Kupatsa Zigawo Zathu Zopangira Mafuta Ochepa
Kukhala ndi moyo wambiri wa mafuta kumapanga kusintha m'makisitchini athu. Koma kakhitchini yotsika mafuta ndi chiyani? Mwachidule, ndikutengera zakudya zamtengo wapatali ndi zakudya zochepa. Kumatanthauzanso kuchotsa mafuta otchedwa mafuta oipa ndi mafuta abwino . Inde, inde, ma cookies a sandwich ayenera kuponyedwa, pamodzi ndi makoswe owonjezera. Koma musataye mtima, pali mankhwala ochuluka kwambiri omwe alipo masiku ano, kuti njira zina ndizosavuta kupeza.
Ndiye kodi tiyenera kusankha chiyani ndipo tiyenera kutaya chiyani?
Sankhani:
- Mafuta Mafuta a maolivi , mafuta a canola , mafuta odzola, mafuta odzola, ophika osaphika
- Nsomba Zam'chitini Zamchere zodzaza madzi, nsomba, ndi sardines
- Masamba a Zamzitini ndi Zipatso Nandolo, kaloti, chimanga, beets, bowa, katsitsumzukwa; mapichesi, chinanazi, mapeyala (mu madzi otentha)
- Tomato zam'chitini Zonse, zonyowa kapena zopweteka tomato, phwetekere purees , tomato sauces (popanda mchere wochuluka)
- Mavitamini ndi Mbewu Nyemba zakuda kapena zouma zakuda, nyemba za pinto, nkhuku (nyemba za garbanzo), nyemba za impso, nyemba zam'madzi, nandolo zakuda ; mpunga, mphodza, balere, couscous, quinoa , bulgur
- Pasitala Zagawo zonse za tirigu, penne, lasagna mapepala ndi Zakudya zina
- Jars Anchovies, capers, pimientos, tsabola, attichokes, pickles, tomato sundried, adyo yamchere
- Msuzi ndi Zogulitsa Masamba otsika kwambiri, otsika kwambiri a sodium zam'chitini ndi kusakaniza msuzi; mafuta otsika, sodium, mafuta opanda mafuta, bouillon cubes ndi stock amafotokoza
- Flavorings Zitsamba, zonunkhira ndi zokometsera; adyo lonse, phala la adyo, phala la tomato, phala wa chili, ginger wothira, msuzi wa sosidi wotchedwa Worcestershire, mchere wotchedwa sodium soy sauce ndi marinades
- Kupaka Vinegars, ndevu, mafuta ochepa kapena mafuta opanda saladi komanso ma mayonesi
- Mkate ndi Nkhosa Zonse-mkate mkate, ma rolls ndi bagels; ufa wa tirigu wonse; nyemba zonse monga oatmeal, bran flakes kapena granola mafuta ochepa
- Zipatso Zouma Cranberries, yamatcheri, blueberries ndi zoumba
- Mtedza ndi Mbewu Zamondi, mchere, walnuts, mtedza, pecans; Mbeu za dzungu, mbewu za mpendadzuwa, mbewu za sitsam, mbewu za poppy, ndi mbewu za fulakesi
- Honey Sugars , molasses, mazira a mapulo
- Zosakaniza Pretzels, mapulogalamu ochepa a mafuta a microwave, zoperekera mbewu zonse; shuga wopanda mafuta / mafuta opanda pudding ndi jello, maapuloauce
Izi sizowonjezera mndandanda, koma zimakupatsani lingaliro la zinthu zomwe mungagwiritse ntchito mu kakhitchini yotsika kwambiri kuti mukhale ndi zakudya zokoma, zopatsa thanzi. Kuphatikizapo mtedza, mbewu, mafuta ndi nsomba zonenepa mu zakudya zathu zimakhala bwino kwambiri, monga mafuta ambiri ochokera m'magulu amenewa ndi mtima wathanzi. Onetsetsani kugula zipatso ndi ndiwo zamasamba zambiri zatsopano komanso zokongola.
