An Infographic Yekushandira Saizi kune Ako Anofarira Hutano Zvikafu

Zvemukati

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Kunyangwe iwe ukadya chikafu chinovaka muviri, unogona kunge usiri kudya smart. Kana tichiziva kuti chikafu chine hutano, tinowanzofunga kuti hazvina basa kuti tinodya zvakadii, anodaro Paige Smathers, RDN, nyanzvi yezvokudya yakavakirwa padyo neSalt Lake City, Utah.Sezvo saizi isiriyo yekushandira inogona kungokuvadza kudya kwako sekudya kusiri iko, iyi ndiyo nzira chaiyo yekumisikidza gumi zvine hutano asi zvinonyengera zvekudya. (Uye tingapa here idzi Nyowani uye Yakavandudzwa Yakaderera-Calorie Snacks kuti Tame Cravings? Takaedza 'em ese, uye ari zvinonaka.)

Zviyo

Kana uri kuzadza mbiya yakajairwa nezviyo mangwanani, ungangove uri kudonhedza makapu maviri, anodaro Katherine Isacks, RD, chiremba wezvekudya anogara pedyo neBoulder, Colorado. Kanganiso iyi yakajairika: "Vanhu havana kana mubato pahukuru hwechikamu chavo chezviyo," anodaro Isacks. Tarisa mashoma ekushandira pane ako aunofarira mabhokisi-ivo anowanzo ari 3/4 mukombe kune imwe kapu. Kana iwe uchidya zvinopfuura ndiro imwe, sezvinoita vanhu vazhinji, iri dambudziko rakatokura, kunyangwe isiri iyo vhuga vhezheni. "Chiyo chine hutano chakanyanya-fiber chinogona kupedzisira chave chakanyanya-koriori uye chine carb-yakatakura kudya kwemangwanani kana ukadya zvakanyanya," anodaro Isacks. Anokurudzira kutenga mbiya diki inokwana mukombe chete. Chizadze, ufare nacho, uye zviitwe. (Shumira imwe yeIyo Yakanyanya Kupfuma Zviyo Sarudzo dzeKubatsira Iwe Kurarama Kureba.)

Chinwiwa cheranjisi

Dambudziko rekutanga nemuto nderekuti rakaderera kune muchero wese. MaOrange ane faibha uye anogona kurongedza akawanda antioxidants pane yakagadziriswa, fomu yemvura, anodaro Isacks. (Dzidza nyaya yacho yose muChii Chine Hutano, Maorenji kana Muto weOrange?) Zvisinei, kana usingakwanise kufungidzira kudya kwemangwanani usina chinwiwa, ino ndiyo imwe nguva yekugadzirisa nzvimbo yako. Vazhinji vanhu vanozadza uye pasi girazi re7-ounce kana zvakatonyanya, girazi regumi nembiri, iyo yekupedzisira inorongedza makirori 175 uye magiramu makumi matatu neshuga! Tenga diki girazi rejusi raunogona kuwana uye rizadze iyo 3/4 yenzira, anodaro Isacks. Iyo yakakodzera saizi yechikamu kuchengetedza yako carb uye macalorie ekudya munzvimbo inonzwisisika ndeye 4 ounces.

Cheese

Kunyangwe cheese izere necalcium uye protein uye iri chaizvo ine hutano, iri calorie-dense. Iyo hafu-mukombe weiyo shredded cheddar, semuenzaniso, inorongedza 229 macalorie. Cheese inogona kunyanya kunetsa kune vakadzi vakacheka nyama uye kushandisa chizi sechinotsiva, anodaro Isacks. "Vachadya maiza matatu echizi kuti vawane mapuroteni avo makuru, uye vari kuwana zvakapetwa kana zvakapetwa katatu macalorie pane dai vaine nyama yakaonda yenguruve kana zamu rehuku," anodaro. Zano rake: Funga nezvechizi sechinhu chinonhuhwirira uye sarudza mhando dzakashinga sembudzi kana bhuruu chizi kuti usase zvidiki (zvingangoita ounce) pamazai nemimwe madhishi (seThe 10 Best Cheese Recipes Kugutsa Zvido Zvako.). Nenzira iyoyo iwe unowana kungofanana nekuwanda kwemakirori mashoma. Zvekudya zvekudya zvekudya zvekudya zvishoma, tenga matanda echizi kuti utore fungidziro yekucheka one ounce kubva pachivharo.

Yogati

Paunotenga yogati mumudziyo muhombe, zviri nyore kutora zvakawandisa. Vavarira anenge 6 ounces, kana 3/4 mukombe, panguva, anodaro Smathers. Zviyere, kanenge kekutanga. "Tora mufananidzo wepfungwa kuti zvinoita sei, uyezve pese paunodya yogati, tarisa kune iyo saizi saizi," anodaro Smathers. Ehezve, iyo mhando yeyogati inokosha zvakare. Nguva dzose svikira yogati yakajeka yeGreek - haufanire kunetseka nezveshuga, uye haufanire kunge wakachengetedzwa kwazvo pamusoro pezvikamu zvako (kudya maununundi 9 pachinzvimbo chechitanhatu chemafuta akazara kunongodhura macalorie makumi masere. ) Asi kunyangwe nekudya kwakanaka, zvakakosha kuchengetedza saizi yechikamu kuitira kuti ugone kuzadza chikafu chako neakasiyana-siyana ekudya, Smathers anodaro. (Edza imwe yeaya gumi Anonaka echiGiriki Yogurt Recipes.)

Popcorn

Izvi zvinoenderana nekuti uri kudya pamberi peNetflix kana IMAX. Iyo yakanaka popcorn inogadzirwa pamba uchishandisa mweya popper, kwete kusunganidzwa mu butter kana shuga. Ipapo iwe unogona kudya 3 kana 4 makapu, hapana hombe, anodaro Smathers. (Zvinongokudyira 100 macalories kana zvakadaro.) Unogonawo kurega kudya kamini bag kemicrowaveable popcorn. Nzvimbo yebhaisikopo, zvisinei, inyaya yakasiyana. "Unofanirwa kufunga nezve izvo zvakaiswa pamapopcorn, uye izvo zvinoshandura kuti chiyero chakaenzana sei saizi," anodaro. Kunyangwe bhegi diki paCarmike Cinemas, semuenzaniso, i530 macalorie. Kana iwe uchinyatsochida, tenga idiki diki sarudzo uye wozvipatsanura neshamwari shoma. Deredza mugove wako kusvika kumakapu maviri, uye usaite ichi chiitiko chenguva dzose, anodaro Smathers. (Ipa popcorn yako inonakira kusimudzira neimwe yeaya Hutano Popcorn Recipes ane Tricked-Out Toppings.)

Avocado

Holy guacamole! Kunyangwe avhareji yeAmerica inodya inenge hafu yekotapeya kamwechete, saizi yakakurudzirwa yekushandira ingori 1/5 yemuchero, maererano neCDC data. Asi usatombo kunetseka zvakanyanya nezve kutema chidimbu chemakumi maviri muzana. "Ini ndinofunga nzira yakanaka yekuenda kune avocado iri chero kubva kota kusvika hafu panguva," anodaro Smathers. Mafuta ane hutano mumaavocado anozokubatsira kuti unzwe uzere paunenge uchipa iyo inotapira, inogutsa mameseji ako ekuravira mabhudhi anoda. Dambudziko nekudya muchero wese? Inopfuura mazana matatu emakori. (Chinja ne10 Savory Avocado Recipes (Iyo Haisi Guacamole).

Pasta uye Rice

Vanhu vazhinji vanozadza hafu kana kupfuura yendiro yavo nemativi ane sitachi aya. Iro idambudziko nekuti pasta kana mupunga zvinofanirwa kutora chikamu chimwe chete muzvina cheiyo real estate, anodaro Smathers. Sezvo isu tichiziva kuti chikafu ichi hachisi chakangwara kusarudza, zviri nyore kuzviudza iwe kuti enda muhombe kana kuenda kumba. Iri idambudziko nekuti kana iwe uchidya ndiro ine spaghetti, iwe uri kudzikisira nzira yakawanda macalorie uye carbs kupfuura iwe zvaunoda. Uyezve, hausi kuwana mapuroteni akakwana uye michero nemiriwo. "Kana iwe ukaisa pasita pakutanga, hapana mukana wekusara nenzvimbo kune chero chinhu kunze kwemashizha emabhurocha," anodaro Seattle-based nutritionist Marlene Maltby, R.D.N. (Svetuka mhosva: 15 Low-Calorie Pasta Recipes for a Healthy Italian Dinner.)

