Ho ja ka ntle

Ho ja ke karolo ea bophelo ba rona bo maphathaphathe ba sejoale-joale. Le ha o hloka ho ba hlokolosi hore o se ke oa ja ho tlola, ho a khonahala ho ea tsoa le ho natefeloa o ntse o phetse hantle.

Hlokomela hore boholo ba likarolo lireschorenteng tse ngata li kholo haholo. Lula hole le li-buffets tsohle tseo u ka li jang. Ho ka ba thata ho hanela moleko oa ho ja ho feta libakeng tsena. Nahana 'me u rere esale pele.

• Haeba u tseba hore u ea tsoa, ​​sheba lenane la marang-rang hore u tsebe ho etsa liqeto tse nepahetseng pele ho nako.
• Qoba ho ja lireschorenteng ha u lapile haholo. Ja lijo tse bobebe tse bobebe, tse kang lihoete kapa apole e nyane nakoana pele u tsoa.

Ha u odara, se ke oa tšaba ho kopa ho pheha ho hong ka mokhoa o phetseng hantle joalo ka ho besoa kapa ho besoa ka setofo ho fapana le ho halikwa. U ka kopa hore lijana li fuoe lehlakoreng.

Batla 'me u khethe:

• Li-salate tse apereng lehlakore
• Lijana tse lehlakoreng tsa meroho
• Lijo tse halikiloeng, tse halikiloeng, tse nang le mouoane, tse koetsoeng, tse halikiloeng kapa tse besitsoeng
• Khoho, Turkey, lijo tsa leoatleng kapa nama e se nang mafura

Itšoare hanngoe feela ka nakoana ho:

• Ntho e 'ngoe le e' ngoe e monate, e halikiloeng, e monate, e bohobe, e otloa kapa e cheesy
• Mese kapa sopho e nang le botoro, tranelate kapa chisi e ngata
• Liaparo tsa salate tse teteaneng kapa tse monate
• Lijana tse ngata tsa casserole

Malebela a 'maloa a bonolo a ho boloka khalori e le tlase a kenyeletsa:

• Haeba u ne u itlela lijo tse phetseng hantle lapeng, halofo ea poleiti ea hau e ne e ka koaheloa ka meroho e metala; haeba keno ea hau e sa tle le meroho, odara e le 'ngoe ka lehlakoreng hore o tsebe ho etsa poleiti e phetseng hantle.
• Qoba ho ja lijo o sa nahane joalo ka meqolo le bohobe hobane feela li le tafoleng. O ka kopa seva ho tlosa lijo tsena tafoleng.
• Arola lijo le motho e mong, kapa u kope lebokose le reng u nke halofo ea lijo tsa hau u ee hae.
• Laela "boholo ba lijo tsa mots'eare" ba lijo life kapa life ho fapana le "boholo ba lijo tsa mots'eare."
• Laela li-appetizers tse phetseng hantle ho fapana le ho kena.
• Qala ka salate e nyane kapa sopho e entsoeng ka moro e le sebui.
• Laela liaparo tsa salate ea hau ka lehlakoreng hore o tsebe ho laola hore na o sebelisa tse kae.
• Noa metsi, tee e sa tsoekere, lino-mapholi, kapa lebese le se nang mafura haholo.Fokotsa maro a nang le lik'halori tse se nang letho, joalo ka li-sodas.
• Fokotsa hore na u na le joala bo bokae lijong. Veine e na le lik'hilojule tse tlase ho feta lino tse hoammeng kapa li-cocktails tse tsoakaneng tse nang le lero.
• Tlosa lijo tse theolelang kapa u li arolelane le motho e mong.

Leka malebela ana ho fokotsa likhalori ha u ja lireschorenteng tsa lijo tse potlakileng.

• Khetha sebaka seo li-hamburger, litlhapi le likhoho tsa grills, tlhapi le likhoho bakeng sa li-sandwich tsa bona.
• Odara sandwich ea hau ntle le chisi, mayo kapa "spaghetti e khethehileng."
• Odara feela sandwich. Qoba ho reka boleng kapa lijo tse kopantsoeng ntle le haeba resturante e fana ka mahlakore a phetseng hantle joalo ka likhae tsa apole kapa salate e lehlakoreng.
• E-ba hōle le boholo bo boholo, ebang ke sandwich, milkshake kapa French fries.
• Laela salate sebakeng sa li-fries tsa Mafora.
• Fokotsa ketchup, sauce ea barbeque le li-condiments tse ling, hobane hangata li na le tsoekere e patiloeng.
  
• Pizza e lokile empa u lekanyetse lilae tse le 'ngoe kapa tse peli feela. Khetha li-toppings tsa meroho tse kang pelepele kapa spinach ho fapana le boroso kapa pepperoni. Kenya salate lijong tsa hau.

Lireschorente tsa sandwich kapa li-counters li u lumella ho laola hantle seo u se jang:

• Khetha mafura a turkey, kana kapa ham. Boholo ba ho itšeha ho bata ho na le sodium e ngata.
• Ela hloko li-salate tsa tuna le likhoho tse atisang ho etsoa ka mayonnaise e nang le likhalori tse ngata.
• Sebelisa nama ea meroho le chisi sebakeng sa meroho e kang pelepele, likomkomere, tamati le spinach.
• Kopa sandwich e sefahleho se bulehileng. Kopa bohobe ba lijo-thollo ho fapana le bohobe bo bosoeu.
• Kenya li-condiments tse nang le likhalori tse phahameng tse kang mayonnaise kapa liaparo tsa salate tse nang le mosetareta kapa oli e nyane ea mohloaare le asene. Kopa hore bohobe ba hau bo besoe kapa bo toasted ntle le botoro e ekelitsoeng.

