Namuhla kunemikhiqizo emihle kakhulu ongayisebenzisa uma upheka futhi eyenza ukudla kwakho kube namakhalori ambalwa. Uzobona ukuthi uzosusa kuphela amanoni namakhalori ekudleni kwakho, kepha hhayi ukunambitheka futhi uzokwenza ukuthi kube nempilo emndenini wakho nakuwe.
- Isifutho sokupheka, esikhundleni samafutha ajwayelekile.
Ngokuvamile kuhle ukufafaza inani elincane lamafutha omnqumo noma uwoyela we-canola ebusweni bepani noma ekudleni uqobo, kunokufaka noma ukufaka ukudla konke emafutheni. Kunoma ikuphi, uma usaqhubeka nokusebenzisa uwoyela ngale ndlela, kwenze kancane. Zama ukusebenzisa isifutho, esishiya uwoyela omningi ebusweni bokudla ukuze sibe nsundu ngenkathi sipheka futhi ngeke sikuxolele, okwenza ukudla kwakho kungabi namasi futhi kube nzima. - U-anyanisi esikhundleni samafutha.
Enye into ongayisebenzisa epanini lakho lokuwosa esikhundleni sikawoyela, u-anyanisi, uwusike ube yimichilo bese wenza umatilasi ka-anyanisi epanini lokuwosa, bese phezulu kwakho ubeke ukudla, okufana nenyama ebomvu nebomhlophe, wena uzobona ukuthi ukudla kwakho kuzoba okunothile kangakanani futhi kunama-calories amancane kakhulu. - I-lime, ulamula, noma ikhasi le-orange.
Uqweqwe, noma igobolondo elingaphandle, lesithelo esisawolintshi ligcwele amafutha anephunga elimnandi nokunambitheka, futhi kuyindlela elula yokuletha ukunambitheka kwepasta kanye namathegi. Uma kukhulunywa ngokukhanyisa izindlela zokupheka, kubalulekile ukugqamisa ama-flavour ukukhokhela ukungabikho kwamafutha. Ukusebenzisa ama-peels wezithelo kungenye yezindlela ezinhle zokukwenza, ngoba kungeza ukunambitheka okuningi futhi akukho mafutha. Sebenzisa le ndlela ikakhulukazi lapho ulungisa ama-muffin, amakhekhe, ophaya nama-pancake. - Amapani angasebenzisi izitobha, ama-casseroles, nezitsha
Ngokusebenzisa ama-sauce, ama-pan, namapanini angenazintambo (noma ama-Teflon), uzodinga uwoyela omncane ukuvimbela ukudla ukuthi kunganamatheli. Lawa mathuluzi enza ukupheka okulula nokupheka kube lula kakhulu. Yize kubiza kakhulu, impilo yakho ne-silhouette yakho izokuthokozela. - Iwayini.
Uma ususa amanye amanoni ekudleni kwakho, uzodinga ukufaka esinye isithako ukunxephezela ukulahleka komswakama okuvelayo. Iwayini lenza izimanga kuzindlela zokupheka lapho ukunambitheka kwalo kugcwalisa khona ukunambitheka kwesitsha - imifino ethosiwe-othosiwe, ama-marinade, amasoso, kanye nokubhaka kwezinkwa ezithile noma kophudingi. Esikhundleni sewayini, ungasebenzisa umhluzi noma ubhiya ongewona utshwala ukususa imifino; ijusi noma isithelo se-puree yama-marinade, amasoso kanye nokosa i-dessert; noma ujusi womzila, iyogathi, ukhilimu noma utshwala bama-muffin, amakhekhe, njll. - Iqanda esikhundleni
Okufakwa esikhundleni samaqanda, ingxenye enkulu, yeqanda elimhlophe, futhi kuyasiza kakhulu uma kukhulunywa ngokukhanyisa izitsha ezinjenge-quiches noma ama-omelets. Ezitsheni ezenziwe kakhulu ngamaqanda, ungasebenzisa iqanda langempela lesigamu nengxenye engena esikhundleni ngaphandle kokuzwa umehluko ekuthungeni noma ekunambithekeni. Hlala wazi ukuthi ¼ inkomishi yomunye okulingana neqanda elilodwa elikhulu. - Ukhilimu omuncu ochithiwe
Ukhilimu omuncu ochithiwe yi-boom ekuphekeni okulula ngezizathu ezimbili: Kuyindlela elula yokufaka ukhilimu omuncu wemvelo, futhi ingasetshenziswa futhi esikhundleni samanye amafutha owasusile ekuphekeni kokupheka, njengama-brownies, amakhekhe noma ama-muffin. - Ushizi omncane noma ushizi wekhalori ophansi.
