Sika amafutha ukuze usike ama-calories
Uma usanda kudla ukudla okuphansi , kungenzeka ukuthi ulahlekelwa ukudla kwakho, amakhukhi, i-ayisikhilimu, nokunye okunjalo. Nakuba engekho esikhundleni salokho okuphathekayo okweshukela, amafutha angaba umusa obusindisa ekudleni okuphansi kwe-carb. Ukudla okunamafutha amaningi njengamantongomane nembewu, iminqumo, amafutha, kanye nemikhiqizo yobisi njengekhilimu noshizi zigcwalisa ngokwanele ukuze zikuthole futhi zikhethe ngokwanele ukwanelisa izifiso.
Ngaphezu kwalokho, abukho ubufakazi obuqinile bokudla ukudla okunamafutha okunciphisa umzimba kwenza umuntu abe nempilo (zonke ezinye izinto zilingana), ngakho akudingeki ukhathazeke ngokuthi wenza into embi empilweni yakho.
Kodwa kuthiwani uma, ngenxa yezizathu ezithile, udinga ukwehlisa amakholori ekudleni kwakho kwe-carb ephansi? Siyaxolisa kusengaphambili kubo bonke abathandi be-butter butter: I-Fat yinto engcono kakhulu yokunciphisa.
Kungani Ungase Ufune Ukusika Nge-Fat
Kukhona izimo lapho ngisho nezikebhe ezizinikezele zingase zifune ukwazi izindlela zokusika amanoni ekudleni kwazo. Njengoba abantu abahlukene benza kahle ekudleni okuhlukene, kungenzeka uhlala nomuntu owenza kangcono ekudleni okunamafutha aphansi. Abanye abantu akudingeki badle amakholori amaningi, ikakhulukazi asebekhulile nalabo abancipha kakhulu, futhi badla ukudla okunamafutha amaningi kakhulu abagcwalisa bese bewashiya ngamakholori anganele ukuze bathole ukudla okunempilo.
Futhi ekugcineni, nakuba izidlo ezincane zokudla zivame ukugcwala abantu ngakho ngokwemvelo ziyeke ukunciphisa ukudla kwazo, ezinye izigqoko eziphansi zithola ukuthi ngesikhathi esifanele, zidinga ukuthi okungenani zihlale zibuka ama-calories.
Ukusetshenziswa kwezidakamizwa mhlawumbe kuyindlela elula yokwenza lokhu ngoba ukunciphisa ngisho namafutha amancane kunganciphisa kakhulu amakholori.
Ngakho sithola kanjani ukudla okuphansi kokubili ama-carbohydrate namafutha? Nazi ezinye imibono. (Qaphela: Ezinye zezibonelo azitholi mahhala, kanti noma ngabe i-saumon ayiyona into enhle kakhulu yamafutha, kukuhle kuwe (ngamafutha alo anempilo) ukuthi ngihlanganisa ezinye zokupheka ze-salmon.)
Layisha Phezu kokudla okuphansi kwe-Carb okune-Low-Fat
Ukudla okuningi kune-carb ephansi ngokwemvelo, amafutha aphansi, njengezitshalo ezincane ezithambile , izithelo ezinoshukela ezincane , neziphuzo ezinomhluzi, ezifana ne- Rainbow Soup nemifino (ungabuye wengeze izinyama ezinomsoco). Zama lezi zokupheka zokudla zemifino ezinomsoco ezinomsoco ophansi-i-carb, amafutha aphansi:
- I-Asparagus Evuthiwe-Ovini : Le recipe elula ingashintshwa ngokushesha ngokusebenzisa izinongo ezahlukene.
- Ukholifulawa "Ilayisi" : Ohlangothini oluphansi olusezingeni eliphansi elihamba nayo cishe yonke into.
- I-Pudding Pumpkin Esheshayo : Le recipe engekho-yokupheka inhle ngamaholide.
- I-Rutabaga "I-Fries" eyenziwe nge-ovini: I-Rutabaga iyindlela engcono kakhulu kumazambane futhi ineza i-sweet, i-bite eyiphunga ukuze ifries.
Yidla Ukudla Okuphakeme Kakhulu-Amaphrotheni
Ukulonda, ukudla okuphezulu kwamaprotheni okuphekwe ngaphandle kwama-sauces ngezindlela ezingangezi amafutha (ukubhaka, ukugcoba, ukugqugquzela noma ukuhambisa ama-microwaving) ukusebenza kahle. Zama lezi zitsha ezincane eziphansi, eziphambili ezinamafutha eziphezulu amaprotheni:
- I-Salmon ene-ovini ephuziwe nge-ovini (i-Extremely Easy) : Ungasebenzisa ama-herbs okukhethile lapha ukuze uthole amaphrofayli ahlukene e-flavour.
- Inkukhu noma i-Fajitas yenkomo : Le recipe ihlanganisa isithako semfihlo se-fajitas enhle ngempela.
- Inkukhu Marsala : Le recipe yithatha impilo enempilo. Gcina amakholori ngewayini elimile laseMarsala.
- I-BBQ e-Sugar-Free "I-Baked" Ubhontshisi : Uzothatha i-barbeque sauce yakho ukuze uthathe ubhontshisi obhakiwe.
- I-Moo Shu Inkukhu : Ukususa ezinye ushukela kusukela ku-version ye-takeout kwenza le Moo Shu inkukhu enempilo futhi ihlehlise i-carbs.
- I-Ground Beef and Pumpkin Saute : Lesi sidlo sipheka masinyane futhi sihle kakhulu emasontweni amaviki amatasa.
Sebenzisa Izisekelo Eziphansi Zamafutha Ezingathandwa Zakho Zokunciphisa-I-Carb Recipes
Kunezindlela zokupheka ezimbalwa lapho ungakwazi ukushintsha kalula okuqukethwe kwe-fat. Isibonelo, sebenzisa imikhiqizo yobisi ephansi noma engekho-fat esikhundleni samafutha aphelele, ukusikeka okunamandla okunyama, njengenkukhu yenkukhu esikhundleni sezinkukhu zesikhumba kanye ne-turkey endaweni yengulube, imayonnaise ekhanyayo esikhundleni se-apulacece esikhundleni sebhotela.
Ngokunye, unganciphisa okuqukethwe kwe-carb kulawo okuthandayo okupheka amafutha okuncintisana nama-easter-carb substitutions, njengama- low-carb pasta noma izindlela zokunambitheka.