Lireschorente tsa China li fana ka likhetho tse phetseng hantle:

• Likhetho tse ngata tse halikiloeng li na le likhalori tse ngata. Ho e-na le hoo, khetha lijana tse phehiloeng ntle le oli kapa tsoekere.
• Fokotsa lijana tse entsoeng ka sopho e tsoekere le e bolila, hoisin, gravy kapa tse ling tse boima, tse atisang ho ba le lik’hilojule tse ngata.
• Khetha lijana tse nang le mafura a fokolang tse sa halikiloeng habonolo, joalo ka raese e sootho le meroho ea China e nang le lijo tsa leoatleng, khoho kapa khofu ea linaoa (tofu).
• Laela lehlakore la meroho e nang le mouoane hore u kopane le sejana sa hau sa noodle kapa raese.
• Likhetho tse ling tse phetseng hantle li kenyelletsa sopho ea wonton, khoho ea khoho le moo goo gai pan.

Lijo tsa Maindia:

• Khetha lijo tse nang le li-chickpea kapa lensisi, meroho, liprotheine tse omeletseng le lisoso tse entsoeng ka yogurt.
• Likhetho tse ntle li kenyelletsa sopho ea mulligatawny, khoho ea tandoori, tikka ea kana, kebabs, bohobe ba naan bo nang le koro e felletseng le lassi.
• Fokotsa lijo tse halikiloeng, lisuruse tse halikiloeng ka kheri, lisose tsa tranelate tse kang Korma kapa Makhani, le lijo tse entsoeng ka lebese la kokonate kapa pitsa ea botoro e hlakisitsoeng.

Lijo tsa Mataliana:

• Lijana tsa pasta tse nang le mongobo o mofubelu kapa oa marinara li na le lik'hilojule tse ngata le mafura a mangata ho feta lisukisi tse entsoeng ka tranelate, botoro, chisi kapa pesto.
• Batla lentsoe primavera, le bolelang hore ntho ea menyu e na le meroho 'me e ke ke ea kenyelletsa mongobo o monate. Odara lijana ka lijo tsa leoatleng, nama e halikiloeng, tlhapi, kana kapa meroho.
• Fokotsa lasagna, antipasto, alfredo sauce le bohobe ba konofolo.
• Fokotsa lijana tse halikiloeng kapa tse bohobe tse kang khoho le eggplant parmesan kapa parmigiana.
• Hlokomela li-pasta tse ngata. Bapisa pasta ea hau le salate e lehlakoreng e le hore lijo tsa hau li leka-lekane.

Lijo tsa Mexico kapa tsa Boroa-bophirima:

• Khetha lijo tse sa halikiloeng 'me li na le chisi e nyane feela.
• Guacamole ke khetho e ntle ho feta tranelate e bolila, empa hlokomela hore o se ke oa ja karolo e kholo haholo.
• Likhetho tse ntle li kenyelletsa gazpacho, khoho e nang le raese e sootho, raese le linaoa tse ntšo, le lintho tse besitsoeng kapa tse halikiloeng.
• Fokotsa li-nas, li-chips le quesadillas.

Lijo tsa lelapa le lijo tsa pub:

• Khomarela nama e halikiloeng ea nama le nama, kapa pitsa e besitsoeng kapa nama ea nama.
• Fokotsa lijo, esita le meroho, e halikiloeng, e nang le bohobe, au gratin (cheesy) kapa e boreleli. Laela litapole tse halikiloeng tse nyane kapa tse mahareng ka sekhahla sa botoro kapa tranelate e nang le mafura a tlase ho e-na le li-fries tsa French kapa litapole tse khotliloeng.
• Li-salate ke mohopolo o motle, empa qoba liaparo tse monate, hammoho le li-toppings tse kang chisi kapa bacon. Kopa moaparo oa hau lehlakoreng hore o tsebe ho laola hore na o ja bokae.
• Sopho e hlakileng ea moro hangata e na le lik'halori tse tlase. Qoba sopho e motenya ka tranelate kapa chisi ka ho eona.
• Hlahloba malebela a kaholimo karolong ea lireschorente tsa sandwich le li-counters.
• Hlokomela boholo ba likarolo tse kholo.

Ho theola boima ba 'mele - ho jella kantle; Lijo tse phetseng hantle - ho jella kantle; Botenya - ho jella kantle

Webosaete ea American Heart Association. Ho ja ha ho bolele ho ja lijo tsa hau. heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet. E ntlafalitsoe ka la 10 Pherekhong 2017. E fihlile ka la 30 Loetse, 2020.

Maratos-Filer E. Botenya. Ho Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, bahlophisi. Buka ea Williams ea Endocrinology. La bo14 la ed. Philadelphia, PA: Elsevier; 2020: khaolo ea 40.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. La 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 30 Tšitoe.

• Phepo e nepahetseng