Mafi kyawun Abinci & Mafi Muni

Wadatacce

• Lokacin da kuke sha'awar abinci mara nauyi kuma babu abin da zai yi, da farko kuyi la'akari da waɗanne nau'ikan abincin tarkace za su fi dacewa a cikin daidaitaccen abinci mai ƙoshin lafiya.
• Rein cikin sha’awa ta hanyar cin ƙaramin rabo lokacin zabar ƙaramin abincin kalori kawai ba zai yi aiki ba.
• Kuna iya samun mafi kyawun niyya wajen zaɓar ƙaramin abincin kalori - amma wani lokacin sha'awar abinci mara kyau tana samun mafi kyawun mu duka!
• Ƙididdigar adadin kuzari da ake buƙata kowace rana
• Bayan buƙatar ɗaukar adadin kuzari da ake buƙata kowace rana, ga wata muhimmiyar tambaya: nawa kitsen kuke buƙata?
• Mafi kyawun abinci guda bakwai don zaɓar don daidaitaccen abinci mai ƙoshin lafiya.
• Kuna son kyau mai tsami, mai ɗanɗano da tauna. Gano gaskiyar abincin takarce game da mafi kyawun - kuma mafi munin - zaɓin da za a yi.
• Bita don

Lokacin da kuke sha'awar abinci mara nauyi kuma babu abin da zai yi, da farko kuyi la'akari da waɗanne nau'ikan abincin tarkace za su fi dacewa a cikin daidaitaccen abinci mai ƙoshin lafiya.

Ba zato ba tsammani, yayin da kuke tsaye a cikin layin biya kuna siyan yogurt don shirye -shiryen tsakar dare na lafiya na wannan makon, ya same ku cewa kuna shirin ba da gudummawa ga wannan kasuwancin dala biliyan 50 a maimakon haka: Kuna fama da mummunan farmakin abinci. Duk waɗancan alewa masu duba wurin suna kallon ku. Haɗin abinci mai sauri-sauri na gaba yana fara kiran sunanka. Babu wani kuki mai ƙima ko ice cream mara ƙima ko kowane irin abinci mai lafiya da zai yanke shi a wannan karon-kuna cikin yanayin manyan munchies masu ƙima, kuma sha'awar ba za ta ragu ba har sai kun sami abin da aka hana ku…

Idan wannan tashin hankali na abinci ya zama sananne a gare ku, ba ku kaɗai ba. Wani binciken da aka gudanar a Jami'ar Jihar Pennsylvania a Kwalejin Jiha da aka buga a cikin fitowar Yuni 1999 na Jaridar American Journal of Clinical Nutrition ya bayyana gaskiyar abubuwan abinci masu ban sha'awa, ciki har da cewa da yawan ka takura madaidaicin abincin ku mai kyau, za ku fi sha'awar abincin da kuka hana. kanka.

Binciken ya ba yara masu zuwa makaranta samfurin apple da sandunan peach. Flavoraya daga cikin dandano za su iya ci a cikin adadi mara iyaka, ɗayan kuma za su ɗan ɗanɗana kaɗan. Wurin da aka haramta da sauri ya zama abin sha'awa a matsayin mafi girman abun ciye-ciye duk da cewa kusan kusan ɗaya ne da sauran mashaya. Masu bincike sun yi barkwanci cewa yara za su so kwali idan iyaye sun yi babban abin da ya dace game da yadda ya munana musu.

Mu masu girma ba su da bambanci sosai. Muna tunanin kwakwalwan dankalin turawa da burger abinci mai sauri azaman faɗuwar abinci - kuma idan muka ci ton daga cikinsu, daidai ne. Amma cin abinci a cikin matsakaici, kwanon ice cream na lokaci-lokaci ko mashaya cakulan ba zai aika daidaitaccen abincinku mai kyau a cikin wutsiya ba.

Rein cikin sha’awa ta hanyar cin ƙaramin rabo lokacin zabar ƙaramin abincin kalori kawai ba zai yi aiki ba.

Anan akwai abubuwan ban mamaki na kayan abinci masu ban sha'awa. Babu wani abu mai banƙyama da abinci mara kyau. Cin abinci mai kyau shine game da daidaita abinci maras lafiya tare da mafi inganci.Idan kuna son soyayyen mai ko kwakwalwan kwamfuta, ku ci ɗan ƙaramin hidimar soyayyen, ko ku sayi ƙaramin jakar kalori 150 na kwakwalwan kwamfuta kuma a yi da shi.

A bayyane yake, rashi ba shine mafita don kiyaye daidaitaccen abinci mai kyau ba. Sha'awar da aka ƙi na iya jujjuyawa da sauri ba tare da sarrafawa ba, wanda zai haifar da cin abinci ko wuce gona da iri.

Gano Siffar ta shawarwari don maganin abinci mara kyau lokacin zabar abun ciye-ciye mai ƙarancin kalori kawai baya cikin katunan.

[kanun labarai = Gaskiyar abinci mara nauyi: koyi yadda ake sarrafa lokutan da ƙaramin kalori ba zai yi ba.]

