Sesame Noodles With Chicken), ndipo idyani pafupifupi ola limodzi musanatuluke pakhomo, a Sasson akulangiza. Kapena khalani ndi puloteni ya calorie 150 "kuti mupite patsogolo," akutero Fernstrom.

* Khazikitsani zolinga pazochitika zilizonse. Kukonzekera patsogolo ndikofunikira. Ngati phwandolo lili pamalo odyera abwino kwambiri, sungani zopatsa mphamvu, a Daelemans akutero. Zovala zapadera? Yesani kulumidwa katatu (crudités) pakuluma kalori kalikonse (nkhanu) zomwe mumadya. Komanso, m'malo modyetserako ziweto, ikani chakudya pa mbale yeniyeni - kenako muchepetse kudya mukamaliza.

* Sungani zakumwa zanu zoledzeretsa kamodzi kapena awiri - max. Zakumwa onjezerani ma calories opanda kanthu pa tsiku lanu lonse osachita kanthu kuti akukhudzeni. "Zamadzimadzi sizimadziwika ndi thupi komanso chakudya," akutero Fernstrom. Kuti mukhalebe wokondwerera, funsani wogulitsa mowa kuti akupangireni chotsekera ndi seltzer, madzi a kiranberi ndi kagawo ka laimu, O'Neil akulangiza.

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