Zakudya zopanda mphamvu zili ndi mphamvu (chakudya) chomwe chimapatsa chakudya champhongo kapena chopanda thanzi. Zakudya zopanda kalori zimapereka mphamvu zowonjezereka monga shuga wowonjezera ndi mafuta osalimba okhuta monga mafuta odzaza kapena mafuta opatsirana. Zakudya zambiri za calorie zopanda kanthu zimaperekanso sodium mkulu.
Nthawi zina odyetsa amagwiritsa ntchito mawu akuti " SoFAS" kutanthauzira ku calories zopanda kanthu kapena zakudya zopanda kanthu za kalori. SoFAS imaimira Mafuta Okhazikika ndi Sug Sug Added.
- Mafuta olimba ndi mafuta omwe ali otentha kutentha. Izi zimaphatikizapo kufupikitsa, mafuta ochulukitsidwa kwambiri mu nyama ndi mkaka ndi mafuta odzola. Mafuta otentha ndi mafuta omwe apangidwa kuti akhale otentha kutentha.
- Kuwonjezera shuga. Ena shuga amapezeka mwachibadwa chakudya. Mwachitsanzo, zipatso zambiri zimakhala ndi shuga (fructose) mwachibadwa. Zakudya zowonjezera ndi zokoma zomwe zimaphatikizidwa ku chakudya popanga ndondomeko kuti zipangitse kukoma kapena kapangidwe kake.
Palibe mndandanda wa SoFAS kapena zakudya zopanda mphamvu za kalori, koma akatswiri a zaumoyo a boma amasonyeza mitundu yambiri ya zakudya zomwe zili ndi zakudya zambiri komanso zakudya zochepa . Amakupangitsani kuti musachepetse kudya kwa zakudya izi kuti mukhale wolemetsa komanso thanzi lanu.
1 - Malangizo a Kalori wopanda kanthu
Ndiye ndi makilogalamu angati opanda kanthu omwe mungathe kudya tsiku lililonse? M'dziko langwiro, simungadye chilichonse. Mungadye zipatso zabwino ndi zamasamba zatsopano komanso zowonongeka zopangidwa popanda mafuta akulu kapena kufalikira. Koma kwa ambiri a ife, izi sizingatheke.
Choncho US Food and Drug Administration (USDA) yakhazikitsa miyezo kuti ikuthandizeni kuchepetsa chiwerengero cha zoperewera zopanda kanthu zomwe mumadya tsiku lililonse. Malire amachokera pa msinkhu komanso umoyo wanu.
- Ana (zaka 2-8): makilogalamu 120 patsiku
- Ana (zaka 9-13): makilogalamu 120-250 patsiku
- Atsikana (zaka 14-18): makilogalamu 120-250 patsiku
- Anyamata (zaka 14-18): 160-330 makilogalamu patsiku
- Akazi achikulire: makilogalamu 120-250 patsiku
- Amuna akulu: 160-330 makilogalamu patsiku
Malingaliro aliwonse amakhulupirira kuti zopanda mphamvu zopanda mphamvu zimakhala zowonjezera zowonjezera mutatha kufika kuitanitsa kwanu kwa zakudya zina zofunika kwambiri za zakudya ndi magulu odyera. Ndipo calories zopanda kanthu ziyenera kuphatikizidwa monga gawo la chiwerengero chanu chovomerezeka cha kalori .
Kusokonezeka? Chitsanzo ichi chingathandize. Ngati ndinu wachikulire yemwe akuyesera kuchepa pa calories 1,200 patsiku, amadya makilogalamu 250 opanda pake patsiku. Koma muyenera kuonetsetsa kuti chakudya chonse chimene mumadya chimakuthandizani kuti mukwaniritse malangizo abwino a zakudya komanso musapitile 950 ma calories.
Mwatsoka, ambiri a ife timadya njira zambiri zopanda kanthu. USDA ikuganiza kuti 90% a ku America amadya makilogalamu ambiri opanda kanthu.
2 - Zolingalira zopanda kanthu kwa Dieters
Dieters ayenera kusamala kwambiri za zoperewera zopanda kanthu ndipo angafunike kudya zochepa kusiyana ndi malangizo operekedwa. Chifukwa chiyani? Chifukwa pamene mukuyesera kuchepetsa thupi, kalori iliyonse imawerengeka. Mudzakhala okhutira , kudya zakudya zoyenera ndikukhala ndi mphamvu tsiku lonse ngati mutasankha zakudya zomwe zili ndi zakudya. Zakudya zopanda kalori sizipatsa zakudya zabwino zokwanira kuti zikhale za mtengo wapamwamba wa caloric.
Mwamwayi, ndi zophweka kwa zakudya zopanda kanthu za calorie kuti zilowe mu zakudya zanu - makamaka pamene mukuyesera kuchepa. Zakudya zambiri za calorie zopanda kanthu zimaoneka zathanzi ndipo zimapangidwira m'njira zomwe zimakupangitsani kuganiza kuti mukudya chinachake chabwino kwa inu.
Kotero musanayambe kupita ku golosale kapena ku chipinda chodyera kuntchito kapena kusukulu, fufuzani mndandanda wa zakudya zopanda kanthu za kalori. Yesetsani kuchepetsa kudya kwanu zakudya ndikusankha zakudya zabwino kuti mukhale wolemera m'malo mwake.
3 - Mbeu yamchere
Chakudya chachakudya chodyera ndi ovineal chosakaniza chingakhale chodzaza ndi shuga komanso nthawi zina ngakhale mafuta osapatsa thanzi. Zakudya zothandizira ana, shuga-zotsekemera ndizo zoyipa kwambiri, koma ngakhale mankhwala ena omwe amawoneka athanzi ali odzaza ndi zopanda kanthu. Onetsetsani zowonjezeramo mndandanda wa shuga wambiri ndi mafuta musanagule. Yesetsani kusankha mankhwala omwe ali otetezeka kwambiri komanso otsika shuga.
4 - Soda kapena Zakudya Zakudya
Ma sodas okoma kwambiri amakhala olemera kwambiri ndipo samapereka phindu lililonse. Ngakhale mankhwala osungira zipatso amadzala ndi zopatsa kanthu zopanda kanthu. Zakudya zakudya zingakhale ndi zochepa zopatsa mphamvu koma sizipereka chithandizo chamankhwala. Yesani kumwa madzi m'malo mwake. Ngati mukufuna chosowa muzingowonjezera zipatso kapena zitsamba kuti ziwononge bwino .
5 - Chips
Nsomba za mbatata zouma ndi chimanga cha chimanga ndizochokera kamba zamakono opanda kanthu. Ambiri ali okazinga mu mafuta odzaza. Koma ngakhale zipsu zophika zomwe zimagwiritsidwa ntchito pa dieters zingakhale ndi zopangira zopanda kanthu. Zina zili ndi shuga wambiri ndipo zambiri zimapatsa thanzi labwino kwambiri.
6 - Pretzels
Ma Pretzels nthawi zambiri amakhala otsika kwambiri kuposa zakudya zokazinga monga mbatata ya mbatata kotero nthawi zambiri amawasankha ngati zakudya zopatsa thanzi . Koma iwo amatha kuwonjezera makilogalamu ambiri ku chiwerengero chanu cha tsiku ndi tsiku pamene inu mumadya kwambiri. Amapereka chakudya chochepa kwambiri ndipo nthawi zambiri amakhala ndi sodium. Zomera zosakaniza zokoma ndizo zabwino kwambiri pa dieters chifukwa zimapereka zakudya zowonjezera ndi zakudya zokha zokha.
7 - Mufine
Masitolo ambiri osungirako zakudya kapena zakudya zam'mawa zomwe mumagula ku khofi ndizo shuga, tirigu wosasakaniza, ndi mafuta odzola. Pewani iwo ngati mukufuna kuchepetsa kudya kwanu kwa zakudya zopanda kanthu. Gwirani dzira lolimba kapena kuti mukhale ndi thanzi la smoothie ngati mukufuna kudya.
8 - zakumwa za khofi
Zakudya zokoma za khofi zomwe mumagwiritsira ntchito mphamvu zowonjezereka ndizochokera ku makina opanda kanthu. Kuwonjezera pa mafuta odzaza mkaka wonse, zakumwa zambiri zimakhala ndi zotsekemera zokometsera, shuga yowonjezera ndi maswiti. Pangani zakumwa za khofi zathanzi kunyumba, kumwa madzi a mandimu kapena kumwa kapu kuti musankhe mwamsanga.
9 - Zakudya Zophika Zakudya
Ma cookies, mikate, mapepala, ndi zina zokondweretsa pambuyo pa chakudya chamadzulo nthawi zambiri zimadza ndi zoperewera zopanda kanthu. Ndipotu, zakudya zopangira tirigu ndi imodzi mwa zakudya zopanda kanthu zomwe zimapezeka ndi USDA. Ndipo nthawizina amalembedwa kukupangitsani kuganiza kuti ali ndi thanzi labwino kuposa iwowo. Mwachitsanzo, organic non-GMO, ma cookies opanda gluten amakhalabe ma cookies. Ndipo nthawi zambiri amakhala odzaza shuga ndi mafuta (opanda kanthu).
10 - Candy
Chophimba chimenecho cha phokoso cholimba, chewy taffy amachitira kapena chokoleti minis ku khitchini counter kapena office dek zingaoneke ngati palibe chofunika pamene inu kudya. Koma maswiti ndi imodzi mwa zakudya zopanda kanthu za kalori. Ndipo mini fety amachitira ndi zosavuta kudya kwambiri. Lembetsani mbale yazochita - izo sizili zoyenera.
11 - Zakumwa Zakudya Zokoma
Zakumwa za tiyi zomwe zimapezeka m'firiji gawo la sitolo nthawi zambiri sizikhala zabwino kwa thupi lanu kusiyana ndi zakumwa zakumwa zoziziritsa kukhosi. Ngakhalenso chizindikirocho chikuwoneka bwino komanso chachilengedwe, ambiri ali ndi shuga wowonjezera ndi zina zotsekemera. Fufuzani zosakaniza mndandanda ndi Zolemba Zowona Zakudya Zakudya Musanagule. Kapena sungani ndalama zanu ndi kuthira tiyi wanu kunyumba pokhapokha kuwonjezera kokoma.
12 - Zakumwa Zakumwa
Chakumwa chokoma cha zipatso (monga chiphuphu cha zipatso) kaŵirikaŵiri chimatchulidwa ndi odwala chifukwa cha shuga wawo wambiri ndi zakudya zochepa. Muthandize mwana wanu kuchepetsa kudya kwake kwa calories zopanda kanthu ngati mumapewa. Ngati inu kapena mwana wanu akufuna mankhwala okoma, tengani zipatso ndi madzi atsopano.
13 - French Fries
Fries French ndi imodzi mwa zakudya zopanda kanthu zopanda mafuta. Chifukwa chiyani? Chifukwa zokopa pang'ono zimanyamula mafuta ndi mafuta. Fries limodzi limapereka zakudya pafupifupi 400 ndi zakudya zochepa kwambiri. Pachifukwa ichi, USDA ikukulimbikitsani kuti mupange fry anu ophika. Kapena mungasankhe saladi kapena zophika zonunkhira ngati mbale.
14 - Mapulogalamu
Ngati ma applesauce akupanga ndi maapulo enieni, sangakhale ndi shuga wambiri. Koma makapu ena okonza malonda ndi mitsuko ya maapulocece ali ndi shuga wochuluka. Kotero, mbale yotsitsimutsa bwinoyi ikhoza kukhala yodzala ndi zoperewera zopanda kanthu.
Sankhani zipatso zatsopano ngati zilipo chifukwa zimapanga shuga limodzi ndi shuga. Ngati mumakonda maapuloauce, dzipangani nokha ndikuswa shuga wambiri.
15 - Mkaka Wambiri wa Mafuta ndi Zakudya Zamakono
Ambiri amapezeka mkaka wonse ndi mkaka wonse wa mkaka monga mkaka, batala ndi ayisikilimu mumndandanda wa zakudya zopanda kanthu. Zakudya zimenezi zimapatsa phindu linalake, koma zimakhalanso ndi mafuta ambiri odzaza ndi zina zowonjezera shuga. Akatswiri ambiri amalangiza kuti mumasankha mkaka wamakono kapena mafuta ochepa.
16 - Pizza
Pizza nthawi zonse imapezeka pakati pa zakudya zopanda kanthu za kalori chifukwa cha mafuta okhutira omwe ali otchuka kwambiri. Mafuta ena a pizza ngakhale kuwonjezera shuga kwa msuzi wa phwetekere. Ngati muli fini ya pizza yovuta, yesetsani kupeza pizza ya tirigu kumudzi wanu wa kumudzi ndikukwera pamwamba pa ziweto zambiri, kapena bwino, pangani pizza yanu ya veggie yachangu kunyumba kwanu .
17 - Margarine
Margarine nthawi zambiri amamveka ngati ndi thanzi kuposa mafuta. Koma nthawi zambiri, si. Mitundu ina ya margarine imakhala ndi mafuta opatsirana. Ngati mungathe kuchepetsa batala, nthawi zina mkaka wamakono ndi wabwino kwambiri. Kapena mukhoza kuyang'ana kabati ya margarine yomwe ilibe mafuta a hydrogenated (mafuta odzola). Koma nthawi zambiri, avocado (nthawi zina amatchedwa "mafuta a munthu wosauka) ndi njira ina yabwino chifukwa ndi gwero la mafuta ophatikizika a polyunsaturated .
18 - Jelly
Mungakonde kusonkhanitsa jelly pa chakudya chanu m'mawa, koma ikhoza kukhala gwero la makilogalamu opanda kanthu. Mitundu yambiri yamagetsi yamalonda imakhala ndi zokometsera zowonjezera monga mazira a chimanga a fructose. Sankhani zipatso zonse m'malo mwake ... kapena idyani zipatso zonse!
19 - Zakudya Zosakaniza ndi Zosakaniza
Zakudya zambiri zimaphatikizapo soseji (ndi zina zowonongeka kwambiri) mndandanda wa zakudya zomwe zimapereka zakudya zopanda kanthu. Ngakhale nkhuku kapena tizilombo ta tizilombo tingakhale ndi mafuta odzaza kwambiri pamene amapangidwa ndi khungu komanso ziwalo zina za mafuta. Mukhoza kupanga soseji yanu yabwino kunyumba , kapena fufuzani malemba abwino pamene mugula mankhwala opangidwa ndi soseji ku sitolo.
20 - Chakudya chachakudya kapena zachakudya
Zakudya zopangira zakumwa zam'mawa kapena zakumwa zowonongeka nthawi zambiri sizilibwino monga momwe mungaganizire. Ndipotu, ena samapatsa thanzi kusiyana ndi pulogalamu ya pipi. Mitundu yambiri imakhala ndi shuga wochuluka, mbewu zopangidwira, ndi mafuta osawononga. Sankhani galasi yowonongeka bwino ndi mapiritsi ndi mapuloteni kuti akutseni ndikuyang'ana mankhwala omwe alibe shuga wambiri.
21 - Yogurt Yowonjezera
Ambiri dieters amaganiza kuti yogurt yofiira, kapena "fro-yo" monga momwe imatchulidwira, ndi thanzi kuposa ice cream yonse. Koma nthawi zambiri, chakudya cha kalori chopanda kanthu chiri ndi zambiri-shuga wowonjezera komanso zakudya zochepa kwambiri. Koma ayisikilimu sikuti ndi njira yabwino kwambiri. Zotsatira zonsezi zimatchulidwa ngati zakudya zopanda kanthu zopatsa mphamvu.
Ngati mumasankha kuchita, penyani kukula kwa gawo lanu. Kutumikira limodzi ndi 1/2 kapu ndipo nthawi zambiri kumapereka makilogalamu ambiri. Mukhozanso kusankha ayisikilimu otsika kwambiri kuti muchepetse chiwerengero cha kalori.
22 - kuchepetsa makalori opanda kanthu
Tsopano kuti mudziwe zambiri za zakudya zopanda kanthu za calorie, mudzakhala okonzeka kwambiri kuziwona mu sitolo, kuresitilanti, ndi pa mbale yanu. Sankhani zakudya zowonjezera m'malo mwake ndipo mutha kudya zakudya zina zochepa ndikupeza cholinga chochepetsera kulemera kwanu.