Cheka Macalorie Paunodya Kunze-Ingosarudza Menyu

Zvemukati

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Mushure mekutanga kunonoka, koriori inotarisisa pamamenyu eresitorendi (ayo New FDA Ruling inoita zvinomanikidzwa kumaketani mazhinji) pakupedzisira ave kuve anozivikanwa. Uye mune chidzidzo chakavakirwa muSeattle, huwandu hwevanhu vanoti vanotarisa ruzivo rwehutano mumaresitorendi rwakapetwa katatu mumakore maviri apfuura. Kuve neruzivo pamamenu kunoratidzika kunge kuri kushanda, kukurudzira vatengi kuodha chikafu neavhareji yemakumi mana nemakumi matatu emakoriori, kutsvagisa kunoratidza.

Asi kana zvasvika pakudya zvine hutano, macalorie haasi iwo chete chinhu chakakosha. Uye kana wangotanga kuyedza kuyera muzvinhu zvakaita semafuta, faibha, uye sodium, data rekudya rinowedzera kuvhiringa. Saka takabvunza Rosanne Rust, nyanzvi yezvokudya uye munyori we Restaurant Calorie Counter yeDummies kuti ubatsirwe kunyora mavara aya.

1. Kutanga, tarisa pakushanda saizi. Ichi ndicho chinhu chepamusoro chinokanganisa vanhu kumusoro, anodaro Rust. Ivo vanofunga ivo vari kuraira chimwe chinhu zvine hutano zvine hutano, vasingazive kuti kudya kwacho kuri kuita maviri servings (uye zvakapetwa macalorie, sodium, mafuta, uye shuga), kana kuti iyo data rezvehutano rinongofunga nezve imwe chete. chikamu chekudya checombo. (Dzidza 5 Chikamu Chekudzora Matipi ekumisa Kudya Zvakawanda.)

2. Wobva watarisa macalorie. Vavarira chimwe chinhu chakatenderedza mazana mana macalorie, kunyange chero chinhu chiri pakati pe300 ne500 chichaita, anodaro Rust. Kana iwe uchitsvaga chekudya, enda kune zana kusvika mazana maviri macalorie. (Kana Mamwe MaCalori Ari Nani.)

3. Ratidza huwandu hwemafuta. Mafuta-isina haisiriyo yakanakisa sarudzo, sezvo vagadziri vanotsiva inoravira inoshaikwa nezvimwe zvinowedzera seshuga. Asi Ngura inokurudzira kuisa kapu pane mafuta akaguta, nekusarudza chikafu kana zvekudya pasina zvinopfuura magiramu matanhatu emafuta pakushanda. "Kuti ndipe maonero, vakadzi vazhinji vanofanirwa kuvavarira kuwana magiramu gumi nemaviri kusvika makumi maviri emafuta akazara pazuva, akazara," anodaro. (Tinofanira Kupedzisa Hondo paFat?)

4. Tevere, enda kune fiber. Iyi iri nyore-ingotsvaga nhamba yakakura kupfuura zero, anodaro Rust. "Kana chimwe chinhu chine zero fiber uye isiri protein (senyama), ingangove chigadzirwa chakaderera-fiber chingwa." Izvi zvinoreva kuti iwe unowana macarbs uye shuga kubva mairi-uye kwete zvimwe zvakawanda.

5. Pakupedzisira, tarisa mashuga. Zvimwe zvekudya zvine hutano (semichero kana mukaka) zvine shuga yakawanda, saka izvi ndezvekudzura sarudzo dze-super-saccharine nekutora mativi akangwara. "Unoziva kuti mune shuga mumadhizeti nemasoda, asi zvakare inopinda mumasosi ekudhibha seBBQ nemasaladhi ekupfeka," anotsanangura kudaro Rust. Shandisa njere dzako; kana chimwe chinhu chikaita senge chiri kure (50 gramu yeshuga mune hamburger?), chenjera. (Zvakare, tarisa iri nyore Nongedzo kuShuga Detox Kudya.)

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