Abincin Kalori mai ƙarancin kalori: Kasance Gyara

Wadatacce

• Tambaya: Ba kasafai nake dafa abinci ba kuma na fi son yin odar abinci. Shin akwai zaɓin abinci na ƙasar Sin mai ƙarancin kalori?
• Kuna son yin cuɗanya da jama'a kuma ana gayyatar ku zuwa bangarori da yawa a wannan watan. Wataƙila kuna mamakin yadda za ku tsaya kan ƙarancin abincin ku, daidai?
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Tambaya: Ba kasafai nake dafa abinci ba kuma na fi son yin odar abinci. Shin akwai zaɓin abinci na ƙasar Sin mai ƙarancin kalori?

Amsa:

Ee, amma kuna buƙatar yin hankali lokacin zabar abinci mai lafiya. Anan akwai wasu nasihu masu ƙarancin abinci mai ƙima da fa'ida:

1. Yawancin jita -jita na kasar Sin sun ƙunshi kayan lambu da furotin mara nauyi, amma manyan rabo da mai, miya mai daɗi na iya sanya waɗannan abincin ƙasa da abin da ake so don ƙafar ku.
2. Wani sabon rahoto daga Cibiyar Kimiyya a Sha'anin Jama'a (CSPI) ya bayyana cewa akwai adadin kuzari tsakanin 1,000 zuwa 1,500 a yawancin china-kuma hakan ba tare da sarrafa shinkafa, miyar noodles, da sauran ƙarin abubuwa ba. Bugu da ƙari, wasu shahararrun abinci, irin su chow mein da kaza tare da miya mai baƙar fata, an gano suna ɗauke da kusan kusan kwana biyu na sodium.
3. Don yin oda cikin hikima, "nisantar da jita-jita mai zurfi, nemi biredi a gefe, kuma a rage yawan girma," in ji Sarah Krieger, RD, mai magana da yawun Ƙungiyar Abinci ta Amurka. Ta ba da shawarar yin odar abinci masu lafiya masu zuwa don cin abinci mai ƙarancin kalori 450:
   a. nadi na bazara
   b. kofuna biyu na miya na ɗigon kwai
   c. kofin shinkafa mai ruwan kasa
4. Ko zaɓi shrimp tare da miya mai lobster (mafi ƙasƙanci-cal a cikin binciken CSPI) kuma raba tsari na dumplings kayan lambu tare da aboki don abincin dare mai kalori 600.

"Za ku iya sanya abincin da kuka fi so ya fi koshin lafiya ta hanyar haɗa shi da kayan lambu masu tururi da kuma nannade rabin don wani dare," in ji Krieger. A ƙarshe, bi da kanku ga kuki mai arziki; yana da adadin kuzari 30 kawai kuma ba shi da mai.[header = Nasihu na rage cin abinci mai ƙarancin kitse don ƙungiyoyi: za ku iya yin hulɗa da juna & manne wa tsarin abincin ku.]

Kuna son yin cuɗanya da jama'a kuma ana gayyatar ku zuwa bangarori da yawa a wannan watan. Wataƙila kuna mamakin yadda za ku tsaya kan ƙarancin abincin ku, daidai?

Ta wata hanya, yana da kyau ya zama malam buɗe ido na zamantakewa. "Ka tunatar da kanka cewa halartar bashes da yawa yana nufin za ku sami ƙarin damar da za ku ji daɗin waɗancan kayan abinci masu kalori," in ji Amy Jamieson-Petonic, R.D., manajan jin daɗin jin daɗin ma'aikaci a Clinic Cleveland a Ohio. "Ta wannan hanyar za ku ji ƙarancin matsin lamba don yin samfurin komai kuma za ku iya shimfiɗa sha'awarku cikin makwanni masu zuwa."

Anan akwai ƙarin nasihun abinci masu taimako:

1. Rage yawan adadin kalori: Tun da babu shakka za ku ci abinci mai yawa a ranakun da akwai biki, kuna buƙatar ramawa ta hanyar yanke adadin kuzari 100 daga adadin kuzarin ku na yau da kullun a cikin wata. Wannan ba yawa bane-kawai yanki burodi ko gilashin ruwan 'ya'yan itace, misali.
2. A wurin biki, cika da ƙananan kitse, abinci masu lafiya: A teburin cin abinci, cika rabin ƙaramin farantin abinci tare da ƙananan kalori abinci masu lafiya irin su salatin, crudites, ko jatan lande, sannan ku cika sauran da abin sha.
3. Ciyar da ƙishirwa: Kuma yayin da kuka fi sanin ku isa wurin biki da yunwa, kada ku ji ƙishirwa. Jamieson-Petonic ya ce "Ka sami kwalbar ruwa kafin ka zo don kada ka yi tsalle a farkon hadaddiyar giyar don kashe ƙishirwa," in ji Jamieson-Petonic. Sa'an nan kuma iyakance kanku ga abubuwan sha biyu waɗanda ke da ƙarancin kalori 150 kowannensu: gilashin giya ko shampen, Mariya mai jini, ko gin tare da tonic na abinci.

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