Ama-khalori angenalutho angama- kilojoule (amandla) ekudleni okuhlinzeka ngenzuzo encane noma engenamsoco. Ukudla okungenalutho kwekhalori kunikeza amandla ngokuyinhloko ngesimo soshukela esingeziwe kanye namafutha anempilo enganempilo njengamafutha agcwele noma ama-trans. Ukudla okuningi kwekhalori okungenalutho nakho kunikeza amazinga aphezulu e-sodium.
Ngokuvamile izakhamuzi zisebenzisa igama elithi " SoFAS" ukuze libheke ezingxenyeni ezingenalutho noma ukudla okungenalutho lwekhalori. I-SoF imelela Amafutha Aqinile nama-Sugars Added.
- Amafutha aqinile ngamafutha aqinile ekamelweni lokushisa. Lokhu kuhlanganisa ukunciphisa, amafutha amaningi agcwele inyama kanye nemikhiqizo yobisi namafutha ashubile. Amafutha e-trans ayizinhlayiya eziketshezi eziye zakhiwa zibe ziqinile ekamelweni lokushisa.
- Ishukela esengeziwe. Elinye ushukela livela ngokwemvelo ekudleni. Isibonelo, izithelo eziningi ziqukethe ushukela (fructose) ngokwemvelo. Ishukela engeziwe kunezingcingo ezongezwa ekudlalweni kwenqubo yokukhiqiza ukuthuthukisa ukunambitheka noma ukuthungwa.
Ayikho uhlu olusemthethweni lwe-SoFAS noma ukudla okungenalutho lwekhalori, kodwa ochwepheshe bezempilo kahulumeni baveza izinhlobo ezithile zokudla eziphezulu kwamakholori futhi ezondlekile. Bancoma ukuthi unciphise ukudla kwakho kwalokhu kudla ukuze ugcine isisindo sakho nempilo yakho endleleni.
1 - Izinkombandlela ezingenalutho zekhalori
Ngakho mangakhi amakhilogrekhi angenalutho ongawadla ngosuku ngalunye? Ezweni eliphelele, ngeke udle noma yikuphi. Ungadla izithelo nemifino ehlanzekile kuphela, enomzimba kanye nemifino enomzimba olungiselelwe ngaphandle kwama-fat-fat sauces noma isakazeka. Kodwa iningi lethu, lokho akunakwenzeka.
Ngakho-ke i-US Food and Drug Administration (USDA) isethe izindinganiso ukukusiza ukunciphisa inani lamakorikhi angenalutho oyidlayo usuku ngalunye. Imingcele isekelwe eminyakeni yobudala nobulili bakho.
- Izingane (iminyaka engu-2-8): ama-khalori angu-120 ngosuku
- Izingane (9-13 ubudala): 120-250 kilojoule ngosuku
- Amantombazane (abaneminyaka engu-14-18 ubudala): 120-250 kilojoule ngosuku
- Abafana (abaneminyaka engu-14-18 ubudala): 160-330 amakholori ngosuku
- Abesifazane abadala: 120-250 kilojoule ngosuku
- Amadoda amadala: 160-330 amakholori ngosuku
Isiphakamiso ngasinye sithatha ukuthi amakholori angenalutho angama-calories angaphezu kokuphela kokufinyelela kokunconywa kwakho okunconywayo kwezinye izakhi ezibalulekile namaqembu okudla. Futhi ama-calories angenalutho kufanele ahlanganiswe njengengxenye yokudla kwakho kwekhalori yenani eliphelele .
Udidekile? Lesi sibonelo singase sisize. Uma ungumuntu wesifazane omdala ozama ukunciphisa isisindo ngekhalori lika-1,200 ngosuku lokudla, ungadla ama-calorie angu-250 angenalutho ngosuku. Kodwa kufanele uqinisekise ukuthi konke ukudla okukudlayo kukusiza ukuba uhlangabezane neziqondiso zokudla okunempilo futhi ungadluli 950 kilojoule.
Ngeshwa, iningi lethu liyadla i-calories amaningi engenalutho. I-USDA inqume ukuthi ama-90% aseMelika adla amakholori amaningi angenalutho.
