Maitiro Ekudya Hutano Paunenge Uchidya Kunze

Zvemukati

• 10 Nyanzvi Mazano eKudyira Kunze paKudya
• Zvokudya (uye Zvokudzivisa) Paunenge uchidya kunze kwekudya
• Ongororo ye

Kuenda kunodya manheru ano? Iwe une yakawanda yekambani. Vanoda kusvika makumi manomwe neshanu muzana vedu tinodya kuresitorendi kamwe chete pasvondo, uye makumi maviri neshanu muzana vanodya kunze mazuva maviri kana matatu ega ega, maererano neongororo yakaitwa neUSDA.

Uye, hei, nei usingadaro? Kurega mumwe munhu achibika kuri kuzorora-kurapa kwakanaka mushure mezuva rakabatikana.

Dambudziko nderokuti, saizi yezvikamu zvakabhowa mumakore achangopfuura - uye vazhinji vedu tinowanzo kupuruzira kuruma kwese. Tsvagiridzo yakaitwa naBrian Wansink, Ph.D., munyori we Kudya Kusine Pfungwa, inoratidza kuti tinoramba tichingobata kusvikira mahwendefa edu asisina chinhu pane kumirira kuti miviri yedu iratidze kuti takaguta, kunyangwe hazvo saizi yakakura sei. Saka kunyangwe iwe uri kudya yakaderera-calori yekudyira chikafu, iwe unogona kunge uchidya nenzira yakawandisa yacho.

Kufarira chikafu chakanyatsogadzirirwa muresitorendi ndechimwe chemufaro mukuru muhupenyu. Nekuteerera aya marongero kana uchidya kunze kwekudya mumaresitorendi aunofarira, unogona kunakidzwa neChina, Mexican, Thai, Italian, uye American eateries pasina kutaura ciao ku lasagna kana kurumidza luego to tostadas.

10 Nyanzvi Mazano eKudyira Kunze paKudya

1. Dzika nzara-iwe-mazuva ese maitiro. Wakagadzirira kudya kwemanheru kukuru, saka unorega kudya kwemasikati. Inzwi rakajairika? Usadaro. Panguva yaunosvika kuresitorendi wanzwa nzara, uye mhoro, heino bhasikiti rechingwa! Zvidimbu zviviri kana zvitatu gare gare (nebhotoro, chokwadika), wakadya mazana macalorie — uye hauna kana kumbotaura newetaita. Pane kudaro, chera mukudya kwemasikati kwakareruka, zvakadai sesaladhi nesaumoni uye mavheji uye roll-grain roll.Zvadaro masikati machena, iva nechikafu chiduku-chigaba cheGreek yogati kana chitsama chenzungu (edza izvi gumi zvine utano nemhodzi). Kuchengeta nzara yako iri pasi pesimba zvinoreva kuti hausi kuzonyura mudengu rechingwa iyo nguva yaunoratidzwa kutafura yako.
2. Enda nyore pawaini. Kana iwe uchida girazi repinotini noir, nenzira dzose, iva nayo. Ingo usapfuura mwero. Imwe ongororo yakawana kuti vakadzi vakapinda muzvinwiwa zvinodarika zviviri pazuva vakadya zvinosvika makumi matatu muzana macalorie (nekuti iro girazi rechipiri reti rinonaka zviri nani nechidimbu chekeke rekokoreti, handiti?). Namatira kune rimwe girazi rewaini-zvinova ndizvo zvinokurudzirwa neAmerican Medical Association sezvakanakira hutano hwako. (Yakabatana: Maitiro Ekutora Yakaderera-Carb Waini)
3. Ngwarira ndiro dzakanyorwa kuti "mwenje." Kuwedzera kwekudya kweresitorendi kwakaderera-koriori kuri kuratidzwa pamamenu-uye tinozvida!—asi zvinosuwisa kuti zvanzi hazvisi zvechokwadi nguva dzose. Verenga menyu zvakanyatsonaka. Tarisa chiyero cheprotein isina kuonda (hove, chipfu chehuku, nyama yenguruve, steak), yakaoma makabhohaidhiretsi (mupunga wakasviba, yakazara gorosi pasta) uye monounsaturated mafuta (canola kana maorivhi). Kana iwe uchida rumwe ruzivo kuti rukubatsire iwe kusarudza chikafu chine hutano, enda kune webhusaiti yeresitorendi pamberi penguva kuti uone kana ivo vakanyora ruzivo rwehutano kune imwe neimwe dhishi.
4. Dzidzira kudzora chikamu. Idya makota matatu ezviri mundiro yako wobva wamira kana uchidya kunze kwekudya. Sekureva kwaJames Hill, Ph.D., director weCentre for Human Nutrition paUniversity yeColorado, nhanho imwe chete iri nyore inogona kuveura kusvika mazana matatu emakori kubva pachikafu chako. Zvakare, iwe uchagutsikana kubva pakudya 75 muzana yekudya kwako kwemanheru zvekuti iwe haungambopotsa izvo zvakawedzerwa zvishoma.
5. Iva akangwara nezve saladhi. Pabhawa resaladhi, zadza ndiro yako nemavheji, magreens, chickpeas, uye edamame, uye pamusoro payo nepupuni imwe chete kana maviri emafuta akaderera. Deredza mabhekoni bits, chizi, croutons, uye kupfeka kwakanaka. Ditto yepasta, tuna, kana huku salads kushambira mu mayo. Gara kune kota-kapu inoshumira kana zvishoma. (Related: Iwo Akaderera Hutano Salads pane Zvaunofarira Lunch Spots)
6. Usatya kubvunza. Maresitorendi anokudza marudzi ese ezvikumbiro zvakakosha - zvese zvaunofanirwa kuita kutaura. Raira chikafu chako chakagochwa, chakabikwa, chakabikwa, chakabikwa, kana chakabikwa pachinzvimbo chekukangwa. Kumbira kuti ndiro dzigobikwa nemafuta emuorivhi mashoma pane butter. Kumbira mamwe mavheji - uye pasita shoma - mune yako pasta primavera.
7. Sarudza puroteni yakanakisa. Unofanira kuwana steak here? Iyo 10-ounce mbabvu-ziso rinogona kurongedza 780 macalorie kana zvimwe. Tsvaka nyama yemombe yakaonda, senge nyoro, steak, kana mucheka paunenge uchidya kunze kwekudya. Iyo yakakurudzirwa kushumira saizi ingangoita 5 ounces (inenge saizi yechanza cheruoko rwako). Kana iyo resitorendi ikasapa imwe idiki, cheka chikamu chako muhafu uye ugoenda nekuzorora kumba. (Wobva washandisa iyo yekuwedzera nyama mune aya Steak, Polenta, uye Avocado Bowls!)
8. Wana zvakawanda nemari shoma. Saka vanhu vazhinji vanobatirira papfungwa yekuti vanofanirwa kudya entree. Says ndiani? Raira maviri anofadza pachinzvimbo uye iwe unozoteedzera kaviri chikafu asi idya zvishoma zvakazara. Kana kuva nechikumbiro chimwe chete uye goverana kosi huru neshamwari.
9. Gadzira swaps ine hutano. Sarudza zviyo zvakaita semupunga webrown kana chingwa chezviyo pane chingwa chichena chakanatswa nemupunga. Pfuura maFrench fries uye cheese-stuffed mbatata uye ronga miriwo miviri, yakabikwa, kana saladhi nemiriwo. Panzvimbo peyakagocha epasta ndiro, sarudza iwo ane madomasi sauces, ayo anowanzo kudzikira mumafuta uye macalorie. (Nechekuita: Isu *Takafungira* NeIdzi Gumi Dzine Hutano Nekukurumidza Zvekudya Zvokudya)
10. Idya dhizeti. Hatisi kutamba. Edza kuzviramba iwe souffle yechokoreti uye iwe unogona kungoisa pasi pane chimwe chinhu chakaipisisa (sebhokisi rese reice cream) paunosvika kumba. Iyo smart yekudyira kunze pane dhizaini dhizaini: Odha imwe dhizeti yetafura. Kuruma kushoma kunofanira kugutsa zino rako rinotapira. Hausi mumood yekugovana? Kumbira dessert yakaderera-calori yemabriji kana muchero sorbet.

