Izinketho zokufaka esikhundleni sokunciphisa amafutha ezitolo ezibhaka.
Amafutha anemisebenzi eminingi ekuphekeni nasekuphekeni kodwa, kwabanye, kungadingeka ukuthi abanye banciphise amafutha ku-iresiphi. Ngokuzama ukuzikhandla kwe-dieters emhlabeni jikelele, izinketho eziningi zokufaka amafutha ziye zatholakala.
Nakuba umkhiqizo wokuphela awusoze wafana nanye uma amafutha ashintshiwe, ama-fat substitutes amaningi akhiqiza imikhiqizo yokuphela okumnandi nokumanzi. Ngaphandle kokuqukethwe okuphansi kwe-fat, izithako eziningi ezisetshenziselwa ukufaka esikhundleni samafutha zengeze fiber ngaphezulu, amavithamini, amaminerali, namaphrotheni.
Sebenzisa lezi zithako ezinamafutha aphansi noma aphansi kakhulu njengokungena esikhundleni samafutha emhokheni wakho olandelayo!
Izithelo ezivuthiwe noma imifino: Izithelo nemifino eminingi iqukethe i- pectin , eyenza ngokufanayo namafutha ukuze "anciphise" noma athengise izimpahla eziphekwe . Ama-appleauce angenasiphundu, amabhanana ahlambulukile , umlimi oqoshiwe oqoshiwe, noma i-pure yamathanga ekheniwe isebenza kangcono njengendlela yokushintshwa kwamafutha. Ukuze uthole imiphumela emihle, faka ingxenye yesigamu samafutha ku-iresiphi enevolumu elinganayo yezithelo noma imifino ehlanzekile. Ungakwazi ukufaka endaweni engamaphesenti angama-100 amafutha, nakuba lokhu kungabangela ushintsho olukhulu ekuthunjweni nasendleleni.
I-yogurt: Ama -yogurts angamafutha aphansi noma angewona amafutha angafaka futhi agcine umswakama ozobhaka njengezimpahla ezinjengamafutha. I- yogurt eqondile noma i- Greek isebenza kangcono ngenxa yokuqukethwe komswakama ophansi. Uma kuphela i-yogurt evamile iyatholakala, ukunciphisa inani lalezi ezinye izithako eziketshezi ukuze uhlawulele umswakama owengeziwe ku-yogurt. Qinisekisa ukusebenzisa i-yogurt ecacile, engenayo i-unsweetened uma uyibeka ngamafutha.
Yenza inani elilinganayo le-yogurt ngamafutha adluliselwe ku-iresiphi.
I-Ricotta noma i-Cottage Ushizi: I -ricotta ephansi noma engekho fat ne-cottage shizi ingasetshenziswa njenge-fat substlacement ngendlela efanayo ne-yogurt. Faka esikhundleni se-fat in iresiphi nge-volume elinganayo ye-ricotta noma i- cottage shizi . Ama-fat-fat cheeses avame ukusebenza kangcono kunabalingani babo abangewona amafutha.
I-Ground Flax Seed: I-fibre ehlanganisiwe emhlabathini (noma "i-milled") ifakwe emanzini futhi yenza i-gel, igcine umswakama futhi igcina izimpahla eziphekiwe zipholile futhi zimanzi. Ukusebenzisa insimu ye-flax yomhlabathi njenge-substitute fat, engeza i-Tbsp ye-seed flax yembewu kanye no-1 Tbsp wamanzi kuwo wonke ama-Tbsp amafutha noma amafutha afakwe ku-iresiphi.
Qaphela: Ungalokothi usethe i-margarine enamafutha aphansi okwebhotela noma isinqumelo ku iresiphi. Lezi zinsalela ziqukethe inani eliphakeme lamanzi, elizophuma njengoba liyancibilika, okwenza kube nomkhiqizo wokuphela omile futhi okhululekile.