Khaola Li-calories Ha U E-ja-Khetha Feela Menyu

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Kamora ho qala butle, khalori e baloa ho li-menu tsa lireschorente (tseo Molao o Mocha oa FDA o li etsang tlamo bakeng sa liketane tse ngata) li se li ntse li tsebahala haholo. Phuputsong e thehiloeng Seattle, palo ea batho ba reng ba sheba leseli la phepo e nepahetseng lireschorenteng li imenne hararo lilemong tse peli tse fetileng. Ho ba le tlhaiso-leseling ka meno ho bonahala ho sebetsa, ho khothaletsa bareki ho odara lijo ka karolelano ea li-calories tse 143, lipatlisiso li bontša.

Empa ha ho tluoa tabeng ea ho ja bophelo bo botle, lik'hilojule ha se tsona feela ntho ea bohlokoa. 'Me hang ha u qala ho leka ho lekanya lintho tse kang mafura, fiber le sodium, lintlha tsa phepo e nepahetseng li ferekanngoa le ho feta. Kahoo re ile ra botsa Rosanne Rust, setsebi sa phepo e nepahetseng ebile e le sengoli sa Sebapali sa Khalori ea Lijo bakeng sa Li-Dummies bakeng sa thuso ea ho khetholla mabitso ana.

1. Ntlha ea pele, sheba boholo ba ho sebeletsa. Sena ke sona ntho ea mantlha e hahlang batho, ho bolela Rust. Ba nahana hore ba odara ntho e 'ngoe e phetseng hantle, ba sa hlokomele hore lijo ha e le hantle ke li-servings tse peli (le lik'hilojule tse peli, sodium, mafura le tsoekere), kapa hore lintlha tsa phepo e nepahetseng li ela hloko e le' ngoe feela. karolo ea lijo tse kopaneng. (Ithute Malebela a Laolo ea Likarolo tse 5 ho Khaotsa ho ja Haholo.)

2. Ebe u sheba lik'halori. Ikemisetse ho hong ho ka bang le likhalori tse 400, leha eng kapa eng e pakeng tsa 300 le 500 e tla e etsa, ho bolela Rust. Haeba o batla seneke, e-ea li-calories tse 100 ho isa ho tse 200. (Ha likhalori tse ngata li le betere.)

3. Hlalosa hore na ke mafura afe. Ho hloka mafura ha se khetho e ntle ka ho fetesisa, hobane bahlahisi ba nkela tatso e haellang sebaka ka litlatsetso tse ling tse kang tsoekere. Empa mafome a khothaletsa ho beha cap ka mafura a mangata, ka ho khetha lijo kapa lijo tse bobebe ntle le ligrama tse fetang 6 tsa mafura ha o sebeletsa. "Ho fana ka pono e itseng, basali ba bangata ba lokela ho ikemisetsa ho fumana ligrama tse 12 ho isa ho tse 20 tsa mafura a mafura ka letsatsi," o re. (Na re Lokela ho Felisa Ntoa ka Mafura?)

4. Ka mor'a moo, ea bakeng sa faeba. Sena se bonolo-batla feela nomoro e kholo ho feta zero, ho bolela Rust. "Haeba ho hong ho e-na le zero fiber 'me e se protheine (joaloka nama), mohlomong ke sehlahisoa sa bohobe bo fokolang feela." Seo se bolela hore o tla fumana carbs le tsoekere ho eona-eseng ho hong ho hongata.

5. Qetellong, hlahloba tsoekere. Lijo tse ling tse phetseng hantle (joalo ka litholoana kapa lebese) li na le tsoekere e ngata, ka hona sena se mabapi le ho tlosa likhetho tsa super-saccharine le ho khetha mahlakore a bohlale. "Oa tseba hore ho na le tsoekere lijong tse tsoekere le li-sodas, empa e boetse e kenella ka lisoseng tse kenngoang joaloka BBQ le liaparo tsa salate," ho hlalosa Rust. Sebelisa kahlolo ea hao; haeba ho bonahala ho na le ho hong (ligrama tse 50 tsa tsoekere ka hamburger?), hlakola. (Hape, sheba Tataiso ena e Bonolo ho Lijo tsa Detox ea Letsoai.)

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