Izvo Zvakanakisa & Zvakaipisisa Zvokudya Zvokudya

Zvemukati

• Kana iwe uchishuva chikafu chisina kudya uye hapana chimwe chinhu chingaite, tanga wafunga kuti ndedzipi mhando dzechikafu chisina kudya chinokwana zvakanakisa mune yako yakazara hutano hutano hwakaringana.
• Dzorera mukuda nekudya zvikamu zvidiki kana uchisarudza yakaderera macalorie masnacks hazvishande.
• Unogona kuva nevavariro dzakanakisisa pakusarudza zvokudya zvakaderera zvekoriori - asi dzimwe nguva zvishuvo zvezvokudya zvisina kunaka zvinowana zvakanakisisa zvedu tose!
• Iyo scoop pane macalorie anodiwa pazuva
• Kunze kwekuda scoop pamacalorie anodiwa pazuva, heino mumwe mubvunzo unokosha: unoda mafuta akawanda sei?
• Izvo zvinomwe zvakanaka zvejunk chikafu chaunosarudza kune yako yakazara yakaenzana zvine hutano kudya.
• Iwe unoda kirimu yakasviba, yakaoma uye inotsenga. Ziva chokwadi chekudya chisina kunaka nezvezvakanakisa - uye zvakanyanya - sarudzo dzekuita.
• Ongororo ye

Kana iwe uchishuva chikafu chisina kudya uye hapana chimwe chinhu chingaite, tanga wafunga kuti ndedzipi mhando dzechikafu chisina kudya chinokwana zvakanakisa mune yako yakazara hutano hutano hwakaringana.

Kamwe kamwe, paunenge wakamira mumutsetse wekutenga uchitenga yogati yevhiki ino yakarongedzwa pakati pekudya zvine utano, zvinokurova kuti wave kuda kupa kune iro bhizinesi bhiriyoni makumi mashanu emadhora pachinzvimbo: Uri kutyisa chikafu chisina chikafu. Maswiti ese aya epakubuda akakutarisa. Chikafu chekukurumidza chikafu padhuze chinotanga kudaidza zita rako. Hapana cookie yakaderedzwa-mafuta kana ice cream yakaderera kana chero imwe mhando yekudya ine hutano ichaicheka panguva ino - iwe uri mumhepo yemafuta ane-mafuta munchies, uye chishuwo hachizodzikira kusvika wawana kurapwa kwako kwakarambidzwa ...

Kana ichi chikafu chisina chikafu chinoratidzika kunge chaunoziva kwauri, hausi wega. Ongororo yakaitwa paPennsylvania State University muState College uye yakabudiswa mumagazini yaJune 1999 yeAmerican Journal of Clinical Nutrition yakaratidza chokwadi chinonakidza chekudya zvisina kunaka, kusanganisira kuti paunonyanya kudzora chikafu chako chine hutano, ndipo paunonyanya kuda chikafu chaunorambidza. iwe pachako.

Chidzidzo ichi ngachirege vana vechikoro vayedze maapuro nemapichisi. Kumwe kuravira kwavanogona kudya muhuwandu husingagumi, imwe yacho vaigona kungoravira zvishoma. Bhara rakarambidzwa rakakurumidza kuva chinhu chinoshuviwa sechikafu chekudya zvakanyanya kunyangwe chaive chakangofanana neimwe bara. Vatsvagiri vakaseka kuti vana vaizoda kadhibhodhi kana vabereki vakaita chibvumirano chakakura pamusoro pekuti chakaipa sei kwavari.

Isu vanhu vakuru hatina kunyanya kusiyana. Isu tinofunga nezve mbatatisi machipisi uye yekukurumidza-chikafu burger sekudya kwekudonha - uye kana tikadya imwe yadzo, ndizvo chaizvo. Asi kudyiwa zvine mwero, imwe nguva ndiro yeaizikirimu kana chokoreti bar haitumire kudya kwako kwakadzikama kune hutano muswere.

