I-Calorie ephansi Izithako Zokupheka

Bheka lezizinto ezivamile, eziphansi kwekhalori zokupheka nokupheka, eziningi zisebenzisa izinhlobo zokudla zansuku zonke. Ukwenza ushintsho ekuphekeni okuphansi kwekhalori kungahle kusho ukuguqula okuncane kokudla okuyisisekelo kwi-pantry yakho. Kodwa ungakhathazeki, ukupheka okuphansi kwekhalori akusho ukuthi udinga ikhabethe egcwele ukudla okungavamile ngohlu olude lwezithako olungenziwa kuphela yikhemistri. Ngendlela yokuphila ematasa yanamuhla, gwema ukuhamba okungahleliwe esitolo sokugcina ngokugcina lezi zindlela eziphansi zekhalori ezihlelekile futhi zilungele ukuhamba.

• 01 kwezingu-10

  Amafutha Okuvimbela Ukunamathela

  I-non-stick yokupheka i-spray yindawo engezansi yekhalori eyogcina ukudla okunamathela phansi kwamaphoyinti akho. Futhi, sebenzisa njengendlela esikhundleni esidala sokugcoba nofulawa lapho ubhaka.

• 02 kwezingu-10

  I-Butter noma i-Oil for Baking

  I-applesauce noma i-prune puree ingakwazi ukufaka esikhundleni sesigamu samafutha (ibhotela, i-margarine, ukunciphisa, noma amafutha) ezimpahla ezibhaka njengezimakhekhe, ama-brownies, isinkwa esheshayo, ama-muffin, namakhukhi.

  I-Sunbreaking's Lighter Bake, umkhiqizo otholakala esiteji sokubhaka esitolo, ungathatha indawo yonke yamafutha namafutha okupheka kwezimpahla ezibhaka.

• 03 ka-10

  Amafutha weMarinades ne-Dressings

  Iviniga elivuthiwe, njenge- balsamic , okusajingijolo, noviniga welayisi, engeza ukunambitheka okuthakazelisayo kuma-saladi nama-marinades, futhi cishe cishe ikhalori!

  Izinhlanzi kanye namasheya nakho okunye okuhle kakhulu ekudleni inyama nenkukhu.

• 04 kwezingu-10

  Ukhilimu omuncu

  E-Plain, i-yogurt engelona amafutha isebenza kahle kuma-casseroles, ama-dips, ukugqoka, njenge-topping, nanoma ikuphi ukhilimu omuncu uvame ukusetshenziswa.

• 05 ka-10

  Amaqanda

  Amhlophe amaqanda amabili noma i-1/4 inkomishi yeqanda esikhundleni (njengama-Egg Beaters) angashintsha iqanda lonke.

• 06 kwangu-10

  I-Bacon

  I-bacon yaseTurkey, i-bacon yaseCanada, noma i-ham enomuntu othumayo ihlinzeka ngenye indawo esikhundleni se-khalori ephansi, igcina iphunga elibhemayo elibizwa ngokuthi i-bacon.

• 07 kwangu-10

  I-Cream Light

  Hlanganisa izingxenye ezilinganayo u-1% ubisi kanye nosawoti obuswakama-skim, futhi usebenzise ku-soups ukhilimu nama-sauces.

• 08 kwezingu-10

  Ubisi Ogcwele

  Ukunciphisa ubisi lwe-fat (2%, i-1% noma i-skim) kwenza okunye ukhalori oluhlukile kunobisi obugcwele obugcwele.

• 09 kwezingu-10

  I-Cream eqoshiwe

  Ubisi obuswakama-Evaporated bungaboshwa ngoshukela omncane kanye ne- vanilla ephuma emgqonyeni wokupheka (i-note: ubisi nama-beaters kumelwe kubanda kakhulu, kodwa kungabanjwanga iqhwa, ngaphambi kokushaya).

• 10 kwangu-10

  Ushukela

  I-Splenda ingumkhiqizo wokushintshwa ushukela owenza kahle kuma-amaswidi kanye nezimpahla eziphekwe futhi awunayo ikhalori. Sebenzisa i-Splenda No Calorie I-Sweetener Granular yezinto ezifana nokugcwaliswa kwe-pie, i-cheesecake, ne-sauce elimnandi. Khetha i-Splenda Sugar Blend ye-Baking ngokuhleleka okuphekwe njengamaqebelengwane, ama-brownies, nama-muffin. Nakuba i-Sugar Blend Baking ishukela langempela lesigamu (ngakho-ke ephakeme ngamakhalori), inikeza umphumela obaluleke kakhulu kwezimpahla ezibhaka kunokuba usebenzise umkhiqizo we-granular. (Qaphela: Kukhona ukuphikisana okuphathelene nokuphepha kwama-sweeteners afana ne-Splenda. Ngokuya ngokuthandwa kwakho kubomnandi, kungenzeka noma ungakhethi ukusebenzisa i-Splenda.)