Easy Low Fat Ukupheka Techniques

-Delile

• Ukuthosa ukuthosa kuyindlela enomsoco yokusika amakhalori ngenkathi udala ukudla okunempilo nokunambithekayo usebenzisa izindlela zokupheka ezinamafutha aphansi.
• 1. Inqubo yokupheka enamafutha aphansi: gqugquzela ukuthosa
• Ukuosa izinhlanzi kuhilela isikhathi esincane kakhulu sokulungiselela futhi akukho mafutha angeziwe, okwenza izinhlanzi zokupheka ngokuwosa ngendlela esabekayo yokusika amakhalori angafuneki.
• 2. Inqubo yokupheka enamafutha aphansi: ukupheka inhlanzi ngokuwosa
• Ukucindezela i-tofu kuyindlela esabekayo yokwengeza ukuguquguquka kumlando wakho wokupheka onamafutha aphansi.
• 3. Indlela yokupheka enamafutha aphansi: ukucindezela i-tofu
• Abasiki bekhalori Abapheki Abaphansi abangu-3
• Buyekeza kwe-

Ukuthosa ukuthosa kuyindlela enomsoco yokusika amakhalori ngenkathi udala ukudla okunempilo nokunambithekayo usebenzisa izindlela zokupheka ezinamafutha aphansi.

Ukukhetha ukudla okunempilo, okunomsoco isinyathelo sokuqala sokwenza ukudla okunempilo, okunamafutha amancane. Kepha izithako ziyingxenye nje yenqubo. Amasu okulungiselela nokupheka owasebenzisayo ukushintsha lezo zithako zibe ukudla okunamafutha aphansi abaluleke ngokulinganayo. Ngokwesibonelo:

• Uma ushintsha kusuka ekuthoseni i-pan kuya ekuthosweni, noma usuka ekushoseleni ukuze ugovuze ukuthosa, uvimba ama-calories amaningi namafutha amagremu.
• Uma usebenzisa i-tofu esikhundleni senyama, awugcini nje ukusika amafutha kodwa ulondoloza ngesikhathi sokupheka, futhi, ngoba i-tofu ithatha imizuzu embalwa nje ukushisa.
• Nge-tofu uzophinde uthole umthamo wokudla kwama-soy isoflavones, angahle anciphise ubungozi bezinhlobo ezithile zomdlavuza webele nowama-ovari futhi anciphise ukukhanya okushisayo futhi kungaphazamisa ukukhula kwezimila.

Ngakho-ke, kule nyanga, zama amasu amasha achazwe kulawa makhasi amathathu. Ungayithanda imiphumela kangangokuba ukucindezela i-tofu, ukugovuza ukuthosa nokupheka izinhlanzi kungaba yimikhuba emisha.

1. Inqubo yokupheka enamafutha aphansi: gqugquzela ukuthosa

Ukuthosa kuyindlela enhle yokupheka amafutha aphansi ngoba kubiza ukugcina izithako zinyakaza epanini, ngakho-ke amafutha amancane ayadingeka ukuze kuvinjelwe ukunamathela. Amafutha asetshenziselwa kakhulu ukwengeza ukunambitheka.

Ukuqala:

• Setha i-wok noma i-skillet ebanzi phezu kokushisa okuphezulu kuze kushise.
• Faka izinongo ezifana negalikhi nejinja kuqala, kulandele inyama, bese kulandela imifino. (Inyama ivame ukuphekwa kuqala, bese isuswa ukuze imvuthuluka ikwazi ukunambitha imifino; inyama ibuyiselwa kumuntu okhiqizwayo ekugcineni.) Kepha ukugoqa okuthosiwe akudingi inyama: Ungabhaxabula ukudla okunamafutha okuphansi kwemifino ngemizuzu.
• Icebo lokuthosa kahle ukuthosa ukulungiselela: sika bese ulinganisa zonke izithako ngaphambi kokuthi ok ushise; uma ukupheka kuqala kunesikhathi esincane sanoma yini enye.
• Ukugqugquzela njalo kubalulekile ukuze zonke izithako zihlangane njalo nepani elishisayo.

Funda ukuze uthole ukuthi ukupheka inhlanzi ngokugazinga kuyisu elihle kakhulu.

[iheda = Ukupheka inhlanzi ngokuwosa: amathiphu ngalenqubo yokudla kwakho okunamafutha amancane.]

Ukuosa izinhlanzi kuhilela isikhathi esincane kakhulu sokulungiselela futhi akukho mafutha angeziwe, okwenza izinhlanzi zokupheka ngokuwosa ngendlela esabekayo yokusika amakhalori angafuneki.

Ungafaka izinhlanzi ezigazingiwe ekudleni kwakho okumnandi okunamafutha amancane!

2. Inqubo yokupheka enamafutha aphansi: ukupheka inhlanzi ngokuwosa

Ukugazinga, ikakhulukazi ku-450° F noma ngaphezulu, kuyindlela enhle kakhulu (nakuba ingavamile ukusetshenziswa) yokulungisa izinhlanzi. Ukugazinga kuhilela umsebenzi omncane wokulungiselela kanye namafutha amancane noma awangeziwe, futhi ungakwazi ukufaka isidlo ngaphakathi bese uvumela ihhavini yenze wonke umsebenzi (uma kuqhathaniswa nokufunwa njalo kwenhlanzi yokupheka epanini lokunaka) ngokudla kwakho okunamafutha aphansi.

