Mangaki ama-calories akushizi? Umhlahlandlela osebenzayo wabathandi boshizi

Ama-calories akushizi ancika kakhulu ohlotsheni kunokunambitheka

Uma uthanda ushizi, into yokuqala okufanele uyazi ukuthi ama-calories akushizi ahluka kakhulu ukusuka kolunye uhlobo kuya kolunye. Ushizi othambile onamafutha, ushizi oqinile osemdala, kanye noshizi omusha olula kungase kubukeke kufana epuletini, kodwa inani lama-calories lingahluka kakhulu. Yingakho kusiza ukucabanga ngosayizi wokuphakelwa, okuqukethwe ngamanzi, kanye nezinga lamafutha kunokubona nje ilebula ethi “ushizi”.

Njengomthetho ojwayelekile, oshizi abanamanzi amaningi bavame ukuba nama-calories ambalwa nge-ounce, kanti oshizi abomile, abadala, bavame ukuba nama-calories amaningi. Yingakho ukuniselwa okuncane kweparmesan kungaba nomthwalo we-calorie ofanayo nocezu olukhulu lwe-mozzarella. Uma ulandela ukudla ngenhloso yokwehlisa isisindo noma ukuqina komzimba, lo mehluko uba mkhulu kunalokho abantu abaningi abakulindele. Ukuze uthole umbono obanzi wokulandelela izingxenye, bheka umhlahlandlela wethu wokubala ama-calories kanye nohlu lokudla okunamaprotheni amaningi.

Ukuhlukaniswa kwama-calories kashizi ngohlobo olujwayelekile

Nansi isithombe esisebenzayo sama-calories oshizi abajwayelekile sisebenzisa ipheshana elijwayelekile le-1 ounce ngaphandle uma kushiwo ngenye indlela. Lezi zinombolo zisondele ngokwanele ekuhleleni kwansuku zonke nasekubhaleni ukudla, nakuba izinhlobo nezinga lamafutha kungashintsha kancane inani:

• Cheddar: cishe ama-calories angu-115, amaprotheni angu-7 g, amafutha angu-9 g
• Mozzarella: cishe ama-calories angu-85, amaprotheni angu-6 g, amafutha angu-6 g
• Swiss: cishe ama-calories angu-110, amaprotheni angu-8 g, amafutha angu-8 g
• Feta: cishe ama-calories angu-75, amaprotheni angu-4 g, amafutha angu-6 g
• Parmesan: cishe ama-calories angu-110, amaprotheni angu-10 g, amafutha angu-7 g
• Goat cheese: cishe ama-calories angu-100, amaprotheni angu-5 g, amafutha angu-8 g
• Cream cheese: cishe ama-calories angu-100, amaprotheni angu-2 g, amafutha angu-10 g
• Cottage cheese, low-fat, 1/2 cup: cishe ama-calories angu-90, amaprotheni angu-12 g, amafutha angu-2 g

Leli thebula libonisa ukuthi kungani ushizi ungaba isengezo esihle samaprotheni noma umthombo ofihlekile wama-calories. I-parmesan ibonakala incane uma ifakwa ku-pasta, kodwa izipuni ezi-2 zingangeza cishe ama-calories angu-40 kuya kwangu-45. Ngakolunye uhlangothi, i-ounce eyodwa ye-mozzarella ikunika ukuncibilika okwanelisayo ngama-calories ambalwa kunoshizi oqinile abaningi, okwenza kube ukukhetha okuwusizo kumasangweji, ama-omelet, nama-pizza enziwe ekhaya.

Yibaphi oshizi abafaneleka kahle ezinhlosweni zokwehlisa isisindo?

Uma umgomo wakho kuwukwehlisa amafutha omzimba, ushizi ongcono kakhulu ngokuvamile yilowo okunika ukwaneliseka okukhulu ngama-calories ambalwa. Lokho kuvame ukusho ukukhetha oshizi abanambitheka oqinile nokusebenzisa amanani amancane, noma ukukhetha izinhlobo eziphansi ngama-calories kodwa eziphezulu ngamaprotheni. I-cottage cheese, i-part-skim mozzarella, kanye ne-fresh goat cheese kungaba wusizo kakhulu ngoba kunikeza ukuthungwa nokunambitheka ngaphandle kokwenyusa ama-calories kakhulu.

Ukuqhathanisa okulula kuyakucacisa lokhu. Uma usebenzisa ama-ounce ama-2 e-cheddar kusangweji, ubheke cishe ama-calories angu-230. Uma ushintshela kuma-ounce ama-2 e-part-skim mozzarella ungonga cishe ama-calories angu-60 ngenkathi usagcina ungqimba oluqinile lukashizi. Ngokuhamba kwesonto, lolu hlobo lokushintsha luyabala: ukonga ama-calories angu-60 ngosuku kufinyelela cishe ku-420 ngesonto, okuba nomthelela uma kuhambisana nokuzivocavoca okuqhubekayo nokudla okulinganiselayo. Uma uthanda ukushintsha ukudla, bheka futhi uhlu lwezidlo ezincane eziphansi ngama-calories nemibono yokulungiselela ukudla kusenesikhathi.

Usayizi wokuphakelwa ubaluleke kakhulu kunalokho abantu abaningi becabanga

Ushizi kulula ukuwudla ngokweqile ngoba izingxenye zawo zincane futhi ukunambitheka kunamandla. “Idlanzana elincane” likashizi ogayiwe lingashesha libe yi-1/3 cup noma ngaphezulu, okungase kusondele kuma-calories angu-120 kuya ku-150 kuya ngohlobo. Uma ungalinganisi, kulula ukungaboni kahle ama-calories akushizi ngomehluko omkhulu.

Nazi izibonelo ezingokoqobo zosayizi wokuphakelwa ukuze ukulandelela kube lula:

• Ucezu olu-1 lwe-cheddar ku-burger: cishe ama-calories angu-70 kuya kwangu-80
• Induku engu-1 ye-string cheese: cishe ama-calories angu-70 kuya kwangu-80
• 1/4 cup ye-mozzarella egayiwe: cishe ama-calories angu-80
• 2 tablespoons ye-feta echotshoziwe: cishe ama-calories angu-50
• 1 tablespoon ye-parmesan egayiwe: cishe ama-calories angu-20
• 2 tablespoons ye-cream cheese: cishe ama-calories angu-100

Uma ufuna ukuhlala ku-calorie deficit ungazizwa ulahlekile, sebenzisa ushizi njengesinongo kunokuba ube yinto eyinhloko esidlweni. Inani elincane lingakhuphula ukunambitheka emaqandeni, kumasaladi, emifino egazingiwe, nasema-wraps, ngenkathi kusagcinwa ukudla kulawulwa. Le ndlela isebenza kahle ikakhulukazi kubantu abalinganisa ama-calories kodwa futhi bakha imisipha, ngoba ushizi unganikela ngamaprotheni namafutha awusizo ngaphandle kwezabelo ezinkulu.

Ukukhetha ushizi okufanele ngokomgomo: amaprotheni, ukusutha, noma ama-calories aphansi

Oshizi abahlukene bavelele ezinhlosweni ezahlukene. Uma ufuna amaprotheni amaningi, i-parmesan, i-Swiss, ne-cottage cheese ziyizinketho eziqinile. Uma ufuna ama-calories aphansi ukuze uthole ingxenye enkulu, i-part-skim mozzarella kanye noshizi oncishisiwe ngamafutha kuvame ukusebenza kahle. Uma okuhamba phambili kuwukunambitheka okuqinile ngenani elincane, oshizi abadala njengosharp cheddar noma i-parmesan bangakusiza uzizwe ugculisekile ngokushesha.

Cabanga ngendima kashizi esidlweni sakho. Esaladini, ama-feta ambalwa anosawoti anganele ukwenza sonke isidlo sijabulise. Kwi-breakfast wrap, ucezu lwe-Swiss lungangeza ubumnandi ngaphandle kokugqamisa kakhulu isidlo. Ngesidlo sasemini sokudliwa phakathi kosuku, i-cottage cheese enezithelo ikunikeza umfutho wamaprotheni ozokugcwalisa kangcono kunokudla ushizi kuphela. Ukukhetha okuhlakaniphe kakhulu ngokuvamile yilokho okusekela sonke isidlo, hhayi nje okungeza ama-calories ngomkhuba.

Izibonelo zokudla zangempela nokubala kwama-calories

Ake sibeke ama-calories akushizi kumongo wesidlo sangempela. Cabanga ngesangweji le-turkey elinama-slice amabili esinkwa esigcwele okusanhlamvu, ama-ounce ama-4 e-turkey, ulethisi, utamatisi, mustard, kanye nocezu olu-1 lwe-cheddar. Lelo cebo likashizi lingeza cishe ama-calories angu-70 kuya kwangu-80. Uma ushintsha i-cheddar ufake i-mozzarella encishisiwe ngamafutha, ungonga cishe ama-calories angu-20 kuya kwangu-30, kodwa inzuzo enkulu kungaba amafutha agcwele angaphansi kanye nesidlo esizwakala silula.

Manje qhathanisa iziphetho ezimbili ze-pasta. Isitsha sokuqala sithola 1/4 cup ye-parmesan, engangeza cishe ama-calories angu-80 kuya kwangu-90. Esinye sithola ama-tablespoons amabili e-parmesan kanye namakhambi amaningi nejusi kalamula, okusondela kuma-calories angu-40 kuya kwangu-50. Isitsha sesibili sisawubona ushizi futhi siyagculisa, kodwa sinomthelela omncane kuma-calories. Izinguquko ezincane ezifana nalezi zilungele lapho umgomo wakho kuwukujabulela ushizi ngenkathi ugcina ukudla kwansuku zonke kungaphezulu kokulawulwa.

Ungawujabulela kanjani ushizi ngaphandle kokulahlekelwa umkhondo wama-calories

Icebo elingcono kakhulu ngoshizi akukhona ukuwugwema; kuwukubona kahle usayizi wengxenye. Hlukanisa ama-slice ngaphambi kwesikhathi, sebenzisa i-kitchen scale uma kungenzeka, futhi uthenge izinti ezipakishwe ngayinye noma ama-single-serve cups uma lokho kusiza ukuthi uhlale ungaguquguquki. Uma ugaya ushizi wakho ngokwakho, uzophinde ube nombono ocacile wokuthi uyisebenzisa kangakanani ngempela.

Imikhuba embalwa elula yenza umehluko omkhulu:

• Khetha oshizi abanambitheka oqinile ngobuningi obuncane
• Hlanganisa ushizi nokudla okunefayibha ephezulu njengemifino, izithelo, noma okusanhlamvu okuphelele
• Sebenzisa ushizi ukwengeza ukunambitheka, hhayi njengowodwa umthombo wokwaneliseka
• Landelela kahle ukudla kwezindawo zokudlela, ngoba izingxenye zoshizi zivame ukuba zinkulu kunalokho okulindelekile
• Linganisa oshizi abacebile ngamaphrotheni alula kanye nezitsha eziseceleni ezilula

Uma uzama ukuthuthukisa umsoco ngenkathi usadla ukudla okuthandayo, ushizi ungalingana nakanjani. Okubalulekile ukuhambisa ushizi esidlweni esifanele, usayizi wokuphakelwa emgomweni, kanye nokunambitheka engxenyeni efanele. Yindlela elula yokugcina ama-calories elawulwa ngaphandle kokwenza ipuleti ngalinye libe sengathi kuwukuzincisha.

Frequently Asked Questions

Yimuphi ushizi onama-calories aphansi kakhulu?

Phakathi koshizi abajwayelekile, i-part-skim mozzarella, i-feta, kanye ne-cottage cheese kuvame ukuba nama-calories aphansi ngepheshana kuno-cheddar, i-cream cheese, noma oshizi abaningi abadala.

Ingabe ushizi ulungele ukwehlisa isisindo?

Ushizi ungalingana nohlelo lokwehlisa isisindo uma izingxenye zilawulwa. Unikeza amaprotheni nokwaneliseka, kodwa oshizi abanama-calories amaningi kufanele balinganiswe ngokucophelela.

Mangaki ama-calories akuseji elilodwa likashizi?

Ucezu olujwayelekile lwe-cheddar noma lwe-Swiss lunezinga elingaba ngama-calories angu-70 kuya kwangu-80, nakuba ama-slice amancane nezinhlobo ezincishisiwe ngamafutha zingaba phansi.

Ingabe ushizi ogayiwe unama-calories amaningi kunoshizi osikiwe?

Hhayi ngokwawo, kodwa ushizi ogayiwe kulula ukuwuthela ngokweqile. I-1/4 cup engakhululekanga ingaba nama-calories amaningi kunalokho okucabangayo uma ingalinganiswanga.

Ufuna ukulandelela ama-calories akushizi kanye nakho konke okunye ukudla ngemizuzwana? Nge-Cal AI, ungathatha isithombe sokudla, uthole isilinganiso sama-calories ngokushesha, ubone amaprotheni, ama-carbs, namafutha, uhlaziye ukudla nge-AI, futhi ulandelele imigomo yakho yokudla kalula.