Lijo tsa China tse nang le likhalori tse tlase: Lula u le mong

Litaba

• Potso: Ha ke phehe ka seoelo, ebe ke khetha ho odara li-takeout. Na ho na le likhetho tsa lijo tsa China tse bohlale, tse tlase?
• U rata ho tloaelana 'me u mengoa liphathing tse' maloa khoeling ena. Mohlomong u ntse u ipotsa hore na u ka khomarela lijo tse fokolang tsa mafura joang?
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Potso: Ha ke phehe ka seoelo, ebe ke khetha ho odara li-takeout. Na ho na le likhetho tsa lijo tsa China tse bohlale, tse tlase?

Karabo:

Ho joalo, empa u lokela ho ba hlokolosi ha u khetha lijo tse phetseng hantle. Litlhahiso le litemoso tsa ho ja lijo tse fokolang ke tsena:

1. Lijana tse ngata tsa China li na le meroho le liprotheine tse omeletseng, empa likarolo tse kholo le mafura a tsoekere a ka etsa hore lijo tsena li se ke tsa lakatseha thekeng la hao.
2. Tlaleho e ncha e tsoang Setsing sa Saense ho Thahasello ea Sechaba (CSPI) e senotse hore ho na le likhalori tse pakeng tsa 1 000 le 1,500 li-entrees tse ngata tsa China - mme ha ho na letho le kenyang raese, li-noodle tsa crispy le tse ling tse ling. Hape, lijo tse ling tse tsebahalang, joalo ka chow mein le khoho e nang le mongobo oa linaoa tse ntšo, li fumanoe li na le sodium e ka bang matsatsi a mabeli.
3. Sarah Krieger, R.D., e leng ’muelli oa American Dietetic Association o eletsa hore e le hore u ka laela ka bohlale, “leka lijana tse halikiloeng ka botebo, u kōpe li-sauces ka thōko, ’me u fokotse ho reka boholo ba tsona.” O khothaletsa ho odara lijo tse latelang tse phetseng hantle bakeng sa lijo tse nang le lik'hilojule tse ka tlase ho 450:
   a. moqolo oa selemo
   b. linoelo tse peli tsa sopho ea lehe
   c. kopi ea raese e sootho
4. Kapa khetha li-shrimp tse nang le souce ea lobster (e tlaase-tlaase-cal entree thutong ea CSPI) 'me u arole li-dumplings tsa meroho tse halikiloeng le motsoalle bakeng sa lijo tsa mantsiboea tsa 600-calorie.

Krieger o re: "O ka etsa hore sejana seo o se ratang se phele hantle ka ho se kopanya le veggies tse nang le mouoane ebe o thatela halofo ea bosiu bo bong." Qetellong, itšoare ka cookie ea leruo; e na le li "calories" tse 30 feela ebile ha e na mafura.

U rata ho tloaelana 'me u mengoa liphathing tse' maloa khoeling ena. Mohlomong u ntse u ipotsa hore na u ka khomarela lijo tse fokolang tsa mafura joang?

Ka tsela e itseng, ho hotle ho ba serurubele sechabeng. "Ikhopotse hore ho ea libasheng tse ngata ho bolela hore u tla ba le menyetla e mengata ea ho natefeloa ke lijo tseo tse nonneng, tse nang le lik'halori," ho bolela Amy Jamieson-Petonic, RD, mookameli oa bophelo bo botle ba basebetsi Kliniking ea Cleveland e Ohio. "Ka tsela eo o tla ikutloa o sa qobelloe ho lekola ntho e ngoe le e ngoe mme o ka hasanya tšoarelo ea hau libekeng tse tlang."

Malebela a thusang ke ana a ho ja:

1. Fokotsa palo ea hau ea likhalori: Kaha ha ho pelaelo hore u tla ja haholo matsatsing ao ho nang le moketjana, u tla hloka ho lefa ka ho khaola lik'hilojule tse 100 ho tsoa ho khalori ea hau ea letsatsi le letsatsi khoeling eohle. Ha se ntho e ngata-sengoathoana sa bohobe kapa khalase ea lero, mohlala.
2. Ha u le moketjaneng, tlatsa ka mafura a tlase le lijo tse phetseng hantle. Tafoleng ea li-buffet, tlatsa halofo ea poleiti e nyane ka lijo tse tlase tse nang le lik'halori tse ngata tse kang salate, crudites, kapa shrimp, ebe u tlatsa tse ling ka lijo.
3. Felisa lenyora la hau: Mme ha o ntse o tseba ho feta ho fihla moketjaneng o lapile, o seke oa nyoroa hape. "Eba le botlolo ya metsi pele o fihla hore o seke oa tlolela lebenkeleng la pele ho tima lenyora," ho bolela Jamieson-Petonic. Ebe u ipehela lino tse tahang tse peli tse nang le likhalori tse ka tlase ho 150 e le 'ngoe: khalase ea veine kapa champagne, Mary ea nang le Mali kapa gin e nang le tonic ea lijo.

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