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U-Dieters ozama ukunciphisa umzimba, izidlo ezinempilo kanye nalabo abalandela iMediterranean Medet basebenzisa amafutha omnqumo njengamafutha abo. Abanye baze bakubize ngokuthi " igolide elimanzi " ngenxa yokunambitheka kwawo okunamnandi nokuningi kwezinzuzo zezempilo. Kodwa kuthiwani uma udinga amanye amafutha omnqumo? Uma ufuna amafutha aphansi noma aphansi ekholori esikhundleni samafutha omnqumo basebenzisa lolu mhlahlandlela ukuze uthole okukhethwa kukho okungcono kuwe.
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Ngaphambi kokuba ukhethe esikhundleni somnqumo wamafutha omnqumo, kubalulekile ukuqonda izinzuzo zamafutha. Kungani? Ngenxa yokuthi ezinye izindlela zingase zibe namafutha nama-kilojoule aphansi kodwa futhi zinganciphisa ngokwempilo. Uma ulinganisa izinzuzo nezingozi zokusebenzisa amafutha omnqumo bese uwaqhathanisa nezinzuzo kanye nokuphazamiseka kweminye imikhiqizo, ungase unqume ukunamathela ekusebenzeni kwangempela.
Ukukhonza okukodwa kwanoma yikuphi amafutha, kuhlanganise namafutha omnqumo, i-isipuni esisodwa. Elinye isipuni samafutha omnqumo linikeza ama-calories angu-119, wonke amafutha. Kukhona ama-1.9 amagremu amafutha agcwele, ama-1.4 amagremu amafutha we-polyunsaturated nama-gramu ayishumi amafutha e-monounsaturated emafutheni omnqumo.
I- fat concentration yamafutha e- monounsaturated ne-polyunsaturated emafutheni omnqumo enza ukuba kubonakale kubagqugquzeli bezempilo. Lawa mafutha anenzuzo akusiza ukuthuthukisa impilo yenhliziyo futhi akhuthaze umzwelo we-satiety noma ukugcwala, okuvame ukusiza u-dieters nabanye abazama ukudla inombolo efanele yamakhalori ngosuku ngalunye.
Uma kuqhathaniswa, ukunciphisa imifino eyodwa (njengeCrisco) inikeza ama-khalori angu-110 nama-gramu angu-12 wamafutha. Kukhona ama-3.5 amagremu wamafutha agcwele, ama-gramu ayisithupha amafutha we-polyunsaturated nama-2.5 amagremu amafutha e-monounsaturated ekunciphiseni. I-Butter inikeza ama-calories angu-102 ngokukhonza. Kodwa zonke amakholori avela ngokuyinhloko kumafutha agcwele.
Ochwepheshe bezeMpilo batusa ukuthi abaseMelika banciphise ukudla kwabo ngamafutha agcweleyo ngenxa yamafutha omzimba nama polyunsaturated.
Ngaphandle kwezinzuzo zezempilo zamafutha omnqumo, abapheki abaningi nezidlo ezinempilo bajabulela ukuhambisana nokukhiqizwa kwemikhiqizo. Ungakwazi ukupheka ngaleli mafutha kodwa futhi kwenza isiphuzo esihle sokudla isinkwa futhi singasetshenziswa esikhundleni sebhotela noma imayonnaise isinkwa lapho wenza isangweji.
Ngabe i-oliyela yesimangaliso ikhona nanoma ikuphi ukuphazamiseka? Yebo, kunjalo. Amafutha omnqumo kulula kakhulu ukudlula. Ngenxa yokuthi amafutha afika ebhodleleni, kunzima ukusebenzisa ukulawula ingxenye uma uwuthululela epanini noma ngesitsha. Ngaphandle kokuba usebenzise i-spoon yokulinganisa ngokuqhubekayo , cishe uzosebenzisa okungaphezulu kokukhonza okulodwa lapho uchithela ngamasaladi noma uyishayela imifino.
Ngaphezu kwalokho, amafutha omnqumo angabiza futhi kunzima ukulondoloza kunamanye amafutha omnqumo ethandwa kakhulu. Uma ungagcini amafutha akho ngendlela efanele, ukunambitheka kuyashintsha. Amafutha wakho we-pricey angase ahambe kabi ngaphambi kokuthi ushintshe ukusebenzisa isitsha sonke.
Amaminithi amafutha omnqumo adumile
Ngaphambi kokuba uqale ukufuna amanye amafutha, kubalulekile ukuhlola ukuthi uhlela ukuyisebenzisa kanjani. Akunakwenzeka ukuthi uzothola umkhiqizo owodwa ozokwenza konke okwenziwa ngamafutha omnqumo.
Eqinisweni, ungase ukhethe ukuthenga izindlela eziningana zamafutha ukuze uhlangabezane nezidingo zakho.
Lezi ezinye zezindawo ezithandwa kakhulu ngamafutha omnqumo emakethe.
- Inkukhu noma imifino yemifino. Uma ngokuvamile usebenzisa amafutha omnqumo ukuze usebenzise imifino noma inyama, ungasebenzisa inkukhu noma imifino esikhundleni salokho. Abanye abapheki bekhalini abaphansi basebenzisa amanzi. Kodwa uzolahlekelwa ukunambitheka, futhi ukuthungwa kokudla kwakho kuyoba okuhlukile uma uhamba nge-liquide esikhundleni samafutha.
