Ukudla ukudla okunempilo, okunomsoco kungakusiza uhlale unciphisa futhi kukunike amandla amaningi . Ufuna ukudla ukudla kanye nenani elifanele lama-kilojoule, ukudla okunengi okuhle, nokudla okuncane kakhulu okubi kuwe.
Kulungile, lokho kubonakala kuncane kakhulu. Eqinisweni, kudinga umsebenzi omncane ukuba udle ukudla okunempilo nokulinganisela, ngakho ngizokuhamba ngenqubo.
Uyakudinga Kangakanani Amakolori?
Ngokwesilinganiso, umuntu omdala uzodinga endaweni ethile endaweni yamakhilomitha angu-2 000 kuya ku-2 500 ngosuku ukuze alondoloze isisindo sakhe samanje. Inani lamakholori owaludinga kuxhomeke ngobukhulu bakho bemvelo, ubukhulu besisindo, izinga lomsebenzi, ubudala, nobulili. Kukhona amatafula wekhalori nama-calculators azokusiza ukuba ulinganise izidingo zakho zekhalori zansuku zonke. Kodwa khumbula lokhu lokhu okulinganiselwe ngempela-ngoba kungenzeka ukuthi ube nokungafani emzimbeni wakho, ungadinga amakholori ambalwa noma ambalwa kunalokho okubalwa ababalalayo. Ngokuhamba kwesikhathi, uzokwazi ukulungisa i-calorie yakho yonke ekugcineni noma phansi ngokuqapha isisindo sakho.
Gcina idayari yokudla
Uma udinga ukunciphisa isisindo, thola isisindo, ubuke amafutha akho, amaprotheni, noma ukudla kwe-sodium, uzoba nesikhathi esilula uma usebenzisa idayari yokudla. Ungasebenzisa i-notebook, noma ungasebenzisa uhlelo lokudla okusekelwe kuwebhu, ukugcina ithrekhi yokudla kwakho ku-intanethi.
Qala ngokubhala phansi konke okudlayo izinsuku ezintathu noma ezine ngaphambi kokuba uqale ukudla, ngakho-ke ungabona ukuthi mangaki amakholori okwamanje owudlayo.
Bheka ukuthi mangaki ukudla okunempilo odlayo manje nokuthi zingaki ukudla okungenampilo ozikhethayo.
Uma uqonda ukudla kwakho okwamanje, uzofunda ukuthi yikuphi ukudla okunempilo okudingayo ukuze udle okungaphezulu nokuthi yikuphi okudingeka udle okuncane.
Khetha ukudla okulungile
Uma wazi ukuthi zingaki ama-khalori oyidingayo, isinyathelo sakho esilandelayo ukukhetha ukudla okuzohlinzeka okuningi okunomsoco omuhle wekhalori oyithathayo.
Isibonelo, ngesikhathi sokudla, ungakhetha ukudla okunempilo okunjengendebe yama-blueberries amakholori angaba ngu-85 noma i-donut encane ephuziweyo yama-calories angu-100. Nakuba kunomkhawulo we-15-khalori kuphela phakathi kokubili, ama-blueberries enza ukhetho olungcono kakhulu lokudla okunempilo. Ama-blueberries agcwele amavithamini, ama-antioxidants, namafutha aphansi kakhulu. I-donut ene-glazed inezinhlobo ezincane kakhulu zokudla okunomsoco kanye namafutha amaningi angenampilo neshukela okwelashwa okunjalo.
Nasi esinye isibonelo: Cabanga ngokukhetha izinhlanzi zokudla-ama-ounces angu-6 e-salmon noma izinhlanzi ezinhlanu zezinhlanzi. Kokubili i-salmon nezinhlanzi zezinhlanzi zinganikeza cishe inani elifanayo lama-calories, kodwa i-saumoni ingaba yisinqumo esingcono ngoba umthombo omkhulu wama-protein, ama-vithamini B, nama-acids ama-essential e-omega-3, kuyilapho izinhlanzi ziqukethe imithwalo amafutha angenampilo kanye ne-sodium kusukela ekunakeni.
