Nzira gumi dzekucheka macalorie mazana mashanu pazuva

Hazvina mhosva kuti ndewe rudzii rwechikafu chaunoteedzera, kuti uderedze huremu, unofanirwa kupisa macalorie akawanda pane aunotora muzuva rega rega. Kune vanhu vakawandisa, kucheka macalorie mazana mashanu pazuva inzvimbo yakanaka yekutanga. Kana iwe uchikwanisa kudya mazana mashanu emakoriori zuva rega rega, iwe unofanirwa kurasikirwa nezve paundi (450 g) pasvondo.

Gara uchitaura nemupi wako wezvehutano kuti uone huremu hwakagwinya kwauri usati watanga kurema-kurasikirwa chikafu.

Edza idzi nzira gumi dzekucheka mazana mashanu macalorie mazuva ese. Zviri nyore kupfuura zvaunogona kufunga.

• Chinjanai chikafu chenyu. Vanhu vazhinji vanonotora yekudya kana maviri mukati mekudya. Snacking yakanaka, asi ita shuwa yekusarudza yakaderera-koriori sarudzo. Chinokosha ndechekuti uve nezvikafu zvishoma zvine hutano zvakagadzirira kana nzara ikarova. Panzvimbo pe3-ounce (85 g) bhegi remafuta anonhuhwirira (425 macalorie), sarudza kapu (250 mg) yemapopu emhepo (31 macalorie), kapu (250 mg) yemazambiringa uye nemafuta mashoma. chizi tsvimbo (180 macalorie) kana diki apuro uye gumi nemaamondi (160 macalorie). Kusarudza zvinwiwa zvine hutano kaviri pazuva kuchakuchengetera mazana mashanu macalorie.
• Cheka imwe yakakwira-koriori kurapwa. Edza kubvisa chimwe chakakwirira-koriori chikafu chinhu zuva rega rega. Kunyangwe iri donut mangwanani, brownie kana bhegi remachipisi masikati, kana keke yechokoreti mushure mekudya kwemanheru, iwe unochengetedza 250 kusvika ku 350 macalorie kana zvimwe. Kuti upise mamwe makoriyori zana nemakumi mashanu, tora maminetsi makumi mana kufamba mushure mekudya kwemasikati kana kwemanheru.
• Usanwa macalorie ako. Imwe gumi nemaviri-ounce (355 mL) soda yenguva dzose ine mazana mashanu emacalorie, uye 16-ounce (475 mL) flavored latte inogona kutakura mazana maviri emakori kana kupfuura. Kunyangwe michero smoothies ine akawanda macalorie, akawanda se400 mune 16-ounce (475 mL) inoshumira. Zvidimbu zvinotapira zvinwiwa pazuva zvinogona kuwedzera zvinosvika mazana mashanu macalorie kana kupfuura. Sarudza mvura, inopenya mvura, kana kofi nhema kana tii panzvimbo uye chengetedza macalorie ako kune zvekudya izvo zvinokubatsira kuti unzwe uzere.
• Darika masekonzi. Kutora rwechipiri rubatsiro kunogona kuwedzera kune asingadiwe macalorie. Zviri nyore kuramba uchizadza ndiro yako kana iwe uchipa chikafu chemhando yemhuri patafura. Pane kudaro, zadza ndiro yako kamwe uye chengeta zvimwe mukicheni. Kana, kana usati uchinzwa kugutsikana, wedzera rwechipiri rubatsiro rwemiriwo, michero, kana saradhi.
• Gadzira yakaderera macalorie kutsiva. Inotsiva yakaderera-koriori sarudzo yemamwe ako epamusoro-koriori mafaro. Semuenzaniso, kana kamukira ichida mukombe (250 mL) yekirimu yakasviba (444 macalorie), shandisa yogati yakaderera-mafuta kana yogati yechiGreek panzvimbo (154 macalorie).
• Kumbira bhegi rembwa. Izvo zvikamu munzvimbo zhinji dzeresitorendi zvakakura kwazvo kupfuura zvinokurudzirwa saizi yekushandira. Panzvimbo pekuchenesa ndiro yako yese, bvunza sevha kuti iise hafu mumudziyo kuti iwe uende nayo kumba kune imwe kudya. Iwe unogona zvakare kugovana inopinda neshamwari, kana kugadzira chikafu kubva kune chinokwezva uye hombe saradi. Ingova nechokwadi chekuenda nyore pane yekupfeka uye yakakangwa toppings.
• Ingoti "kwete" kune chikafu chakakangwa. Kudya chikafu kunowedzera akawanda asina hutano macalorie uye akazara mafuta kune chero dhishi. Panzvimbo pehuku yakakangwa kana hove, sarudza yakabikwa, yakabikwa, kana yakasungwa panzvimbo. Uye skip the French fries. Kubatira kukuru kwefrizi chete kunogona kuwedzera angangoita mazana mashanu macalorie kuchikafu. Pane kudaro, ona kana uchigona kutsiva iwo miriwo yezuva kana saradhi yepadivi.
• Gadzira pizza yakatetepa. Dzoka nyama dzinokandwa, chezi yekuwedzera, uye yakadzika-dhishi kukanda, uye uve nezvimedu zvidimbu zvetete-yakakora pizza yemiriwo panzvimbo. Iwe uchachengetedza zvishoma pamusoro pe500 macalorie.
• Shandisa ndiro. Idya chikafu chose kubva mundiro kana mundiro, kusanganisira zvinwiwa. Paunoburitsa muhomwe kana mubhokisi, zviri nyore kudya zvakanyanya kupfuura zvaunofunga. Izvi zvinonyanya kuitika kana iwe ugere pamberi peTV. Iwe unogona kushamisika kuziva kuti hombodo hombe yemachipisi inogona kuve inopfuura 1000 macalorie. Panzvimbo pezvo, isa chikamu chimwe mundiro, woisa chakasara kure.
• Dzivisa doro. Kuderedza kunwa doro inzira iri nyore yekuti vanhu vazhinji vateme macalorie. Doro harina hutano hwakakosha, saka kana iwe ukanwa (unonwa) doro, uri kuwana macalorie asina chinhu, anosvika mazana mashanu kune zvimwe zvinwiwa zvakavhenganiswa zvinogadzirwa nezvinotapira zvinotapira, majusi emichero, uye ice cream kana heavy cream. Kana iwe ukaraira chinwiwa, sarudza 12-ounce (355 mL) bhebhi rakareruka (103 macalorie) kana girazi rewaini-zana (145 mL) yegoridhe (120 macalorie).