- I-olive yamafutha e-spray. Kunamafutha amaningi ahlukene emakethe okulula ukuwasebenzisa ekubhaka, ukuthosa nokugaya. Uzothola ukuphalaza esiteshini sokubhaka esitolo sokudla. Kodwa yize lezi zinhlayiya ziphansi kakhulu kilojoule kunamafutha, ukulawulwa kwesabelo cishe akunakwenzeka. Ukusebenza okukodwa kwe-PAM Extra Oil Olive Oil Spray inikeza ama-calories angu-zero nama-gramu amafutha. Kodwa ukukhonza okulodwa kuyisipirisi esenza ingxenye yesihlanu yesigamu. Ngabe okokugcina ukukhipha isitimela ukuze isikhathi sakho siphambane? Uma usebenzisa okuningi kwalolu mkhiqizo, ama-calories namafutha amagremu angeza ngokushesha.
- I-margarine enamafutha omnqumo noma isakazeka. Izinkampani eziningi ze-margarine zenza ukusabalala kwamafutha omnqumo. Ngezinye izikhathi ukusabalala kwenziwa (ingxenye) kusuka emafutheni. Ngakho umsoco uqhathanisa kanjani? Ukukhonza okukodwa (isipuni esisodwa) Angikwazi Ukukholelwa Akusiyo Umbhobho !, I-45% Amafutha Okutshala Ngamafutha E-olive anika ama-calories angu-60 nama-gramu angu-6 wamafutha. Kulokho, ama-gramu angu-2 anamafutha agcwele, ama-gramu angu-2.5 ayi-polyunsaturated nama-1.5 gram ayi-fat monounsaturated.
- Amanye amafutha. Ungase ucabange ukhetha uhlobo oluthile lwamafutha oluzosetshenziswa ekuphekeni kwakho. Kodwa amafutha anamafutha. Ngakho inani lamafutha namakhalori lamanye amafutha lizofana nelinye lamafutha omnqumo. Amafutha aqoshiwe, isibonelo, anika ama-calories angu-120 nama-13.6 amagremu amafutha. Amafutha kakhukhunathi anika ama-kilojoule angu-117 nama-13.6 amagremu amafutha.
- Ukwatapheya. Uma usebenzisa amafutha omnqumo njengokusakazeka kwesinkwa sakho noma ama-sandwich, ungase ucabange usebenzisa i-avocado kunalokho. Elinye isipuni se-avocado linikeza cishe ama-khalori angu-25 nangama-2 amagremu amafutha enempilo. Nokho, ukuhlukumeza ukusebenzisa i-avocado ukuthi awukwazi ukuyisebenzisa ukupheka.
- Ibhotela. I-Butter iyinxenye engcono kakhulu yamafutha omnqumo. I-Butter ine-flavour eyanelisayo futhi i-dieters eminingi ithi ingadla kancane ngoba iyanqanda ukuthanda kwabo ngobukhulu besayizi. Kodwa ibhotela ayinikezi ezinye izinzuzo zempilo amafutha omnqumo anikezelayo.
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Uma uthanda ukunambitheka nokuxilongwa kwamafutha omnqumo, isisombululo esihle kunazo zonke kungase kube ukunamathela kuso futhi usebenzise kancane. Abanye abantu bapheka konke ngamafutha omnqumo bese bagcina bedla okungaphezu kokudinga ukufeza izinzuzo ezibalulekile zezempilo. Kunezindlela ezimbalwa ezihlukene zokunquma ukuze ukwazi ukuqhubeka nokujabulela ukunambitheka kwamafutha omnqumo nezinzuzo zezempilo.
- Thola ukushayela kwamafutha omnqumo. Abapheki abahlakaniphile bafunda ukudweba amafutha omnqumo esikhundleni sokuwuthela epanini noma kwizinyama noma imifino. Uzosebenzisa okuncane kakhulu ngaleli thuluzi elincane. Thola ibhulashi kunoma yisiphi isitolo sokupheka.
- Ibhodlela lefafaza elilahlayo. Uma ujabulela kalula ama-sprays amafutha omnqumo, bese wenza ibhodlela lakho le-spray nge-deal yangempela. Abafutho be-olive bamafutha bangatholakala ezitolo ezinkulu futhi ku-intanethi. Vele uqiniseke ukuthi usebenzisa i-spray emfushane kakhulu uma upheka.
- Amapanki aphezulu angewona amathanga. Uma utshala imali enhle yokupheka, ungasebenzisa amafutha angaphansi. Eqinisweni, abapheki abaphilile abasebenzisa amafutha nhlobo lapho bepheka ngamapanki angenamathela.
- Izinkomishi zangaphambi kokulinganiswa zokudlulela . Uma usebenzisa amafutha omnqumo njengesoso se-dipping, sebenzisa inkomishi encane ngaphambi kokulinganisa. Gcwalisa ngamafutha okwanele ku-dipper ngayinye ukuze udle ukukhonza okulodwa noma mhlawumbe ezimbili. Ngaleyo ndlela ngeke ukwazi ukungena engqondweni ngaphandle kokudla ama-kilojoule.
- Izindlela zokupheka ezihlukile. Uma usetshenziselwa ukupheka inyama yakho kanye nemigodi esitofu phezulu ngamafutha, cabangela ezinye izindlela zokupheka ezingasebenzisi amafutha. Gcoba ama-veggies akho kuhhavini noma ugcobe izinkukhu noma izilwane zasolwandle nge-lemon namagilebhisi no-broil.
Izwi kusuka
Uma uzama ukuthuthukisa ukudla kwakho noma ukulahlekelwa isisindo, ungase ulingeke ukuba ugweme amafutha. Kodwa amafutha ayimfuneko yamacronutrient namafutha enempilo asiza umzimba wakho ukuba usebenze kahle. Yiqiniso, amafutha aphakeme ngama-kilojoule. Ngakho ukhethe amafutha akho ngokuhlakanipha futhi ujabulele ngokulinganisela. Amafutha omnqumo namafutha amaningi amafutha omnqumo angafaka ukunambitheka nokuqinisa ukudla okunomsoco ekudleni kwakho okulinganisela kahle.