Njira 20 Zothetsera Mafuta Pophika

1. Gwiritsani ntchito kupopera mankhwala osatetezeka m'malo mwa mafuta kapena mafuta; kapena osankha mafuta odzola pa mafuta olimba (makamaka mafuta a canola kapena maolivi)

• Kodi Mafuta Ophika Amakhala ndi Mafuta Okhuta?
• Pangani Zopangira Zanu Zophika
• Mafuta Abwino, Mafuta Oipa
• Butter vs. Margarine
• Kodi Maolivi Owonjezera a Maolivi Ndi Mafuta Ochepa Ochepa?
• Mafuta a Canola Okhala ndi Moyo Wathanzi

2. Sankhani nyama yowonjezereka komanso mawere a nkhuku opanda khungu

• Nsalu Pamatumbo a Chikuku Opanda Chikopa
• Zakudya Zochepa Zakudya Zophika

• Kodi Nguruwe Idzakhala Nkhuku Yatsopano?
• Nkhumba Maphikidwe
• Ng'ombe mu Chakudya Chochepa Chakudya
• Zakudya Zam'madzi Zambiri Zophika

3. Tayani mafuta onse ofunika kuchokera ku nyama

• Kudyetsa Mafuta Kudya Nyama

4. Grill, broil, bake, braise, steam, poach, pang'onopang'ono-kuphika, ndi zakudya za microwave mmalo mozizira. Kuthamanga ndi okonzeka ndi mafuta pang'ono, kapena kugwiritsira ntchito mankhwala osakaniza, kapena msuzi m'malo mwake

• Njira Zophikira Zochepa
• Mafuta Ochepa Amakoka Frying
• Chotsani Ma Pakiti
• Sitima Yokwera Kwambiri Yophika

5. Kutani mafuta kuchokera ku nyama yophika ndi kuwafa ndi pepala lakhitchini ngati kuli kofunikira

6. Gwiritsani ntchito ndiwo zamasamba, nyemba kapena mbewu zonse kuti mutengere nyama zina za burgers, nyamaloaf, ndi chili

• Mmene Mungapangidwire Mafuta Ochepa M'munsi
• Low Fat Southwestern Burgers
• Miyezi yaing'ono
• Pinto nyemba ndi Chokoma Chimanga Chili

7. Vvalani nkhuku ndi nsomba muzipatso za mkate osati kumenyana, ndi kuphika m'malo mozizira

• Nsomba Zophikidwa
• Chicken Nuggets
• Nkhuku Yowonongeka

8. Sankhani mazira a nkhuku kapena a Turkey m'malo mwa nkhumba kapena nyama za nyama

• Nkhuku Zosakaniza Muzikonda Fry
• Msuzi, Bowa ndi Pizza Wofiira
• Al Fresco Chicken Sausages

9. Sankhani nyama yankhumba ya ku Canada kapena nyama yankhumba m'malo mwa bacon wamba

10. Gwiritsani ntchito dzira limodzi ndi azungu awiri a azungu pazokonda zanu za dzira kapena mikate; kapena kudula mafuta ndi cholesterol kwathunthu pogwiritsira ntchito dzira choloweza mmalo

• Mazira kapena Osati?

• Kodi Mayi Wobwera Ndi Chiyani?
• Mmene Mungapangire Omelet ya Mafuta Ochepa
• Zukini ndi Mushroom Frittata
• Summer Frittata

11. Pangani mlungu uliwonse chakudya chamadzi ndi nsomba kapena zakudya zamasamba

• Lolemba wopanda chakudya
• Msuzi wa nyemba ndi masamba
• Maluwa a Curry
• Bzalani Bake
• Lasagna ya masamba
• Farfalle ndi Katsitsumzukwa ndi Matenda a Cherry
• Msuzi wa Marinara
• Nsomba ndi Maphikidwe Zakudya Zam'madzi

12. Gwiritsani ntchito msuzi wopanda mafuta wopanda mafuta kapena mkaka wopanda mafuta mu mbatata yosenda, msuzi, gravies ndi stews

• Kodi Nsabwe Zosakaniza za Skinny ndi Zotani?
• Nkhuku ndi Msuzi wa Msuzi
• Msuzi wa masamba a ku Italy
• Msuzi wa Lentil

13. Yesani mkaka wosasunthika wopanda mafuta mu mchere wofewa m'malo mwa mafuta olemera

• Cream wa Msuzi Msuzi

14. Pangani mapepala anu kapena kuika tarts yanu ndi phyllo mtanda mmalo mwa nthawi zonse pastry

• Phyllo Dough kwa Pies Low Fat ndi Pastries
• Momwe mungagwiritsire ntchito Phyllo Dough
• Cherry akusintha
• Peach Tarts
• Mabulosi a Blackberry Tarts
• Peyala Cranberry Strudel

15. Mbatata ya uvuni m'malo mwa kupanga kapena kugula Fries

• Zakudya Zabwino za Potato
• Mavitamini Otsika Ochepa

16. Gwiritsani ntchito zitsamba, zonunkhira, zipatso ndi salsas kuti muzisakaniza chakudya chanu

• Mango Salsa
• Mchere wa nyemba wa nyemba
• Mankhwala Ophatikizidwa Ndi Mafuta
• Zeded Zila Tilapia
• Lemon-Thyme Halibut
• Mitundu Yambiri Yotsukidwa Nkhumba
• Zophika Zodzoladzola Zosakaniza
• Ng'ombe Yotchedwa Pork Tenderloin

17. Msowa wambiri amachepetsa mafuta omwe amawathira mafuta, ndipo kudula ndalama zomwe mumagwiritsa ntchito

• Inde kapena Ayi kwa Tchizi?
• Kodi ndi Zotani Zowonjezera Zakudya Zokhutira?

18. Sankhani kuchepetsa mafuta obiriwira ofewa kapena yogurt mmalo mwa mavitamini onse omwe amawathira mafuta, kuzisakaniza, kufalitsa, ndi kuvala

• Kupanga kuvala kwa saladi
• Kumadzulo kwa Chikuku Saladi
• Turkey ndi Green Bean Saladi
• Chikho ndi apulo saladi
• Dip Pepper Dip
• Sipinachi Dip
• Yogurt Cheese

19. Gwiritsani ntchito kuchepetsa mafuta kapena mafuta opanda kirimu tchizi m'malo mwa cheesecake

• Cheesecake Yotsitsa Mafuta
• Cheesecake Yam'madzi Ochepa
• Cheesecake ya Fat yochepetsedwa

20. Ikani zina mwa mafuta muzophika ndi maapulocece, yogula yogulu la nonfat kapena mafuta otsika mafuta

• Keke ya Gingerbread
• Low Fat Brownies
• Keti ya Karoti
• Mkate wa Zimuki Zakudya
• Mkate wa Soda wa ku Irish
• Muffin Mulimini Wamagetsi