Ngokuvamile, ukudla okunempilo kungukudla okungahlanganiswa ngama-sauces, kungabhakwa ku-dessert, hhayi okujulile okuthosiwe, okucwengisiwe kakhulu, noma okucutshungulwayo. Ngalokhu, sisho ukuthi:
- I-apula inempilo; ucezu lwe-apple pie alukho.
- Ucezu oluqinile lwe-steak olubhakabhakeni lungcono kune-steak egcwele ama-greasy othosiwe.
- I-Turkey noma inkukhu iyancipha emafutheni anelisiwe kunezilwane ezibomvu.
- Isinkwa sonke sezinhlamvu kanye okusanhlamvu sinikeza i-fibre ngaphezulu kunezimhlophe, isinkwa esilungisiwe kanye nosanhlamvu.
- Izinhlamvu zokudla kwasekuseni ezithengiswa yi-whole grain zingcono kakhulu kunokushukela okusanhlamvu kwasekuseni.
Ukudla ukudla okunempilo nokulinganisela kusho nokudla ukudla okuhlukahlukene. Khetha ukudla kusuka kumaqembu okudla ngamunye ukuze uqiniseke ukuthi uthola zonke izakhi okudingayo. Futhi ukhethe ukudla okunempilo, hhayi ukudla okungenamsoco.
Uma ungaqiniseki kokuqukethwe okunomsoco kwanoma yikuphi ukudla okuphakhejiwe, qiniseka ukuthi ufunda amalebula wokudla amanani okudla okunomsoco ukuze uqonde okuqukethwe komsoco ukuze uthole inani lamakholori ngokukhonza.
Imithombo Yamanzi Ne-Calcium
Khetha ama-servings amabili noma amathathu kusuka eqenjini le- milk and calcium ngosuku ngalunye.
Uma ungathandi, noma ungeke ukwazi ukudla imikhiqizo yobisi, bheka imifino eluhlaza okwesibhakabhaka noma i-calcium-eqoshiwe ijusi le-orange nezinye ukudla.
- 1 inkomishi yobisi obuphansi noma obunamafutha
- 2 tincetu zeshizi
- 1 inkomishi yogurt
- 1/3 indebe ye-shredded ushizi
- 1 inkomishi isipinashi ephekiwe
- 1 inkomishi ephekwe noma e-broccoli
Zonke okusanhlamvu nokusanhlamvu
UMnyango Wezolimo wase-United States ukhombisa ukuthi udla kusuka ku-6 kuya ku-11 servings wezinhlamvu kanye nosanhlamvu usuku ngalunye, futhi okungenani isigamu salowo mishini kufanele sibe sembewu .
Izithelo zommbila kanye nezitshalo ziyizindlela ezinhle zokuthola i-fiber eyanele ekudleni kwakho nokwengeza amavithamini namaminerali awusizo.
- Ucezu olulodwa lwesinkwa sonke sikakolweni
- 1/2 indebe irayisi ensundu
- 1/2 indebe ephekwe i-quinoa
- 1 indebe ye-okusanhlamvu okusanhlamvu okuphelele
- 1/2 indebe i-oatmeal
- Abaqaphi bezinhlamvu ezine noma 5
- 2 izinkomishi popcorn pop-poped
Izithelo NeMifino Engaphezulu
Izithelo nemifino zihlinzeka ngamavithamini amaningi, amaminerali, ama-phytochemicals kanye ne-fiber. Cishe udinga izindebe ezimbili noma ezintathu, noma ngaphezulu, zemifino ngosuku , kanye nezithelo. Kunzima ukucabanga ukuthi unempilo ngaphandle kokudla izithelo nemifino eminingi. Izithelo ezinhle nemifino ekhonza ukukhetha zihlanganisa:
- 1/2 indebe yommbila omnandi
- Isithelo esisodwa sezithelo ezifana ne-apula, i-peyari noma i-peach
- 1/2 inkomishi izithelo cocktail
- 1/2 indebe amajikijolo afana nama-strawberries noma ama-raspberries
- Ingxenye 1/2 yengxenye yamabhontshisi abamnyama noma ama-pinto ubhontshisi
- 1 amazambane amancane aphekwe
- 1 indebe yamabhontshisi aluhlaza
- 1 inkomishi ye-broccoli
Imithombo yamaphrotheni enempilo
Ungathola kalula wonke amaprotheni owudinga emithonjeni yezitshalo ezifana nobhontshisi owomileyo namantongomane, kepha abantu abaningi bakhetha inyama, inhlanzi namaqanda njengamaprotheni abo abakhulu. Udinga amaseva amabili noma amathathu amaprotheni usuku ngalunye.
