Ukudla nokusika ama-khalori ngokuvamile akulula uma ungenayo uhlelo oluqinile, kufaka phakathi izinhlelo zokudla nsuku zonke kanye nohlu oluphelele lokuthenga. Amathuluzi amancane ekhishi azofika ngendlela efanele, njengokulinganisa izinkomishi, izinkezo zokulinganisa, kanye nekhishini elincane. Uzodinga ukuwasebenzisa ukukala izingxenye uze ujwayele ukulinganisa ubukhulu bokukhonza.
Ukuhlela Okuphambili
Qala ngokuhlela ukudla kwakho kanye nokudla okudliwayo kwezinsuku ezimbalwa noma mhlawumbe ngesonto, kuye ngokuthi uhamba ngokuthengiwe kaningi kangakanani. Beka zonke lezo zokudla kwansuku zonke bese uhlanganisa uhlu lwamathengi ukuze ukwazi ukubeka ikhishi lakho ngokudla okudingayo. Thenga ukudla okufanelana nezinhlelo zakho zokudla futhi ugweme ukudla okuphezulu kwekhalori nokuphatha okungahoxa umzamo wakho wokudliwayo.
Ngakho uhlela kanjani ukudla okuphansi kwekhalori? Yiqiniso, uzodinga ukwazi ukuthi mangaki amakholori ekudleni odlayo. I-SuperTracker ye-USDA ingakusiza ngalokhu. Kubalulekile nokukhetha ukudla okunomsoco. Njengoba usika ama-calories akho, kuzodingeka wenze zonke izibalo zekhalori. I-high-fibre, izithelo kanye nemifino ephansi ye-khalori, okusanhlamvu konke kanye nemithombo yamaphrotheni ephansi kakhulu kufanele yenze iningi lemenyu yakho yansuku zonke.
Ukuhlela ukudla akuyona yonke into enzima, kodwa kungathatha umkhuba omncane, ngakho-ke nansi izibonelo ezimbili ukuze uqale.
Isibonelo sokuqala asikhululekile kunoma yimaphi ama-sweeteners wokufakelwa, kodwa ungabangeza uma ungathanda. Uhlelo lwesibini lokudla lufaka iziphuzo zero-khalori, kodwa ungakwazi ukuziqeda uma uthanda.
I-1,701 Yokudla KwamaKhalori Okungenawo Abathandekayo Abangewona Nokwempilo
Ukudla kwasekuseni
- Amaqanda amabili aqhuma
- I-100% yamaphesenti angu-100 okuphelele okusanhlamvu okusanhlamvu
- I-isipuni esisodwa se-100% sezithelo zisakazwa
- Enye inkomishi yamaphesenti angu-100 ephuza njengesiphuzo
Ukudla
- Bopha nge-tortilla eyodwa yokusanhlamvu; inkomishi eyodwa nengxenye yenkukhu eqoshiwe; izintathu ezintathu zetamatato; eyodwa imayonnaise yokukhanya yezipuni; inqwaba ye-ulethisi; kanye noshizi elilodwa elikhanyayo elikhanyayo
- Enye indebe engeyona i-fat njengesiphuzo
Dinner
- I-one-ounce sirloin steak eyodwa
- Enye indebe ipheka ubhontshisi obuluhlaza
- Omunye ophakathi wabhaka amazambane amnandi
- Iwayini elincane elincane elibomvu njengesiphuzo
Ukuncintisana
- Izibuko eziningana zamanzi
- I-tatu-yesine ikombe ye-yogurt ethafeni eyodwa
- Ingxenye eyodwa nengxenye indebe eluhlaza
- 14 ama-walnut ama-halves
- Enye indebe engu-100% yamagilebhisi omvini
Ulwazi Lokudla
- Ingqikithi yamakholori - 1,701
- Ingqikithi yamafutha - amaphesenti angu-29.6 (ama-gramu angu-58)
- Inani lamaprotheni - amaphesenti angu-24.3 (ama-gramu angu-106)
- Ingqikithi yama-carbohydrate - amaphesenti angu-41.8 (183 amagremu)
- I-sodium - 1,326 mg
- Ushukela - 118 amagremu
- I-cholesterol - ama-millilita angu-551
- I-Fat egcwele- 13 amagremu
- I-fibre - amagremu angu-26
Imenyu yekhalori engu-1,496 enezinkanuko ezingezona okunomsoco
Ukudla kwasekuseni
- I-100% yamaphesenti angu-100 okuphelele okusanhlamvu okusanhlamvu ngesibhotela esisodwa se-peanut butter
- Enye indebe engekho fat
- I-grapefruit eyodwa
- Ipakethe eyodwa sucralose noma i-stevia sweetener
Ukudla
- Isaladi eyenziwe ngamakhophi amabili ahlanganiswe imifino; Ingxenye eyodwa ingaba izinhliziyo ze-artichoke; izinkoma eziyisithupha zekhukhamba, ama-ounces amathathu okuphekwe; Ingxenye eyodwa kwengxenye indebe ye cherry; futhi amabili wezipuni amavinamu ayisivaliyamu njengokugqoka.
- Enye ye-100% yamaphesenti angu-100 okudla okusanhlamvu
- I-soda yokudla njengesiphuzo
Dinner
- I-burrito eyodwa eyenziwe ngendebe encane ephekwe, inkukhu eqoshiwe, i-chevdar ushizi ophansi omanzi ophansi, ama-salpo amathathu we-salsa, ukhilimu owodwa onamafutha omuncu no-ulethisi
- I-half-cup indebe irayisi ensundu
- Ubhontshisi obunanye bekomishi,
- Iwayini elincane elincane elimhlophe
Ukuncintisana
- Izinkomishi ezimbili ezinama-popcorn angenawo umoya (ayikho ibhotela)
- Ingxenye eyodwa kwengxenye yenkomishi yokunqanda ingane izaqathe
- Omunye okhonza i-yogurt enamafutha aphansi, angenashukela angenashukela
- I-orange eyodwa
- I-apula eyodwa ene-almonds ayishumi
- Izibuko eziningana zamanzi nezinqama zikalamula noma i-lime
Ulwazi Lokudla
- Inani lamakholori - 1,705
- Ingqikithi yamafutha - amaphesenti angu-19.6 (37 amagremu)
- Inani lamaprotheni - amaphesenti angu-22.7 (97 amagremu)
- Ingqikithi yama-carbohydrates - amaphesenti angu-53.3 (227 amagremu)
- I-sodium - 1,717 milligrams
- Ishukela - 78 amagremu
- I-cholesterol - ama-milligram angu-260
- I-Fat egcwele-9 amagremu
- I-fibre - amagremu angu-39
Kukhona namamenyu wekhalori engu-1,200 ngosuku kanye nekhalori engu-1,500 ngosuku lokudla kwansuku .
Sicela uqaphele ukuthi ngaso sonke isikhathi umqondo omuhle ukukhuluma nomhlinzeki wakho wezempilo ngaphambi kokwenza izinguquko ezinkulu ekudleni kwakho kwamanje, ikakhulukazi uma unemibandela yezempilo noma ukukhathazeka.
Amathiphu engeziwe okudla:
- Phakamisa isidlo sakho sasemini uma usebenza noma uya esikoleni ngoba kulula ukulawula lokho okudlayo.
- Uma udla endaweni yokudlela, khetha isaladi (hamba lula ukugqoka nezinye izinhlayiya eziphezulu), noma ukhethe isobho semifino.
- Phuza amanzi amaningi esikhundleni sokuphuza okuphezulu khalori.
- Yandisa umsebenzi wakho womzimba, ngakho ushise amakholori amaningi.