9 Chikamu Kukura Zvikanganiso Zviri nyore Kuzvidzivirira

Iwe Unogona Kuda Kudya Zvakawanda Zvokudya Izvi

Unofunga kuti uri kuita basa rakanaka rekunamatira kune kudya kwako kwakanaka here? Iwe unogona kuva. Asi mikana yakanaka kuti uri kudya zvakawanda zvezvimwe zvokudya. Anenge munhu wose anoita zvikanganiso zvekugovana, kunyanya apo vari kuedza kuderedza uremu. Izvi ndizvo zvokudya izvo vazhinji vedu tinodya.

Chikamu Kukura Zvikanganiso Zvingave Zvaunogona Kuita

1. Cereal. Ndeipi nguva yekupedzisira iwe uchiyera mbeu yako usati wadururira muhari? Wakambotarisa Nutrition Facts label kuti uone yakakodzera kushandiswa hukuru ? Kune zvimwe zviyo, imwe kapu ndiyo yakakurudzirwa kushandira hukuru. Asi American Diabetes Association inonyora ¾ mukombe sezvinoitwa kushumira. Kana iwe uchinge uchinge uchinge uchinge uchinge wapinda muhari, mikana yakanaka iwe unodya kusvika kune maviri servings. Uye kana iwe uchizadza ndiro (sekudaro vazhinji vedu tinoita) unogona kunge uchidya mazai 3-4.
   1. Kurumidza Kugadzirisa: Dzidza Kuita Chikafu Chakudya Chakudya
2. Chicken Breast. Lean protein ine utano , hwakarurama? Kwete kana iwe uchidya zvakawanda kwazvo. Kana iwe uchidya mukaka wose wekukudya kuti udye, ungave uchingodya zvakanyanya. Iyo yakakurudzirwa chikamu chimwechete chekuku mashizha 3-4, pamusoro pehukuru hwecheka rekutamba makadhi. Vamwe vanhu vanoshandisa muchanza chechivo chavo sevatungamiri. Zvichienderana nemutengesi, mamwe mazamu ehuku ari kaviri kana kunyange katatu kuenzana kwekukurudzirwa kushumira. Izvozvo zvinokonzerwa nehadzi rinogona kuwedzera uye kuparadza kudya kwako.
   1. Kurumidza Kuronga: Dzidza Kudya Zvakakosha zveProtini

1. Hamburger. Kana uri kuverenga humburger yako sevamwe sevashandi vemombe, iwe unenge uchideredza maekoriro awakadya. A quarter pound burger (maounces mana) yakakura zvishoma pane yakakurudzirwa kushumira mashizha matatu ounces. Asi burgers dzakawanda, kunyanya avo vanoshumirwa mumaresitorendi, vane 1/3 kusvika 1/2 pound. Iwe unogona kunge uchitya kaviri koririji sezvaunofunga kuti iwe uri.
   1. Kurumidza Kugadzirisa: Ita Zviri nani Purotini Zvisarudzo Kuderedza Kukura
2. Coffee Creamer. Mukombe wenyu wekusasa weJavavha unogona kunge uri mafuta anonyanyisa-uye asina kunaka-iwe unopedza zuva rose kana iwe uchinge wakagadziridza creamer. Uye iwe hausi kubheji kana ukashandisa mafuta asina-siyana. Kushanda kamwechete kwemukanisi wemvura kune imwe punipuni. Iwe unodhonza zviyero zvekuyera apo unowedzera kirimu kune ikhofi yako here? Zvichida kwete. Kana uri kunwa kudarika kukurudzirwa kushumira (yeuka kuverenga imwe imwe kapu yekofi!) Ipapo huwandu hwemafuta ari mu "mafuta asina mahwanda" anonotanga kuwedzera nokukurumidza.
   1. Kurumidza Kugadzirisa: Dzidza Kugadzira Low-Calorie Mabiko Kofi paImba

1. Cooking Spray. Iwe unogona kutsika mafuta kana bhotela kana ukabika kudya kwakanaka kumba . Izvi zvakanaka! Asi iwe unogona kunge uchinge usina kurega kuverenga kwekoriyamu iri kubika yako. Kana ukashandisa PAM kuti usapedza kuwedzera makoriki kune zvokudya zvako unogona kuda kuziva kuti kushandiswa kamwe chete kwepiritsi ndiko 1/4 kwechipiri chepiri. Iwe unogara uchivhara chechi yekasiki mukicheni yako here? Hazviiti kuti iwe unozviita. Inzvimbo yeSayenzi muHurumende Inofanirwa kuongorora spray uye yakashuma kuti imwe inowanzoita seyese-yechipiri inenge ine 50 makori uye 6 magamu emafuta.
   1. Kurumidza Kugadzirisa: Shandisa Nzira Dzakanaka Kuti Ucheke Mafuta Paunofamba
2. Bread. Kana iwe ukazvichengetera wekudya kwemazuva mashoma nechingwa chikafu chekudya, iwe unofara! Iwe unenge uchizvidzivirira iwe kubva kumudumbu-gwara-calingefest iyo iwe waizowana kana ukaenda kuresitorendi. Asi iwe wakanyora zvakarurama here makorikori muhomwe yako yose yezviyo? Kana iwe uchifunga kuti sandwich yako yakaenzana neyekushandira, funga zvakare. Nezvokudya zvakawanda zvechingwa, kushumira kusina imwe chete chikamu chechingwa. Zvichida funga kuti chingwa chinoparadzaniswa .
   1. Kurumidza Kugadzirisa: Chikafu Chakanakisisa Kuita Sandwich Yakakora