Dzorera mukuda nekudya zvikamu zvidiki kana uchisarudza yakaderera macalorie masnacks hazvishande.

Heano anoshamisa junk chikafu chokwadi. Iko hakuna chakadai chakadai senge chisina kunaka chikafu chikafu. Kudya zvakanaka ndezvekuenzanisa kudya kushoma-zvine hutano nezvakawanda-zvine hutano.Kana iwe uchishuva mafuta emafuta kana machipisi, idya mashoma anoshandiswa ematairi, kana tenga iyo mini 150-koriori bhegi remachips uye uzviitwe nazvo.

Sezviri pachena, kushayiwa haisiriyo nzira yokugadzirisa nayo zvokudya zvine utano. Chido chinorambwa chinogona kukurumidza kubuda kunze kwekutonga, zvichitungamira mukudyisa kana kudyisa.

Tsvaga Maumbirwo mazano ezvekudya zvisina tsarukano anobata kana uchisarudza yakaderera macalor snack chete haisi mumakadhi.

[musoro = Junk chikafu chokwadi: dzidza kubata nguva idzo dzakaderera macalorie zvikafu zvisingatomboite.]

Unogona kuva nevavariro dzakanakisisa pakusarudza zvokudya zvakaderera zvekoriori - asi dzimwe nguva zvishuvo zvezvokudya zvisina kunaka zvinowana zvakanakisisa zvedu tose!

Funga nezvemukadzi anotangira kuenda kumwedzi aine hankering yechokoreti: Na10 mangwanani anogona kunakidzwa nechidimbu chemhando yechokoreti yakasviba uye kugutsikana. Ramba chishuwo, zvakadaro, uye zvinogona nyore nyore bhora rechando mukudya pani ye brownies na10 p.m. - iine gumi nemaviri mafuta uye macalorie eimwe chunk yeGodiva.

Kutsemura pane imwe nguva kunogamuchirwa - usangotakurwa! Kana iwe ukanyudza chikara chinotapira kaviri pazuva, unogona kunge uri kuenda kunetswa chikafu chisina kudya, asi kakati wandei pasvondo hakukuvadze mararamiro ako ane hutano ekudya.

Heano mamwe matipi ekudya ane hutano:

• Dzivisa kuchengetedza zviwanikwa mumakabati ako kana firiji. Tenga chete kana chishuwo chasvika uye unakirwe nekamwe kadiki, anodaro. Wobva wagovera kana kurashira zvasara.
• Edza kudzikamisa masnacks e-low-calorie nezvokudya zvisingavaki muviri, sechidimbu chemuchero ne cheesecake yako pane zvimedu zviviri zvekeke. Nokudya muchero kutanga, iwe unozotadza kudya kwako uye usave nemukana wekuita mhumhi pasi chikamu chechipiri che cheesecake.

Iyo scoop pane macalorie anodiwa pazuva

Isu takaita basa tichigadzirira yako inotevera kuneta kweisina chinhu-koriori kufadza uye takawana chikafu chekudya kune mamwe ewaunofarira mune manomwe anozivikanwa ezvikafu zvekudya-zvikamu. Kana musikana achinge ave nacho uye hapana asi chikafu chisina hutano chichaita, wadii kusarudza chakanyanya kunaka pane chakaipisisa? Tarisa uone zvishoma-mafuta-per-serving, yakaderera-calori uye yakareruka sarudzo dzekubhadhara dzinogoneka.

Kuti uchengetedze zvinhu, enzanisa huwandu hwemafuta nemakoriyumu anowanikwa mune zvakawanda zvinozadza zvinovaka zvine hutano zvichienzaniswa nekudya zvishoma-utano. Semuenzaniso, kudya kunovaka muviri seapuro riri pakati nepakati rine macalorie 81 chete uye pasina mafuta; 1-ounce bhegi repretzels rine macalorie 108 uyewo harina mafuta, uye chigaba cheyogati yemichero yakaderera inopa 231 macalorie uye 2 gramu emafuta.

