Nazi Izinketho Ezinhle Nezimbi ZikaDieters
Ake sibhekane nakho, ukudla okuyingxenye yokuphila. Kodwa ukudla okudla (njengama- buffets ) kuhlonishwa kakhulu ngama-calories namafutha. Ngenhlanhla, kungenzeka ngokuphelele ukwenza izinqumo zokudla kahle kungakhathaliseki ukuthi udlaphi, ikakhulu uma wazi ukukhetha ukudla okulungile.
Amathiphu Okujwayelekile
- Ngaphambi kokuthi uphume, buyekeza imenyu ku-intanethi. Ngisho noma ulwazi lokudla okunomsoco alutholakali, ukuhlola izinketho zakho ngaphambi kokufika kuzokusiza wenze izinqumo ezingcono, ezengeziwe.
- Ungacabangi ukuthi ulinganiselwe ngqo kwimenyu. Amakhasimende avame ukujabulela ukwamukela izicelo ezikhethekile, njengokushiya isithako noma ezimbili.
- Uma isidlo sakho sifika futhi isabelo sikhulu, masinyane cela ibhokisi lokuhamba futhi upake isigamu sokuthatha ekhaya nawe. Ngale ndlela, ngeke ube nokudla okungaphezu kwalokho okudingayo.
- Funda i-lingo. I-steamed, igobile, ivuliwe futhi ibhakiwe yizo zonke izinto ezinhle. Okuthosiwe, okunezinkwa, okususiwe, okomuncu? Hhay kangako. Skena imenyu ye-pluses kanye nomoya ophuthumayo uqobo uwedlule amaminithi.
Ama-Appetizers / Izinkanyezi
Dweba amabhasikidi e-Bread and Chip: Phenduka amehlo e-carbs mahhala etafuleni. Akugcini nje ukuthi zilayishwe ngamakolori angenalutho kodwa futhi zivame ukukhonzwa ngama-fatty condiments njengebhotela, amafutha, noma i-guacamole. Ungadla kalula amakholori angu-500 namafutha angu-20g ngaphambi kokuthi ubeke i-oda yakho! Uma abalingani bakho betafula begibele, tshela iseva yakho uzoyidlula ebhasikisini.
I-Slurp Enye Isobho Esenziwe Ngomhluzi: Ukutadisha kwe-Penn State kubonise ukuthi ukudla isobho eliphansi kancane ngaphambi kokudla kunganciphisa ama-calories akho ngamaphesenti angaba ngu-20! Isobho sigcwalisa wena futhi sikugcina ungadli ngokweqile uma kufika kwakho kufika. Ngakho-ke uphonsa isidlo sakho ngesobho esisekelwe embhedeni, njengenkukhu yenkukhu noma i-minestrone.
Shaya isaladi eseceleni: Dlula ama-croutons, ushizi, nokugqoka okomuncu. Cela ukugqoka okukhanyayo ohlangothini bese uphonsa imfoloko yakho kuyo esikhundleni sokumisa isaladi lakho kuwo!
Hamba ngezinkwa zokudoba , izimpukane, nokunye - Bheka i-cocktail cocktail, i-ceviche (inhlanzi eluhlaza ehlanjululwa ngamanzi ase-citrus), nama-mussels ane-steamed noma ama-clams. Zonke lezi ziphansi ezinokhalori futhi zigcwaliswa kakhulu.
Ama-entrees
I-Dos and Don'tts of Salads: Ama-salads ezitolo zokudlela ngokuvamile awela esigabeni "sokudla" : Zibonakala ziphilile kodwa zivame ukuqukatha ama-calories angu-1 000! Ukuhleleka okukhethekile kungakusindisa lapha. Gwema amantongomane, izithelo ezomisiwe, amaprotheni okuthosiwe, ama-crispy toppings nama-fatty cheeses. Esikhundleni salokho, zibandakanya ezithombeni ezintsha, izithelo eziqunyiwe, kanye namaprotheni aphuhliwe njengenkukhu noma ama-shrimp.
Qaphela ukuthengwa kokudlela okugqoka njalo, okungafaka kalula ama-calories angu-450 namafutha angu-40g kwisaladi eyodwa. Ngisho nezinhlobo ezilula zingaba nama-calories amaningi namafutha kunokuba ungase ucabange, ngakho njalo uthole ukugqoka eceleni. Bese uphuza, ungadli!
Amaprotheni ama-Pros and Cons: Ukubheja kwakho okungcono kunenkukhu noma inhlanzi, okulungisiwe noma okubhakiwe. I-small pet filet isisindo esihle. Iqhinga ukubuza imibuzo. Ingabe isifuba senkukhu sinezinkwa? Ingabe izinhlanzi ziza emsizeni?
Ingabe i-steak igcwele ibhotela? Ukudliwa ngama-sauces akuzona ngempela imikhawulo. Kodwa cela i-sauce ohlangothini ukuze ukwazi ukulawula inani bese uhamba ngokucacile kunoma yikuphi okusekelwe ukhilimu noma ibhotela.
Indaba Ehlangothini: Izinhlangothi zesitashi ezinjengelayisi ne-pasta ziphezulu kuma-carbs nama-calories. Buza iseva yakho ngokukhonza kabili imifino kunalokho. Ohlangothini lwama-veggies ngokuvamile ama-calories angu-50 noma ngaphansi uma nje engekho amafutha noma u-buttery, kanti uhlangothi lwerayisi noma ama-noodle ngokuvamile anama-khalori angu-300. Izikhumba ezinamanzi zihlala zikhona okukhethwa kukho futhi ezinye zokudla zihlinzeka ngamalungiselelo nezinhlobo ezihlukahlukene, njenge-squik eqoshiwe noma i-squaged squash.
Ukukhetha okunye okuhlakaniphile? Ingxenye yamazambane abhakabhakeni (thatha ikhaya lakho lonke), ugcwaliswe nge-salsa noma i-marinara sauce.
Dessert
Amaqiniso Angewona Amnandi: Ucabange ukwabelana nge-dessert oda ngama-pals amabili kuzodala kuphela amakhilomitha ayikhulu noma kunjalo? Qagela futhi. I-dessert yokudlela ngokuvamile ivame ukulinganisa ama-calorie angu-800 + namafutha amaningi amagremu. Ngisho nama-dessert amancane angapakisha kuma-calories angu-400.
Ukumangazela Ukuphela: Ngisho noma kungekho emenyu, cela ukuthi banezithelo ezintsha. Isitsha sejikijolo ne-squirt ekhilimu ehlutshiwe kuyindlela enhle yokuqeda ukudla. I-sorbet ye-sorbet iyisinqumo esihle.
Ngemuva kwe-Dinner Alternative - Ungakwazi njalo ukushaya isitolo se-yogurt esineqhwa noma ube nokuthile okuphansi kwamakhalori uma ufika ekhaya.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!