Hunhu Hwako Hwekudya Huri Kukuita Iwe Kufutisa?

Zvemukati

• Ongororo ye

Iwe uri Cocktail Party Princess uyo anobata nzira yake kuburikidza nechiitiko chakasiyana manheru ega ega kana Fast-Chikafu Fiend anobata Chinese takeout uye kubondera pasofa? Chero nzira, kudya kwako kwemanheru kunogona kunge kuri kukanganisa kuedza kwako kuderedza uremu. "Vakadzi vazhinji vanodya hafu kana kupfuura yemakoriyumu avo panguva yekudya uye panguva yemanheru, kazhinji vachiishandisa pamafuta, shuga uye zviyo zvakagayiwa - sarudzo dzechikafu dzinokanganisa hutano hwavo, nhamba uye mafungiro," anodaro SHAPE anobatsira mupepeti Elizabeth Somer, MA, RD, munyori we The Food & Mood Cookbook (Owl Mabhuku, 2004).

Kiyi yekubudirira iri mukugadzirisa madyiro ako nenzira inoenderana newe, nyanzvi dzezvekudya dzinodaro. Shandura peji kuti uwane hunhu hwako hwekudya kwemanheru pamwe chete nehunyanzvi-kuderedza uremu mhinduro dzakanangana nemadyiro aunoda. Isu takasanganisira mana akagadziridzwa mabikirwo naKathleen Daelemans, munyori we Kuwana Chikafu Chakatetepa uye Chine Rudo! (Houghton Mifflin, 2004) uye mubiki akachengetedza 75-paundi yekurasikirwa kwake kwemakore anopfuura gumi nematatu.

THE FAST-FOOD FIEND

Dambudziko Kunyanya kuneta kuti ubike, unozvipa mubayiro nekutora. Asi zviripo zvinouya nemutengo: Iyo yakajairwa burrito ine mazana manomwe emakori uye 26 magiramu emafuta (7 akazara); chinowanzo shumirwa cheChinese huku dhishi, senge kung pao, ine chiuru macalorie. "Asi chikafu chekukurumidza hachifanirwe kunge chakafanana nejunk," anodaro Lisa Sasson, RD, mubatsiri purofesa wekiriniki padhipatimendi reNew York University yezvekudya kunovaka muviri, zvidzidzo zvekudya uye hutano hweveruzhinji muNew York City. Enda kunze kwebhokisi re pizza, inoratidzira Carolyn O'Neil, MS, RD, munyori-munyori we Iyo Dish: PaKudya Hutano uye Kuve Wakanaka (Atria Books, 2004). Zvidzidzise iwe kutsvaga sarudzo dzakagwinya munzvimbo dzisingafungidzike.

Mhinduro dzeKukurumidza-Kudya Fiends

Tarisa sarudzo dzakaderera-macalorie pane ako eanofarira-chikafu majoini. Sarudza zvidimbu zvidiki uye ndiro dzakagadzirwa nemafuta mashoma. Semuenzaniso, chinja burrito yemombe nekirimu yakasviba yeakakangwa huku nyoro taco ine salsa. Iwe uchachengetedza 510 macalorie uye 22 gramu emafuta. Trade General Tso's huku yehuku yakabikwa nemuriwo nekapu yemupunga webrown. Iwe uchachengetedza mazana mashanu emakoriyumu, uye mukati memazuva manomwe ekudya ekutora unenge wacheka macalorie akakwana kuti urasikirwe 1 pondo.

* Regedza kudaro "kukosha-kufunga." Biggie sizing inopeta mafiritsi ako kweimwe kota, asi muviri wako unobhadhara. Kushanda kukuru kwefrench fries ine 520 macalorie uye 26 gramu emafuta. Kunyangwe ichiri isiri sarudzo ine hutano, diki sevhisi ine 210 macalorie uye gumi magiramu emafuta. Pane kudaro, rayira mbatata yakabikwa ne salsa; 5-ounce mbatatisi ine 100 macalori chete, hapana mafuta uye 3 magiramu e fiber.

