Kudya kunze

Kudya kunze chikamu chehupenyu hwedu hwemazuva ano hwakabatikana. Kunyangwe iwe uchifanira kungwarira kuti usanyanya kudya, zvinokwanisika kuenda kunze uye kunakidzwa iwe uchiramba uine hutano.

Ziva kuti saizi yemahotera mumaresitorendi mazhinji yakakura kwazvo. Gara kure nezvose-iwe-unogona-kudya buffets. Muedzo wekudya zvakanyanya unogona kuve wakaoma kuramba munzvimbo idzi. Funga uye ronga kumberi.

• Kana iwe uchiziva kuti urikubuda, tarisa menyu online kuti iwe ugone kuita zvine hutano sarudzo pamberi penguva.
• Dzivisa kudya kunze kana iwe uine nzara yakawandisa. Idya tudyo tudiki tune hutano, senge makarotsi kana apuro diki, nguva pfupi usati wabuda.

Paunenge uchihodha, usatya kukumbira kuti ugobika chinhu chine hutano senge chakabikwa kana chakabikwa panzvimbo pekukangwa. Iwe unogona zvakare kukumbira kuti masukisi apihwe parutivi.

Tarisa uye sarudza:

• Masaladi nekupfeka padivi
• Muriwo wedivi ndiro
• Chikafu chakabikwa, chakabikwa, chakabikwa, chakabikwa, chakakangwa kana kubikwa
• Chicken, turkey, hove dzegungwa, kana nyama isina mafuta

Zvibate iwe kamwe chete mune imwe nguva ku:

• Chero chipi chinhu chinotapira, chakabikwa, chakasviba, chakabikwa, chakarohwa, kana cheesy
• Sauces kana masobho ane yakawanda mafuta, kirimu, kana chizi
• Yakakora kana yakasviba saradhi yekupfeka
• Yakawanda casserole ndiro

Matipi mashoma akareruka ekuchengetedza iyo calori kuverenga pasi inosanganisira:

• Dai iwe waizvipa iwe pachako kudya kunovaka kumba, hafu yeplate yako ingafukidzwa nemiriwo miriwo; kana yako yekupinda isingauyi nemuriwo, odha imwe padivi kuti ugone kugadzira ndiro ine hutano.
• Dzivisa kudya zvisina kufunga zvakadai semarolls uye chingwa nekuti zviri patafura. Iwe unogona kukumbira sevha kuti ibvise izvi zvekudya patafura.
• Gura chikafu nemumwe munhu, kana kukumbira bhokisi rekutora uye utore hafu yekudya kwako kumba.
• Odha "saizi yemasikati" yechero chikafu pane iyo "size yemanheru."
• Raira zvinofadza zvinovaka muviri pane kupinda.
• Tanga nekadiki kadiki kana muto-wakavakirwa muto seyekufadza.
• Raira kupfeka kwesaradhi yako padivi kuti ugone kudzora kuti yakawanda sei yaunoshandisa.
• Inwa mvura, tii isina kutapira, zvinwiwa zvekudya, kana mukaka une mafuta mashoma.Deredza zvinwiwa zvine macalorie asina chinhu, sodas.
• Deredza kuti une doro rakawanda sei nezvikafu. Waini yakaderera mumakirori kupfuura zvinwiwa nechando kana makoketi akasanganiswa ane muto mukati mawo.
• Darika dhizeti yako kana kuigovana nemumwe munhu.

Edza aya matipi ekudzora macalorie paunenge uchidya mumaresitorendi anokurumidza:

• Sarudza nzvimbo inofukidza kana grills hamburger, hove, uye huku yemasangweji avo.
• Raira sangweji yako isina chizi, mayo kana "yakasarudzika muto."
• Raira sangweji chete. Dzivisa kuodha kukosha kana combo chikafu kunze kwekunge nzvimbo yekudyira ichipa mativi ane hutano senge maapuro zvidimbu kana padivi saladhi.
• Kunyangwe iri sandwich, milkshake, kana French fries, gara kure nemazana akakura.
• Raira saradhi panzvimbo yefrench fries.
• Limit ketchup, barbeque muto, uye zvimwe zvinwiwa, sezvo kazhinji zvine shuga dzakavanzika.
  
• Pizza yakanaka asi ganhurira kune imwechete kana maviri zvidimbu. Sarudza michero yemiriwo yakadai semhiripiri kana sipinachi pane sausage kana pepperoni. Wedzera saradhi pakudya kwako.

