01 pa 11
Nkhumba Zowonjezera Zisanu ndi zisanu Zamphongo
Westend61 / Getty Images Kafukufuku wochuluka wa mankhwala owonetsetsa kuti asankha msuzi wa calorie wochepa musanadye chakudya mwachidziwikire chingakuthandizeni kudya zakudya zopatsa mphamvu pokhapokha mutakhala okhutira, ndipo izi zingayambitse kulemera kwakukulu. Chofunika kwambiri, kafukufuku amasonyeza kuti msuzi ukhoza kuthandizira kuti mukhale wolemetsa mutasiya.
Nazi zakudya zisanu ndi zitatu zopanda mafuta zomwe zili ndi mafuta ochepa. Sankhani iliyonse mwa izi monga kuyamba, kapena ngati chakudya chamasana chokha.
Onaninso: Kodi zitsamba ndi ziti?
02 pa 11
Msuzi wa Basamati wa tomato wopanda mafuta
Rixipix / Getty Images Chinsinsi: Msuzi wa Basamati Osataya Mafuta, Watumikira Hot kapena Cold
Imani ndi msika wa mlimi kuti mutenge tomato wambiri ndi basil watsopano, ndipo mutha kukhala ndi msuzi wa tomato wokhutiritsa maminiti ochepa pokhapokha mutha kugwiritsa ntchito chophimba chopanda mafuta.
03 a 11
Masamba a Munda wa Maluwa Masamba a Minestrone
Philip Wilkins / Getty Images Pezani njira apa: Msuzi wa minestrone wa vegan wopanda mafuta
Maphikidwe ambiri a mchere wa minestrone amaitana nyemba, zomwe zimawonjezera mafuta pang'ono. Mbewuyi ya mafuta, koma imadzaza ndi masamba ambiri kuphatikizapo phwetekere, kaloti, udzu winawake, nyemba zobiriwira ndi zukini - kotero simudzaphonya nyemba. Tumizani macaroni ngati mukufuna msuzi wa minestronewo kuti usakhale wopanda thore (ndithudi, padzakhala msuzi wambiri wamasamba m'malo mwa minestrone yeniyeni ya Italy).
04 pa 11
Msuzi Wotchedwa Split Pepala ndi Msuzi wa mbatata
Msuzi Wolekanitsa ndi Msuzi wa Mbatata Chinsinsi
Zakudya zowonjezera mafutazi ndi zowonjezeka sizibwera kuchokera ku mafuta kapena mafuta owonjezera, koma pogwiritsira ntchito udzu wambiri, anyezi, ndi zokometsetsa, ndipo kuyera kumabwera kuchokera ku mbatata yoyera. N'zosadabwitsa kuti ndikudzaza ndi zakumwa zapiritsi ndi mapuloteni , choncho zimakhala zothandiza kwa zomera ndi zinyama komanso ndizosauka.
Mukusowa malingaliro a msuzi wopanda gluten? Pano pali mndandanda wathunthu wa msuzi wosasunthika wa gluten, kuphatikizapo supu ya nyemba, supu za phwetekere, supu za masamba ndi zina.
05 a 11
Chophika pang'ono chophika Peyala ndi msuzi wa mbatata
Steve Cohen / Getty Images Chinsinsi: Kugawanika Pea ndi Msuzi wa mbatata ku Crockpot
Ndani amafunikira mafuta owonjezera pamene inu mungakhoze kuwonjezera kukoma ndi ma bouillon cubes, masewera, thyme ndi bay masamba? Zakudya zopanda mafuta ndi zowonjezera , zopangidwa ndi nagawa, mbatata, kaloti ndi udzu winawake wambiri zimadzaza chakudya chokwanira, komanso alibe mkaka, wopanda mafuta komanso mchere . Tumizani ma bouillon cubes kuti mukhale opanda gluten, komanso.