2 - Izincomo ezingenalutho zezincomo ze-Dieters
I-Dieters idinga ukucabangela ngokukhethekile ngamakhalori angenalutho futhi ingase ifune ukudla okungaphansi kunemihlahlandlela enconyiwe. Kungani? Ngoba uma uzama ukunciphisa isisindo, zonke ikhalori zibalwa. Uzokwazi ukuthi uhlale unelisekile , udle izingxenye ezifanele futhi ugcine amandla akho usuku lonke uma ukhetha ukudla okugcwele umsoco. Ukudla okungenalutho kwekhalori akuhlinzeki ngokudla okunempilo okwanele okufanele ukufaneleka kwekhalori yabo ephezulu.
Ngeshwa, kulula kakhulu ukudla okungenalutho lwekhalori ukuze ungene ekudleni kwakho - ikakhulukazi uma uzama ukwehlisa phansi. Ukudla okuningi kwekhalori okungenalutho kubonakala kunempilo futhi kuhlanganiswe ngendlela eyenza ucabange ukuthi udla okuthile okuhle kuwe.
Ngakho-ke ngaphambi kokuba uhambe esitolo noma esitolo sokudlela emsebenzini noma esikoleni, hlola lolu hlu lwezidlo ezivamile ezingenalutho. Zama ukunciphisa ukudla kwakho kulezi zokudla bese ukhetha ukudla okunempilo ukulahlekelwa isisindo kunalokho.
3 - I-Sugar Cereal
I-oatmeal yokudla okusawoti kwasekuseni ingaba ne-sugar added futhi ngezinye izikhathi namafutha angenampilo. Izinkinobho ezincane ezinomsoco, okushukela okweshukela yizona ezimbi kakhulu, kodwa ngisho neminye imikhiqizo ebukeka enempilo igcwele amakholori angenalutho. Hlola uhlu lwezithako zokudla ushukela namafutha ngaphambi kokuthenga. Zama ukukhetha imikhiqizo ephezulu e-fiber futhi ephansi ushukela.
4 - I-Soda noma i-Soda Soda
I-sodas enomsindo iphezulu kakhulu kilojoule futhi ngokuvamile ayinikeli nzuzo inzuzo nhlobo. Ngisho ne-sodas enezithelo ezigcwele izithelo zigcwele amakhalori angenalutho. I-sodas yokudla ingaqukatha ama-khalori ambalwa kodwa inganikezeli inzuzo yokudla okunomsoco. Zama ukuphuza amanzi kunalokho. Uma udinga ukunambitheka nje faka izithelo noma amakhambi ukuze wenze ukunambitheka kangcono .
5 - ama-Chips
Ama-chips amazambane othosiwe nama-corn chips angumthombo ovamile wama-calories angenalutho. Abaningi bandiwe ngamafutha agcwele. Kodwa ngisho nama-chips abhakiwe ahlose i-dieters angaqukatha ama-calories angenalutho. Amanye aqukethe ushukela owengeziwe futhi iningi linikeza inani elincane kakhulu lokudla okunomsoco.
6 - ama-Pretzels
Ama-pretzels avame ukwehla ngamakholori kunokudla okuthosiwe njengamazambane amazambane, ngakho-ke i-dieters ngokuvamile ibakhetha njengokudla kokudla okunampilo . Kodwa namanje banganezela ama-khalori amaningi kwisamba sakho sezinsuku zonke uma udla okuningi kakhulu. Banikeza ukudla okuncane kakhulu futhi ngokuvamile baphezulu kwi-sodium. Imifino eqoshiwe i-Crisp yiyona ndlela engcono kakhulu ye-dieters ngoba ihlinzeka ngokukhukhumeza nokudla ngamakorikhi ambalwa nje.
7 - ama-Muffin
Izitolo eziningi zokudlela ezithengiswayo noma izinto zokudla kwasekuseni ezithengwayo ezithengwa esitolo sekhofi zigcwele ushukela, okusanhlamvu okungenaphili kahle kanye namafutha okuhamba. Gwema kubo uma ufuna ukunciphisa ukudla kwakho kokudla okungenalutho-khalori. Thatha iqanda elinzima noma wenze i-smoothie enempilo uma udinga ukudla ekuhambeni.
8 - Iziphuzo zekhofi
Lezo ziphuzo ezomnandi zokuphuza ikhofi oyisebenzisayo ukuze uphuze amandla ziwumthombo ovamile wama-calories angenalutho. Ngaphezu kwamafutha agcwele ngobisi bonke, iziphuzo eziningi ziqukethe ama-syrups ashubile, ushukela owenezelwe kanye nama-candy toppings. Yenza iziphuzo zakho zekhofi ezinempilo ekhaya, uphuze amanzi kalamula noma uphuze indebe yetiye ukuze ukhethe okusheshayo.
