Sebenzisa ama-swaps okudla ukuze wenze amazambane ama-calorie aphansi
Uma i-dieters icabanga ngokudla okumele igweme, amazambane ahlambulukile ngokuvamile abe phezulu ohlwini. Kodwa ngubani ofuna ukuyeka ukunambitheka okomuncu, okwesibhakabhaka amazambane ahlutshiwe-ikakhulukazi ku-Thanksgiving noma kwezinye izidlo zeholide? Kuyiqiniso ukuthi amazambane anedumela elibi phakathi kwe-dieters. Kodwa kungenzeka ukuba udle amazambane anempilo egcotshwe futhi unamathele ekudleni kwakho ukuze ulahlekelwe isisindo.
Ama-khalori emazambini ezimile
| Amaqiniso amazambane ama-Potato Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi (210 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 237 | |
| Ama-calories avela ku-Fat 80 | |
| Ingqikithi yamafutha 8.9g | 14% |
| I-Satatated Fat 4.4g | 22% |
| I-Polyunsaturated Fat 0.3g | |
| I-Monounsaturated Fat 1.8g | |
| I-cholesterol 23mg | 8% |
| I- 666mg ye-sodium | 28% |
| Potassium 600.6mg | 17% |
| Ama-carbohydrate 35.2g | 12% |
| I-Fiber Diet 3.1g | 13% |
| Sugars 3g | |
| Amaprotheni 3.9g | |
| I-Vitamin A 5% · I-Vitamin C 21% | |
| I-calcium 5% · I-Iron 3% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Ingabe amazambane ahlambulukile anempilo? Amazambane akuwona akubi kuwe uma uzama ukunciphisa isisindo. Amazambane anamafutha ngokweqile futhi aphezulu kokubili i-potassium ne-vithamini C. Yiqiniso, amazambane angama-starchy, ngakho-ke abantu abalandela ukudla okuncane okungafuneki ukufuna ukuwagwema. Kodwa uma ubala ama-calorie, amazambane akuzona ukukhetha okubi.
Kunamakholori angaba ngu-100 kuphela kumazambane. Kodwa ubukhulu bamazambane akho buyahlukahluka, ngakho-ke uma ungaqapheli, inani lekhalori lingaba nesibhakabhaka.
A amazambane aphakathi cishe ngobukhulu bebhasi yakho. Amazambane ophekiwe owuthola endlini ye-steak ingaba izikhathi ezingu-2-3 ukuthi usayizi.
Uma ufuna ukugcina amazambane epulatifheni yakho uma ulahlekelwa isisindo, ungenza kanjalo. Futhi amazambane ahlambulukile alungile, futhi, uma nje uqaphele ngesayizi yesigaba nezindlela zokulungiselela.
Indlela Yokugcina Amazambane Aphethwe Ngayo Impilo
Ngisho noma amazambane e-plain aphansi kwamakhilori, amazambane ahlambulukile awahlali enempilo ngaso sonke isikhathi. Ukukhishwa kwama-amazambane okugcoba okuvamile okwenziwe ngezandla kungaqukatha ama-kilojoule angama-237 noma ngaphezulu uma ulungele ibhotela nobisi lonke. Abanye abapheki baze balungiselele amazambane ahlambulukile nge ukhilimu onzima, okwenza ukuba inani lamafutha nekhalori liphakeme. Futhi uma uphakamisa amazambane akho nge- gravy , ukudla kwakho okuphelele kungadlulela amakholori angu-400.
Uma udla esitolo sokudlela, cabanga ukuthi amazambane ahlambulukile akhiwe ngamafutha aphezulu kanye namazinga aphezulu e-calories, ngaphandle uma echazwe ngenye indlela kwimenyu. Izithako eziphakeme zamafutha zenza amazambane anambitheke kangcono. Esikhundleni salokho, lalela amazambane abhakabhaka osikiwe bese uwafaka ngosawoti kanye nepelepele (sebenzisa imfoloko yakho) ukugcina inani lekhalori lilawulwa.
Kodwa uma udla ekhaya, zama ukwenza impilo enempilo yamazambane aphuziwe ngamafutha angaphansi. Kukhona ama-swaps ambalwa ahlukene namasu ongawasebenzisa ukusika ama-khalori bese wenza amazambane akho aphethwe aphilile.
- Hlanganisa ukholifulawa namazambane ukuze uthole ukunambitheka kwe-buttery nama-carbs ambalwa
- Hlanganisa amazambane nge-yogurt yesiGreki noma ukhilimu omuncu ophansi otholile ukuze uthole ukuvumelana okunamandla
- Engeza isitokisi sezinkukhu ukuze uthole ukuthunga okomuncu uma ubeka amazambane emakhaya
- Engeza izimpendulo zokudala ezifana ne-garlic, i-paprika noma isaladi isitayela sokugqoka ukunikeza amazambane akho aphethwe ngaphezulu.
- Sebenzisa amafutha omnqumo esikhundleni sebhotela amazambane aluhlaza (inothi: inani lekhalori lizobe liphakeme kodwa ibhotela liwumthombo wamafutha anamafutha namafutha omnqumo umthombo omuhle wamafutha e- monounsaturated okubhekwa njengamafutha aphilile.)
- Sebenzisa amabhotela ebhotela esikhundleni sebhotela for ukunambitheka
- Sebenzisa ubisi olunamafutha aphansi kunokuba ukhilimu uphaqe amazambane
- Zama iresiphi e-garlic egcotshwe nge-garlic yokudla nge-flavour ngaphezulu
Amaphilisi ama-Potato aphephile
Ungenza amazambane ahlambulukile, ama-buttery, amnandi awanelisayo futhi azogcina umndeni wakho uphilile.
Ungesabi ukushiya iresiphi yomndeni wendabuko. Sebenzisa enye yalezi zokupheka nge-amazambane aphansi aphethwe khalori, amazambane e-garlic, ne- cauliflower ecibiliziwe yokunambitheka okusha, okusha.
Okokugcina, khumbula ukuthi ukulawula ingxenye kubalulekile. Ukusebenza okukodwa kwamazambane okugcoba kuyinto indebe eyodwa kuphela. Kulula ukukhonza okungaphezulu kwalokho uma uzifaka ezinqeni zakho. Thatha ukukhonza okuncane okuncane bese uzama ukungabuyeli emuva imizuzwana. Londoloza ama-calories akho nge-pie yamathanga futhi u-waistline wakho uzokubonga.