Zvisarudzwa zvekugadzirisa mafuta muzvokudya zvakabikwa.
Mafuta ane mabasa mazhinji mukubika nokubika asi, kune vamwe, zvinogona kudikanwa kuti vamwe vaderedze mafuta mumutsara. Nokutsvaga kushingaira kwe dieters kumativi ose enyika, zvakawanda zvingasarudzwa zvekuisa mafuta zvakawanikwa.
Kunyange zvazvo kuguma kwechigadzirwa hakusi zvakangofananachete kamwe mafuta akatsiviwa, mafuta akawanda anotsiva anobudisa zvinhu zvinonaka uye zvinopisa zvemicheto. Mukuwedzera kune zvakaderera zvakagadzirwa nemafuta, zvakawanda zvezvinoshandiswa kushandura mafuta zvinowedzerawo fiber, vitamini, mineral, uye mapuroteni.
Shandisa mafuta aya asina mafuta kana pasi-soro sechinotsiviwa nemafuta mumutsara wako unotevera!
Zvibereko Zvakasvibiswa kana Michero: Zvibereko zvizhinji nemiriwo zvine pectin , iyo inofanana zvakafanana namafuta ku "kupfupisa" kana kutengesa zvinhu zvakabikwa . Mapleauce asina kupfigirwa, mashedanese mashedhi, pureed prunes, kana makedheni emapu pure anoshanda zvakanyanya sekugadzirisa mafuta. Kuti zvive nemigumisiro yakanakisisa, shandura hafu yemafuta mumutsananguro neyakaenzana yakawanda yemuchero wakachena kana yemiriwo. Iwe unogona kutora kusvika kusvika kuzana muzana yemafuta, kunyange izvi zvingakonzera kuchinja kwakakura mukugadzirwa uye kunhu.
Yogurt: Mafuta asina mafuta kana kuti asina mafuta anogona kuwedzera nekuchengetedza mhepo yezvinhu zvakabikwa zvakafanana nenzira iyo mafuta anogona. Yakanatswa kana yogiti yeGirisi inoshanda zvakanakisisa nekuda kwehutsika hwaro hwemhepo. Kana chete yega yogurt inowanikwa, kuderedza huwandu hwezvimwe zvinokonzerwa nemvura kuti uwane mukana wekuwedzera mu yogurt. Iva nechokwadi chokuti unoshandisa yakajeka, yogurt yakagadziriswa kana uchiiisa panzvimbo yemafuta.
Itai kuti zviyero zvakaenzana zveg yogiti nokuda kwemafuta anonzi mu recipe.
Ricotta kana Cottage Cheese: Rcotta yakaderera kana isina mafuta uye cottage cheese inogona kushandiswa sechinhu chinogadziriswa mafuta nenzira imwechete ye yogurt. Dzorera mafuta mumutsananguro neyakaenzana yakawanda ye ricotta kana cottage cheese . Iko-fat-fat cheeses inowanzoshanda zvakanaka kupfuura vamwe vavo vasiri mafuta.
Ground Flax Mbeu: Iyo fibhu yakanyungudutswa muvhu (kana kuti "milled") inokonzera mhepo uye inogadzira gel, kuchengetedza unyoro uye kuchengeta zvinhu zvakabikwa zvinyorova uye zvine mvura. Kuti ushandise mbeu pasi peflakisi sechinzvimbo chemafuta, uwedzere 3 Tbsp yevhu yefrikisi mbeu pamwe ne 1 Tbsp yemvura yega imwe yeTbsp yemafuta kana mafuta yakadanwa mune recipe.
Cherechedza: Usambofa watsiva margarine asina mafuta ari kupararira kwemafuta kana marara mumutsara. Izvi zvinopararira zvine mvura yakawanda, iyo ichazununguka sezvinonyunguduka, zvichiita kuti igadziriswe uye inopera.