9 - Izidakamizwa eziphekiwe
Ama-cookies, amaqebelengwane, ama-pie, nezinye izinto ezithokozile emva kokudla-dinner ngokuvamile zigcwele amakhalori angenalutho. Eqinisweni, ama-dessert asekelwe okusanhlamvu angenye yezinto ezivame kakhulu zokudla kwekhalori eziboniswe yi-USDA. Futhi ngezinye izikhathi babhalwe ukuthi bakwenze ucabange ukuthi banempilo kunabo. Isibonelo, ama-organic non-GMO, ama-cookie-free free namakhukhi. Kanti ngokuvamile zigcwele ushukela namafutha (angenalutho).
10 - Candy
Leso sitsha se-candies kanzima, i-cheffy taffy treats noma i-minis chocolate ekhishini lakho noma idesksi lehhovisi lingase libukeke sengathi alikho into enkulu lapho udla. Kodwa i-candy ingenye yezinto ezivame kakhulu zokudla kwekhalori. Futhi i-candy mini ithatha kalula ukudla ngokweqile. Yitshela isitsha sokuphatha - ayifanele.
11 - Iziphuzo zeTa eziphuziziwe
Lezo ziphuzo zebhodlela eziphuza ozitholayo esigabeni samaqabunga esitolo ngokuvamile akuzona kangcono emzimbeni wakho kuneziphuzo eziphambili zekhalori. Ngisho noma ilebula ibheka impilo enempilo futhi inemvelo, iningi liqukethe ushukela owengeziwe kanye nezinye izinto zokunambitheka. Hlola uhlu lwezithako kanye nelebula le-Nutrition Facts ngaphambi kokuthenga. Noma gcina imali yakho bese uphuza itiye lakho ekhaya ngaphandle kwe-sweetener eyengeziwe.
12 - Iziphuzo zamanzi
Iziphuzo ezivuthiwe izithelo (njengeziphuzo zezithelo) zivame ukubizwa ngokuthi izondlo ngenxa yokudla okuphezulu ushukela nokunciphisa ukudla okunomsoco. Uzosiza ingane yakho ukunciphisa ukudla kwayo kwama-calories angenalutho uma uzigwema. Uma wena noma omncane wakho ufuna ukwelashwa okumnandi, thatha izithelo namanzi fresh.
13 - amaFries amaFrance
Amafrimu aseFrance angenye yezinto zokudla zekhalori ezingenalutho. Kungani? Ngoba nje amafriji ambalwa alayishwa ama-calories namafutha. Ukupheka okukodwa kunika amakholori angu-400 nomsoco omncane kakhulu. Ngenxa yalesi sizathu, i-USDA isincoma ukuthi wenze izitshalo zakho zokupheka ovini. Noma ungakhetha isaladi noma i-veggies eqoshiwe njenge-dish side.
14 - Ama-applesauce
Uma ama-appleauce akho ayenziwe ngama-apula wangempela, angase angaqukathi ushukela kakhulu. Kodwa ezinye izinkomishi ezilungiselelwe ezentengiselwano nezimbiza ze-appleauce zine-sugar added amaningi. Ngakho-ke le dish yangemuva enempilo ingase igcwale ama-calories angenalutho.
Khetha izithelo ezintsha lapho kunokwenzeka ngoba inikeza i-fiber kanye noshukela wemvelo. Uma uthanda ama-appleauce, yenza ngokwakho futhi weqa ushukela owedlulele.
15 - Amafutha Aphezulu Amafutha Namikhiqizo Yezobisi
Izakhamuzi zivame ukubandakanya ubisi oluphelele kanye nobisi obugcwele ubisi olunjengokweshizi, ibhotela ne-ayisikhilimu ohlwini lwabo lokudla okungenalutho lwekhalori. Lokhu kudla kunikeza inzuzo ethile yokudla okunomsoco, kodwa futhi iqukethe amanoni amaningi amaningi futhi amanye aqukethe ushukela owengeziwe. Ochwepheshe ngokuvamile batusa ukuthi ukhetha imikhiqizo yobisi ephansi ye-fat esikhundleni.
