Shin Abincin Abincin ku yana sa kiba?

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Shin kai Gimbiya Cocktail Party ce wacce ke ba da hanyarta ta wani taron daban-daban kowane dare ko kuma mai saurin cin abinci mai sauri wanda ya kama abincin Sinanci ya yi karo a kan kujera? Ko ta yaya, tsarin cin abincin ku na maraice na iya sabuntar ƙoƙarin rage nauyi. "Mata da yawa suna cin rabin adadin kuzari a abincin dare da maraice, galibi suna wuce gona da iri akan kitse, sukari da hatsi da aka sarrafa - zaɓin abinci wanda ke lalata lafiyarsu, adadi da yanayi," in ji edita mai ba da gudummawa SHAPE Elizabeth Somer, MA, RD, marubucin Littafin dafa abinci & yanayi (Littafan Owl, 2004).

Makullin samun nasara yana cikin sake fasalin halayen cin abincin ku ta hanyar da ta dace da ku, in ji masana abinci. Juya shafin don gano halayen cin abincin ku tare da ƙwararrun masarufi na asarar nauyi wanda aka tsara don yadda kuke son cin abinci. Mun kuma haɗa da girke -girke na musamman guda huɗu ta Kathleen Daelemans, marubucin Samun Abinci Mai Kauna da Ƙauna! (Houghton Miffin, 2004) da kuma shugabar da ta kula da nauyinta mai nauyin kilo 75 fiye da shekaru 13.

MAI AZUMI-ABINCI

Matsalar Kun gaji da dafa abinci, kuna ba wa kanku lada tare da shayarwa. Duk da haka saukakawa ta zo a farashi: Burrito na yau da kullun yana da adadin kuzari 700 da gram 26 na mai (7 cike); Abincin yau da kullun na abincin kaji na China, kamar kung pao, yana da adadin kuzari 1,000. "Amma abinci mai sauri ba lallai ne ya zama daidai da abin datti ba," in ji Lisa Sasson, R.D., mataimakiyar farfesa a asibiti a sashen abinci mai gina jiki, karatun abinci da lafiyar jama'a a birnin New York. Mataki a waje da akwatin pizza, yana ba da shawarar Carolyn O'Neil, MS, RD, marubucin marubucin Tasa: A kan Cin Lafiya da Kasancewa Mai Kyau (Atria Books, 2004). Horar da kanku don neman zaɓin mafi koshin lafiya a cikin wuraren da ba a saba gani ba.

Magani don Ma'aikatan Abinci Mai Sauri

* Nemo zaɓuɓɓukan ƙaramin kalori a gidajen abincin da kuka fi so. Zaɓi ƙaramin rabo da jita -jita waɗanda aka shirya tare da ƙarancin mai. Misali, musanya burrito naman sa tare da kirim mai tsami don gasasshen kaji mai taushi tare da salsa. Za ku ajiye adadin kuzari 510 da gram 22 na mai. Ciniki kajin Janar Tsoho don dafaffen kaji da kayan lambu tare da kopin launin ruwan shinkafa. Za ku ajiye adadin kuzari 500, kuma a tsawon lokacin cin abinci guda bakwai za ku yanke isasshen adadin kuzari don rasa fam 1.

* Dakatar da kasancewa "masu ƙima". Girman Biggie yana ninka soyayyen ku don ƙarin kwata, amma jikin ku ne ke biya. Babban hidima na fries na Faransa yana da adadin kuzari 520 da gram 26 na mai. Kodayake har yanzu ba shine mafi kyawun zaɓi ba, ƙaramin hidima yana da adadin kuzari 210 da gram 10 na mai. Maimakon haka, oda dankalin turawa gasa tare da salsa; dankalin turawa 5-ounce yana da adadin kuzari 100 kawai, babu mai da gram 3 na fiber.

* Koyi yadda ake yin "abinci mai sauri," in ji marubucin littafin dafa abinci kuma guru mai-asara Kathleen Daelemans. Maimakon tsayawa a gidan cin abinci bayan aiki, ɗauki wani sabon kifi a kasuwa na gida, wanda za ku iya yin tururi a cikin microwave a cikin minti. Yayin da kuke kantin sayar da kayayyaki, ku tanadi wasu ƙananan matakai waɗanda ke sa cin abinci mai ƙoshin lafiya ya zama cinch, kamar ganye da aka riga aka wanke, kayan salati-mashaya da wake wake na gwangwani.

DIVA DIVA

Matsalar Kasancewa akan ƙayyadaddun abinci mai kalori -- kofi don karin kumallo da salatin kayan lambu kawai don abincin rana - yana sa ku ji nagari. Amma gaskiyar ita ce, ba ku samun isassun abubuwan gina jiki da za ku iya yin ta cikin yini. Da yamma kun bugi bango. "Yunwa kake ji!" Sasson ya ce. "Kada ku ƙyale kanku da yunwa - yana da sakamako mai sake dawowa." Sakamakon shine "saurin cin abinci" a lokacin cin abincin dare, in ji O'Neil, wani zaman binge wanda zai iya barin ku jin cin nasara da baƙin ciki.

Maganin Rage Divas

* Don kiyaye yanayin kwanciyar hankali da gujewa yawan cin abincin dare, raba karin kumallo da abincin rana zuwa ƙaramin abinci mai gina jiki kowane sa'o'i uku zuwa huɗu a cikin yini, kuna tuna jimlar adadin kuzari da kuke cinyewa. Madelyn Fernstrom, Ph.D., darektan Jami'ar Pittsburgh Medical ya ce "Ba za ku iya rage zafin halin ku ba idan kun kasance masu kiwo, amma kuna iya rage jin yunwar da yawa da sanya kan ku don cin abinci." Cibiyar Kula da Nauyi ta Cibiyar.

* A kore salatin abincin rana. Ƙara furotin mara nauyi a cikin ganyayen ku kuma za ku ci gaba da yunwa. Gwada 3-4 oza na ruwa mai cike da ruwa, 1/2 kofin wake, yankakken fararen kwai ko oza na yankakken almond, in ji O'Neil.

* Zaɓi abinci mai ƙima, babban fiber don abincin dare. Kuna iya samun abinci mai gamsarwa ba tare da busa adadin kuzarin ku na yau da kullun a cikin zama ɗaya na dare ba. Kawai ka tabbata yawancin abin da ke kan farantinka ya fito daga kayan lambu da aka shirya cikin koshin lafiya.

SANARWA NOSHER

Matsalar Bayan cin abin da kuke la'akari da abincin dare mai ma'ana - cin abinci mai daskararre da wasu tumatir ceri - fara cin abincin. Kodayake kuna birgewa akan kukku biyu ko uku a lokaci guda, dare koyaushe yana ƙare da akwati mara fa'ida kamar adadin kuzari 1,440 da kuka cinye. "Yunwa ko dai gaskiya ce kuma ingantacciya ko kuma ta zuciya," in ji Daelemans. "Idan abinci gyara ne na ɗan lokaci don duk abin da ke damun ku, ba zai yi aiki ba-kuma lokaci ya yi da za a bincika wasu ingantattun mafita. Idan da gaske kuna jin yunwa, kuna buƙatar ƙarin adadin kuzari mai ɗimbin yawa a abincin dare da kuma tsarawa. gaba don harin ciye-ciye na yamma."

Magani ga sanannu noosher

* Nemo abin da ke bayan duk abin cin abincin. Ajiye littafin abinci na makonni biyu don sanin dalilin da yasa kuke cin abinci, in ji Daelemans. Yi rikodin lokutan da kuka ci, abin da kuka ci da abin da kuke ji a lokacin.

* Yi aiki mai lafiya a cikin abincin dare. Idan har yanzu kuna jin yunwa bayan mintuna 20 bayan abincin dare, yawanci yana nufin ba ku da isasshen furotin ko kitse - duka biyun sun cika matakin gamsar da abinci. Kuma babu buƙatar zama fat-phobic. "Kadan mai yana tafiya mai nisa," in ji O'Neil. Gwada drizzling teaspoon (kalori 40 kawai) na lemun tsami-ko man zaitun basil-infused a kan kayan lambu mai tururi.

* Bayan abincin dare, ku shirya abincin gobe. Ta hanyar wanke alayyafo, yanyanka albasa, bawon karas ko kurkurar inabi, za ku gamsar da sha'awar zama kusa da abinci cikin koshin lafiya, in ji Daelemans, kuma za ku tabbatar cewa abincin dare na gobe yana da amfani.

* Shirya kayan ciye-ciye. Ajiye adadin kuzari 200 na jimlar ku na yau da kullun don bayan abincin dare. Raba su ta hanyar da ta fi dacewa da ku. Kuna son yin huci duk dare? Zaɓi abubuwan jin daɗin bayan abincin dare waɗanda ke ba da ƙima mai yawa don ƙarancin kalori, kamar popcorn mai haske, kayan lambu da aka riga aka yanka tare da salsa ko Mock Deep-Fried Chickpeas (duba girke-girke anan.) Ko kuma, raba abincin dare biyu; ku ci rabin a sa'ar da kuka saba sauran kuma da yamma, Daelemans ya ba da shawara.

GIMBIYAR JAM'IYAR KANKANCI

Matsalar Maraice na ku shuɗi ne na aiki da ayyukan zamantakewa waɗanda ke nuna sararin samaniya da abubuwan cin abinci; ba ka taba amfani da tanda naka don wani abu ba face ajiyar takalma. Mafi mahimmanci, ba ku taɓa sarrafa ikon abin da kuke ci don abincin dare ba.

Uzurin ku? Lamari ne na musamman. "Amma wannan ba wani lamari ne na musamman ba; wannan al'ada ce ga rayuwar ku," in ji Sasson.

Magani ga Gimbiya Party Gimbiya

* Kada a taɓa buga walima da yunwa. Ku kawo na biyu, ƙaramin abincin rana don yin aiki, kamar miya ko tasa taliya tare da furotin (duba girke -girke na Sesame Noodles Tare da Chicken), kuma ku ci shi kusan sa'a ɗaya kafin ku fitar da ƙofar, Sasson ya ba da shawara. Ko kuma ku sami sandar gina jiki mai kalori 150 "don cire gefen," in ji Fernstrom.

* Sanya wasu buƙatu don kowane taron. Shirya gaba shine mabuɗin. Idan walimar tana cikin babban gidan cin abinci na gaske, adana adadin kuzari a gare ta, in ji Daelemans. Farashin hadaddiyar giyar? Gwada shan lafiyayyen ciji guda uku (masu cin abinci) ga kowane cizo mai kalori mai yawa (maganin kaguwa) da kuke cinyewa. Hakanan, maimakon kiwo, hada abinci a kan faranti na gaske - sannan a hana cin abinci bayan kun gama.

* Ci gaba da shan barasa zuwa ɗaya ko biyu -- max. Abin sha yana ƙara adadin kuzari a cikin jimlar kwanakin ku ba tare da yin wani abu don cika ku ba. Fernstrom ya ce "Jiki da abinci ba sa ganin ruwa. Don kula da kallon biki, tambayi mashawarcin ya yi muku abin izgili tare da seltzer, ruwan 'ya'yan itacen cranberry da yanki na lemun tsami, in ji O'Neil.

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