Yerengani Momwe Inu Muyenera Kudzera Momwe Mukudya pa Phwando
Kodi mungayende mpaka pati kuti muwothe zakudya zamadyerero othokoza? Onani chithunzichi kuti mudziwe kutalika komwe mungayende mtunda, makilomita, ndi masitepe.
Kawirikawiri mapemphero othokoza atha kukhala okwana 3,000 makilogalamu, ndipo ndiwowonjezera kuwonjezeranso ma calories 1,500 ndi zakudya zopanda chotupa ndi zakumwa poyamba ndi pambuyo. Nanga iwe? Onani kutalika kwa zakudya zomwe mumazikonda ndikupanga mapulani.
Mapepala Othokoza ndi Tchati Choyenda
Kumwa: | Malori | Miles | KM | Zotsatira |
1 zakumwa zosakaniza | 250 | 2.9 | 4.7 | 5,882 |
1 galasi vinyo | 120 | 1.4 | 2.3 | 2,824 |
1 chikho khofi ndi kirimu ndi shuga | 50 | 0.6 | 0.9 | 1,176 |
Galasi yamagalasi 1 kapena madzi a mphesa | 120 | 1.4 | 2.3 | 2,824 |
1 chikho eggnog | 343 | 4.0 | 6.5 | 8,071 |
Zosakaniza: | Malori | Miles | KM | Zotsatira |
1 katsamba kakang'ono ndi kirimu tchizi | 45 | 0,5 | 0.9 | 1,059 |
1 cracker ndi tchizi | 70 | 0.8 | 1.3 | 1,647 |
1/2 chikho chosakaniza masamba obiriwira | 25 | 0.3 | 0,5 | 588 |
1/2 chikho chosakaniza mtedza | 440 | 5.2 | 8.3 | 10,353 |
1/2 chikho chopatsa zipatso | 60 | 0.7 | 1.1 | 1,412 |
1 ounce tortilla kapena mapepala a mbatata | 150 | 1.8 | 2.8 | 3,529 |
Supuni imodzi imangirire kwa chips | 75 | 0.9 | 1.4 | 1,765 |
Saladi: | Malori | Miles | KM | Zotsatira |
3 makapu saladi ndi zakudya zokuvala | 100 | 1.2 | 1.9 | 2,353 |
Supuni 1 yophika kavalidwe | 75 | 0.9 | 1.4 | 1,765 |
1/2 chikho gelatin ndi zipatso | 120 | 1.4 | 2.3 | 2,824 |
1/2 chikho Waldorf saladi | 110 | 1.3 | 2.1 | 2,588 |
Njira Yaikuru: | Malori | Miles | KM | Zotsatira |
6 ma ounces anachiritsa ham | 300 | 3.5 | 5.7 | 7,059 |
6 ounces oyera ndi mdima turkey | 340 | 4.0 | 6.5 | 8,000 |
Nthiti 6 zoyambirira | 330 | 3.9 | 6.3 | 7,765 |
Chikho cha 1/2 | 180 | 2.1 | 3.4 | 4,235 |
1/2 chikho cranberry msuzi | 190 | 2.2 | 3.6 | 4,471 |
1/2 kapu ya mbatata yosakaniza | 150 | 1.8 | 2.8 | 3,529 |
1/2 chikho cha gravy | 150 | 1.8 | 2.8 | 3,529 |
1 mbatata zophika ndi kirimu wowawasa | 150 | 1.8 | 2.8 | 3,529 |
1/2 chikho nyemba nyemba casserole | 225 | 2.6 | 4.3 | 5,294 |
1/2 chikho chinayambitsa nyemba zobiriwira | 50 | 0.6 | 0.9 | 1,176 |
1/2 chikho chokamwa mbatata | 150 | 1.8 | 2.8 | 3,529 |
1 chakudya chamadzulo | 110 | 1.3 | 2.1 | 2,588 |
1 pat batala | 45 | 0,5 | 0.9 | 1,059 |
Dessert: | Malori | Miles | KM | Zotsatira |
2 miniti ya chokoleti | 60 | 0.7 | 1.1 | 1,412 |
2 chokoleti chaching'ono chipatso | 150 | 1.8 | 2.8 | 3,529 |
Pee ya pulogalamu imodzi (1/8 ya piya 9-inch pie) | 410 | 4.8 | 7.8 | 9,647 |
Chovala chimodzi cha pecan (1/8 cha pizza 9-inch) | 480 | 5.6 | 9.1 | 11,294 |
Pee yamagawa 1 (1/8 ya piya 9-inch pie) | 180 | 2.1 | 3.4 | 4,235 |
1/2 chikho chokwapulidwa kirimu | 75 | 0.9 | 1.4 | 1,765 |
1/2 chikho cha ayisikilimu | 145 | 1.7 | 2.8 | 3,412 |
1 kachidutswa kakang'ono ka fudge | 70 | 0.8 | 1.3 | 1,647 |
Zofunkha: | Malori | Miles | KM | Zotsatira |
1 sandwich ndi mao ndi cranberry msuzi | 450 | 5.3 | 8.5 | 10,588 |
1 masewera otsegula otchikiti ndi stuffing ndi gravy | 290 | 3.4 | 5.5 | 6,824 |
Ziwerengero zimenezi zimachokera ku America ya kulemera kwake ndi kutalika kwa mapazi 2,000 pa mailosi. Ma kilomita anu amatha kusintha, monga makilogalamu otentha pa mailo amadalira kulemera kwanu. Ndiponso, chiwerengero cha masitepe omwe mumatenga pa mailo amasiyana ndi kutalika kwanu.