Zvokudya (uye Zvokudzivisa) Paunenge uchidya kunze kwekudya

Edza izvi zvakaderera-koriori chikafu chekudyira uye sarudzo dzakanaka pane ese marudzi eresitorendi.

Chikafu chekutenga

• Sarudza: Huku yakakangwa kana hove (bvunza muto wega uye shandisa chipunu chimwe chete) negirini saradhi (kupfeka padivi)
• Kwete: Zvikafu zvakadzika-zvakabikwa. Gadzira aya matatu anoshuvira-kuchimbidza-chikafu mabikirwo kumba panzvimbo

Mexican

• Sarudza: Fajitas inogadzirwa nenyama dzakakangwa nemiriwo, burritos kana enchiladas izere nehuku, shrimp, kana nyama yakaonda uye hushoma hwechizi
• Kwete: Ndiro dzakaputirwa nechizi, chimichangas dzakakangwa, bhinzi dzakafiritwa, mbiya hombe dzetortilla chips (mashoma ane salsa akanaka, #balance), pitchers dzemargaritas (namira kune rimwe girazi)

ChiJapanese

• Sarudza: Sushi inogadzirwa ne shrimp, tuna, tofu, kana miriwo, sashimi, miso soup, teppanyaki ndiro (nyama, hove, kana miriwo yakabikwa pane griddle yesimbi)
• Kwete: Tempura, ndiro huru dze sushi rolls (imwe neimwe inogona kuva 250 makorikori kana kupfuura, uye iwe unogona nyore kudya maviri kana matatu), teriyaki (muto unogona kuva neshuga yakawanda)

ChiChinese

• Sarudza: Shiringi yakakangwa, huku nemiriwo, mupunga wakasviba mupunga
• Kwete: Zvidyo zvine muto wakakora unotapira-uye-wakasviba senge Kung Pao huku, hombodo hombe dzemupunga, dzakakangwa mazai emazai, lo mein, zvingwa zvakabikwa kana zvakadzika-zvakakangwa senge mombe yeorenji

Indian

• Sarudza: Tandoori huku kana zvimwe zvekudya zvakabikwa muhovhoni yetandoor; tsvaga "tikka" kana "bhuna" ndiro, dzisina kuvharwa nesosi inorema (kana DIY idzi 8 Nyore Indian Chikafu Mapoka)
• Kwete: Madhishi anouya nesosi dzakakora, naan (chingwa cheIndia chinowanzozara nembatatisi kana kokonati uye chakaiswa bota), masamosa akakangwa zvakadzika.

ChiItalian

• Sarudza: Muriwo kana chikafu chegungwa antipasto, minestrone soup, hove kana nyama yehuku inoshumirwa nemiriwo, nyama yakakangwa
• Kwete: Zvikafu zvakadzama-zvakabikwa uye zvechingwa senge veal kana eggplant parmesan, sauces anotapira senge fettuccine Alfredo, ndiro dzakazara nechizi senge manicotti uye calzones

Kofi Shop

• Sarudza: Kofi 8-ounce nemukaka; 11 macalorie
• Kwete: A 20-ounce latte; 340 makorikori (Inoenderana: Hutano Kofi Zvinwiwa Zvinongoravira Zvinofadza)

Ongororo ye