Kurema kwekurema - mazana mashanu macalorie; Kufutisa - mazana mashanu macalorie; Kufutisa - mazana mashanu macalorie; Kudya - mazana mashanu macalorie

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Kudya zvakawanda, kuyera zvishoma? www.cdc.gov/healthyweight/healthy_eating/energy_density.html. Yakagadziridzwa May 15, 2015. Yakasvika muna Chikunguru 2, 2020.

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Maitiro ekudzivirira chikamu saizi misungo yekubatsira kudzora huremu hwako. www.cdc.gov/healthyweight/healthy_eating/portion_size.html. Yakagadziridzwa Nyamavhuvhu 18, 2015. Yakasvika muna Chikunguru 2, 2020.

Nzvimbo dzekuchengetedza Dziviriro uye Kudzivirira webhusaiti. Fungazve zvaunonwa. www.cdc.gov/healthyweight/healthy_eating/zvinwiwa.html. Yakagadziridzwa Nyamavhuvhu 23, 2015. Yakasvika muna Chikunguru 2, 2020.

Dhipatimendi Rezvekurima reU.S. Zvekurima Zvekutsvagisa Service. ChikafuData Pakati, 2019. fdc.nal.usda.gov. Yakasvika muna Chikunguru 1, 2020.

• Kudya