Yanke Calories Lokacin Cin Abinci - Kawai Yanke Menu

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Bayan jinkirin farawa, ƙididdigar kalori akan menus na gidan abinci (wanda Sabuwar Dokar FDA ta zama tilas ga sarƙoƙi da yawa) a ƙarshe suna zama mashahuri. Kuma a cikin wani bincike da aka kafa a Seattle, adadin mutanen da suka ce suna duba bayanan abinci mai gina jiki a gidajen abinci sau uku a cikin shekaru biyu da suka gabata. Samun bayanai akan menus da alama yana aiki, yana ƙarfafa abokan ciniki don yin oda abinci tare da matsakaicin adadin kuzari 143, bincike ya nuna.

Amma idan ya zo ga cin abinci lafiya, adadin kuzari ba shine kawai abin mamaki. Kuma da zarar ka fara ƙoƙarin yin la'akari da abubuwa kamar mai, fiber, da sodium, bayanan abinci mai gina jiki yana samun rikicewa. Don haka mun tambayi Rosanne Rust, ƙwararriyar abinci mai gina jiki kuma marubucin Abincin Calorie na Gidan Abinci don Dummies don taimako na sauya waɗannan alamun.

1. Da farko, duba girman hidimar. Wannan shine babban abin da ke jan hankalin mutane, in ji Rust. Suna tsammanin suna yin odar wani abu mai kyau da lafiya, ba tare da sanin cewa abincin shine ainihin abinci biyu ba (kuma sau biyu adadin kuzari, sodium, mai, da sukari), ko kuma bayanan abinci mai gina jiki kawai yana la'akari da ɗaya. bangare na abincin haduwa. (Koyi Nasihun Sarrafa Sashe 5 don Dakatar da Cin Abinci.)

2. Sannan duba adadin kuzari. Nufin wani abu a kusa da adadin kuzari 400, kodayake wani abu tsakanin 300 da 500 zai yi, in ji Rust. Idan kuna neman abun ciye -ciye, je zuwa kalori 100 zuwa 200. (Lokacin Ƙarin Kalori Yafi.)

3. Nuna kitsen mai. Fat-free ba koyaushe shine mafi kyawun zaɓi ba, tunda masana'antun suna maye gurbin ɗanɗanon da ya ɓace tare da wasu ƙari kamar sukari. Amma Rust yana ba da shawarar dora hula akan kitse mai ƙima, ta hanyar zaɓar abinci ko abubuwan ciye -ciye ba tare da fiye da gram 6 na mai ba. "Don ba da hangen nesa, yawancin mata ya kamata su yi niyyar samun cikakken kitse gram 12 zuwa 20 a rana, duka," in ji ta. (Shin da gaske zamu kawo karshen Yaƙin akan Fat?)

4. Na gaba, je don fiber. Wannan yana da sauƙi-kawai nemo lambar da ta fi sifili, in ji Rust. "Idan wani abu ba shi da fiber kuma ba furotin ba (kamar nama), wataƙila kawai samfuran burodi mai ƙarancin fiber ne." Wannan yana nufin za ku sami carbs da sukari daga gare ta-kuma ba yawa ba.

5. A ƙarshe, bincika sugars. Wasu abinci masu lafiya (kamar 'ya'yan itace ko madara) suna da ɗanɗano mai yawa a cikin sukari, don haka wannan shine ainihin game da zazzage zaɓin super-saccharine da ɗaukar bangarorin wayo. "Kun san akwai sukari a cikin kayan zaki da sodas, amma kuma yana shiga cikin tsoma miya kamar barbecue da kayan salati," in ji Rust. Yi amfani da hukuncinku; idan wani abu ya ɓace (gram 50 na sukari a cikin hamburger?), Tsaya a fili. (Har ila yau, duba wannan Mai Sauƙi Jagora ga Abincin Detox Sugar.)

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