Kuna iya samun mafi kyawun niyya wajen zaɓar ƙaramin abincin kalori - amma wani lokacin sha'awar abinci mara kyau tana samun mafi kyawun mu duka!

Yi la’akari da mace mai haila tare da neman cakulan: Da ƙarfe 10 na safe za ta iya jin daɗin ɗanɗano mai kyau na cakulan cakulan kuma ta gamsu. Karyata sha'awar, ko da yake, kuma yana iya sauƙin ƙwallon dusar ƙanƙara cikin cin kwanon brownies da ƙarfe 10 na yamma. - tare da sau 12 mai da adadin kuzari na yanki ɗaya na Godiva.

Splurging a wani lokaci abin karɓa ne -- kawai kar a ɗauke ku! Idan kun shayar da dodo mai cin abincin sau biyu a rana, kuna iya fuskantar matsalar matsalar abinci, amma 'yan lokuta a mako ba za su cutar da salon cin abincin ku mai lafiya ba.

Ga wasu nasihohin cin abinci lafiya:

• Guji abubuwan da ake siyarwa a cikin kabad ko firiji. Sayi shi kawai lokacin da sha'awar ta same ku kuma ku more ɗan ƙaramin abu, in ji ta. Sannan raba ko shara sauran.
• Gwada daidaita ƙananan kalori tare da abinci mara ƙoshin abinci, kamar ɗan itacen 'ya'yan itace tare da cuku ɗin ku maimakon yanka biyu na waina. Ta hanyar cin 'ya'yan itacen farko, za ku ɓata sha'awar ku kuma za ku kasance da wuya a rage yanki na biyu na cheesecake.

Ƙididdigar adadin kuzari da ake buƙata kowace rana

Mun yi aikin a shirye-shiryen dambenku na gaba na son kai na kalori kuma mun sami fa'idar abinci mai gina jiki akan wasu abubuwan da kuka fi so a cikin shahararrun nau'ikan kayan abinci guda bakwai. Lokacin da yarinyar ta sami shi da gaske kuma babu abin da zai yi sai abinci marar lafiya, me zai hana a zaɓi mafi kyawun mafi muni? Bincika mafi ƙarancin-fat-kowa-bauta, mafi ƙarancin-kalori da mafi ƙarancin zaɓin farashi mai yuwuwa.

Don kiyaye abubuwa cikin hangen zaman gaba, kwatanta adadin mai da adadin kuzari da aka samu a cikin mafi ƙoshin ƙoshin lafiya vs. ƙarancin abinci mai ƙoshin lafiya. Misali, kayan ciye -ciye masu lafiya kamar matsakaiciyar tuffa ya ƙunshi adadin kuzari 81 kawai kuma babu mai; jakar pretzels 1-oza yana da adadin kuzari 108 kuma ba shi da kitse, kuma akwati na yogurt na 'ya'yan itace mara ƙarancin kitse yana samar da adadin kuzari 231 da mai gram 2.

Bayan buƙatar ɗaukar adadin kuzari da ake buƙata kowace rana, ga wata muhimmiyar tambaya: nawa kitsen kuke buƙata?

Don kula da nauyin ku, kusan kashi 25 na adadin kuzari da ake buƙata kowace rana ya kamata ya fito daga mai.

• Idan kuna cin abinci mai adadin kuzari 1,800, yakamata ku ci gram 50 na mai.
• Don abincin calorie 2,000, ku ci 55 grams na mai.
• Don abinci mai kalori 2,500, ku ci gram 70 na mai.

Idan ba za ku zaɓi mafi ƙoshin lafiya a yau ba, karanta don gano mafi kyawun zaɓin marasa lafiya.

[kanun labarai = Gaskiyar abinci mara nauyi: mamakin yadda kukis da sandunan alewa za su iya zama abincin ƙoshin lafiya?]

Mafi kyawun abinci guda bakwai don zaɓar don daidaitaccen abinci mai ƙoshin lafiya.

Shin kuna neman abinci mara lafiya? Kuna iya samun kek ɗin ku (ice cream, kukis) kuma ku ci shi, muddin kuna jin daɗin sa cikin daidaituwa kuma ku lura da farashin mai da kalori. Yi obalodi akan shi, duk da haka, kuma zaku iya tashi daga ƙarshen mai-da-kalori mai zurfi. Anan ga fata akan mafi kyawun (kuma mafi munin) na ƙarancin abinci mai ƙoshin lafiya waɗanda za a iya haɗa su cikin daidaitaccen abinci mai ƙoshin lafiya.

Sandy sanduna waɗanda ke da ƙarancin kalori (da kyau, ƙasa, ko ta yaya!)

Mafi kyawun fare: 3 Musketeers

Milky Way, 3 Musketeers da Snickers, oh my. Wanda ya ci nasara a hannu don ƙoshin lafiya na cakulan-mashaya splurge shine Musketeers 3 tare da mahimmin gram 8 na mai (4.5 cikakken) da adadin kuzari 260 idan aka kwatanta da Milky Way's 10 fat grams (5 saturated) da 270 calories, da Snicker's 14 fat grams (5 cikakke) da adadin kuzari 280. (Gaskiya, gyada a Snickers abinci ne mai ƙoshin lafiya, amma idan kwaya ce da kuke so, gara ku ci ɗan yatsan hannu fiye da ƙoƙarin gamsar da sha'awar goro ta hanyar cin sandar alewa.)

