Low Fat Kudya Zvokudya Zvokudya Zvokudya Zvishoma

Nezvokudya zvezvokudya zvinokwira, kunyange zvikafu zvakadai sechingwa, mukaka, uye mazai zviri kuita kuti vatengesi vadzike zvakadzika. Tingatengesa sei zvokudya zvinovaka muviri, zvakaderera-mafuta pasina kuputsa ganho?

Zvechokwadi, hazvisi nyore kuti vanhu vakawanda vashandise mari inopfuura $ 10 muhombodo yemvura inotonhora yakawedzera-mhandara yemafuta yekushandisa zvakanakira iyo inofungidzirwa mwoyo-ine utano hwakanaka, kana kubvisa $ 15 kubva pound ye fresh freshbut.

Organic arugula? Kwete kungova chinhu chinokosha.

Tisati tadzika ramen noodles uye boxed mac uye chesi kana kudya kudya kwema dollar panzvimbo yedu yekutengesa burger, tinogona kuveura mari kudhora rekudya kwevhiki nevhiki mune dzimwe nzira-asi tichiri kudya utano hwakanaka, hunovaka muviri, husina mafuta. Iyo inonyanya kuwira kune:

1. Kudya kudya
2. Kuratidzira pakutsvaga kwekutenga
3. Kuchengeta ziso kunze kwezvipo zvakakosha
4. Kutenga iwe pachako kana zvichibvira
5. Kwete kuisa kunze nesimba risina chinhu.

Nzira Yokutanga Nayo:

• Sarudza mberi kwemazuva zvaunoronga kudya kwevhiki. Ita runyora rwezvigadzirwa. Tarisa kuti ndezvipi zvaunazvo, uye izvo zvaunoda kutenga. Ndinowanzokanda mapepa echinhu chimwe mumotokari yangu kuti ndiwane kuti ndaive nematatu kana mana akavanzwa pamusana pemapandi angu. Dai ndaizotarisa zvinhu zvangu, ndingadai ndakadzivisa mari isingakoshi.
• Paunenge uchitarisa zvaunoda, shandisa mukana wacho kutsvaga zvinhu zviri mufriji uye firiji yakapfuura kushandisa kwavo-nezuva. Usatora njodzi nenyama, asi mishonga yemakisi isina kuvharwa inowanzokwanisa kusvika kune imwe vhiki mushure mekutengeswa-nezuva. Zvisinei, kana chimwe chinhu chinoshuva chakaipa kana kuti chinoshuva chakaipa, chichikanda. Rongedza yako pato uye firiji kuitira kuti izvo zvinoparara zvikave nezviduku zvakatengeswa-nemazuva zvakaswedera mberi. Ichinobatsira kuderedza kuwanda kwezvokudya zvaunokandira kunze kwevhiki.

• Tarisa kuti uone kana chimwe chezvinhu zvaunoda zviri kutengeswa kana kuti kune zvipo zvakakosha, kuburikidza nemakoni, kana kuti zvidzidzo zvakapiwa kune vadhi vadhidhidhi. Tarisa kuiswa, mapurisa, mapurisa emitambo yepaIndaneti, kunyange kutumira maeveresi mavhopu mavhengi ezvingakwanisika. Usatema zvigoni zvezvinhu zvausingawanzozvitenga. Isa ma kamboni ayo unoda kushandisa muhomwe yako.

• Bvisa zvishoma-zvine utano zvinotapira uye zvinotapira kubva pane zvinyorwa zvako, zvakadai semapakiti akavharwa, zvingwa, uye chips. Zvimwe zvakawanda zvepakiti zvakabikwa zvinoramba zvine hydrogenated mafuta kana zviri kushandiswa nemafuta akazara akadai samafuta emuti wemafuta kana kokonati mafuta . Kana iwe uchida makiki nemakeke, zvinodhura kuti uzviite zvako; pamwe, iwe uchange uine simba pamusoro pehuwandu hwemafuta uye shuga unoshandisa.
• Paunenge uchigadzirira kudya kwako kwevhiki, funga uchienda usina nyama kwemasikati maviri, uchiita kuti hove kana nyemba zvive nyama. Iwe uchachengetedza zvose mafuta mafuta uye madhora.