- Ama-ounces amathathu ama-beefsteak aphekiwe
- Amakhilogremu ama-3 we-ngulube ephekwe ngulube
- Isinye sezinkukhu ezincane eziphekwe inkukhu
- Ama-ounces angu-6 wezinhlanzi eziphekwe ngamafutha ophekile njenge-saumoni noma i-tuna
- 1/2 indebe yamabhontshisi owomile njengama-pinto ubhontshisi noma ama-navy ubhontshisi
- 1 ounce yamantongomane, ama-almond ama-25, ama-cashews angu-13 noma ama-9 walnuts
Amafutha Anempilo namafutha
Amafutha omnqumo nama-canola amafutha amahle. Njalo-ke ama-fatty acids omega-3 atholakala ezinhlanzi, ama-walnuts, imbewu yamathanga, imbewu ye-flax, kanye ne-soy.
Amafutha we-Trans amabi futhi adla amanoni amanengi kakhulu- afana namanoni anesibhakabhaka-ayinconywanga. Awudingi ukwengeza amafutha amaningi ekudleni kwakho, yenza nje ukudla okunempilo nokukhetha ukupheka, futhi uzokwenza kahle.
- 1 ounce yamantongomane, ama-almond ama-25, ama-cashews angu-13 noma ama-9 walnuts
- Ama-ounces ama-3 wezinhlanzi ezisolwandle ophekwe njenge-salmon noma i-tuna
- 2 wezipuni zamafutha omnqumo ukupheka noma exutshwe uviniga ukuze sigqoke isaladi
- Isipuni 1 samafutha ase-walnut isaladi
- 1 ithisipuni imbewu ephikisiwe ifilokisi
- Amafutha e-canola ukupheka
- Amafutha omnqumo wokupheka
Okungavumi Ukudla
Ngaphandle kokuba unezinkinga ezithile zempilo (khuluma nodokotela wakho), akudingeki ukuba ulahle yonke into ewodwa "yokudla okubi." Vele ubeke ukudla kwakho konke ukudla okuphezulu ushukela, amafutha, i-sodium, nama-khalori.
Gcina lezi zokudla njengokuphatha ngezikhathi ezithile:
- Ukwedlulisa ushukela - i-dessert, i-candy, neziphuzo ezithambile zeshukela
- Amafutha angaphezulu - ukudla okungenamsoco, inyama enamafutha, ukudla okuthosiwe
- Amakholori engeziwe - ukudla okuyishukela, amasoso amakhulu, nama-gravies
- I-sodium eyengeziwe - ukudla okucutshungulwa kakhulu, ukudla okulungiselelwe ngaphambili, izobho eziningi ezisemathinini, nemifino
I-Carbohydrate, i-Fat, ne-Protein Balance
Ukudla okunomsoco kufanele kube nokwabelana okulinganayo kwama-carbohydrate, amafutha namaprotheni. I-USDA iphakamisa ukuthi uthola amaphesenti angaba ngu-50 amakhalori akho kusuka ku-carbohydrate, amaphesenti angu-30 avela kumafutha namaphesenti angu-20 kusuka kumaprotheni.
