Nhasi kune zvigadzirwa zvakanaka kwazvo zvaunogona kushandisa kana uchibika uye izvo zvinoita kuti kudya kwako kuve nemakoriori mashoma. Iwe uchaona kuti iwe unongobvisa iwo mafuta uye macalorie kubva pane zvako zvekudya, asi kwete iwo manakiro uye iwe uchavaitawo kuti ave noutano hwemhuri yako newe iwe.
- Kubika kupuruzira, panzvimbo yemafuta akajairika.
Zvinowanzove zvakanaka kumwaya shoma shoma yemafuta emuorivhi kana mafuta ecanola pamusoro pepani kana pachikafu pachacho, pane kunyudza kana kunyudza chikafu chose mumafuta. Chero zvazvingaitika, kana uchiramba uchishandisa mafuta nenzira iyi, zviite zvishoma zvishoma. Edza kushandisa pfapfaidzo, iyo inosiya huwandu hwemafuta pamusoro pechikafu kuitira kuti igone kutsvukirira painobika uye isingazoregerere, ichiita chikafu chako chisanyanya mafuta uye chinorema. - Onion panzvimbo yemafuta.
Chimwe chinhu chaunogona kushandisa mupani yako yekugocha panzvimbo yemafuta, hanyanisi, cheka uchiita zvidimbu uye ugadzire metiresi yeonion mugango rekugocha, uye pamusoro pavo isa chikafu, chakadai senyama tsvuku uye chena, iwe uchaona kupfuma kwechikafu chako uye nemarori mashoma. - Lime, ndimu, kana orenji svuura.
Iyo mbira, kana rekunze dhayeti, yemuchero macitrus yakazara nemafuta anonhuwirira uye kuravira, uye iri nzira iri nyore yekuburitsa kuravira kwepasta uye tarts. Kana uchirerutsa mabikirwo, zvakakosha kuratidza zvinwiwa kutsiva kushomeka kwemafuta. Kushandisa michero peels ndeimwe yedzakanakisa nzira dzekuzviita, sezvo ichiwedzera yakawanda yekuravira uye isina mafuta. Shandisa iyi nzira kunyanya mukugadzirira muffin, makeke, mapai, uye mapekeki. - Nonstick mapani, casseroles, uye ndiro
Nekushandisa isina-tsvimbo (kana Tefloned) masupu, mapani, uye mapani, iwe unozoda mashoma mafuta kudzivirira chikafu kubva kunamatira. Zvishandiso izvi zvinoita kuti zvive nyore kubika uye kubika zvive nyore. Kunyangwe ivo vachidhura zvakanyanya, hutano hwako uye yako silhouette vanozvikoshesa. - Waini.
Kana iwe uchibvisa mamwe emafuta kubva muchikafu chako, iwe unozofanirwa kuwedzera chimwe chinongedzo kubhadhara iyo inokonzerwa nekurasikirwa kwehunyoro. Waini inoshanda zvishamiso mumarepepe uko kunhuhwirira kwayo kuchizadzisa iwo dhishi - kurunga-fry miriwo, marinades, sauces, uye kunyangwe kubikwa kwechimwe chingwa kana madhiri. Panzvimbo pewaini, unogona kushandisa muto kana doro risina doro kumedza miriwo; muto kana muchero puree yemakungwa, sauces uye dhizeti dhizeti; kana muto wejusi, yogati, kirimu kana doro remafini, makeke, nezvimwe. - Zai rinotsiva
Mazai anotsiva anogadzirwa, kwechikamu chikuru, chezai chena, uye anobatsira kwazvo kana zvasvika pakujekesa ndiro senge quiches kana omelets. Kune madhishi akagadzirwa zvakanyanya nemazai, unogona kushandisa chaiyo hafu zai uye chinotsiva hafu usina kana kunzwa musiyano mukugadzirwa kana kuravira. Ramba uchifunga kuti ¼ mukombe wekutsiva wakaenzana 1 zai guru. - Yakadzvanywa kirimu yakasviba
Yakashatiswa kirimu yakasviba ndiyo boom mune akareruka mapikicha nekuda kwezvikonzero zviviri: Iyo iri nyore kutsiva yechisikigo yakasviba kirimu, uye inogona zvakare kushandiswa seinotsiva mamwe emafuta awakabvisa mumabheka ekubika, akadai se brownies, makeke kana muffin. - Pasi chizi kana yakaderera calori chizi.
