Amaphutha Amaphesenti Amaphesenti Alula Ukugwema

Ungase Udle Okukhulu Kokudla Lokhu

Ucabanga ukuthi wenza umsebenzi omuhle wokunamathela ekudleni kwakho okunempilo? Ungase ube. Kodwa amathuba ukuthi udla ukudla okuningi okuningi. Cishe wonke umuntu wenza amaphutha amancane wesilinganiso, ikakhulukazi uma ezama ukulahlekelwa isisindo. Lezi yizinto ukudla esikudla kakhulu.

Amaphutha Amandla Okuthi Ungenziwa

1. I-Cereal. Ngesikhathi sokugcina ulinganisa uketshezi wakho ngaphambi kokuwuthela esitsheni? Uke wahlola ilebuli ye-Nutrition Facts ukuze unqume usayizi osebenzayo usayizi ? Kokunye okusanhlamvu, indebe eyodwa iyinani eliphakanyisiwe lokukhonza. Kodwa i-American Diabetes Association ibhala u-¾ indebe njengendlela yokukhonjiswa okuphakanyisiwe. Uma uchithela uketshezi wakho ngqo esitsheni, amathuba okuhle uyadla kuze kube yizinsizakalo ezimbili. Futhi uma ugcwalisa isitsha (njengoba iningi lethu lisenza) kungenzeka ukuthi udla ama-servings 3-4.
   1. I-Quick Fix: Funda Yenza Isidlo Sokudla Kokudla Okungcolile
2. Inkukhu Breast. Amaprotheni ahlanzekile anempilo , akunjalo? Hhayi uma udla okuningi kakhulu. Uma udla isifuba sonke senkukhu ukuze udle, kungenzeka ukuthi udla kakhulu. Ingxenye eyodwa ephakanyisiwe yenkukhu ingama-ounces ama-3-4, ngobukhulu besonto lokudlala amakhadi. Abanye abantu basebenzisa isandla sandla njengesiqondiso. Ngokuya kumthengisi, amanye amabele enkukhu aphindwe kabili noma kathathu ubukhulu bezinsizakalo eziphakanyisiwe. Amakholori ensikeni yenkukhu angenezela futhi achithe ukudla kwakho.
   1. I-Quick Fix: Funda Ukudla Inani Elilingene leProtheni

1. Hambisa ukubuyekeza Uma ubala i-hamburger yakho patty njengomunye wezinkabi, mhlawumbe ungaphansi kwamakholori owawudlile. I-quarter pound burger (ama-ounces amane) amancane kakhulu kune-recommended recommended size of ounces amathathu. Kodwa ama-burgers amaningi, ikakhulukazi lawo akhonza ezindaweni zokudlela, angama-1/3 kuya ku-1/2 pounds. Ungase udle amakholori amaningi kabili njengoba ucabanga ukuthi ukhona.
   1. Ukulungiswa Okusheshayo: Yenza Amaprotheni Angcono Okunciphisa Isisindo
2. I-Coffee Creamer. Ikomishi lakho lasekuseni le-java lingase libe yinto enamandla kunawo wonke-futhi engenampilo oyidla usuku lonke uma ufaka ukhilimu othakazelisayo. Futhi awukona i-hook uma usebenzisa izinhlobo ezihlukahlukene zamafutha. Ukukhonza okukodwa kwamakhemikhali ngamakhemikhali owodwa. Ingabe uyadonsa izinkezo zokulinganisa uma ufaka ukhilimu ikhofi yakho? Cishe cha. Uma uphuza ngaphezu kokukhonjiswa okuphakanyisiwe (khumbula ukubala indebe ngayinye yekhofi!) Kanti inani elincani lamafutha emakhakheni "angenawo amafutha" aqala ukwengeza ngokushesha.
   1. Ukulungiswa okusheshayo: Funda ukwenza Ukwenyuka-Ikholori Yeziphuzo Zekhofi Ekhaya

1. Ukupheka Ukupenda. Ungase weqe amafutha noma ibhotela uma upheka ukudla okunempilo ekhaya . Lokhu kuhle! Kodwa ungase ulahlekelwe ukulandisa kwekhalori ekupheni kwakho okupheka. Uma usebenzisa i-PAM ukuze ugweme ukungeza ama-calories ekudleni kwakho ungafuna ukwazi ukuthi ukuphafaza okulodwa kungokwesigamu se-1/4 kwesigamu esisodwa. Ingabe ugcine isitimela sokushiya ekhishini lakho? Akunakwenzeka ukuthi uyenze. Isikhungo Sosayensi Esibambiswaneni Sabantu sasihlolisisa i-spray futhi sabika ukuthi ukufiphaza okwejwayelekile okwesithupha kwesibili kungaba nama-calories angu-50 nama-gramu ayisithupha amafutha.
   1. I-Quick Fix: Sebenzisa Izindlela Ezempilo Ukusika Amafutha Uma Upheka
2. Isinkwa. Uma uzipakisha ukudla kwasekuseni okunomsoco ngesangweji lesinyama esinomzimba, siyakuhalalisela! Cishe uzisindise kusuka caloriefest esiswini-busting ukuthi uzothola uma uya endaweni yokudlela. Kodwa ingabe urekhodile ngokunembile ama-khalori kuwo wonke isinkwa sakho sesinkwa? Uma ucabanga ukuthi isangweji lakho lilingana nokukhonza okufanayo, cabanga futhi. Ngezimpahla eziningi zesinkwa, ukukhonza okulodwa kuyisiqephu esisodwa sezinkwa. Mhlawumbe cabangela ukushintshwa kwesinkwa .
   1. I-Quick Fix: Isinkwa Esihle Sokwenza Isiswichwane Esinempilo

