Kudya ndi kuchepetsa makilogalamu nthawi zambiri sizingakhale zophweka pokhapokha mutakhala ndi ndondomeko yolimba, kuphatikizapo ndondomeko za chakudya tsiku ndi tsiku ndi mndandanda wathunthu wogula. Zipangizo zing'onozing'ono za khitchini zidzabwera bwino, monga makapu, miyeso yowonjezera, ndi khitchini. Muyenera kuzigwiritsa ntchito kuti muyese magawo mpaka mutayesa kulingalira kukula kwa utumiki.
Kukonzekera Patsogolo
Yambani pokonzekera chakudya chanu ndi zakudya zopsereza kwa masiku angapo kapena mwinamwake sabata, malingana ndi momwe mumachitira masitolo. Ikani chakudya chonse cha tsiku ndi tsiku ndikuyika pamodzi mndandanda wamagula kuti mutenge kakhitchini ndi zakudya zomwe mukusowa. Gulani zakudya zomwe zikugwirizana ndi ndondomeko zanu za chakudya ndikupewa zakudya zamakono komanso zakudya zomwe zingathe kuchepetsa kuyesayesa kwanu.
Ndiye mumakonza bwanji chakudya chochepa cha calorie? Inde, muyenera kudziwa kuchuluka kwa makilogalamu omwe mumadya. USDA's SuperTracker ingakuthandizeni ndi zimenezo. Nkofunikanso kusankha zakudya zowonjezera zakudya. Popeza mukudula makilogalamu anu, mudzafunika kupanga kalori iliyonse. Zakudya zapamwamba, zipatso zam'madzi ndi zamasamba, mapuloteni onse ndi mapuloteni otsika kwambiri ayenera kupanga zambiri zamtundu wanu wa tsiku ndi tsiku.
Kukonzekera kwa zakudya sikovuta konse, koma kungatenge pang'ono, kotero pano pali zitsanzo ziwiri zomwe mungachite kuti muyambe.
Chitsanzo choyamba sichikhala ndi zotsekemera zilizonse, koma mukhoza kuziwonjezera ngati mukufuna. Ndondomeko yachiwiri ya chakudya imaphatikizapo zakumwa zamchere, koma mukhoza kuzichotsa ngati mukufuna.
1,701 Chakudya cha Kalori Pulani Ndi Omwe Osakhala Ochepetsa Matenda
Chakumwa
- Mazira awiri adathamanga
- Kagawo kamodzi kagawo kakang'ono ka 100 keresenti
- Supuni imodzi ya 100% ya zipatso imafalikira
- Chikho chimodzi-100 peresenti ya apulo monga chakumwa
Chakudya
- Manga ndi tortilla imodzi yokha; theka chikho chodulidwa; magawo atatu a phwetekere; supuni imodzi ya supuni ya mayuni; letesi yambiri; ndi tchizi limodzi lopangidwa ndi kuwala
- Chikho chimodzi osati mkaka wa mafuta monga chakumwa
Chakudya chamadzulo
- Mmodzi wa tizilombo tating'onoting'ono
- Chikho chimodzi chinaphika nyemba zobiriwira
- Wosakaniza wina ankaphika mbatata
- Gulu limodzi laling'ono la vinyo wofiira ngati chakumwa
Zosakaniza
- Magalasi ambirimbiri a madzi
- Zitatu-chinayi chikho cha yogurt ndi supuni imodzi uchi
- Gawo limodzi lakayi kaloti yaiwisi
- 14 madontho a mtedza
- Chikho chimodzi ndi 100 peresenti ya madzi a mphesa
Zomwe Amadya
- Ma Calories Onse - 1,701
- Mafuta Onse - 29,6 peresenti (58 magalamu)
- Mapuloteni okwanira - 24.3 peresenti (106 magalamu)
- Zakudya Zonse - 41,8 peresenti (183 magalamu)
- Sodium - 1,326 mg
- Shuga - 118 magalamu
- Cholesterol - 551 milligrams
- Mafuta okwanira - 13 magalamu
- Fiber - 26 magalamu
Mankhwala a calories 1,496 Osakondweretsa
Chakumwa
- Gawo limodzi la magawo zana limodzi la magawo 100 a ufa uliwonse wa supuni ndi supuni imodzi ya supuni
- Chikho chimodzi osati mkaka wamafuta
- Mphindi theka la mphesa
- Phukusi limodzi sucralose kapena stevia sweetener
Chakudya
- Saladi yopangidwa ndi makapu awiri osakaniza masamba; hafu ikhoza mitima ya artichoke; magawo sikisi a nkhaka, ma ounces atatu ophika; theka kapu yamatcheri; ndi supuni ziwiri za basamu monga vinyo.
- Gawo limodzi laling'ono la 100 peresenti ya chakudya chamadzulo
- Zakudya Zakudya Zakudya monga Chakumwa
Chakudya chamadzulo
- Kamodzi kamodzi kamodzi kamodzi katsamba kophika, nkhuku yodulidwa, nkhuku imodzi yokhala ndi mafuta obiriwira, tchizi zitatu salsa, supuni imodzi ya mafuta opanda kirimu ndi letesi
- Gawo limodzi la hafu ya bulauni
- Gawo limodzi la theka la nyemba zakuda,
- Kamodzi kakang'ono galasi vinyo woyera
Zosakaniza
- Makapu awiri a popcorn (palibe batala)
- Gawo limodzi la theka la kaloti wodula ana
- Mmodzi wotumikira mafuta ochepa, shuga wopanda chipatso-flavored yogurt
- Mmodzi wa lalanje
- Apulo imodzi yokhala ndi amondi khumi
- Magalasi ambirimbiri a madzi ndi magawo a mandimu kapena laimu
Zomwe Amadya
- Ma Calories Onse - 1,705
- Mafuta Onse - 19.6 peresenti (37 magalamu)
- Mapuloteni okwanira - 22.7 peresenti (97 magalamu)
- Zakudya Zonse - 53.3 peresenti (227 magalamu)
- Sodium - 1,717 milligrams
- Shuga - 78 magalamu
- Cholesterol - 260 milligrams
- Mafuta okhuta - 9 magalamu
- Fiber - magalamu 39
Palinso menus a calories 1,200 patsiku ndi zakudya 1,500 patsiku .
Chonde dziwani kuti nthawi zonse ndibwino kuti mulankhule ndi wothandizira zaumoyo wanu musanapange kusintha kwakukulu pa zakudya zanu zamakono, makamaka ngati muli ndi thanzi labwino kapena nkhawa.
Zokuthandizani Zowonjezera Zakudya:
- Ikani chakudya chamasana mukamagwira ntchito kapena kupita ku sukulu chifukwa ndi kosavuta kulamulira zomwe mumadya.
- Ngati mudya ku lesitilanti, sankhani saladi (onetsetsani kuvala ndi zina zapamwamba za kalori), kapena musankhe msuzi wa masamba.
- Imwani madzi ambiri mmalo mwa zakumwa zapamwamba.
- Lonjezerani ntchito yanu, kotero mumatentha makilogalamu ambiri.