Kunze kwekuda scoop pamacalorie anodiwa pazuva, heino mumwe mubvunzo unokosha: unoda mafuta akawanda sei?

Kuti uchengetedze uremu hwako, inenge 25 muzana yemacalorie anodiwa pazuva inofanira kubva mumafuta.

• Kana iwe uchidya 1,800-koriori chikafu, iwe unofanirwa kudya 50 magiramu emafuta.
• Kwe 2,000 macalorie-dhayeti, idya 55 magiramu emafuta.
• Kune 2,500-calorie kudya, idya 70 magiramu emafuta.

Kana usiri kuzosarudza zvinotapira zvine hutano nhasi, verenga kuti uwane yakanakisa yesarudzo dzisina hutano.

[musoro = Zvokudya zvisina kudya chokwadi: uchinetseka kuti makuki uye maswiti mabhawa anogona sei kuita chikafu chine hutano?]

Izvo zvinomwe zvakanaka zvejunk chikafu chaunosarudza kune yako yakazara yakaenzana zvine hutano kudya.

Kushuva zvikuru zvokudya zvisina utano here? Iwe unogona kuva nekeke rako (aizikirimu, makuki) uye woridya, zvakare, chero iwe uchinakidzwa naro zvine mwero uye uchitevera iyo mafuta uye calorie mutengo. Kuwedzeredza pairi, zvisinei, uye iwe unogona kusimuka uchienda kubva kumafuta-uye-koriori kwakadzika kupera. Heano akaonda pane akanakisa (uye akashata) ezvishoma-zvine hutano zvekudya izvo zvinogona kuverengerwa mune zvine hutano zvine hutano kudya.

Masiwiti mabhawa ari akaderera calorie snacks (zvakanaka, pasi, zvakadaro!)

Kubheja kwakanyanya: 3 Musketeers

Milky Way, 3 Musketeers uye Snickers, maiwe zvangu. Anokunda-pasi anokunda zvinwiwa zvine utano chocolate-bar splurge ndeye 3 Musketeers ane anotapira 8 magiramu emafuta (4.5 akazara) uye 260 macalorie achienzaniswa neMilky Way's 10 mafuta magiramu (5 akazara) uye 270 macalorie, uye Snicker's 14 mafuta magiramu. (5 yakazara) uye 280 macalorie. (Chokwadi, nzungu muSnickers chikafu chine hutano, asi kana iri nzungu iwe unoshuva, uri nani pakudya bani rakapetwa pane kuedza kugutsa chishuwo chako chekudya nekudya siwiti bar.)

Cookies (pakeji imwe chete yehuremu hwakafanana)

Kubheja kwakanyanya: Mallomars seanokurumidza yakaderera macalorie ekudya

Iko hakuna kunyara nekuisa ruoko rwako muchirongo checookie kune aya akareruka uye ane fluffy chokoreti-marshmallow anonakidza uye nekuasanganisa iwo mukudya kwako kune hutano. Imwe pasuru (Mallomars maviri) ine macalorie makumi matanhatu chete, 2.5 gramu emafuta uye 17 milligrams yesodium. Imwe pasuru yeOreos (matatu makuki), zvisinei, inorongedza kaviri macalorie (120), 7 gramu emafuta uye anoshamisa 150 mamirigiramu esodium. Pasuru imwechete-sevhisi yeChips Ahoy (makuki matatu), inopa zana nemakumi matanhatu macalorie, 8 magiramu emafuta uye 105 milligrams yesodium, inobuda sechikara checookie chaicho.

Kufungisisa kuti ndeapi marangi eice cream, machipisi, zvekudya zvekudya zvekudya uye zvekukurumidza kudya sarudzo ndiwo akadzika macalorie zvekudya zvekudya zvekusarudza, zvirinani kutaura? Verenga pamusoro kuti uwane rumwe ruzivo nezve hutano hwakanaka (zvakawanda kana zvishoma)!