Maresitorendi eSandwich kana maresitoreti ekubvumira anotendera iwe kuti ubate zvirinani zvaunodya

• Sarudza yakaderera-mafuta turkey, huku, kana ham. Mazhinji kutonhora-kutema kwakakwira mune sodium.
• Funga nezve tuna uye huku salads ayo anowanzo kugadzirwa nemazhinji eakakwira-koriori mayonnaise.
• Tsiva imwe nyama nechizi nemimwe miriwo, yakaita mhiripiri, magaka, matomatisi nesipinachi.
• Kumbira sangweji yakatarisana yakazaruka. Kumbira chingwa chezviyo chakazara pane chingwa chena.
• Tsiva yakakwira macalorie condiments senge mayonnaise kana yakasviba saradhi yekupfeka nemasitadhi kana shoma yemafuta emuorivhi nevhiniga. Kumbira kuti chingwa chako chigonwe kana kugwinyiswa pasina kuwedzerwa bota.

Chinese maresitorendi anopa sarudzo dzakanaka:

• Mazhinji akadzika akadzika akasarudzika akakwira macalorie. Pane kudaro, sarudza ndiro dzakapiswa pasina mafuta akawedzerwa kana shuga.
• Limit ndiro dzakagadzirwa neinotapira uye inovava, hoisin, girafu, kana mamwe masosi anorema, ayo anowanzo kuve akakwirira mumakori.
• Sarudza yakaderera-mafuta madhishi ayo asinganetsi kusimudza-akaomeswa, senge brown mupunga uye maChinese miriwo ine hove, huku, kana bhinzi curd (tofu).
• Raira divi remiriwo yakanyoroveswa kuti ubatanidze neyako nyowani kana mupunga dhishi.
• Dzimwe sarudzo dzine hutano dzinosanganisira wonton soup, huku skewer, uye moo goo gai pan.

Indian maresitorendi:

• Sarudza chikafu chine nzizi kana nyemba, miriwo, mapuroteni akaonda, uye masosi akagadzirwa ne yogati.
• Sarudzo dzakanaka dzinosanganisira mulligatawny soup, tandoori huku, huku tikka, kebabs, yakazara-gorosi naan chingwa, uye lassi.
• Ganhurira chikafu chakakangwa, macryry curry sauces, cream cream senge Korma kana Makhani, uye chikafu chakagadzirwa nemukaka wekokonati kana kujekeswa bhotoro inonzi ghee.

Maresitorendi eItaly:

• Pasita ndiro ine mutsvuku kana marinara muto wakadzika mumakori uye mafuta akazara kupfuura masukisi akagadzirwa nekirimu, bota, chizi, kana pesto.
• Tarisa izwi primavera, zvinoreva kuti chinhu chemenyu chine miriwo uye hachisanganisi muto wakasviba. Odha ndiro nehove dzegungwa, nyama yakakangwa, hove, huku, kana miriwo.
• Limit lasagna, antipasto, alfredo muto, uye garlic chingwa.
• Deredza madiro akaomeswa kana echingwa senge huku uye eggplant parmesan kana parmigiana.
• Tarisa uone makuru servings epasta. Pair pasita yako ine parutivi saladhi kuitira kuti chikafu chako chienzane.

Mexican kana maSouthwestern maresitorendi:

• Sarudza zvekudya zvisina kukangwa uye zvine chizi chidiki chete.
• Guacamole isarudzo ine hutano pane yakasviba kirimu, asi chenjera kuti usadya chakanyanya chikamu chechikamu.
• Sarudzo dzakanaka dzinosanganisira gazpacho, huku ine mupunga wakasviba, mupunga uye bhinzi nhema, uye zvinhu zvakabikwa kana kukangwa.
• Limit nas, chips, uye quesadillas.

Mhuri maresitorendi uye yekudyira chikafu:

• Gara nehuku yakakangwa nenyama, kana hari yakagochwa kana nyama yenyama.
• Ganhurira chikafu, kunyangwe miriwo, iyo yakakangwa, chingwa, kana gratin (cheesy), kana yakasviba. Raira mbatata diki kana yepakati-yakakura yakabikwa neinobata bhotoro kana yakaderera-mafuta yakasviba kirimu pane mafrimu eFrance kana mbatatisi yakachekwa.
• Saladi ipfungwa yakanaka, asi dzivirira kupfeka kwakasviba, pamwe nekukwirisa senge chizi kana bhekoni. Kumbira kupfeka kwako padivi kuti ugone kudzora kuti unodya zvakadii.
• Bvisa muto masupu anowanzo kuve akaderera mumacalorie. Dzivisa muto wakakora nekirimu kana chizi mavari.
• Wongorora matipi ari pamusoro apa muchikamu chemaSandwich maresitorendi uye dhayari.
• Chenjerera zvikamu zvakakura zvezvikamu.

Kurema-kurasikirwa - kudya kunze; Kudya zvine hutano - kudya kunze; Kufutisa - kudya kunze

American Heart Association webhusaiti. Kudya kunze hazvireve dhongi dhayeti yako. moyo.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet. Yakagadziridzwa Ndira 10, 2017. Yakasvika Nyamavhuvhu 30, 2020.

Maratos-Filer E. Kufutisa. MuMelmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Chinyorwa cheEndocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: chitsuwa 40.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika Zvita 30, 2020.

• Chikafu