06 pa 11
Chotupitsa Cream wa Msuzi wa Katsitsumzu
iko636 / Getty Images Chinsinsi: Chosakanila Cream wa Msuzi wa Katsitsumzukwa
Msuzi wokometsetsa wopangidwa ndi katsitsumzukwa, mbatata ndi udzu winawake wambiri, kirimu chokoma cha msuzi wa katsitsumzukwa kamagwiritsa ntchito mkaka wa soy, umene umawonjezera mafuta ochepa kwambiri. Mukufuna kudula kwathunthu? Gwiritsani ntchito mkaka wa mpunga m'malo mwake. Ndi makilogalamu oposa 100 pokhapokha mutumikira, ili ndi msuzi wopanda mafuta wopanda mafuta omwe mungathe kudzaza.
07 pa 11
Msuzi wa Kabichi Wosakanizidwa ndi Amwenye
Philip Wilkins / Getty Images Chinsinsi: Msuzi wa Kabichi
Zakudya zopanda mafuta zophika msuzi kabichi zilibe kanthu kotheratu ndi Zakudya Zakudya Zokwawa zomwe zinali zovuta kwambiri m'mbuyomu, koma ndi msuzi wokoma kwambiri womwe udzakulemetsani bwino. Zosakaniza ndizosavuta: kabichi, masamba a msuzi, anyezi ndi adyo, koma kabichi yowonjezera imapatsa kukoma koteroko kuti mumalumbira kuti ili ndi mkaka kapena mafuta owonjezera. Nope - kwathunthu mkaka wopanda mkaka, wopanda mafuta ndi mchere . Yesani.
08 pa 11
Msuzi wa Mango Mango wopanda mafuta opanda madzi ndi Tsabola za Chipotle
lenazap / Getty Images Chinsinsi: Msuzi Wopanda Msuzi Msuzi Msuzi
Mangos ndi zokoma paokha, kotero siziyenera kukhala zodabwitsa kuti chakudya chosabala mafuta ndi chophimba chimakhala chokoma kwambiri. Chopangidwa kuchokera ku mango, madzi kapena masamba msuzi , laimu, ginger ndi chipotle ufa, msuziwu ndi masamba a zamasamba, a vegan ndi a gluteni, ndipo amakhala pafupi kwambiri ndi msanganizo wobiriwira.
09 pa 11
Zipatso Zamtengo Wapatali Gazpacho
Chinsinsi: Zipatso Zamtengo Wapatali Gazpacho
Gazpacho ndi losavuta chilled Chisipanishi chakumwera chomwe chikuyenda bwino ndi chakudya chirichonse. Galasi yamakono imapangidwa kuchokera ku tomato ndi nkhaka ndi zitsamba zatsopano ndi viniga wosasa kapena tsabola zokometsera zokoma. Mtundu uwu, womwe ukuyimiridwa pamwambapa, ulibe mafuta opanda mafuta ndipo umapangidwa ndi zipatso zamtengo wapatali, msuzi wotentha ndi pang'ono.
Maphikidwe ambiri a gazpacho ali ndi mafuta a mavitamini ndi mavitamini, koma nthawi zonse mukhoza kusiya kuti mafutawo akhale ochepa. Monga gazpacho? Nazi ena maphikidwe otsika kwambiri a calorie ndi mafuta ochepa.
10 pa 11
Maphikidwe owonjezera a mafuta osayera
elena_hramowa / Getty Images Kufunafuna maphikidwe owonjezera opanda mafuta komanso maphikidwe opanda mafuta omwe alibe mafuta? Pano pali maphikidwe okwana 43 omwe alibe mafuta , kuphatikizapo mafuta osakaniza mafuta osakaniza mafuta, malingaliro ovala ma saladi opanda mafuta , ndi zina zambiri - zonse zopanda mazira, mkaka wopanda mkaka ndi mchere .
11 pa 11
Maphikidwe ambiri a zamoyo zamtundu uliwonse
Schon & Probst / Getty Images Ndi intaneti yonse pakhomo panu, simudzasowa kugula buku lina lophika. Pano pali magulu ang'onoang'ono a mapepala oyambira kuti muyambe: