Zosintha zomwe mungachite kuti muchepetse mafuta muzophika.
Mafuta amakhala ndi ntchito zambiri pakuphika ndi kuphika koma, kwa ena, pangakhale kofunikira kuti ena achepetse mafuta mu recipe. Kupyolera mwa kuyesayesa mwakhama kwa dieters kuzungulira dziko lapansi, njira zambiri zotsatsira mafuta zapezeka.
Ngakhale kuti mapeto a mankhwalawa sakhala chimodzimodzi kamodzi kokha mafuta atachotsedwa, m'malo ambiri a mafuta amapanga mankhwala okoma ndi owuma. Kuwonjezera pa mafuta ochepetsetsa, zambiri zomwe zimagwiritsidwa ntchito m'malo mwa mafuta zimaphatikizapo mavitamini, mavitamini, mchere, ndi mapuloteni.
Gwiritsani ntchito zowonjezera mafutazi kapena mafuta ochepa monga mafuta m'malo mwanjira yotsatira!
Zipatso ndi masamba: Zipatso ndi ndiwo zamasamba zambiri zimakhala ndi pectin , zomwe zimafanana ndi mafuta kuti "azifupikitsa" kapena kugula katundu wophika . Maapuloauce osasuntha, mazira osungunuka , prunes prunes, kapena puree zamagazi zamzitini zimagwira ntchito bwino ngati mafuta. Kuti mupeze zotsatira zabwino, mutengereko theka la mafuta mu recipe ndi mulingo wofanana wa zipatso zoyera kapena masamba. Mukhoza kulandira mafuta oposa 100 peresenti, ngakhale kuti izi zingasinthe kwambiri maonekedwe ndi kukoma kwake.
Mazira: Ma yogudts otsika kwambiri kapena osakhala mafuta akhoza kuwonjezera ndi kusunga chinyezi kuti aziphika zinthu monga momwe mafuta angathere. Kusakanizidwa kapena yogagurt ya Greek amagwira ntchito bwino chifukwa cha kuchepa kwake. Ngati kokha yogurt ikhoza kupezeka, kuchepetsa kuchuluka kwa zina zowonjezera madzi kuti zitha kuwonjezera chinyezi mu yogurt. Onetsetsani kuti mugwiritsire ntchito yogurt yeniyeni, yopanda mafuta pamoto mukamaikamo mafuta.
Amagawira mabuku ofanana ndi yogamu kwa mafuta omwe amafunidwa mu chophimba.
Ricotta kapena Cottage Cheese: Dothi lochepa kapena lopanda mafuta komanso tchizi tingagwiritsire ntchito monga mafuta m'malo mofanana ndi yogurt. Bwezerani mafuta mu chophimba ndi mulingo wofanana wa ricotta kapena kanyumba tchizi . Mafuta ochepa kwambiri amayamba kugwira ntchito bwino kuposa anzawo omwe si olemera.
Mbewu ya Thonje la Madzi : Zitsulo zosungunuka pansi (kapena "milled") zimatulutsa chinyezi ndi kupanga jel, kusunga chinyezi ndi kusunga katundu wofewa ndi wothira. Kuti mugwiritse ntchito mbewu ya fakiti pansi ngati mafuta m'malo mwake, onjezerani 3 Tbsp ya mbewu ya fulakesi ya nthaka kuphatikizapo 1 Tbsp ya madzi pa 1 Tbsp iliyonse ya mafuta kapena mafuta oyitanidwa mu recipe.
Dziwani kuti: Musalowe m'malo mwa margarine otsika kwambiri chifukwa cha mafuta kapena mafuta anyama mu recipe. Izi zimaphatikizapo madzi ochulukirapo, omwe amatha kusungunuka ngati atasungunuka, zomwe zimapangitsa kuti pakhale mankhwala osokoneza bongo.