Amabhomu wekhalori apheka kakhulu abangela ukuzuza kwesisindo

-Delile

• Ukudla Ababili
• Imithombo Ekhohlisayo Yoshukela
• Ukweqisa Amafutha
• Ukukha Ngenkathi Upheka
• Ngaphezulu kweSalting
• Izikhathi zokudlela ezilula
• Ukupheka Kwendabuko
• Buyekeza kwe-

Ukulungiselela ukudla ekhaya imvamisa kunempilo kunokudla ngaphandle-ngaphandle kwalapho wenza la maphutha alula ukulungisa. Abapheki abanesikhumba babelana ngamabhomu wekhalori amakhulu okupheka ekhaya-nezindlela zokunciphisa amakholori angamakhulu ngesidlo ngasinye. (Ukuze uthole amathiphu amaningi okudla kwasekhaya, bheka lezi Zindlela Ezi-11 Zokuqinisekisa Ubufakazi Bekhaya Lakho.)

Ukudla Ababili

Izithombe zeCorbis

Izingxenye eziphakeme aziveli kuphela ezindaweni zokudlela. Izindlela zokupheka eziningi zikhiqiza ama-servings amane, ngakho-ke ungahle ubheke phansi ngaphezu kwezidingo zomzimba wakho.

Ukulungiswa kwe-Skinny: Uma upheka okubili bese iresiphi yenza ama-servings ama-4, ngokushesha uhlukanise iresiphi ibe amapuleti amane ama-servings amabili bese ufaka okusele ezitsheni ezimbili ongakudla okusele, kusho isazi sokudla okupheka uMichele Dudash, R.D., umbhali we Ukudla Okuhlanzekile Kwemindeni Ematasa. Noma dla ukudla kwakho kumacwecwe wokulawula ingxenye noma ngokusebenzisa amathuluzi wokulinganisa, akhipha ukuqagela ngosayizi wokuphaka.

Imithombo Ekhohlisayo Yoshukela

Izithombe zeCorbis

Ngeke ulahle isipuni soshukela esifubeni sakho senkukhu, akunjalo? Amasoso athile, amasaladi okugcotshwa, nama-condiments kulayishwe ushukela-ngakho wenza lokho kanye, kusho isazi sokudla okunomsoco uStephanie Sacks, R.D., umbhali wezincwadi Okudla Imfoloko? Akukona nje kuphela ukuthi ushukela oweqile uphendukela emafutheni, futhi ukhulisa indlala ngoba udala ukuthi ushukela wakho wegazi unyuke futhi uphahlazeke.

Ukulungiswa kwe-Skinny: Shintshanisa izingubo zokugqoka ezithengwe esitolo nama-marinades ngezinguqulo ezilula, ezenziwe ekhaya, kusho amasaka. Esikhundleni sokugqoka ibhodlela, jikijela amasaladi ngethisipuni lamafutha omnqumo noviniga, noma ukunambitheka okuthosiwe ngejinja entsha nesoso yesoya enesodium ephansi esikhundleni se-teriyaki. Futhi hlola njalo uhlu lwezithako ngaphambi kokuthenga. Uma ushukela (noma elinye lamagama kashukela afihliwe: isiraphu yamabele, isiraphu yamabele ephezulu ye-fructose, isiraphu yelayisi, imithombo, noma yini ephela ngo- "ose"), ingenye yezithako ezine zokuqala, ibuyisele eshalofini.

Ukweqisa Amafutha

Izithombe zeCorbis

U-oyela uthela ngesilinganiso sama-calories ayi-120 ngeglug ngayinye. Ukuhumusha: ukusakaza kwesibili okumbalwa kungangeza amakholori angaphezu kuka-350 ku-stir-fry yakho noma isaladi.

Ukulungiswa kwesikhumba: Ukuze ugcine ama-calories esheke, sebenzisa ibhulashi le-pastry ukugqoka i-pan ngamafutha, noma udlulise amafutha ebhodleleni le-spray kanye ne-spritz ukuze ugqoke. Zombili izindlela zivimbela ukunamathela kumakholori angama-30 kuphela. Esikhundleni sokugcoba amashidi okubhaka ngamafutha, hamba nephepha lesikhumba ukuze udale indawo yokuqina, engenamakhalori. (Bona amanye amathiphu we-15 Wokupheka Okunempilo kusuka Kuzinzuzo Zokudla.)