Uma udla zonke izinsizakalo eziphakanyisiwe zeqembu ngalinye lokudla futhi akukho noma ngaphansi, kufanele uthole inani lakho eliphakanyisiwe lezakhi ngaphandle kokudla amakholori amaningi kakhulu. Ungasebenzisa futhi ubungako besigaba nokuhlelwa kokudla ukuze uqiniseke ukuthi uthola amanani alungile wezinto zonke.
Ukukhuluma ngamasayizi amakhulu
Abantu abaningi babhekana nokuphazamiseka kwesigaba . Kungaba nzima ukumbona ukuthi ukukhonza kunanoma yikuphi ukudla okunye futhi uma ungayilawuli usayizi wesabelo sakho, kunethuba elihle lokuthi uzodla kakhulu.
Funda amalebula futhi usebenzise ikhankishi lekhishi uma unenkinga ngamasayizi omsebenzi wokudla okuphakhejiwe. Qaphela uma udla ngaphandle kokudla kanye nezitolo zekhofi. I-bagel ejwayelekile esitolo sekhofi ilingana nama-servings angu-5 wesinkwa nesidlo esisodwa esikhulu esitolo sokudlela esisheshayo singalingana nawo wonke amakholori owudinga usuku lonke.
Kungakhathaliseki ukuthi usekhaya noma endaweni yokudlela, sebenzisa lawa macebiso ukuze uqaphele ubungako bempilo yokudla okunempilo ngezikhathi zokudla:
- Amakhilogremu amathathu enyama - Ukukhonza okulodwa kungokwesayizi wekhadi lamakhadi.
- 1 inkomishi ye-pasta - Ukukhonza okulodwa kufana nobukhulu besibindi esivinjelwe ngokuqinile.
- Izipuni ezimbili zebhokisi le-peanut - Ukukhonza okulodwa kufana nobukhulu bebhola le-ping-pong.
- 2 izinkomishi zemifino eluhlaza okwesibhakabhaka - Omunye ukhonza cishe ngobukhulu bamaphosi amabili avaliwe.
- 2 ama-ounces of ushizi - Omunye ukukhonza cishe ngobukhulu bama-dominoes amabili.
- 1 inkomishi yemifino eluhlaza - Omunye okhonzayo ulingana nobukhulu bhola le-tennis.
Uma ukhonza ukudla kwakho epuleti, hlukanisa ipuleti ibe yizingxenye ezine. Ingxenye eyodwa kuyisizathu sokukhonza kwakho inyama noma amaprotheni. Ingxenye eyodwa kuyodwa yokukhonza ama-carbohydrate esitashi njenge-pasta, okusanhlamvu, isinkwa, ilayisi, amazambane noma ummbila. Ingxenye yensimbi esele kumele igcwale imifino ephansi yekhalori, isaladi noma izithelo.
Khumbula ukuthi ibhotela, i-margarine, amasoso, i-gravy, ne-cheesy toppings yengeza ama-kilojoule epulatifheni yakho, ngakho-ke sebenzisa labo kancane. Okungcono kakhulu, sebenzisa amafutha omnqumo, ijusi lemon, ama-herbs, nezinongo ukuze ungeze ukunambitheka ekudleni kwakho.
Ungadli Ukudla
Kungakhathaliseki ukuthi ukhetha ukudla okudlula kathathu ngosuku noma ukudla okuncane ezincane kanye nokudla okuncane, yenza umkhuba wokudla njalo. Ukungadli ukudla kungase kubonakale sengathi kuyindlela enhle yokulahlekelwa isisindo, kodwa kungase kuvuseleleke uma uzizwa sengathi ulambile kamuva emini, okubangela ukuba unqamule ngisho namakholori angaphezu kwalokho okudingayo.
(Uma ungaqiniseki ukuthi ukudla kwakho kusho ngani nawe nendlela yakho yokuphila, le mibuzo ilapha ukusiza!)
Umthombo:
I-United States yoMnyango Wezolimo Wezolimo weNqubomgomo Yezokudla Nokukhuthazwa. Izikhombisi-ndlela Zokudla ZamaMelika. "