1. Izithelo. Ukukhonza izithelo ezintsha enempilo kungcono kakhulu ekudleni okunamafutha aphezulu. Kodwa uma ubala amakholori akho noma ubukela ushukela wakho udla udinga ukuqapha ukuthi udla kangakanani. Thatha amagilebhisi njengesibonelo. Uma uhlala phansi ngesitsha samagilebhisi, ungase ufake enye yokukhonza amagilebhisi kudayari yakho yokudla. Akulungile! Ingqayizivele eyodwa (ukukhonza) yamagilebhisi ingamagilebhisi angu-16 kuphela. Phuma i-calculator yakho ngaphambi kokuba uqale ukuxosha.
   1. Ukulungisa okusheshayo: Nciphisa ukungenisa kwakho kweShukela ukuLawula isisindo
2. I-Soda. Iziphuzo ze-Sugary zingenye yezinto ezilula kakhulu ukuziqhenya. Sivame ukuwabeka eceleni kwethu futhi siphume ngaphandle kwengqondo. Kodwa amakholori e-soda engeza, ngisho noma uphuza eyodwa ngosuku! Futhi ngezizathu eziningi, ukudla soda akuyona into ehlukile . Usayizi osebenzayo weCoke unama-ounces angu-12. Kodwa iningi lethu liphuza okuningi kunalokho lapho sigcwalisa emthonjeni we-soda. I-7-11 Double Gulp iqukethe ama-ounces angu-50 nama-calories angu-575.
   1. Ukulungiswa okusheshayo: Funda ukwenza Amanzi Akhethiwe Ukunciphisa Ukukhanga Kwe-Snack
3. Isaladi yokugqoka. Isaladi enempilo iyindlela ephakeme kakhulu yokwenza isitashi esiphezulu, ukudla okunamafutha amaningi. Kodwa isaladi yokugqoka ingeza ama-kilojoule angenza noma yikuphi ukuhlakanipha kwekhalori elihlakaniphile. Ngezinye izilinganiso, ama-salad amaningi okudlela aqukethe amakholori angu-500, ngokuvamile ngenxa yokugqoka amafutha . Isayizi yokukhonza isaladi yokugqoka kungamapuni amabili wezipuni. Uma uyala ukugqoka kwakho ohlangothini, umlindi wakho uzokulethela okungaphezulu kwalokho futhi ufana nezindawo eziningi zokudla, uchithe konke kulo isaladi lakho.
   1. Ukulungiswa Okusheshayo: Indlela Yokwenza Isaladi Okuhle Ngokwakho Okudlayo

Iphutha Elikhulu Lokungena Kwama Portion

Kungakhathaliseki ukuthi udla ukudla okunjani, indaba yesayizi yesabelo. Ngisho noma udla ukudla okunempilo, kufanele ukhumbule inani olidlayo. Kodwa ungase ungakwazi ukusebenzisa ilebula le-Nutrition Facts njengomhlahlandlela. Lokhu kuyiphutha evamile eyenziwe eziningi ze-dieters ezihlakaniphile.

Ubukhulu bokukhonza obalwe ohlwini, akuyona isayizi yesabelo esinconywayo. Kuyinto nje inani labantu abaningi abadlayo lapho behlala phansi ukuze badle ukudla okunjalo. Kungase futhi kube inani lokudla okufakwe ku-log yakho yokudla okuzenzakalelayo noma uhlelo lokudla.

Indlela engcono kakhulu yokuphatha ukulawula ingxenye ethile ukukala ukudla kwakho ngamathuluzi ekhishi angabizi njengekhobe yokulinganisa, izinkezo zokulinganisa noma (okuthandayo) isilinganiso sedijithali. Ungakwazi futhi ukukala ukudla ngaphandle kwezinga , kodwa amathuluzi alinganiselwe anembile kakhulu. Bese ugcine isisindo esisheshayo kumasayizi wesilinganiso esifanele sokulahlekelwa isisindo posted aseduze njengoba reference.

Bese ubhala ngokudla ngokunembile ngohlelo lokusebenza lokubala kwekhalori. Iningi lezinhlelo zokusebenza namawebhusayithi ikuvumela ukuthi wenze ngokwezifiso isabelo sakho uma ungeza ukudla okunye. Ungase umangale ukuthi ukulinganisa nje ukudla kwakho kwenza umehluko omkhulu ekudleni kwakho futhi mhlawumbe ngendlela izingubo zakho ezifanele ngayo.

Lesi sihloko sibonakala ngosuku lwethu lwama-30 olungavimbela uhlu lokuhlola ne-American Institute for Cancer Research. Thola ikhophi yakho yamahhala ukuze ufunde izindlela eziningi zokudla kahle, uthole ukusebenza okuningi, futhi uvimbele umdlavuza.

> Imithombo:

> Isikhungo seSayensi kuNtshisekelo Yomphakathi. "Amandla Okukhonza Angabonakali Ahluleka Ukukhipha Amakholori, I-Sodium, I-Sat," kusho uCSPI. " Agasti 2, 2011.

> Isifo sikashukela.Org. Ukudla nokuphakama kwesabelo. Association of American Diabetes Association. http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-fference

> Ukubhalisa okunomsoco. Isiqondiso Sobumboni: Umhlahlandlela Wokudla Wokudla. Ukuphathwa Kwezokudla Nezidakamizwa. https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm