Kupa Cikiti Zedu A Low-Fat Makeover
Kuzvipira kune mararamiro ehupenyu hushoma kunoreva kuchinja zvimwe mumakicheni edu. Asi chii chinokambaira mafuta? Zvichida, zviri kutora zvokudya zvakakora zvakakwana nemafuta asina mafuta. Izvi zvinorevawo kutora nzvimbo dzinonzi mafuta akaipa nemafuta akanaka . Saka hongu, izvo zviviri-mashizha sandwich rinofanira kukandwa, pamwe chete neyo-extra-butter popcorn. Asi usaora mwoyo, pane zvakawanda zvakaderera zvakagadzirwa nemafuta zviripo mazuva ano, kuti zvimwe zvinoshandiswa zviri nyore chaizvo kuwana.
Saka chii chatinofanira kusarudza uye chii chatinofanira kurasikirwa nacho?
Sarudza:
- Mafuta Olive mafuta , mafuta e- canola, mafuta easplower, mafuta ane mafuta, nonstick cooking spray
- Nyoka yeCinned Water-packed tuna, salmon, uye sardines
- Mamasango Akakaniwa Nezvibereko Peas, karoti, zviyo, beet, mushroom, asperagus; peaches, pineapple, mapeari (muchiedza sirasi)
- Canned Tomato Yese, yakatorwa kana yakapwanyika tomato, tomato purees , tomato sauces (isina nowedzerwa munyu)
- Mucheka uye Mbeu Muchengetwa mutsva kana makwenzi akaomeswa mazai machena, pinto nyemba, chickpeas (garbanzo nyemba), nyemba dzeputsvo, mavhisi emvura, mazai emasikati makuru ; rizi, lenzi, bhari, couscous, quinoa , bulgur
- Pasita Yese gorosi spaghetti, peneni, lasagna mapepa nezvimwe zvinyuchi
- Jars Anchovies, capers, pimientos, pepper, artichokes, pickles, sundried tomato, garlic
- Maseke uye Mashopu Mafuta mashoma, pasi-sodium yakagadzirwa nemasikini uye kusanganiswa kwemaspire; low-sodium, fat-free-broths, bouillon cubes uye stock concentrates
- Flavourings Herbs, zvinonhuwira uye zvikamu; kariki yose, garlic paste, tomato paste, chikamu chika, ginger rakabhoderedzwa, pasi-sodium Worcestershire sauce, yakaderedzwa-sodium soy sauces uye marinades emabhodha
- Dressings Vinegars, mustard, pasi-mafuta kana mafuta-asingabhadhari mashizha uye mayonnaise
- Mikate Uye Zviyo Zviyo -zviyo zvechingwa, mabhesi uye mabheji; upfu hwegorosi rose; zviyo-zviyo zvakadai sewaatmeal, bran flakes kana granola yakaderera
- Zvibereko Zvakakangwa Cranberries, cherries, blueberries uye mazambiringa
- Nuts uye Mbeu Maarmonds, hazelnuts, walnuts, marangi, pecans; Mbeu dzomukati, mbeu yezuva, mbeu yeesame, mbeu dzepoppy, uye mbeu yefrikisi
- Shuga Uchi, molasses, maple syrup
- Zvokudya zvinotapira Pretzels, zvakashata-mafuta-microwave popcorn, zviyo zvose zvezviyo; shuga-isina / isina-mafuta pudding uye jello, applesauce
Iri haisi runyoro rwakakwana, asi rinokupa pfungwa yezvinhu zvipi zvezvinhu zviri mukichini yakaderera-mafuta kuitira kuti uve nerutivi, zvinovaka muviri zvinoshandiswa. Kusanganisira nutswe, mbeu, oiri uye hove dzakasvibirira muzvokudya zvedu zvakanaka pakuenzanisa, sezvo mafuta akawanda anobva kune aya mafungiro mwoyo ane utano. Iva nechokwadi chekutenga michero yakawanda uye ine michero nemiriwo.
Kurasikirwa:
- Nguva dzose mayonnaise uye mafuta-based dressings
- Kupfupisa, kunyange kune chepa-fat free version inowanika
- Mafuta ane huni nehove
- Zvokudya zvekakani
- Cream soups uye chowders
- Boxed mac uye cheese
- Pasta yakavhenganiswa uye rizi inosanganiswa
- Akachera nyuchi, pasina mafuta-asina
- Gray mix, cheese sauces, pancake uye biscuit mixes
- Sugary grain
- Chero chipi nechipi "chinokonzerwa nehydrojeni" pane marati (makiroki, makeke, donuts, muffin)
- Mbatata chips, chibage chips (kunze kwekubika)
- Chikafu chitsvuku
- Coffee creamer
Saka ndizvo zvaunosarudza uye kurasikirwa mune rako rako. Asi mafuta anogona kuputika kunyange makuru mumafiriji edu uye mafiriji.
Misi
Vazhinji vedu tatoita kuti kubuda kubva mukaka wose kusvika kune mamwe marudzi emukaka wakaderera. Asi chokwadi, kunwa 2% mukaka hakusi zvakanyanya kunaka kwatiri.
Inenge iine 5g yezana mafuta uye 3g emafuta akazara pane imwe kapu yekushandira. Tinofanira kunyanya kuronga kushandiswa kwemukaka usina kunyanya, uye mukaka wa1% zvishoma. Asi hazviperi ipapo. Sarudza mafuta mashoma kana kuti asina marisi machena kana yogurts pamusoro pemafuta akazara-mafuta, uye uite zvakafanana nokuda kwekrimu yakasvibirira.
Cheese
Sarudza mafuta asina mafuta kana kuti asina mafuta-cottage cheese, cream cream, uye zvakaoma cheeses. (Ichokwadi, mamwe mafuta akaoma akaoma asinganyungudyi pamwe chete pakubika.) Chikamu-skim ricotta chese kana mozzarella yakanaka kunzvimbo dzakaderera-mafuta, kunyange panewo mafuta asina kushandiswa. Edzai mikoko yakasimba yakadai seGruyere, Gorgonzola kana Parmesan kuti uwedzere mafuta akawanda pairi.
Butter uye Margarine
Dambudziko nehotela ndiyo yakakwirira ye mafuta akazara uye cholesterol; dambudziko nemargarine (kunyanya kunamatira margarine) inogona kuva yakawandisa yemafuta anotengesa , ayo anobva kuhutachiona hwehydrogenation unoshandura mvura yewairi yemafuta mumafuta akaoma.
Tubha margarine uye kupararira kwemvura zvine zvishoma kana kuti hazvirevi mafuta, uye zvimwe zvinopararira zvine zvigadzirwa zvakakosha zvinowedzera pasi cholesterol yakaipa. Izvi zvaizova zvisarudzo zviri nani.
Mazai
Hungu, dzine zvinodhaka zvekudya zvekutsvaira , asi nedzimwe nzira, dzinotakura chironga chinoremedza, sezvo chiri chinhu chikuru chevhitamini nemaminera. Asi iwe unogona kushandisa nguva mazai vatsvene kana kuti vatsigiri vemai panzvimbo, kunyanya kana iwe uchifanira kutarisa cholesterol yako. Uye kunyange kana iwe usingaiti, shandisa mazai akazara zvishoma.
Nyama
Nyama yakachena uye nyama inopisa inofanira kuva yakaoma sezvinobvira. Chenjererai zvigadzirwa zve sodium mukupedzisira. Inotora huturuki kana imbwa dzinotyisa dzehuchi kune nyama yehupenyu, uye edza veggie burgers pane nzvimbo yemombe. Sarudza chicken uye turuki pamusoro penyama yakatsvuka, asi iwe hausi mungozi chete kune huku; Nenguruve yegorova ikozvino inofungidzirwa seyakatsvuka secheche rinenge risina ganda .
Hove
Nehove - zvichida hove dzakachena panzvimbo pehove dzehove dzakakwirira-dzinofanira kudyiwa kaviri pavhiki. Iva nechokwadi chekubatanidza kunyange mafuta akasiyana-siyana akadai salmon, sezvo ane marefu e- omega-3 fatty acids ane hutano hwakanaka.
Tinokwanisa kushandisa izvo zvatiinazvo pamakicheni edu, saka iva nechokwadi chekuti pfry uye firiji zvinenge zvakachengetwa nemafuta akawanda, zvinovaka muviri zvinokubatsira kuti ugadzire kudya kwakakwana kwemhuri yose. Heano mamwe mafuta mashoma ari mukicheni yangu, uye mazano 20 anobatsira ekucheka mafuta mukubika.
Heano mamwe mazano anowanzobvunzwa kuti unyatsoita chido chako chekuziva pamusoro pezvokudya zvakaderera-mafuta.