Kuwotcha Makalori pa Kuthokoza
Kodi mumadabwa ngati mumatentha makilogalamu muzochita zanu zowathokoza?
Mukhoza kuyang'ana pa izo ndikugwira ntchito zina zochepa mu tsiku lanu.
- Kuphika Mayi : Ngati muli kuphika chakudya choyamika, mutha kuyamba kuyenda pakati pa firiji, uvuni, ndi tebulo. Ngati muvala Fitbit kapena pedometer , mungatenge ngongole pamakilomita onse omwe mumapangira kuphika ndi kuchititsa.
- Yambani Pamwamba pa Masewera : Mafilimu a mpira wa mpira omwe amatha kupemphera ambiri akuyang'ana masewerawa amayenera kupeza njira zogwirira ntchito tsiku kuti awothe mafuta ndi kuchepetsa kuopsa kwa thanzi la kukhala chete . Valani pedometer ndikuonetsetsa kuti mukungogula masitepe 250 pa ola limodzi. Nanga bwanji kupanga masitepe 100 apambano pa aliyense woyamba ndi timu yanu ndi masitepe 250 kuti muwonongeke? Nyamuka ndikuyendayenda nthawi iliyonse yamalonda. Gwiritsani ntchito nthawi yokwanira theka kuti muziyenda kuzungulira dera lanu kapena muthandize kukonza phwando.
Kutentha Pamalo Othokoza Okhutira ndi Kuyenda
- Sangalalani Ndiyamiko Yoyamikira : Yambani kutali ndi chakudya chokonzekera chakudya ndi kusangalala kuti mukondwere kuyenda ndi achibale anu ndi abwenzi. Pamene Turkey ili mu uvuni, pitani kuyendayenda pafupi ndi malo kapena paki yapafupi. Kuyenda pamodzi ndi njira yachilengedwe yokhala ndi anthu omwe simukuwawona nthawi zambiri.
- Yendani kapena muthamangitse dziko la Turkey Trot : Gwiritsani ntchito woyenda kuyenda kuti mupeze chikondi choyendayenda kapena kuthamanga mungathe kusangalala pa Thanksgiving kapena kumapeto kwa sabata. Mukhoza kutentha kapena kutentha zopatsa phwando pamene mukusangalala. Valani chovala chanu chabwino cha oyendayenda kapena cha Turkey kuti mupite mumzimu.
- Pezani maulendo olimbikitsa paki : Pezani malo oyandikana nawo pafupi ndi malo omwe mungayende pakati pa mitengo ndi zomera. Kafukufuku apeza kuti izi zimathandiza kukumbukira ndi kumasuka, zomwe mukufunikira pamene nyengo ya tchuthi imasunthira m'magetsi.
- Kuyenda ndi kugula Lachisanu Lachisanu kupyolera pa Cyber Lolemba : Mukhoza kulumikiza makilomita ochuluka kwambiri, kugula nyumba kumsika kapena kunja kumsika wodutsa m'misika. Valani nsapato zabwino ndi zovala kuti kuyenda kwanu kukhale kosangalatsa, ngakhale kumatanthauza kuthamanga ndi kumenyana ndi gululo.
- Zopangira mapepala opangira mapepala : Kodi nyengo ya kunja imakhala yoopsa? Chopondapira ndi njira yodabwitsa yopita . Pezani kugula kwanu pa intaneti kuchokera pa tsamba lopukusa mapepala ndikupewa makamu. Ngati mulibe mapepala apanyumba, ndi nthawi yabwino kugunda nawo masewera olimbitsa thupi pamene akuthawa chifukwa cha maholide.
- Kodi mukuuluka kapena mukuyendetsa galimoto pa Thanksgiving? Kutalika kwakukulu kwa nthawi yaitali kungakhale kovuta kukhalabe wokangalika. Apa ndi momwe mungayendere masitepe 10,000 patsiku pamene mukuuluka komanso pamene muli paulendo .
> Zotsatira:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Chiwerengero cha Ntchito Zathupi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (8): 1575-1581. lembani: 10.1249 / mss.0b013e31821ece12.
> Bassett DR, Toth LP, Lamunion SR, Crouter SE. Kuwerengera Gawo: Kubwereza Zomwe Mukuyesa Kulimbana ndi Matenda Okhudzana ndi Zaumoyo. Masewera a Masewera . 2016; 47 (7): 1303-1315.