Ingabe i-turkey igxila ingxenye ebalulekile yesidlo sakho se-Thanksgiving? Kwabaningi bethu, isidlo seholide ngeke siphele ngaphandle kwalesi sidlo sendabuko. Kodwa ukugxila akuyona into engcono kakhulu yokukhetha i-dieters. Uma uzama ukunciphisa isisindo, yenza u-low-calories u-Turkey we-stuff ukuze ugcine uhlelo lwakho lokulahlekelwa isisindo endleleni ngesikhathi samaholide.
Ama-calories ase-Stuffing
Kunama-calories angu-120-140 kuphela okusebenza kokugxila.
Ama Brand like Pepperidge Farm kanye Top Stove aqukethe izithako ezifanayo futhi babe amaprofayli efanayo okunomsoco. Kodwa insimbi eyodwa yokusebenza e-turkey iyinkezo nje kuphela. Abaningi bethu badonsa ngaphezulu kunomuntu oyedwa okhonza phezu kwamacwecwe ethu. Ngaphezu kwalokho, sivame ukugqoka i-gravy ngokukhululekile phezulu.
Ukudla okunhlobonhlobo ezinhlobonhlobo ze-Stuffing
Nansi indlela ukudla okunomsoco ezinhlobonhlobo ezahlukene zokugqoka kufanisa:
- Ngokusho kwedatha ye-USDA, ukukhishwa kwekhanda elilodwa elilodwa lokuhlinzeka isinkwa okulungiselelwe linikeza ama-calories angu-390, amagremu ama-5 amaprotheni, ama-gramu angu-38 we-carbohydrate, ama-gramu angu-2 e-fibre, amagremu amane ushukela, ama-134 amagremu we-sodium, nama-gramu angu-27 wamafutha .
- Ngokusho kwedatha ye-USDA, ukukhonta indebe eyodwa okukodwa okuhlinzekwa ngamakhamera okulungiselelwe kunika amakholori angu-358, ama-gramu angu-6 amaprotheni, ama-gramu angu-44 we-carbohydrate, ama-gramu angu-6 we-fiber, ama-gramu angu-0 ushukela, ama-gramu angu-124 we-sodium, nama-gramu angu-17 wamafutha .
- Ngokusho komkhiqizi, indebe ye-3/4 ekhonza i- Pepperidge Farms Herb Seasoned Stuffing inikeza ama-calories angu-160, ama-1.5 amagremu amafutha, ama-gramu angu-33 we-carbohydrate, i-gram ayi-1 ye-fibre, ama-gramu angu-3 we-sugar, nama-milligram angu-600 we-sodium.
- Ngokomkhiqizi, ukukhonza okulodwa (ama-28 amagremu) we- Stove Top Savory Herb Stuffing inikeza ama-khalori angu-150, igramu engu-1 yamafutha, ama-gramu angu-21 we-carbohydrate, ama-gramu angu-4 amaprotheni, ama-milligram angu-450 we-sodium, nama-gramu angu-2 ashukela.
Izingxenye ezigxilile
Ukugcoba akuyona ukudla okumbi kunazo zonke kuthebula le-Thanksgiving, kodwa akusilo ukudla okunempilo kakhulu.
Ngisho noma ulwazi lwekhalori lwamanye ama-brand of stuffing aluyimbi kakhulu, yini empeleni iphetha epulatifheni yethu ihluke kakhulu. Ingxenye yakho yokugxilisa kanye ne- gravy ingafaka kuze kube ngamakholori angamakhulu amaningana. Ngaphezu kwalokho, ukugxila kunika izakhi ezimbalwa futhi kuphezulu kwi-sodium.
Indlela Yokwenza I-Low-Calorie I-Turkey Yokunyathela
Uma wenza izinto zokugqoka ekhaya, ikhalori, amafutha, nokuqukethwe kwe-sodium kuzoxhomeka ngokuphelele ku iresiphi oyisebenzisayo. Izindlela zokupheka eziningi zendabuko ziqukethe ama-fat drippings avela ku- turkey , ibhotela, nezinye i-calorie eliphezulu, izithako eziphezulu kakhulu, njengamafutha.
Uma ufuna iresiphi yokufaka izinto ezempilo ukwenza ekhaya, zama lokhu:
Izithako:
- 24 oz. isinkwa sokugcoba esinezinhlamvu noma isinkwa esiqhwaqwe
- 2 wezipuni ibhotela, encibilikile
- Ispuni 1 isipuni
- Pepper ukunambitha
- 1 inkomishi ubisi
- 2/3 inkomishi anyanisi oqoshiwe
- 2/3 indebe eqoshiwe eqoshiwe ngamaqabunga
- 1 inkomishi inkukhu umhluzi
Izikhombisi-ndlela:
Hlanganisa ibhotela, umhluzi wenkukhu kanye nezinongo. Beka ubisi, anyanisi, isilimo esidliwayo esinamagatsha anamanzi, nesinkwa esitsheni esikhulu. Thela ibhotela, umhluzi, kanye nenhlanganisela yesipuni phezu futhi uphonsa kancane.
Bhaka epanini le-13 x 9 ku-375 F ngamaminithi angu-20-40, kuye ngokuthi usomile kanjani ukugqoka kwakho. Geza umhluzi wenkukhu njengoba upheka ukupheka uma uthanda.
Ungazama futhi lokhu iresiphi yokugxilisa i-carb ephansi .
> Umthombo:
> United States uMnyango Wezolimo (USDA). Idatha kaZwelonke yokuThuthukiswa kweziNdawo zokuThuthukiswa koHlelo oluPhezulu 28 Isevisi Yokucwaninga Ngezolimo. Kubuyekezwe uMeyi 2016.