Iwe une maviri akasarudzika sarudzo kana zvasvika pamabikirwo ane chizi: iwe unogona kushandisa - kunyanya - hafu yechinyakare chizi iyo inodiwa, kana iwe unogona kushandisa yakaenzana mari inodiwa asi uchisarudza Chiedza kana chakaderedzwa mafuta chizi. Mapoka anowanzodaidzira chezi yakawanda kupfuura inodiwa, saka kana ukafunga kuramba uine chizi yenguva dzose, unozokwanisa kurarama zvakanaka uchishandisa zvakaderera pane izvo zvakanyorwa muresipi. - Chiedza kirimu chizi.
Inotaridzika sekirimu kirimu, ine kuravira kumwechete sekikirimu chizi, asi iri cream kirimu chizi, ine huwandu hwakaderera hwemafuta pakati pe1 / 3 kusvika ½, zvichienderana nechiratidzo. Kune mabikirwo anodaidzira kirimu chizi - cheesecake, makuki, muffin, casseroles, pâté, sauces, nezvimwe - unogona kuishandisa mune yayo Chiedza vhezheni pasina kusangana nekuonekwa kwakasiyana. Kana iwe uchiri kuda kutema mamwe macalorie nemafuta, shandisa semi-mafuta yemahara kirimu chizi. Usashandise zero koriori kirimu chizi pakudya kwako sezvo kuravira uye magadzirirwo ari kure zvakanyanya kubva pane zvakajairwa. - Nyama isina mafuta uye isina mafuta.
Kutenga nyama isina mafuta kana isina mafuta (yakadai sehuku isina ganda, sausage isina kujeka, uye kucheka kwemafuta mashoma emombe kana nyama yenguruve) kune ako mapapiro anogona kubvarura macalorie uye kudzikisa huwandu hwemafuta nemapoinzi mashoma pasina kuchinja kuravira kwedhishi ririkugadzirirwa . Usakanganwa kudzora chero mafuta chena anoonekwa kubva munyama usati wawedzera kune yako yekubheka. - Zvinotapira.
Ivo vakafanana neshuga mukugadzirwa, uye muzviitiko zvakawanda vanoravira zvakafanana, vanotoyerwa nenzira imwecheteyo, asi vangori hafu yeshuga. Ndidzo mhando itsva dzeshuga, idzo dzakanyanyisa kukodzera kana uchibika. Usati waverenga kuenderera, iwo anodhura - asi akakosha. Hapana macalorie zvinotapira zvine sucralose. Iyi inogadzirwa neshuga, saka inonyatsonaka seshuga uye haisiye kuravira kusingafadzi mumuromo mako. Sucralose ndiyo yega yakaderera-calori inotapira iyo inogadzirwa neshuga. Inotapira ka600 kupfuura shuga uye inogona kushandiswa seshuga muzvikafu zvakasiyana siyana. Sucralose inogona kushandiswa sekutsiva shuga kubvisa kana kudzikisa macalorie mune zvakasiyana zvigadzirwa, zvinwiwa, zvinhu zvakabikwa, madhiri, zvigadzirwa zvemukaka, michero yemumagaba, manyuchi, uye zvinwiwa. - Yakaderedzwa mafuta margarines.
Mukubika mabikirwo, kana iwe usingakwanise kutsiva oiri yeCanola, unogona kushandisa yakaderedzwa-mafuta margarine - angangoita 8 magiramu emafuta puniji - isina mafuta ekufambisa uye inoderedza kudya kwemafuta ne 1/3. Inoshanda mushe mune ese mabikirwo, kubva kumakeke uye makuki kusvika kuFrench mafry
mabviro: inpenitude