Ingabe uzama ukuncipha? Indlela opheka ngayo ikakhulukazi indlela obhake ngayo ingadlala indima enkulu empumelelweni yakho.
Izindlela zokupheka kabusha zekhalori ezokusiza zizokusiza ukunquma amafutha nama-khalori eziphekwe zokupheka zakho ezizithandayo. Ngaleyo ndlela ungakwazi ukujabulela ukudla okunomsoco okunomsoco futhi ugcine ukudla kwakho endleleni .
I-recipe Substitutions for Baking
| Esikhundleni se... | Sebenzisa ... |
| Ubisi, konke | I-free-free noma i-1% ubisi |
| Amaqanda | 2 amaqanda abamhlophe ngeqanda noma 1/2 indebe yeqanda esikhundleni seqanda |
| Ushukela | Splenda ushukela ohlangene |
| Ama-chip chips | Izithelo ezomile |
| Amantongomane | Isiqingatha isamba esidingekayo (okokudla kuqala) |
| Ufulawa omhlophe | Ufulawa ogcwele ukolweni |
| I-cream, enzima | Izingxenye ezilinganayo ubisi obunamahhafu obunamaphesenti angama-half-hamba no-mafutha |
| Ukhilimu, ukukhanya | Izingxenye ezilinganayo 1% ubisi kanye nobisi obunamafutha abukhuni |
| Ukhilimu omuncu | Ukhilimu omuncu okhanyayo noma i-yogurt eline-fat-free |
| Ibhotela | I-Margarine |
| I-yogurt enezithelo ezivuthiwe | I-yogurt elula engenamanzi ehlanganiswe nezithelo ezintsha noma eziqandisiwe |
| Ngabe ukhilimu | I-milk-skim ebisikiwe noma isiphukile ubisi (i-chilled) |
| Isiraphu | Isiraphu esingenashukela noma ukulondoloza ushukela noma izithelo ezihlanzekile |
| Ukhukhunathi | Ingxenye yesigamu edingekayo (igwetshiwe ukuthuthukisa ukunambitheka) |
| I-pie yesiko lomdabu | I-Graham cracker crust |
| Izithelo zamathinini ngesiraphu | Izithelo zamathinini emanzini noma ama-juice |
Izeluleko Ezijwayelekile ZeDesserts Enempilo
With substitution substitutions ngenhla, kufanele ukwazi ukunciphisa amakholori ekuthandeni okuthandayo. Kodwa akukho cishe i-dessert engekho ebhakabhaka ehle kakhulu ekudleni kwakho. Kodwa ungajabulela ukuphathwa kwecala uma ugcina amathiphu ambalwa engqondweni:
- Ukulawula izingxenye kuyisihluthulelo. Ungakwazi ukujabulela cishe noma yikuphi ukwelashwa okumnandi uma nje uyakujabulela ngokulinganisela. Qinisekisa ukuthi udla ukukhonza okulodwa kwe-dessert oyithandayo oyithandayo-noma okungcono nokho, vele udla isigamu!
- Dweba ama-toppings ahlanzekile. Ngezinye izikhathi akuyona i-dessert ebhakawe kodwa ama-toppings afaka amafutha nama-khalori. Ngakho-ke ususa ama-frosting, usho u-ayisikhilimu okhethiwe, bese usindisa ama-sprinkle we-chocolate omunye usuku.
- Izithelo zengeza ivolumu. Ufuna ukwenza i-dessert yakho encane ebhakiwe ibheke kakhulu futhi inhle kakhulu? Engeza izithelo! Izithelo azigcini nje nge-khalori kuphela kodwa futhi inikeza i -fiber ehambisana nokudla ukuze ikusize uzizwe ugcwele ngokushesha.
- Qala nge zokupheka ezincane zekhalori. Ngenkathi ungasebenzisa izakhiwo esikhundleni sokulungisa iresiphi ejwayelekile, ngezinye izikhathi kungcono ukwenza ama-dessert aphansi ngokwekhalori. Ama-Meringues, isibonelo, angama-cookie aphansi ahle kakhulu. Futhi ikhekhe lokudla kwezingelosi liphansi kakhulu kilojoule futhi linganelisa kalula izinyo lakho elimnandi. Uma ufuna ezinye zokupheka ezitholakalayo ezincane zekhalori, hlola le ncwajana yezidakamizwa eziphansi zamakholori . Uzothola ukuphathwa okuphansi kwekhalenda nge -guide ephansi yokupheka amafutha kanye nasesikhungweni sethu se- carb dessert centre .
Umthombo:
U-Armstrong, uCheryl H., MBA, RD. I-Purdue University School ye-Consumer ne-Family Sciences. "I-Top 20 Healthy Recipe Izithako Eziyisisekelo" (Ukunikezwa Kwezandla) Ukudla okunomsoco nokuphepha kokudla okuhlinzekwa yizidingo zokudla.