Ifoto ngu-Andres Rodriguez 123 (RF) 
Ukungazi kakuhle kudla ukwakha i-intshi kunye neekhilosi esinqeni sakho. Ukuba uyayazi into oyidlayo kunye nendlela eya kuyongeza kwikhalori yakho kunye nokubala kwesondlo, kodwa ngokwemvelo uya kudla ngobulumko. Khumbula: i-teaspoon enye yeswekile epheleleyo inobunzima be-2 grams, ikunika i-8 kilocalories yamandla kunye ne-2 grams ye-carbohydrate. Iqhekeza elinye le-kaju katli likunika i-120 Kilocalories elilingana nekota yamandla okutya okukodwa. Kuyothusa, akunjalo?
Ugqirha wezokutya uNeesha Maria Bukht unika iinkcukacha ngekhalori yesiqulatho seelekese zaseIndiya eziqhelekileyo
2 iziqwenga Gujia 300 calories
2 iziqwenga Gulab Jamun 350 calories
1 isitya Halwa (rawa) 181 calories
1 isitya se-halwa (sohan halwa) 399 calories
3-4 iziqwenga Jalebi 494 calories
1 isitya Kheer (irayisi) 247 calories
2 iziqwenga Sandesh 80 calories
2 iziqwenga Patisa- 280 calories
2 iziqwenga Rasmalai- 320 calories
Iziqwenga ezi-2 Khoya Burfi - 300 calories
2 iziqwenga Cocobut burfi- 387 calories
Iziqwenga ezi-2 zeGhia burfi - 332 calories
2 iziqwenga Kaju burfi - 320 calories
Iziqwenga ezi-2 I-Chocolate burfi-240 calories
50 gm Chenna murki- 260 calories
Iziqwenga ezi-2 i-Milkcake- 450 calories
2 iziqwenga Besan sideos- 340 calories
2 iziqwenga Boondi ladoo- 410 calories
2 iziqwenga Rasgulla - 300 calories
Umxholo wekhalori wamantongomane
½ ikomityi Iialmond-400 calories
½ indebe Kaju- 392 calories
½ ikomityi Pistachios- 320 calories
½ ikomityi Walnuts- 450 calories
100 gm Khajur (entsha) - 140 calories
Eyona ndlela ilula yokutya iilekese ezimbalwa kukuzisika zibe ngamaqhekeza amancinci kwaye unike neebhokisi eziswiti ezongezelelweyo. Kwakhona, qinisekisa ukuba awufikeleli kuyo nayiphi na indibano okanye ukuziva urhabaxa; yitya ishwamshwam elilula – iziqhamo kunye nedahi, isuphu, isaladi okanye amandongomane, phambi kokuba uphume. Oku kuya kuqinisekisa ukuba awukutyi kakhulu ukutya okutyebileyo okulungiselelwa apho.
Lawula ukuhamba kotywala
1. Kufuneka uzilumkele ezo khalori zotywala nazo.
Ipinti enye yebhiya yikhalori elingana nesidlo esikhulu. Ziphephe iziselo ezikwikhalori ephezulu njengeecocktails, ibhiya, iiwayini kunye neziselo ezifakwa umoya. Namathela kwisoda yelamuni, i-spritzer yewayini emhlophe, kunye nebhiya elula.
2. Yenza isiselo sakho sokuqala singabi natywala.
3. Landela nasiphi na isiselo esinxilisayo kunye nesingenabo utywala, njengamanzi okanye ijusi yeorenji entsha.
Khetha ngononophelo kwaye iminyhadala ayizukukushiya ujongeka kwaye uzive udumbile.