Kutaya:
- Nthawi zonse mayonesi ndi mafuta ofotokoza maonekedwe
- Kufupikitsa, ngakhale kulibe gawo lopanda mafuta
- Nsomba yodzaza mafuta ndi nsomba
- Zakudya zam'chitini
- Maswiti a kirimu ndi owomba
- Mabokosi a boxed ndi tchizi
- Pasitala yamoto ndi kusakaniza mpunga
- Kukanika nyemba, pokhapokha opanda mafuta
- Zakudya zosakaniza, tchizi, tchizi ndi biscuit mixes
- Zakudya za sugary
- Chilichonse chokhala ndi "hydrogenated" pamatchulidwe (ma coko, mkate, donuts, muffins)
- Nsomba za mbatata, zipsera za chimanga (kupatula ngati zophikidwa)
- Mkate Woyera
- Kawa
Kotero ndizo zomwe mungasankhe ndi kutaya muzochita zanu. Koma mafuta amatha kutentha kwambiri m'firiji ndi mafiriji.
Mkaka
Ambiri a ife takhala tikupanga mkaka wonse kukhala mkaka wa mafuta ochepa. Koma zoona, kumwa mkaka wa 2% sikuli bwino kwa ife.
Zili ndi mafuta okwana 5g ndi mafuta omwe ali ndi mafuta okwanira pazakiti imodzi. Tiyenera kuyesetsa mkaka wa nonfat bwino, ndi mkaka wa 1% osachepera. Koma sikumatha pamenepo. Sankhani mavitamini otsika kapena mafuta osakaniza mazira kapena ma yogamu pazowonjezera mafuta, ndipo chitani chimodzimodzi ndi kirimu wowawasa.
Tchizi
Sankhani mafuta ochepa kapena mafuta opanda tchizi tchizi, kirimu tchizi, ndi tchizi zovuta. (Zoonadi, zina zotsika kwambiri zamatchi sizimasungunuka komanso kuphika.) Tchizi ta ricotta kapena mozzarella ndizomwe zimakhala zabwino m'munsi mwa mafuta, ngakhale zilibe mafuta. Yesetsani njuchi zowonjezereka monga Gruyere, Gorgonzola kapena Parmesan kuti muwonjezere kukoma kokwanira pa ounce.
Butter ndi Margarine
Vuto ndi mafuta ndi mafuta ake okhutira ndi mafuta m'thupi; Vuto ndi margarine (makamaka ndondomeko ya margarine) ingakhale kuchuluka kwa mafuta opangidwa ndi mafuta , omwe amachokera mu njira ya hydrogenation yomwe imatembenuza mafuta odzola mafuta kukhala olimba.
Pepa margarine ndi kufalikira kwa madzi zilibe zochepa kapena palibe mafuta opatsirana, ndipo zina zimabala zowonjezera zomwe zimachepetsa cholesterol choipa. Izi zikanakhala kusankha bwino.
Mazira
Inde, iwo ali ndi makilogalamu ambiri a cholesterol , komabe mwa njira zinanso, amanyamula nkhonya yaikulu ya zakudya, popeza ali ndi magwero ambiri a mavitamini ndi mchere. Koma nthawi zonse mungagwiritse ntchito mazira azungu kapena olemba mazira m'malo mwake, makamaka ngati mukuyenera kuyang'anitsitsa cholesterol yanu. Ndipo ngakhale simutero, gwiritsani ntchito mazira onse pang'onopang'ono.
Nyama
Nyama yatsopano ndi nyama zowonongeka ziyenera kukhala zowopsya. Samalani kuti sodium zokhutira kumapeto. Nkhokwe zotchedwa Turkey kapena nkhuku zotentha nkhuku zowombeka, ndipo yesetsani zitsamba zam'mimba m'malo mwa ng'ombe zamphongo. Sankhani nkhuku ndi nkhuku pa nyama yofiira, koma simungokhala nkhuku; Nkhumba za nkhumba tsopano zikuwoneka ngati zowonda ngati chifuwa cha nkhuku chopanda khungu.
Nsomba
Nsomba - makamaka nsomba zatsopano kusiyana ndi nsomba zamtengo wapatali - ziyenera kudyedwa kawiri pa sabata. Onetsetsani kuti mumaphatikizapo ngakhale mafuta obiriwira monga salimoni, popeza ali ndi omega-3 fatty acids wathanzi kwambiri .
Titha kugwiritsira ntchito zomwe tili nazo pamakhitchini athu, choncho onetsetsani kuti muli ndi mafuta ochepa, omwe amathandiza kuti mukhale ndi zakudya zathanzi kwa banja lonse. Nazi zakudya zochepa zowonjezera mukhitchini yanga, ndi zothandizira 20 zothandizira kudula mafuta kuphika.
Pano pali mafunso ena omwe amafunsidwa kawirikawiri kuti athetse chilakolako chanu cha chidziwitso pa zakudya za mafuta ochepa.