Nuts

Mafuta ane hutano mumiti akave akabatanidzwa kune zvakasiyana-siyana zvehutano zvinobatsira. Zvisinei, mukurumbira wavo wakanaka unogona kuunza matambudziko: Nemhaka yokuti vanhu vanofunga nezvenzungu sechikafu “chakanaka,” vanofunga kuti vanogona kudya chero zvavanenge vachida, anodaro Smathers. Kota yekombe, kana shoma shoma, kushandira zvine hungwaru. Kuti ikubatsire kunamatira pane izvo, tenga nzungu dzisina kuiswa sarufa, inodaro maSmather. Miviri yedu yakarongedzerwa kushuvira munyu, saka zvakaoma kuisa nzungu dzine munyu pasi. Zviri nyore kugara uchidzora nenzungu dzisina munyu nekuti unozorwara nekunaka mushure mechinguva. Panzvimbo pokuvasiya mugaba kana kuti mugaba wakawanda, govera nzungu mumabhegi maduku kuitira kuti uve nokushumira kwakakodzera kwakagadzirirwa nguva dzose. Vabatanidze nemichero mitsva kana miriwo kuti ikubatsire kuzadza pasina kurodha pamakoriori, anodaro Maltby.

Nut Butters

Kuunganidza spoonfuls haisi shamwari yako. Kufanana nenzungu, nut butters inogona kuva inovaka muviri, asi inotakura macalorie akawanda uye inodzika kunyange nyore nyore kupfuura nzungu. Edzai 2 mashupuni enut butter kuitira kuti iwe ugone kuona kuti inoratidzika sei chaizvo. Vavarira iyo yakawanda nguva yese yaunoidya, anodaro Smathers. (Heino makumi mana "Betcha Haana Kumboedza Izvi!" Nzira dzekudya Nut Butter.)

Trail Sanganisa

Zviri nyore zvinoshamisa kudya yakawanda nzira yekusanganiswa. Zvakanyanya, izvo, zvekuti Smathers vanowanzo kurudzira trail musanganiswa kune vatengi vanotarisa kuwana uremu. Kana zvisiri zvako, namatira kune 1/4 kusvika 1/2 mukombe, yakaiswa mumapurasitiki epurasitiki kuitira kuti usakwanise kuenda pamusoro pegungwa. Izvo zvakajairwa zvikamu zvetrail musanganiswa zvinowanzove zvakakwirira mumacalorie (nzungu, semuenzaniso) kana yakakwirira mucarbs (semuchero wakaomeswa uye zvihwitsi zvimedu). Nekusanganiswa kweprotein yakakwirira, Smathers inomutsa pamwe kokonati flakes, nzungu mbishi, uye cranberries dzakaomeswa (ndiyo The Ultimate Healthy Trail Mix).

Smoothies yemabhodhoro

Tarisa chitaridzi: Kazhinji zvigadzirwa izvi zvinotakura hukuru hwakawanda hwekushandira. Kana iwe ukaputira chinhu chose, iwe unodzika yakawanda carbs uye macalorie, asi pamwe kwete akawanda anozadza mafuta uye mapuroteni. "Dambudziko nazvo nderekuti makabhohaidhiretsi haanyatsokupa simba rinogara," Smathers. "Iyo inokupa iwe nekukurumidza simba rinokurumidza asi iwe unoita mhando yekurovera pairi nekukurumidza, uye unonzwa nzara munguva pfupi uye zvinogona kutungamira mukudya zvakanyanya." Iwe uri nani pakuita gumi nemaviri-ounce smoothie kumba nezvibereko uye yakazara-mafuta yakajeka yogreek yogati, anodaro maSmathers. . uye woibatanidza nechimwe chinhu chakafuma mumapuroteni nemafuta.

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