16 - Pizza
I-pizza cishe ihlale ibalwe phakathi kokudla okungenalutho lwekhalori ngenxa yezinto ezinamafutha amaningi ezithandwa kakhulu. Ezinye izinhlobo ze-pizza zize zengeze ushukela ku-sauce utamatisi. Uma ungumshayeli we-pizza okhuni, zama ukuthola i-pizza egcwele kakolweni endaweni yakho yangakini bese uphakamisa nge-veggies amaningi, noma kungcono okwamanje, wenze i-pizza yakho ye-pizza ye-veggie yakho yonke ekhaya .
17 - i-Margarine
I-margarine ivame ukuzwakala sengathi inempilo kunebhotela. Kodwa ezimweni eziningi, akunjalo. Amanye ama-margarine brand aqukethe ama-trans trans. Uma ungakwazi ukunciphisa ukusetshenziswa kwakho kwebhotela, umkhiqizo wangempela wobisi ngezinye izikhathi ungcono kakhulu. Noma ungabheka ikargarini yebhabhu engenawo ama-hydrogenated (ama-trans trans). Kodwa ezimweni eziningi, i-avocado (ngezinye izikhathi ebizwa ngokuthi "ibhotela lomntu ompofu) yindlela engcono ngoba ingumthombo omuhle wamafutha aphilisayo e-polyunsaturated .
18 - I-Jelly
Ungase uthande ukufaka i-jelly kwisinkwa sakho ekuseni, kodwa kungase kube umthombo wamakhalori angenalutho. Amanothi amaningi we-jelly ezentengiselwano aqukethe izithako ezongeziwe ezifana nesiraphu ephezulu ye-fructose. Khetha izithelo zonke zisakaze esikhundleni ... noma nje udle isithelo sonke!
19 - Izidakamizwa nezinkukhu ezifakiwe
Abaningi bezokudla bahlanganisa isobho (kanye nezinye izilwane ezicutshungulwa kakhulu) ohlwini lwabo lokudla olunikeza ama-calories angenalutho. Ngisho nezinkukhu ze-inkukhu noma ze-turkey zingaqukatha amafutha amaningi kakhulu lapho zenziwa ngesikhumba nezinye izingxenye eziphezulu zamafutha zesilwane. Ungenza umvimba wakho onempilo ekhaya , noma uhlole amalebula okunomsoco ngokucophelela uma uthenga imikhiqizo yokusekela esitolo.
20 - Ukudla kwasekuseni noma ku-Snack Bars
Amakholori kwezinye izigqoko zokudla kwasekuseni noma imishayo yokuphuza ngokuvamile ayinempilo njengoba ucabanga. Eqinisweni, abanye abahlinzeki ngokudla okunomsoco ngaphezu kwe-candy bar evamile. Eziningi zine-sugar added, okusanhlamvu okucwengisiwe, namafutha angenampilo. Khetha ibha yokupheka enempilo ene-fibre namaprotheni ukukugcwalisa bese ubheka imikhiqizo eneshukela elincane.
21 - I-yogurt ene-Frozen
Abakwa-dieters abaningi bacabanga ukuthi i-yogurt efriziwe, noma "fro-yo" njengoba kubizwa njalo, inempilo kune-ice cream egcwele. Kodwa izikhathi eziningi, lokhu kokudla okungenalutho khalori kuqukethe ushukela obuningi kakhulu nokudla okuncane kakhulu. Kodwa i-ayisikhilimu akuyona into engcono kakhulu. Zombili ukuphatha zivame ukufakwa ohlwini njengokudla okungenalutho lwe-calories.
Uma ukhetha ukuzitholela, bukela usayizi wesabelo sakho. Ukukhonza okulodwa kungokwesigamu se-1/2 futhi kuvame ukuhlinzeka ngamakhulu ama-khalori. Ungakhetha futhi i-ayisikhilimu ephansi e-calorie ephansi ukuze unciphise inani lekhalori.
22 - Nciphisa ama-calories angenalutho
Manje ukuthi wazi okuningi mayelana nokudla okungenalutho lwekhalori, uzokwazi ukuwabona ngaphezulu esitolo, ezindaweni zokudla, nakupulatifomu yakho. Khetha ukudla okungcono okunomsoco kunalokho futhi uzokwazi ukudla ukudla okungaphezulu kwamakhalori bese ufinyelela umgomo wakho wokulahlekelwa kwesisindo ngokukhululeka okukhulu.