6 Zokuthandizani Kwambiri kwa Kalori Yothetsera Kuphika

Mungafune kudula zakudya mu kuphika kwanu pa zifukwa zosiyanasiyana, koma simudziwa kumene mungayambe. Ndipo ngati mukuganiza kuti kuchepetsa makilogalamu amodzi sikununkhira komanso kosangalatsa, koma musataye mtima. Nazi njira zina zophika zomwe zingachepetse zakudya, koma chonde pulogalamu yanu.

• 01 ya 06

  Kuchepetsa mafuta

  Monga momwe mungagwiritsire ntchito, ounce ophika mafuta ophika ndi mafuta amaonjezeranso zowonjezera kuposa china chilichonse. Mmalo mowonjezera mafuta, margarine, mafuta, kapena zowononga nyama, mugwiritsire ntchito mapiritsi ophika kuti musamamangirire, mitsempha ya nyama kuti muonjezere kukoma, ndipo mutengere mafuta odzola kuti musalowe m'malo mwa mafuta ophika.

  Chitsime china chodziwika bwino cha mafuta chimachokera ku zakudya za mkaka. Tumizani mafuta onse a mkaka, kirimu, ndi tchizi, ndipo musankhe anthu ambiri omwe amachepetsa ndi ochepa omwe alipo pa supermarket

• 02 a 06

  Sankhani Zakudya Zowonda ndi nkhuku

  Yambani ndi kudula kowongoka kwa nyama kapena nkhuku. Mafuta odyetsa a nyama amphatikizapo kuzungulira, kutalika, ndi bwalo. Anthu ambiri amaganiza kuti posankha nkhuku amakhala akusankha njira zina zochepa, koma kumbukirani kuti izi ndi zoona ngati mutasankha nyama yoyera kuchokera pachifuwa popanda khungu.

  • Nkhumba Zokonzedwa ndi Cajun Zowonjezereka
  • Asia Chicken Saladi

• 03 a 06

  Gwiritsani Ntchito Shuga Pang'ono

  Kodi mukudziwa kuti mukhoza kuchepetsa shuga ndi theka la maswiti ambiri ndi katundu wophika? Zoonadi, mudzataya zokoma, koma ngati chophimbacho chimafuna vanila, cloves, nutmeg, kapena sinamoni, mukhoza kuwonjezerapo zina zowonjezera kuti muthandize m'malo mwa kukoma.

  Monga njira ina, pali zowonjezera zowonjezera shuga zomwe zimapezeka mukaphika. Mukhale osamala ndi olowa shuga monga ena amataya kukoma kwawo pamene akuphika kutentha.

  • Mkate Wotchedwa Low Calorie Banana
  • Low Calaow-Kalori Zosakaniza Zosakaniza
  • Mabiskiti a Amayi a Light Brown

• 04 ya 06

  Sankhani Njira Yokophika

  Pewani kukaka, kuthamanga, ndi mafuta ozizira kwambiri omwe amafuna mafuta ochuluka. M'malo mwake muphatikize ndi kuphika, kusakaniza, kukuta, kupha nyama, kapena kutentha, zomwe zimagwiritsa ntchito mafuta pang'ono, owonjezera, owonjezera. Kuwaza ndi kukuta ndizoopsa kwa nyama chifukwa zotsekemera zimaloledwa kusiya chakudya pamene akuphika.

  • Martha Stewart Green Pan Kukambirana

• 05 ya 06

  Nkhumba, Nkhumba, Nkhumba

  Zomera zonyezimira komanso zokongolazi zimaphatikizapo kukondweretsa kwa mbale yanu ndipo zodzala ndi mavitamini ndi minerals ofunika, komabe zimapereka makilogalamu ochepa. Gwiritsani ntchito masamba odulidwa kuti mutenge nyama zina m'maphikidwe osiyanasiyana monga soups, stews, casseroles, ndi nyamalo.

  • Mapiri 5 Otsatira Pamwamba Saladi
  • Awiri-tomato salsa
  • Kugula Zipatso ndi Masamba

• 06 ya 06

  Zosakaniza zokoma

  Zing'onozing'ono zimapita kutali kwambiri pogwiritsa ntchito zosakaniza zokometsera. Mwachitsanzo, mukamagwiritsira ntchito tchizi, sankhani mitundu yosiyanasiyana yamakono monga gorgonzola kapena lakuthwa, ndipo gwiritsani ntchito pang'ono pokha kuti musawonjezere makilogalamu ambiri. Komanso, zitsani zitsamba m'malo mwa zowonjezera zowonjezereka kuti muwonjezere odzola ochepa ochepa.

  • Wachikondi Minestrone
  • Kugula kwa Condiments Low Calorie ndi Flavorings