[musoro = Junk chikafu chokwadi: ndeapi ari padyo neakaderera macalor snacks muzvikamu zvishanu?]

Iwe unoda kirimu yakasviba, yakaoma uye inotsenga. Ziva chokwadi chekudya chisina kunaka nezvezvakanakisa - uye zvakanyanya - sarudzo dzekuita.

Aizi kirimu

Kubheja kwakanyanya: Edza Edy's (Dreyer's kumadokero kweUnited States), sarudzo iri nani pane yako yakaenzana kudya kunovaka muviri.

Edy's / Dreyer's Cookie Dough ice cream (180 macalorie pa 1/2-mukombe unoshumira) nyore nyore iced zvikamu zvakaenzana zveBen & Jerry's Chocolate Chip Cookie Dough (300 macalorie) uye Haagen-Dazs 'Cookie Dough Chip (310 macalorie). Uyezve Edy's/Dreyer anotakura angori magiramu mapfumbamwe emafuta achienzaniswa nemagiramu gumi nematanhatu eBen & Jerry's uye magiramu makumi maviri eHaagen-Dazs.

Chips

Kubheja kwakanakisa kwechikafu chekoriori chakaderera: Doritos

Doritos 3D's crunched the competition: A 1-ounce serving (32 zvidimbu) zveaya akazadzwa nemhepo cheesy triangles aingova ne130 calories nemagiramu mashanu emafuta. Fritos Chibage Chips inorongedza 160 macalorie uye gumi magiramu emafuta, uye Lay's Sour Cream & Onion Potato Chips pamusoro peiyo runyorwa pa160 macalori ane 11 magiramu emafuta.

Snack cakes (yakafanana-huremu imwe-serving packs)

Kubheja kwakanakisa: Hostess Twinkies, anohwina anohwinha macalorie akaderera

Kushamisika, kushamisika! Izvi zvakanyanya-zvinonyangadza zvinotora keke maoko pasi mudhipatimendi resnack-keke. Imwe Twinkie ine makirori zana nemakumi mashanu uye magiramu mashanu emafuta achienzaniswa neDiki Debbie Donut Sticks (matanda madiki matatu), ayo anopa 210 macalorie uye magiramu gumi nemaviri emafuta. Chenjerera Dolly's Zingers iced vanilla creme-filled makeke (makeke madiki matatu): Nemazana mana nemakumi manomwe emakoriyumu uye gumi nemashanu magiramu emafuta, zvechokwadi haasi madiki macalories ekudya uye anochengeterwa zvakanyanya nguva dzakakosha (senge zuva rako rekuzvarwa rechimakumi matatu).

Fast-chikafu piza

Kubheja kwakanakisa kwekudya kwako kune hutano: Subway's Pizza Sub

Subway's Pizza Sub inouya pakununurwa kwepizza-kuda kununura ine zvishoma zvishoma 448 macalorie uye 22 magiramu emafuta. Taco Bell's Mexican Pizza inokwidza ante ine 570 makorikori uye 36 magiramu emafuta. Chidimbu cheDomino's pepperoni & Italian-sausage pizza mapaki mu684 macalorie uye 35 magiramu emafuta - mamma mia, iwo haasi akadzika macalorie tudyo!

Fast-chikafu 1/4-pound burgers

Kubheja kwakanyanya pane kwako kudya kunovaka muviri zvine hutano: Wendy's Mumwechete (bata chizi)

Iyi 1/4-paundi slab yevhu yemombe inopinza makwikwi ne350 macalorie, 15 gramu emafuta uye 510 milligrams e sodium. Burger King's Whopper Jr. inotakura macalorie 420, 24 magiramu emafuta uye 530 milligrams yesodium, nepo McDonald's Quarter Pounder inopawo macalorie 420, magiramu 21 emafuta uye anoshamisa 820 milligrams esodium.

Ongororo ye