Zvokutenga

• Nyama: Idya nyama tsvuku dzimwe nguva. Zvinosuruvarisa, marudzi akaonda uye akawedzerwa anowanzova anodhura kupfuura mafuta ekucheka. Fungidzira mignon zvichida haisi kuzove pane yako menyu, asi yakawanda-yakaonda kana pasi yakaoma mombe inogona kunge iri. Funga kutenga mabheji makuru emhuka, saka iyo unit inodhura yakaderera. Shandisa izvo zvaunoda zvekudya kwako zvakarongeka, wozorora zororo. Kunyanya, kana kamukira ichidaidza pondo yevhu yakaoma yenyuchi, funga kushandisa 3/4 chete pound panzvimbo. Zvokudya zvako zvicharamba zvichiwedzera, uye iwe uchaderedza huwandu hwemafuta muzvokudya zvako.

  Kuonda kwechikafu semafuta zvakakomberedzawo kunowanzova kuoma kwakasimba . Ava vanobika zvakanakisisa mukiki chinononoka , saka iwe unogona kunakidzwa nezvinhu zvisingabatsiri, nyama yefodya. Zvakare, shandisa nyama zvishoma kuitira kuti inobvumira kudya kwako pane kuitonga.

• Nguruve: Bhoneless, dzisina ganda mazamu ehuchi dzinogona kudhura. Izvi zvichava chinhu chakanaka chokutenga muhuwandu hwakawanda kana iwe uine nzvimbo. Chikwata chemari yekutenga huku muhomwe huru ichava pasi pekusarudza purafura ine mafupa maviri chete kana kuisarudza chidimbu nechidimbu kubva kunhamba yemhuka. Tenga zviri pachena mazamu ehupfu panzvimbo pekutanga-yakarungwa kana kuti marinated chicken.

  Dzimwe nguva chibage chose chinodhura kupfuura kutenga pound pack ye mazamu ehuku. Roast the hen and remove the skin before it is eaten. Shandisa zvasara mumasobho kana sandwiches.

  Shiku mahudyu anodhura kupfuura mazamu ehuchi, uye chero bedzi paunosarudza mavara akasiyana-siyana, haungadyi huwandu hwemafuta akawanda. Chidya nyama inopfuma, saka iwe haunoda zvakawanda zvayo.

• Hhove: Dzimwe hove dzinogona kudhura, saka ona kana kune chero maitiro akanaka pamhando dzakasiyana. Tilapia uye chete ndezvisina mari. Kana mari yacho isingabvumirwi, sarudza mazai ehove kana mahove. Sarudza mahwendefa akajeka panzvimbo pokudya chingwa kana hove. Mafuta akazara ari pasi mumafuta, sodium, nezvimwe zvinowedzera. Kana hove itsva ichitengeswa, tenga zvimwe nhasi uye zvimwe zvefiriji yako.

• Nyemba: Mahesheni inoshandiswa uye inoshamisa pane imwe nzvimbo yeproteiniti. Mhondi yemaginha inogona kuoneka yakasvibiswa, asi iwe unogona kuwana mari yakawanda kune buck yako kana iwe uchitenga nyemba dzakaoma uye uzvibika iwe pachako. Uyezve, nyemba dzomukati dzinowanzokwirira mumusasa. Zvikwama zvejenti zvinodhurawo zvisingabatsiri.
• Dairy: Kana mari yakaoma, iwe haugoni kubhadhara mari yakawanda nokuda kwehuni yakadyiwa mukaka. Tenga zvaunokwanisa kuwana, uye funga kutenga mukaka wehupfu yekubika. Uwandu husina huwandu uye hunofu hunofanira kunge husina kukosha kupfuura mukaka wose kana 2 muzana mukaka.

  Tenga zvigadziro zvezvishoma-mafuta mafuta uye uzvichengete iwe pachako pane kutenga mapepa e-pre-shredded cheese. Zvakare, kuderedzwa-mafuta yakashata haafaniri kunge ari kunodhura kudarika nguva dzose.