* Dzidza kugadzira yako "chikafu chekukurumidza," anodaro cookbook munyori uye uremu-kurasikirwa guru Kathleen Daelemans. Panzvimbo pekumira paresitorendi mushure mekushanda, tora chimedu chehove nyowani pamusika wako, waunogona kuzopisa mu microwave mumaminitsi. Paunenge uri muchitoro, unganidza pane mashoma staples ayo anoita kurova chikafu chine hutano cinch, senge pre-yakashambidzwa miriwo, saladhi-bhagi veggies uye bhinzi nhema dzemumagaba.

KUDZIVISA DIVA

Dambudziko Kutsigira pane yakadzorwa-koriori chikafu - kofi yekudya kwekuseni uye yemuriwo-chete saradhi yekudya kwemasikati - inoita kuti unzwe uine hunhu. Asi chokwadi ndechekuti hausi kuwana zvinovaka muviri zvakakwana kuti uzviite mukati mezuva. Manheru wave kurova madziro. "Uri kufa nenzara!" Sasson anodaro. "Usambozvibvumira kunzwa nzara - ine rebound mhedzisiro." Mhedzisiro yacho "kukurumidza kudya" panguva yekudya kwemanheru, O'Neil anodaro, chirongwa chebinge chinogona kukusiya uchinzwa kukundwa uye kushushikana.

Mhinduro dzekudzora Divas

Kuchengeta mamoods akatsiga uye kudzivirira kunwa panguva yekudya, govanisa kudya kwemangwanani uye masikati muzvikafu zvinovaka muviri zvemawidhi-matatu kana mana mumaawa ese ezuva, uchirangarira ako macalorie akapedzwa. "Haugone kudzora hunhu hwako kana uri munhu anofura, asi unogona kudzora pfungwa yekunyanyonzwa nzara uye kuzvimisikidza kudhakwa," anodaro Madelyn Fernstrom, Ph.D., director weYunivhesiti yePittsburgh Medical Center Weight Management Center.

* Ranga kuonda kwekudya kwemasikati saladi. Wedzera mapuroteni akaonda kumagidhi ako uye iwe ucharamba uine nzara. Edza 3-4 maunzi emvura-yakazara tuna, 1/2 mukombe webhinzi, akachekwa mazai machena kana ounce maarumondi akachekwa, O'Neil anopa zano.

* Sarudza yakakwira-vhoriyamu, yakakwira-fiber chikafu chekudya kwemanheru. Iwe unogona kuve nechikafu chinogutsa pasina kufuridza rako rose rezuva rekoriori mugove mune imwe husiku wakagara. Ingo ita shuwa kuti huwandu hweizvo zviri mundiro yako hunobva kune miriwo yakagadzirirwa zvine hutano.

MHOSVA INONYANYA

Dambudziko Mushure mekudya izvo zvaunofunga kuti zvine musoro kudya kwemanheru - chikafu chakaomeswa nechando uye mamwe matomatisi echerry - kunwa kunotanga. Kunyangwe iwe uchingobika pamaokie maviri kana matatu panguva, husiku hunogara huchiguma nebhokisi risina chinhu sema 1,440 makori macalorie awakadya. "Nzara ingave yechokwadi uye ndeyechokwadi kana mupfungwa," Daelemans anodaro. "Kana chikafu chiri chigadziriso chechinguvana kune chero chimwe chirikurwara, hachishande -- uye inguva yekuongorora mamwe magadzirirwo chaiwo. Kana uine nzara yechokwadi, unoda mamwe macalories ane zvinovaka muviri pakudya kwemanheru uye kuronga. pamberi pekurwisa chikafu. "

Mhinduro dzeNother Nosher

* Ona kuti chii chiri seri kwekudya kwese ikoko. Chengeta chinyorwa chezvekudya kwevhiki mbiri kuti usvike pasi pechikonzero nei uri kudya, Daelemans anodaro. Nyora nguva dzawakadya, zvawakadya uye zvawanga uchinzwa panguva iyoyo.

