Hanyoyi 10 don yanke adadin kuzari 500 a rana

Ko da wane nau'in abinci kuke bi, don rasa nauyi, kuna buƙatar ƙona adadin kuzari fiye da yadda kuke ɗauka kowace rana. Ga yawancin mutane masu kiba, yankan kusan adadin kuzari 500 a rana wuri ne mai kyau don farawa. Idan zaka iya cin karancin adadin kuzari 500 a kowace rana, yakamata kayi asarar kusan fam (450 g) a mako.

Yi magana koyaushe tare da mai ba da kiwon lafiya don ƙayyade nauyin lafiya a gare ku kafin fara rage-rage rage cin abinci.

Gwada waɗannan hanyoyi 10 don yanke adadin kuzari 500 kowace rana. Yana da sauki fiye da yadda kuke tsammani.

• Musayar abincinku. Mutane da yawa suna isa ga abun ciye-ciye ko biyu a tsakanin cin abinci. Abun ciye-ciye yana da kyau, amma tabbas za a zaɓi zaɓin ƙananan kalori. Mabuɗin shine a sami wadatattun kayan ciye ciye lokacin da yunwa ta faɗa. Maimakon buhu 3 na ounce (85 g) na dandano na ɗanɗano na ɗanɗano (adadin kuzari 425), zaɓi kofi (250 MG) na popcorn mai iska (calories 31), kofi (250 MG) na inabi da mai mai mai ƙyama sandar cuku (adadin kuzari 180) ko karamin apple da almond 12 (adadin kuzari 160). Zaɓin lafiyayyun abinci sau biyu a rana zai kiyaye maka adadin kuzari 500.
• Yanke magani mai yawan kalori. Gwada cire abu mai babban kalori kowace rana. Ko donut ne da safe, launin ruwan goro ko buhunan kwakwalwan a lokacin cin abincin rana, ko kuma wainar cakulan bayan abincin dare, zaka adana calories 250 zuwa 350 ko fiye. Don ƙona wasu adadin kuzari 150, ɗauki tafiyar minti na 40 na gaggawa bayan cin abincin rana ko abincin dare.
• Kada ku sha adadin kuzari. Sodaaya daga cikin ounce 12 (355 mL) na yau da kullun yana da kimanin adadin kuzari 150, kuma ɗanɗano mai ɗanɗano na oza 16 (475 mL) zai iya ɗaukar adadin kuzari 250 ko fiye. Ko da 'ya'yan itace masu laushi suna da adadin kuzari masu yawa, kamar 400 a cikin oza 16 (475 mL) suna aiki. Wasu 'yan shaye-shaye masu zaƙi a rana na iya sauƙaƙa zuwa 500 adadin kuzari ko fiye. Zaɓi ruwa, ruwa mai walƙiya, ko baƙin kofi ko shayi maimakon kuma adana kalori don abincin da zai taimaka muku jin ƙoshi.
• Tsallake dakika. Samun taimako na biyu na iya ƙara zuwa adadin kuzari maras so. Abu ne mai sauki ka ci gaba da cika farantinka lokacin da kake hidimar abincin iyali akan tebur. Madadin haka, cika farantin ku sau ɗaya kuma adana ƙarin a cikin ɗakin girki. Ko kuma, idan har yanzu ba ku ji daɗi ba, ƙara taimako na biyu na kayan lambu, 'ya'yan itace, ko salatin.
• Yi ƙananan maye gurbin kalori. Sauya zaɓuɓɓukan kalori kaɗan don wasu daga cikin abubuwan da aka fi so da babban kalori. Misali, idan girke-girke ya kira kofi (250 mL) na kirim mai tsami (adadin kuzari 444), yi amfani da yogurt mai ƙarancin mai ko yogurt na Girka maimakon (kalolin 154).
• Nemi jakar doggie Abubuwan da ke cikin yawancin gidajen cin abinci sun fi girma girma fiye da shawarar masu ba da sabis. Maimakon tsaftace dukkan kwano, nemi uwar garken ya sanya rabi a cikin akwati domin kai gida don cin abinci. Hakanan zaka iya raba aboki tare da aboki, ko cin abinci daga abin ci da babban salatin. Kawai tabbatar da sauƙaƙa kan kayan ado da soyayyen togin.
• Kawai kace "a'a" ga soyayyen abinci. Soyayyen abinci yana kara yawan adadin kuzari marasa kyau da mai mai daɗi ga kowane irin abinci. Maimakon soyayyen kaza ko kifi, zaɓi soyayyen, daɗin da aka dafa, ko kuma ɓarke ​​a madadin. Kuma tsallake soyayyen Faransa. Babban soyayyen soyayyen kawai zai iya ƙara kusan adadin kuzari 500 zuwa abinci. Madadin haka, duba idan zaka iya maye gurbin kayan lambu na yini ko gefen salad.
• Gina pizza mafi kankanta. Tsallake kayan naman, karin cuku, da ɓawon burodi mai zurfin ciki, kuma ku sami yankakken kayan lambu na pizza na bakin ciki. Za ku adana ɗan kadan sama da adadin kuzari 500.
• Yi amfani da kwano. Ku ci dukkan abinci daga kwano ko kwano, gami da ciye-ciye. Lokacin da kake cin abinci daga jaka ko akwati, yana da sauƙin ci fiye da yadda kake so. Wannan gaskiyane idan kana zaune agaban TV. Kuna iya mamakin sanin cewa babban jaka na kwakwalwan kwamfuta na iya zama fiye da adadin kuzari 1000. Madadin haka, sanya rabo daya a cikin kwano, sai a ajiye sauran.
• Guji shan giya. Yanke barasa hanya ce mai sauƙi ga mutane da yawa don rage adadin kuzari. Alkohol bashi da wani amfani na abinci mai gina jiki, don haka lokacin da kuka sha (sha) giya, kuna samun adadin kuzari mara amfani, har zuwa 500 don wasu gaurayayyun abubuwan sha waɗanda aka yi da abubuwan zaƙi, ruwan 'ya'yan itace, da ice cream ko cream mai nauyi. Idan kayi odar abin sha, zabi giya mai nauyin oza 12 (355 mL) (adadin kuzari 103) ko kuma gilashin giya mai nauyin oce 5 (145 mL).

Rage nauyi - adadin kuzari 500; Ya fi nauyi - adadin kuzari 500; Kiba - 500 adadin kuzari; Abinci - adadin kuzari 500

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Ku ci ƙari, ku rage nauyi? www.cdc.gov/healthyweight/healthy_eating/energy_density.html. An sabunta Mayu 15, 2015. An shiga cikin Yuli 2, 2020.

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Yadda za a guji faɗawa cikin haɗari masu girman gaske don taimakawa sarrafa nauyi. www.cdc.gov/healthyweight/healthy_eating/portion_size.html. An sabunta Agusta 18, 2015. An shiga Yuli 2, 2020.

Cibiyoyin Kula da Cututtuka da Rigakafin yanar gizo. Sake duba abin shanku. www.cdc.gov/healthyweight/healthy_eating/drinks.html. An sabunta Satumba 23, 2015. An shiga Yuli 2, 2020.

Ma'aikatar Aikin Gona ta Amurka; Ayyukan Binciken Noma. FoodData ta Tsakiya, 2019. fdc.nal.usda.gov. An shiga Yuli 1, 2020.

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