Ukukha Ngenkathi Upheka

Izithombe zeCorbis

Ukwehla amantongomane noma ucezu lukashizi ngaphambi kokuwaphonsa esaladini lakho noma ukuwufaka esamentshini sakho kungasho ukuthi udla ama-calories ayi-100 noma ngaphezulu ngaphambi kokuthi uqale ukuluma isidlo sakusihlwa.

Ukulungiswa kwe-Skinny: Thola eyakho mise en indawo-Ezweni lezokupheka, lokho kusho ukuthi zonke izithako zakho zilinganiswe ngaphambi kokupheka. Uma iresiphi idinga izipuni ezimbili zama-walnuts noma i-1/2 inkomishi yoshizi, setha izithako ezilinganisiwe ezitsheni ezincane, bese ubeka izithako kude ukuze ungabi namathuba okudla okulula kusuka esikhwameni. Noma ngesidlo esinamakhalori aphansi, setha izingcezu zesilimo esidliwayo esinamagatsha anamanzi noma izaqathe zezingane ongazidla ngenkathi upheka.

Ngaphezulu kweSalting

Izithombe zeCorbis

Ukufafaza ngosawoti omningi kungasho ukuthi uzothola ukuqunjelwa ngemuva kwesidlo sakusihlwa, kusho uDudash. Ngaphezu kwalokho, usawoti ukwenza uphelelwe amanzi emzimbeni-futhi imizimba yethu ivamise ukwenza iphutha lokushoda kwamanzi ngenxa yendlala.

Ukulungiswa kwe-Skinny: Ngaphambi kokufaka usawoti ekudleni kwakho, inkathi ngamakhambi amasha, i-lemon zest noma ijusi, noma i-splash yeviniga, kusho uDudash. Bangeza ukunambitheka ngaphandle kwe-sodium, futhi ama-buds wakho wokunambitha ngeke aphuthelwe usawoti. Futhi hamba ngezinguqulo ezine-sodium ephansi yalokhu kudla okunezici ezinosawoti omningi: utamatisi isosi, umhluzi kanye nesobho, nokusikeka okubandayo.

Izikhathi zokudlela ezilula

Izithombe zeCorbis

Akukho lutho olulula njengokudla isidlo sakusihlwa esiqandisiwe, kodwa ngama-calories angaphansi kuka-300 ngokudla ngakunye (kanye nezingxenye ezilingana ne-hockey puck), izidlo eziqandisiwe akwanele ukukubamba isikhathi esingaphezu kwehora noma amabili.

Ukulungiswa kwesikhumba: Cabanga kabusha "ngokulula" bese uyodla ukudla okulula kwemizuzu engu-15. Zama inkukhu eyosiwe (ungenza inqwaba ekuqaleni kwesonto) ngamathumba kurayisi wesikhwama onsundu, bese ufaka umusi ngemifino yesikhwama. Noma zama isaladi egajwe nge-avocado eqoshiwe kanye nobhontshisi osemathinini. Zonke zinekhalori ephansi kodwa zikunikeza umsoco owengeziwe kanye nokudla okwengeziwe ukuze ungalambi, kusho u-Sacks. (Noma zama ukupheka ukudla kweviki lonke kusenesikhathi. Bheka Imibono Yokuhlela Ukudla Okuhlakaniphile Yeviki Elinempilo ukuze uqalise.)

Ukupheka Kwendabuko

Izithombe zeCorbis

Isaladi leqanda likagogo, ama-cutlets enkukhu kamama-izintandokazi zomndeni eziningi ezigcina ku-repertoire yakho yeresiphi zigcwele amafutha nama-calories.

Ukulungiswa kwesikhumba: Izindlela zokupheka eziningi zingasuswa ngaphandle kokunikela ngokunambitheka. Ngokudla okuthoswe epanini okufana nama-cutlets enkukhu noma isitshalo seqanda esigaywe ngesinkwa, gcoba i-panko breadcrumbs kakolweni, ugcobe ngamafutha omnqumo futhi uthoswe kuhhavini, u-Dudash uthi-usazoba naleyo phunga "ethosiwe". Ngamasaladi asuselwa ku-mayo, shintsha imayo ufake ukwatapheya ocutshiwe noma iyogathi yesiGreek, kusho amasaka. Futhi noma ngabe wenza siphi isidlo, amaphesenti angama-50 epuleti lakho kufanele aqukethe izithelo nemifino.

Buyekeza kwe-