Shanda mafuta ane hutano mukudya kwako kwemanheru. Kana uchiri nenzara maminetsi makumi maviri mushure mekudya kwemanheru, zvinowanzoreva kuti wanga usina mapuroteni akakwana kana mafuta - zvese zvinokwidza chikamu chekugutsikana kwekudya. Uye hapana chikonzero chekuve mafuta-phobic. "Mafuta mashoma anoenda kure," anodaro O'Neil. Edza kunwisa teaspoon (angori 40 makorikori) yeremoni- kana basil-yakaiswa mafuta omuorivhi pamusoro pemiriwo yakabikwa.

* Mushure mekudya kwemanheru, gadzirira zvekudya zvezuva rinotevera. Nekugeza sipinachi, kuchekerera hanyanisi, kusvuura makarotsi kana kugezesa mazambiringa, unogutsa chishuwo chako chekuve pedyo nechikafu nenzira ine hutano, anodaro Daelemans, uye unenge uchiona kuti kudya kwemanheru kunovaka muviri zvakare.

* Ronga zvekudya zvako. Sevha mazana maviri emakori ako ezuva nezuva ezvese mushure mekudya kwemanheru. Vapatsanure nenzira yakakunakira iwe. Kufanana nekubhururuka husiku hwese? Tora zvinofadza mushure mekudya kwemanheru izvo zvinopa vhoriyamu yakakura kune mashoma macalorie, akadai semapopcorn akareruka, miriwo isati yachekwa ine salsa kana Mock Deep-Fried Chickpeas (ona resipi pano.) Kana, gurai kudya kwako kwemanheru muzvikamu zviviri; idya hafu paawa yako yakajairika uye yakasara gare gare manheru, Daelemans anopa zano.

HOSVA YEMAHARA PRINCESS

Dambudziko Manheru ako idutu rebasa uye zvemagariro zviitiko zvine cosmos uye zvinofadza; hauna kumboshandisa ovheni yako kune chimwe chinhu kunze kwekuchengetera shangu. Zvinotonyanya kukosha, hauna kumbobvira watora kutonga kwezvaunodya pakudya kwemanheru.

Chikonzero chako? Icho chiitiko chakakosha. "Asi ichi hachisi chiitiko chakakosha; izvi ndizvo zvakajairwa nehupenyu hwako," Sasson anodaro.

Mhinduro dzeCocktail Party Princesses

* Usamborova party uchiziya nenzara. Huya kechipiri, kudya kwemasikati kudiki kuti ushande, semuto kana pasta dish ine mapuroteni (ona resipi yeSesame Noodles Nehuku), uye idye ingangoita awa imwe usati wabuda kunze kwegonhi, Sasson anopa zano. Kana kuve neka150-calorie protein bar "kuti ubvise," anodaro Fernstrom.

Seta zvinangwa zvechiitiko chimwe nechimwe. Kuronga pachine nguva mberi ndiko kwakakosha. Kana mabiko ari muresitorendi huru, chengetedza macalorie ayo, Daelemans anodaro. Chaizvoizvo jongwe rekutenga? Edza kutora kurumwa katatu kune hutano (iyo crudités) yeese yakakwira-koriori kuruma (iyo crab puffs) iwe yaunodya. Zvakare, pachinzvimbo chekufudza, isa pamwe kudya pane chairo ndiro - uye wozodzora kudya kwako wapedza.

* Chengeta chinwiwa chako-chinwiwa chinwiwa kune imwechete kana maviri - max. Zvinwiwa zvinowedzera macalorie asina chinhu kuzere wezuva rako pasina kuita chinhu chekuzadza iwe. "Zvinwiwa hazvionekwe nemuviri pamwe chete nechikafu," Fernstrom anodaro. Kuti uchengetedze kutarisa kwemutambo, bvunza mubhawa kuti akugadzirire mocktail ne seltzer, kupfapfaidza kwecranberry muto uye chimedu cheraimu, O'Neil anopa zano.

Ongororo ye