Unezinketho ezimbili ezikhanyayo uma kukhulunywa ngezindlela zokupheka eziqukethe ushizi: ungasebenzisa - okungenani - uhhafu woshizi ojwayelekile odingekayo, noma ungasebenzisa inani elifanayo elidingekayo kepha ukhetha u-Light noma wehlise ushizi wamafutha. Izindlela zokupheka zivame ukubiza ushizi omningi kunalokho okudingekayo, ngakho-ke uma unquma ukunamathela noshizi ojwayelekile, uzokwazi ukubhekana kahle nokusebenzisa okuncane kunalokho okubalulwe ku-iresiphi. - Ushizi okhilimu omncane.
Kubukeka njengoshizi kakhilimu, unambitheka ofana noshizi kakhilimu, kepha ushizi okhilimu omncane, nenani eliphansi lamafutha phakathi kuka-1/3 kuye ku-½, kuya ngohlobo lwawo. Okokupheka okubiza ushizi kakhilimu - ikhekhe likhekhe, amakhukhi, ama-muffin, i-casseroles, i-pâté, ama-sauces, njll. - ungayisebenzisa kunguqulo yayo yokuKhanya ngaphandle kokuthola umehluko obonakalayo. Uma usafuna ukusika ama-kilojoule amaningi namafutha, sebenzisa ushizi wamahhafu wamafutha onamafutha amancane. Ungasebenzisi ushizi kakhilimu we-zero ikhalori ekudleni kwakho njengoba ukunambitheka nokuthungwa kude kakhulu nokujwayelekile. - Inyama engenamafutha futhi engenamafutha.
Ukuthenga inyama engenamafutha noma engenamafutha (njengenkukhu engenasikhumba, amasoseji alula, nokusikeka okunamafutha okuncane kwenkomo noma ingulube) zokupheka zakho kungaklebhula amakhalori futhi kwehlise izinga lamafutha ngamaphoyinti ambalwa ngaphandle kokushintsha ukunambitheka kwesidlo okulungiswayo . Ungakhohlwa ukunciphisa noma yimaphi amafutha amhlophe avela enyameni ngaphambi kokuwafaka kuresiphi yakho. - Abenza ubumnandi.
Ziyafana ngokuthungwa noshukela, futhi ezimweni eziningi zinambitha ngokufanayo, zilinganiswa ngendlela efanayo, kodwa zimane nje ziyishukela. Yizinhlobo ezintsha zikashukela, ezingaphezulu kokufanelekile lapho kuphekwa. Ngaphambi kokuba uqhubeke, ayabiza - kepha kufanelekile. Awekho amaswidi oketshezi aqukethe i-sucralose. Le yenziwa ngoshukela, ngakho-ke inambitheka njengoshukela futhi ayishiyi ukunambitheka okungathandeki emlonyeni wakho. I-Sucralose ukuphela kwento enandisa ngekhalori ephansi eyenziwe ngoshukela. Simnandi ngokuphindwe ka-600 kunoshukela futhi singasetshenziswa njengoshukela ezinhlotsheni ezahlukahlukene zokudla. I-Sucralose ingasetshenziswa njengokufaka esikhundleni sikashukela ukuqeda noma ukunciphisa ama-calories emikhiqizweni enhlobonhlobo, njengeziphuzo, izimpahla ezibhakiwe, ama-dessert, imikhiqizo yobisi, izithelo ezisemathinini, ama-syrups nama-condiments. - Kwehlisiwe imajarini enamafutha.
Ekuphekeni zokupheka, lapho ungakwazi ukufaka uwoyela we-canola, ungasebenzisa imajarini enamafutha ancishisiwe - cishe ama-gramu ayi-8 amafutha ngesipuni ngasinye - angenamafutha adluliswayo futhi anciphisa ukugcwala kwamafutha ngo-1/3. Isebenza kahle kuzo zonke izindlela zokupheka, kusuka kumakhekhe namakhukhi kuya kuma-fries aseFrance.
Umthombo: I-EnPenitud