Kukis (fakitoci guda ɗaya masu nauyin nauyi)

Mafi fa'ida: Mallomars azaman ƙaramin abincin kalori mai sauri

Babu kunya a sanya hannunka a cikin tulun kuki don waɗannan haske da ƙanƙaramar cakulan-marshmallow abubuwan jin daɗi da haɗa su a cikin daidaitaccen abincin ku. Kunshin ɗaya (Mallomars biyu) ya ƙunshi adadin kuzari 60, gram 2.5 na mai da miligram 17 na sodium. Fakiti ɗaya na Oreos (kuki uku), duk da haka, fakitin adadin kuzari sau biyu (120), gram 7 na mai da miligram 150 na sodium mai ban mamaki. Kunshin hidima guda ɗaya na Chips Ahoy (kukis uku), yana samar da adadin kuzari 160, gram 8 na mai da 105 milligrams na sodium, ya fito a matsayin ainihin dodo kuki.

Ana mamakin waɗanne samfuran ice cream, kwakwalwan kwamfuta, wainar abinci da zaɓin abinci mai sauri shine ƙananan abincin kalori don zaɓar, aƙalla magana? Ci gaba da karantawa don ƙarin bayani game da abinci mai lafiya (fiye ko žasa)!

[kanun labarai = Gaskiyar abinci mara nauyi: menene mafi kusa da ƙaramin abincin kalori a cikin nau'ikan 5?]

Kuna son kyau mai tsami, mai ɗanɗano da tauna. Gano gaskiyar abincin takarce game da mafi kyawun - kuma mafi munin - zaɓin da za a yi.

Ice cream

Mafi kyawun fare: Gwada Edy's (Dreyer's a yammacin Amurka), mafi kyawun zaɓi don daidaita abincin ku.

Edy's/Dreyer's Cookie Dough ice cream (calories 180 a kowace 1/2-kofin bauta) sauƙi sauƙi daidai rabo na Ben & Jerry's Chocolate Chip Kuki Kuki (calories 300) da Haagen-Dazs' Cookie Dough Chip (calories 310). Plusari Edy's/Dreyer's fakitin kitse 9 kawai na mai idan aka kwatanta da gram 16 na Ben & Jerry's da gram 20 na Haagen-Dazs.

Chips

Mafi kyawun fare don ƙarancin abincin kalori mai sauƙi: Doritos

Doritos 3D's ya ragargaza gasar: hidimar oza 1 (guda 32) na waɗannan triangles na cheesy cike da iska ya ƙunshi adadin kuzari 130 kawai da gram 5 na mai. Chips ɗin Fritos Masara suna ɗauke da adadin kuzari 160 da gram 10 na mai, kuma Lay's Sour Cream & Albasa Dankali Chips saman jerin a cikin adadin kuzari 160 tare da gram 11 na mai.

Abincin burodi (fakiti masu nauyin nauyi guda ɗaya)

Mafi fa'ida: Uwar gida Twinkies, abin mamakin ƙarancin kalori mai cin abinci

Abin mamaki, mamaki! Wannan maganin da aka yi da yawa yana ɗaukar hannun kek a cikin sashin kayan ciye-ciye. Ɗaya daga cikin Twinkie ya ƙunshi calories 150 kawai da gram 5 na mai idan aka kwatanta da Little Debbie Donut Sticks (kananan sanduna uku), wanda ke ba da adadin kuzari 210 da gram 12 na mai. Kula da Dolly's Zingers iced vanilla creme-cika gurasa (ƙananan waina guda uku): Tare da adadin kuzari 470 da gram 15 na mai, tabbas ba ƙananan kuzari bane kuma an fi adana su don lokuta na musamman (kamar ranar haihuwar ku ta 30).

Pizza mai sauri

Mafi kyawun fare don daidaitaccen abinci mai lafiya: Subway's Pizza Sub

Subway's Pizza Sub yana zuwa ga ceton pizza tare da ƙarancin adadin kuzari 448 da gram 22 na mai. Taco Bell na Mexico Pizza yana haɓaka ante tare da adadin kuzari 570 da gram 36 na mai. Daidaitaccen yanki na Domino's pepperoni & Italiyanci-sausage pizza fakitoci a cikin adadin kuzari 684 da gram 35 na mai - mamma mia, waɗannan ba ƙananan kalori ba ne!

Abincin sauri-1/4-laban burgers

Mafi fa'ida don daidaitaccen abincin ku mai lafiya: Wendy's Single (riƙe cuku)

Wannan farantin 1/4-fam na naman sa na ƙasa ya ƙare gasar tare da adadin kuzari 350, gram 15 na mai da 510 milligrams na sodium. Burger King's Whopper Jr. yana tattara adadin kuzari 420, gram 24 na mai da milligram 530 na sodium, yayin da McDonald's Quarter Pounder kuma yana ba da adadin kuzari 420, gram 21 na mai da madaidaicin milligram 820 na sodium.

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