  Tenga zvakasvibirira zvinokonzera cheeses pamusoro pemafuta, uye shandisa zvishomanana. Iwe uchawana ruzivo rwemashoma emakirori, uye cheese yako inopa ichagara kwenguva yakareba. Pre-sliced ​​cheese inodhura kupfuura mabheji. Senya yako pachako!

  Chiedza chine ice cream, iyo haifaniri kunge inodhura kupfuura yeja ice cream, inofanirwa kunge ichibata nguva nenguva, kwete dairy rezuva rega rega, saka tenga semvura yakakura sezvaunogona kukodzera mufiriji yako, uye unakidzwe kamwe kamwe pavhiki. Gadzirirai hafu yekapu mushumiri, uye tub inotambanudzazve!

• Zvibereko nemiriwo: Hungu, zvibereko zvitsva zvinogona kudhura, asi kana uri kudzvora kumashure kwekugadziriswa kwezvokudya zvekudya uye zvisiri izvo zvinokosha zvakagadzirwa zvekudya, iwe unogona kutenga zvimwe zvibereko nezviputi. Kunyorera karoti, bell tsiritsi, uye broccoli panzvimbo yehuni-yakazadza zvipfeko uye zviputi zviri nani zvikuru kwauri.

  Tenga karoti dzose uye udzicheke muzvidimbu kana kuti uzvishandise iwe pachako. Zvigadzirwa zvekare zvekare, iyo yakakodzera, inzira inodhura yekuzvitenga.

  Same anoenda kune michero. Gadzira cantaloupe kana chinanaini zvakanyanya kudhura kupfuura kutenga chibereko chose. Kunyanya, mamwe mavitamini anogona kurasikirwa kana zvinhu zvakachekwa zvagara zvakagara kwekanguva.

  Tenga munguva yemazuva. Asparagus munaNovember ichava yakadhura, asi yakawanda kudaro munaApril naMay. Cherries munaFebruary hazvibatsiri kufungisisa, asi zvakawanda zvisingakoshi muna June. Usatenga pakakanyiwa saladi inosanganiswa kana kunyange yakavharwa ye-let-pre-washed lettuce. Tenga lettuce nemusoro. Tarisa kunze varimi vemisika kune mamwe maitiro akanaka pamitambo itsva, yemunharaunda.

  Kana zvasvika kune maapuro nemaarangi, inobhadhara kutenga shanduro yakagadzirwa pane kushandiswa kwakasiyana siyana.

  Idya michero yakaomeswa nemakungwa. Miriwo yakasvibiswa inogona kuva yakanyanya mari yekuwana mamwe majiro ako 5-9. Shandisai peas, maharia, michero yakaoma, sipinashi yakagadzirwa, chibage chinonaka , uye squash.

  Funga kukura maviggies ako. Kukura mamwe tamate, zucchini uye mashizha mashomanana pano uye ikoko zvinogona kuita kusiyana.

• Zvakakonerwa uye Zvakapetwa Zvakagadzirwa: Mabhuku ekutengesa akadhura kudarika mazita emagetsi, kubva pasita kusvika kune zviyo.

  Sarudza zvinhu zvakasara zvakagadzirwa nekasidi, nyama yakakanyiwa nemvura kana tuna, uye mvura yakazara kana yega shuga yakagadzirwa nezvibereko. Matinata matineni ndiwo mazano akanaka, sezvo anogona kushandiswa mumapapiro mazhinji. Tenga rizere yakakwana-rice uye pasta mumapuranga makuru panzvimbo pekidiki mabhokisi. Inobatsirawo, zvakare, kana iwe ukaramba uchishumira hukuru, ipapo pasta yako uye mupunga zvichagara kwenguva refu.

• Zvinyorwa: Izvi zvinowanzova kutenga dzimwe nguva. Tenga sehombodo huru iwe unogona kushandisa / kutenga.
• Zvokudya: Unoda mvura yakabhoderedzwa here? Dzokai soda uye shuga jisi zvinwiwa. Shandisa mari yako pazvinwiwa zvinovaka zvakadai semukaka.