1. Zvibereko. Kushumira kwakanaka kwezvibereko zvitsva ndiko kushandiswa kukuru kune deta yakakura. Asi kana uri kuverenga makori ako kana kutarisa shuga yako inodya iwe unofanirwa kuona kuti uri kudya zvakadini. Tora mazambiringa semuenzaniso. Kana ukagara pasi newaini yewazambiringa, unogona kuwedzera kushanda kwemazambiringa kune diary yako yezvokudya. Zvakashata! Imwe (mukombe) kushanda kwemazambiringa ndeye 16 mazambiringa. Buda chivakoti chako usati watanga kumera.
   1. Kurumidza Kugadzirisa: Deredza Nyaya Yako Yemafuta Kuti Urege Kurema
2. Soda. Zvimwe zvinokonzerwa nehupfuwa chimwe chezvinhu zvakaoma kukunda. Tinowanzovaisa pedo nesu uye nekusafunga kusapera. Asi makori muSoda anowedzera, kunyange iwe unongonwa kamwe chete pazuva! Uye nokuda kwezvikonzero zvakawanda, kudya soda hakusi imwe nzira yakanaka . A ushumiri hukuru hweCoke ndi 12 ounces. Asi vazhinji vedu tinonwa zvakawanda pane izvozvi patinozadza patsime re soda. A 7-11 Gulp Yakadzika ine maawa 50 uye 575 makori.
   1. Kurumidza Kugadzirisa: Dzidza Kugadzira Mvura Yakabvumira Kuderedza Kuda Kwekudya
3. Salad Dressing. Mushonga wakagadzikana ndeyekushandiswa kukuru kune yakakura, kudya kwemafuta akawanda. Asi saradi yekupfeka inogona kuwedzera makorikori angaita kuti anyangwarikori yekodhi inopesana. Nedzimwe inofungidzira, dzakawanda zvemaresitoreji emareji ane makirogiramu anopfuura 500, kazhinji kazhinji nekuda kwekugadzira mafuta . Kushanda kwekuradhi yakagadzirwa nesadhi ndezvokudya zviviri zvepuniki. Kana iwe ukaraira kupfeka kwako kumativi, mubatsiri wako angangokuunza zvakawanda pane izvozvo uye iwe unofanana nevekudya zvekudya zvekudya, iwe unodururira zvose zvayo pawadhi yako.
   1. Kurumidza Kugadzirisa: Ungaita Sei Saradi Zvakakosha Kudya Kwaunodya?

Most Common Portion Size Blunder

Hazvina mhosva kuti iwe unodya chikafu chei, chikamu chinoshandiswa. Kunyangwe iwe uri kudya zvokudya "zvine utano", unofanira kufungisisa mari yaunopedza. Asi iwe unogona kusakwanisa kushandisa iyo Nutrition Facts label seyo mutungamiri. Iyi inowanzosvibiswa yakaitwa yakawanda dieters yakawanda.

Nhamba yekushanda yakarongeka pane iyo mazita, haisi iyo yakasarudzika chikamu chemukati. Inongova muwandu hunowanikwa nevanhu vakawanda pavanogara pasi kuti vadye chikafu ichocho. Izvo zvinogonawo kuva muwandu wezvokudya zvinowanikwa muzvigadziro zvako zvekudya kana chirongwa chekudya.

Nzira yakanakisisa yekutarisira chikamu chekugovera ndeyekuyera zvikafu zvako nezvinhu zvisingashandisi zvekicheni semakombe ekuyeresa, zviyero zvekuyera kana (zvandinoda) chidimbu che digital. Iwe unokwanisa zvakare kuenzanisa kudya pasina chiyero , asi zvigadziridzo zvigadzirwa zvakanyanyisa. Zvadaro ramba uchingokurumidza kuenda kune chikamu chakanaka chemazana ekurasikirwa kwekurema kunyoreswa pedyo pedyo sekutaridzirwa.

Zvadaro nyora nezvezvokudya zvakajeka ne calori kuverenga app. Yakawanda yezvibatsiro uye mawebsite zvinokubvumira kuti uenzanise chikamu chako paunowedzera chikafu chimwe nechimwe. Iwe unogona kushamisika kuti kungoenzanisa chikafu chako kunokonzera kusiyana kwakadini mukudya kwekudya kwako uye zvichida nenzira iyo nguvo dzako dzakakodzera.

Ichi chinyorwa chinobudiswa muzuva redu re30 rinogona kudzivirira Checklist neAmerican Institute for Cancer Research. Tora kopi yako yakasununguka kuti udzidze nzira dzakawanda dzekudya dzakanaka, kuwana zvakanyanya, uye kudzivirira kenza.

> Sources:

> Nzvimbo yeSayenzi muHurumende. "Kusarura Kwemasimba Asingaoneki Anoderedza Maoriki, Sodium, Saturated Fat, Anoti CSPI." August 2, 2011.

> Diabetes.Org. Zvokudya uye Chikamu Kukura. American Diabetes Association. http://www.eatright.org/resource/food/zvokudya / zvokudya zvinovaka muviri- uye-food-labels / kushumira-size-vs-portion-size-is-there-a-fference

> Nutrition Labeling. Nhungamiro Yekambani: A Food Labeling Guide. Zvokudya uye Drug Administration. https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm