8 Sharuɗɗan Daidaita Calorie Ka Bukatar Ku sani

Wadatacce

• An kama
• Sautéed ko soyayye
• Gurasa
• An yi tururi
• Tafasa
• Gasa ko Gasa
• Tsuntsaye ko Baƙi
• Pan-Soyayyen ko Mai Soyayyen
• Bita don

Gasa naman alade. Gasa kaza. Soya brussels ya tsiro. Tsaye kifi. Lokacin da kuka ba da umarni wani abu daga menu na gidan abinci, mai yiwuwa ne shugaba ya zaɓi hanyar dafa abinci a hankali don fitar da takamaiman dandano da laushi a cikin abincinku. Ko wannan dabarar shiri tana da kyau ga layin ku shine wani labari gaba ɗaya. Mun tambayi ma'aurata RDs su ba mu 411 akan buzzwords na menu na yau da kullun, don haka ku san waɗanne zaɓuɓɓuka ne mafi kyau ga jikin ku. Kafin ku fita don abincin dare na gaba, abincin rana, ko brunch, tuntuɓi wannan jerin. (Bugu da ƙari, bincika Sabbin Abincin Lafiya 6 don Gwada lokacin da za ku kasance a kantin kayan miya.)

An kama

Hotunan Corbis

Farauta shine lokacin da aka saukar da abinci ko dai wani ɓangare ko gaba ɗaya cikin zafi (amma ba ruwan tafasasshen ruwa ba), don tabbatar da abincin da ke da rauni a ƙarƙashin tsananin zafi kamar kifi ko ƙwai-kar a karya. Barbara Linhardt, RD, wanda ya kafa Cibiyar Gina Jiki Biyar: "Kwai da aka dasa suna nunawa da yawa akan menu na karin kumallo, alal misali." "Wannan babban zaɓi ne, saboda farautar ba ta ƙara ƙarin adadin kuzari ko mai daga tushen mai, kuma abincin ya kasance mai daɗi da daɗi."

Hukunci: Oda shi!

Sautéed ko soyayye

Hotunan Corbis

Don dafa ko soya, mai dafa abinci yana dafa abinci a cikin kwanon rufi ko wok tare da ƙaramin mai. "Yayin da wannan hanyar har yanzu tana ba da kitse fiye da sauran hanyoyin dafa abinci, ba kamar kwanon frying ko soyawa ba," in ji Linhardt. yana da wuyar kiyaye shafuka akan amfani da gidajen abinci, kawai kada kuyi oda a kowane lokaci. Kuma idan kuna yin gida, ku kasance masu wayo. -3 fatty acids da ke da alaƙa da rage haɗarin cututtukan zuciya da kumburi a cikin jiki, "in ji Linhardt.

Hukunci: A matsakaici

Gurasa

Hotunan Corbis

Kamar yadda kuka sani, gasawa ya ƙunshi sanya abinci akan buɗe wuta, kuma gabaɗaya ya ƙunshi ƙarancin kitse don dandano mai yawa idan aka kwatanta da sauran hanyoyin dafa abinci. A cikin menus, wannan shine ɗayan mafi kyawun ku. Lisa Moskovitz, RD, wanda ya kafa kungiyar abinci mai gina jiki ta New York, ta ce "Ku zabi na sunadarai da aka yanke, kamar kifi ko kaji, ko duk wani kayan lambu." Yi hankali kawai idan kuna yin odar kashe jerin abubuwan gargajiya na barbecued (ko yin su da kanku). Moskovitz ya ce "Abincin BBQ na gargajiya, kamar mai mai mai yawa, sarrafawa, burgers da karnuka masu zafi, an danganta su da wasu nau'in cutar kansa," in ji Moskovitz. Tsaya kai tsaye kuma kun shirya. (Tambayi Likitan Abinci: Shin Abincin da aka Siyar Yana Maye muku?)

Hukunci: Oda shi!

An yi tururi

Hotunan Corbis

Lokacin da tururi ke tashi daga ruwan zãfi ya sadu da, kuma ya dafa, abincinku, kun sami kanku lafiyayyen abinci. Linhardt ya ce "Ba a adana abubuwan gina jiki ba a cikin ruwan, kamar abin da ke faruwa lokacin da kuka ƙara abinci zuwa ruwan zãfi, wanda ke cire wasu bitamin masu narkar da ruwa, ko dafa abinci a cikin mai, wanda zai iya cire wasu daga cikin bitamin mai narkewa." . "Abinci zai iya ƙara saurin kiyaye yanayin yanayinsa kuma." Linhardt yana ba da shawarar zaɓin kayan lambu masu ɗumi (ko yin su da kanku), yayin da suke ci gaba da kasancewa da kyan gani. (Ganyen tumatir koyaushe kyakkyawar shawara ce, amma tabbatar da cewa ba ku gajiya ba. Gwada Hanyoyi 16 don Cin Ƙarin Kayan lambu.)

Hukunci: Yi oda!

Tafasa

Hotunan Corbis

Abincin da aka dafa kamar dankali da sauran kayan marmari ana nutsar da su cikin ruwa kuma ana ɗimama su da zafi mai zafi don dafa abinci. Duk da yake ba ku ƙara mai ko sodium ba, kuna iya yin mafi kyau. "Alal misali, tafasa kayan lambu, yakan sa su rasa girman girman su," in ji Moskovitz. "A saboda wannan dalili, bai fi kyau a dogara da kayan lambu da aka dafa ba. Duk da haka, dafaffen ƙwai zaɓi ne mai ƙima kuma galibi yana da ƙima sosai a cikin kitse fiye da ɓarna ko soyayyen kwanon rufi."

Hukunci: Cikin daidaituwa

Gasa ko Gasa

Hotunan Corbis

Hanyar dafa abinci mai bushe-bushe, ana dafa shi gabaɗaya ta hanyar iska mai zafi a cikin tanda, akan buɗaɗɗen harshen wuta ko akan juzu'i. Kuna iya ganin kifin "gasa" akan menu, ko ji "gasashe" dangane da nama ko kayan lambu-wanda yakamata ya zama kiɗa ga kunnuwan ku. "Sau da yawa abincin da ake gasawa ko gasawa yana da ƙarancin kitse fiye da sauran hanyoyin dafa abinci," in ji Linhardt. "Ganyen kayan lambu, da man zaitun, ganye da ɗan gishiri da barkono, babban abinci ne mai daɗi." Kalmar taka tsantsan: gidajen cin abinci na iya ƙona gasasshen nama don tabbatar da cewa abincin yana kula da danshi, wanda zai iya ƙara gishiri ko mai a faranti. Tambayi uwar garke don bincika idan ba ku da tabbas. (Ganyen kayan lambu suna da daɗi kamar gasasshen kaji. Gwada wannan girke -girke na Super Simple Roasted Herbed Veggie Chips.)

Hukunci: Yi oda!

Tsuntsaye ko Baƙi

Hotunan Corbis

Kamar sauteing, wannan hanya ta ƙunshi ɗan ƙaramin adadin mai har sai waje ya zama caramelized da ƙuƙuka, ko ma baƙar fata, yayin da ciki ya kasance mai zafi ne kawai. Moskovitz ya ce "Tun da kitsen mai yana da kyau don shayar da abinci mai gina jiki, yana da kyau a yi odar abincin da aka shirya ta wannan hanyar a lokuta-wataƙila sau ɗaya ko sau biyu a mako idan kuna fita a gidan abinci," in ji Moskovitz. "A daya bangaren kuma, idan aka yi amfani da wannan hanyar a gida, za a iya yin hakan akai-akai matukar dai an raba mai."

Hukunci: A matsakaici

Pan-Soyayyen ko Mai Soyayyen

Hotunan Corbis

Wannan shine ainihin zunubin da ke cikin jerin: Soyayyen abinci ba shi da kyau sosai. Yin soya mai zurfi ya haɗa da narkar da abinci gabaɗaya a cikin mai mai kamar mai don dafa shi, yayin da soyayyen ya haɗa da ƙara abinci a cikin kwanon frying mai zafi yayin da kawai ya rufe da kitse-amma har yanzu yana ɗaukar kalori. "Yayin da abincin da aka soya da kyau ba zai sha mai mai yawa kamar yadda mutum zai ɗauka ba, har yanzu yana shan kitse fiye da yawancin hanyoyin dafa abinci," in ji Linhardt. "Kuma idan kitsen da ake soyawa ya tsufa kuma ba a canza shi akai-akai ba (a yi tunanin tsohon man soya mai sauri), ko da kitsen da ake amfani da shi zai shiga cikin abincin fiye da yadda ya kamata." Bugu da ƙari, soyayyen abinci yana bakanta wa hanji na GI, musamman ga waɗanda ke da reflux acid (GERD), ciwon ciki ko wasu yanayi. Gabaɗaya, a ce a'a. Idan kuna son abinci mai soyayyen, yi oda kawai a wani yanayi mai wuya.

Hukunci: Tsallake shi

(Me ya fi cin abinci a waje? Cin abinci, ba shakka! Gwada 10 Easy Recipes Better than Take-Out Food for a restaurant-quality, lafiya abinci daidai a naka kicin.)

Bita don