Khalori Yaung'ono Njira Zopangira Kuphika

Onetsetsani njira izi, zomwe zimakhala zochepa kwambiri za kuphika ndi kuphika, zomwe zimagwiritsa ntchito mitundu yambiri ya zakudya. Kupanga chosinthika ku kuphika kochepa kokha kungatanthauze kusinthasintha pang'ono mwazomwe mukudya. Koma musadandaule, kuphika kochepa kokha sikukutanthauza kuti mukufunikira kapu yodzala zakudya zachilendo ndi mndandanda wautali wokhala ndi mankhwala okhaokha. Pokhala ndi moyo wotanganidwa masiku ano, pewani ulendo wosakonzekera ku golosale mwa kusunga njira zowonjezera zowonjezera zokhazokha ndi zokonzeka kupita.

• 01 pa 10

  Mafuta Oletsa Kutsekereza

  Kuphika ndi ndodo kumalo otsika kwambiri omwe amachititsa kuti chakudya chisamamatire pansi pa mapepala anu. Komanso, gwiritsirani ntchito m'malo mwa mafuta akale ndi ufa pogwiritsa ntchito kuphika.

• 02 pa 10

  Buluu kapena Mafuta Ophika

  Applesauce kapena kutchera pure akhoza kutenga gawo limodzi la theka la mafuta (mafuta, margarine, kuchepetsa, kapena mafuta) muzophika monga mikate, brownies, mkate wofulumira, muffins, ndi kuki.

  Lighter's Lighter Kuphika, chinthu chomwe chimapezeka mu kanyumba kokotcha ku golosale, chingalowe m'malo mwa mafuta onse ndi mafuta mu maphikidwe ophika.

• 03 pa 10

  Mafuta a Marinades ndi Dressings

  Viniga wosasa, monga balsamic , rasipiberi, ndi vinyo wosasa, wonjezera chisangalalo chosangalatsa cha saladi ndi marinades, ndipo ali ndi kalori yaulere!

  Nsalu ndi mabokosi ndi njira zabwino kwambiri zowonetsera nyama ndi nkhuku.

• 04 pa 10

  Kirimu wowawasa

  Chomera, yogula wopanda mafuta amagwira ntchito kwambiri mu casseroles, dips, kuvala, monga topping, ndiponse paliponse kirimu wowawasa nthawi zambiri amagwiritsidwa ntchito.

• 05 ya 10

  Mazira

  Oyera azungu a dzira kapena 1/4 chikho cholowa m'malo (monga Ogg Beaters) akhoza kutenga dzira lonse.

• 06 cha 10

  Nyamba yankhumba

  Turkey nyama yankhumba, nyama yankhumba ya Canada, kapena nyama yosuta, imapatsa cholowa chamchere chochepa, kusungunula fungo la fodya lomwe limadziwika.

• 07 pa 10

  Cream Cream

  Sakanizani gawo limodzi la 1% mkaka ndi mkaka wosakanikirana, ndipo mugwiritseni ntchito mu zonona za kirimu ndi masukisi.

• 08 pa 10

  Mkaka Wonse

  Kuchetsa mkaka wamafuta (2%, 1% kapena skim) kumapangitsa mafuta ochepetsetsa omwe amatha kukhala mkaka wonse.

• 09 ya 10

  Chotupitsa

  Mkaka wosasuka wa madzi umatha kukwapulidwa ndi shuga pang'ono ndi vanila mumatope omwe amawotchera mchere (note: mkaka ndi omenyedwa ayenera kukhala kuzizizira kwambiri, koma osati kuzizira, asanagwidwe).

• 10 pa 10

  Shuga

  Splenda ndi mankhwala othandizira shuga omwe amachititsa bwino maswiti ndi zakudya zophika ndipo alibe khalala. Gwiritsani ntchito Splenda No Kalori Yokometsera Zosakaniza Zambiri monga zinthu monga kudzaza pie, cheesecake, ndi msuzi wokoma. Sankhani Msuzi wa Splenda Chophika Chophika mu Zakudya Zophikidwa bwino monga mikate, brownies, ndi muffins. Ngakhale kuti shuga imakonzera kuphika ndi shuga weniweni (choncho ndipamwamba kwambiri mu makilogalamu), imapereka zotsatira zabwino kwambiri kwa zinthu zophikidwa m'malo mogwiritsa ntchito granular mankhwala. (Zindikirani: Pakhala pali kutsutsana pa chitetezo cha sweeteners monga Splenda. Malinga ndi zokonda zanu kwa okoma, mukhoza kapena musasankhe kugwiritsa ntchito Splenda.)