Ungase ufise ukusika ama-khalori kusuka ekuphekeni kwakho ngezizathu ezihlukahlukene, kodwa nje ungazi ukuthi ungaqala kuphi. Futhi uma ucabanga ukuthi ukwehlisa ama-khalori kufana ne-flavour encane futhi ayikho i-flair, kodwa ungaphelelwa ithemba. Nazi ezinye izindlela zokupheka ezinganciphisa amakholori, nokho sicela uphalethi yakho.
01 ka-06
Nciphise amafutha
Kuphela izithako ezifreshest zaleli pheki. AbantuIzinhlelo / DigitalVision / Getty Izithombe Njengoba ungalindela, ama-ounce okupheka amafutha kanye namafutha angeza ama-khalori angaphezu kwanoma yisiphi esinye isithako. Esikhundleni sokwengeza ibhotela, i-margarine, i-oli, noma inyama yokudla okudliwayo esitsheni sakho, sebenzisa ukupheka okuphambene ukuvimbela ukunamathela, ama-broth inyama ukuze wengeze ukunambitheka, kanye nama-appleauce angenayo i-unsweetened ukuze athathe ingxenye yengxenye yezimpahla ezibhaka.
Omunye umthombo ocacile wamafutha uvela ekudleni kobisi. Bhekisela izinguqulo ezigcwele ngamafutha, ukhilimu, noshizi, futhi ukhethe amanani abo amaningi anciphile futhi aphansi atholakala esitolo
02 ka 06
Khetha izinyama ezinomsoco nezinkukhu
Qala ngokunqunywa okunamandla kwenyama noma izinkukhu. Ukusikeka okunomzimba kwenyama kufaka phakathi nxazonke, ukuhamba, kanye ne-sirloin. Abantu abaningi bacabanga ukuthi ngokukhetha izinkukhu bakhetha ikhalori engezansi ehlukile, kodwa khumbula lokhu kuyiqiniso kuphela uma ukhetha inyama emhlophe ebelethweni ngaphandle kwesikhumba.
03 ka 06
Sebenzisa i-Less Sugar
Uyazi ukuthi ungakwazi ukunciphisa ushukela cishe engxenyeni emaswidi amaningi nezinto ezibhaka? Yiqiniso, uzolahlekelwa ubumnandi, kodwa uma iresiphi idinga i-vanilla, i-clove, i-nutmeg, noma i-sinamoni, ungangezela okuncane kulezi zithako ukuze ususe esikhundleni se-flavour.
Ngenye indlela, kunezindlela eziningi zokushukela ushukela ezitholakala endaweni yokubhaka. Kufanele uqaphele abathintekayo bashukela njengoba abanye belahlekelwa ubumnandi babo lapho bephekwe emazingeni okushisa aphezulu.
04 ka 06
Khetha indlela yokupheka efanele
Gwema ukufisa, ukuhamba ngezinyawo, kanye ne-fat fryer ejulile edlalayo edinga amafutha amaningi engeziwe. Esikhundleni sokunamathela ngokubhaka, u-broiling, i-grilling, i-poaching, noma i-steaming, bonke abasebenzisa amanoni amancane, uma ekhona. Ukusabalala nokugcoba kuyingozi kakhulu ngoba izidakamizwa zivunyelwe ukuba ziwe ekudleni ngenkathi zipheka.
05 ka 06
Imifino, Imifino, Imifino
Lezo zitshalo eziqhakazile nezimibalabala zifaka isikhalazo esitheni sakho futhi zigcwele amavithamini namaminerali abalulekile, okwamanje zifaka amakholori ambalwa. Sebenzisa imifino eqoshiwe ukuze ithathe inyama ethile kuzo zonke izinhlobo zokupheka ezifana nezobho, ama-stews, casseroles, nama-meatloaf.
06 ka-06
Izithako ezivuthayo
Ukuhamba kancane kudinga isikhathi eside uma usebenzisa izithako ezinambithekisayo. Isibonelo, uma usebenzisa ushizi, khetha izinhlobonhlobo ezihlosiwe kakhulu ezifana ne-gorgonzola noma i-cheddar ebukhali, futhi sebenzisa imali encane nje ukuze ungangeze ama-khalori amaningi. Futhi, nquma ama-herbs fresh esikhundleni se-alternative yawo eyomile ukuze ungeze ama-flavour aphansi angama-calorie aphansi.