Ukosa kungcono kakhulu:

• inhlanzi ephelele (njenge-trout, i-red snapper ne-grouper)
• izinhlanzi zezinhlanzi (njenge-tuna ne-salmon)
• izibopho ezijiyile (njenge-cod, i-flounder ne-monkfish)

Ungosa noma yiziphi izinhlobonhlobo zezinhlanzi, kepha qaphela ukuthi izinhlanzi ezincane zezinhlanzi zizopheka ngemizuzu embalwa nje. Le nqubo ingamafutha aphansi ngoba mancane kakhulu, uma ekhona, amafutha afakwa epanini. Inyama izohlala imanzi ngenkathi ingaphandle iba uqweqwe olusagolide, olucwebile, olunambitheka.

Ngaphambi kokugcoba inhlanzi, yenza amaslayidi amathathu kuya kwamane ama-2-intshi, ajule ngo-1/4-intshi, ahlukaniswe ngokulinganayo phezulu (kungaba inhlanzi ephelele noma izibopho), ukuze i-marinade ikwazi ukungena enyameni. Lezi zinhlaka zizokwenza kube lula ukunquma ukuthi izinhlanzi seziqediwe nini: Inyama kufanele iphenduke i-opaque kuyo yonke indawo. Ungakwazi futhi ukugcoba izinhlanzi embhedeni wemifino (i-zucchini, utamatisi, u-anyanisi, i-bell pepper), ezopheka kanye nezinhlanzi.

Zitholele izinzuzo zokudla okunomsoco ngokucindezela i-tofu ekuphekeni kwakho okunamafutha aphansi ngokulandelayo!

[iheda = Ukucindezela i-tofu: thola ukuthi le ndlela isengeza kanjani ukwenza izinto ezihlukahlukene ekudleni okunamafutha amancane.]

Ukucindezela i-tofu kuyindlela esabekayo yokwengeza ukuguquguquka kumlando wakho wokupheka onamafutha aphansi.

Kunezizathu ezimbili zokucindezela i-tofu:

• ukususa amanzi
• ukuhlanganisa ubhontshisi

3. Indlela yokupheka enamafutha aphansi: ukucindezela i-tofu

Ukucindezela i-tofu kuqeda noma ikuphi ukungacabangi (okuyikhwalithi abantu abaningi abangayithandi), futhi umphumela uyisiphu esimnandi esimnandi esimnandi sokudla kwakho okunamafutha aphansi. I-Tofu iwuhlobo lwamafutha aphansi weprotheyini uma kuqhathaniswa neprotheni yenyama yezilwane (ama-ounces angu-3 e-tofu eqinile aqukethe amagremu angu-2 wamafutha angagcwalisiwe ngokumelene namagremu angu-6 wamafutha, angu-2.4 awo agcwele, ku-3-ounce lean sirloin steak).

Ukucindezela i-tofu kuyindlela ejabulisayo yokwengeza ku-repertoire yakho yokupheka enamafutha aphansi ngoba ishintsha ukuvumelana kwe-tofu, iyenze ibe minyene futhi ihlafune futhi inikeze umuzwa womlomo "onjengenyama".

Ukucindezela ibhulokhi ye-tofu eqinile noma eyengeziwe (i-tofu eqinile ne-extra-firm iqukethe amanzi amancane kunezinhlobo ezithambile, ngakho-ke zigcina ukwakheka kwazo futhi ziyifanele kangcono le ndlela; i-tofu ethambile ilungele ukugqokiswa, okufakwayo, okokuphuza kanye kunyakazisa):

• Pat the block tofu ngamathawula wephepha ukuyomisa.
• Songa i-tofu ngethawula lekhishi likakotini elihlanzekile, ulibeke epanini elingashoni (ukuqoqa noma yimaphi amanzi).
• Phezulu i-tofu ngebhodi lokusika elisindayo.
• Phezulu ibhodi lokusika ngamabhodwe (ukukala ibhodi phansi).
• Vumela i-tofu ime imizuzu engama-30-60 (kuya ngokuthi ufuna i-block ibe yicompact kangakanani).
• Khipha i-pan phakathi nendawo ngokucindezela, uma kunesidingo.
• Sebenzisa le ndlela ngaphambi kokuwasha noma ukosa i-tofu, noma ngaphambi kokufaka i-tofu ukugovuza okuthosiwe, isitshulu, ama-casseroles namasaladi nokunye ukudla okunamafutha amancane.

Abasiki bekhalori Abapheki Abaphansi abangu-3

1. Ukujiya isoso nge-cornstarch esikhundleni sengxube yendabuko yebhotela-ufulawa.
2. Usebenzisa umhluzi wenkukhu ongenamafutha esikhundleni sezinhlobonhlobo zamafutha agcwele.
3. Ukusebenzisa uwoyela onambitheka kakhulu (sesame) ngakho ukudla okunamafutha aphansi kudinga uwoyela omncane.

Ukuze uthole iseluleko esihle ngokwengeziwe ngokudla okulungile, bhalisela Umumo!

Buyekeza kwe-