Ukunikeza Amakhemikhali Wethu Ushintsho Oluthile Lokudla
Ukuzinikela ekwenzeni ukuphila okunamafutha okuphansi kusho ukwenza izinguquko ezithile emakhishini ethu. Kodwa yini ikhishi eliphansi lamafutha? Kulula nje, kuthatha ukudla okune-fat fat nge-fat fat foods. Kusho ukuthatha indawo yokubiza amafutha abizwa ngamafutha amahle . Ngakho-ke, lezo cookies ze-sandwich izinto kufanele zithunjiswe, kanye nalokho-popcorn we-popcorn. Kodwa ungaphelelwa ithemba, kunemikhiqizo eminingi ephansi yamafutha etholakalayo kulezi zinsuku, ukuthi ezinye izindlela zitholakala kalula.
Ngakho yini okufanele sikhethe futhi yini okufanele silahlekelwe?
Khetha:
- Amafutha Amafutha omnqumo , amafutha e- canola , i-safflower amafutha, amafutha anambithekile, ukupheka okungahambi kahle
- Inhlanzi Ekhonjiwe I-tuna, i-salmon ne-sardine egcwele amanzi
- Imifino Esemathinini Neziqhamo Ama- Peas, izaqathe, ummbila, ama-beet, amakhowe, isilimo se-asparagusi; ama-peaches, i-ananas, amapheya (ngesiraphu elula)
- Utamatisi Okusemathinini Utamatisi Ophelele, oqoshiwe noma ochotshoziwe, utamatisi we-puree , utamatisi nososo (ongekho usawoti ongeziwe)
- Imifino kanye Namahlamvu Ubhontshisi obomvu noma omisiwe omnyama, ama-pinto ubhontshisi, ama-chickpeas (i-garbanzo ubhontshisi), ubhontshisi bezinso, ubhontshisi be-navy, ama -peas anamehlo amnyama ; irayisi, i-lentile, ibhali, umzala, i- quinoa , i-bulgur
- I-Pasta I- spaghetti enhle yengqolowa, ipeni, ama-lasagna namanye ama-noodle
- Izimbiza i- Anchovies, i-capers, i-pimientos, i-pepper, i-artichokes, ama-pickle, utamatisi omisiwe, isweli
- Imifino Nemasheya Amanoni aphansi, amasobho aphansi ase-sodium kanye nama-soup mixes; ama-low-sodium, amafutha angenamafutha, ama-bouillon cubes nama-stock concentrates
- I-Flavouring Herbs, izinongo kanye nezikhathi zokwaba; i-garlic ephelele, u-garlic unamathele, utamatisi unamathele, unamathiseli wesilwane, i-ginger ebhodini, isobho eliphansi elincane le-Worcestershire, amasoso esinciphile-sodium ne-marinades amabhodlela
- Ukugqoka ama- Vinegars, amaswidi, ama-salad aphansi noma amafutha angenamafutha kanye nemayonnaise
- Izinkwa nezitshalo Izinkwa ezigcwele okusanhlamvu, imiqulu kanye nezinqolobane; ufulawa ogcwele ukolweni; wonke okusanhlamvu okusanhlamvu njengama-oatmeal, ama-flakes noma ama-granola aphansi
- Izithelo ezomile Cranberries, cherry, blueberries kanye omisiwe
- Amantongomane nembewu yama- almond, ama-hazelnuts, ama-walnuts, amantongomane, ama-pecans; imbewu yamathanga, imbewu ye-sunflower, imbewu ye-sesame, imbewu ye-poppy, nembewu ye-flax
- Ama-sugar Sugar , ama-molasses, isiraphu ye-maple
- Ukunambitha ama- pretzels, ama-microwave ama-popcorn aphansi-fat, ama-crackers wonke okusanhlamvu; i-pudding ye-sugar-free / fat-free ne-jello, i-applesauce
Lokhu akulona uhlu oluphelele, kodwa kukunika umbono wokuthi yiziphi izinhlobo zezinto ezithengiswayo ekhishini elincane elinamafutha ukuze ube nezithako ezinomsoco, nezondlo ezandleni. Kufaka amantongomane, imbewu, amafutha nezinhlanzi ezinamafutha ekudleni kwethu kuhle ngokulinganisela, njengoba amanoni amaningi avela kule mithombo enempilo enempilo. Qinisekisa ukuthi uthenge izithelo nemifino eningi futhi enemibala.
Lahleka:
- Imayonnaise kanye nokugqoka okusekelwe ngamafutha
- Ukunciphisa, nakuba kukhona inguqulo yamahhala engatholakali etholakalayo
- I-tuna egcwele amafutha kanye nenhlanzi
- Ukudla okusemathinini
- Iziphuzi ze-Cream nama-chowders
- Ibhokisi le-Boxed kanye noshizi
- I-pasta ekhethiwe nelayisi
- Ubhontshisi obusisiwe, ngaphandle uma kungenamafutha
- Izingxube ze-gravy, ama-sauces ushizi, ama-pancake nama-biscuit mixes
- Izitshalo ze-sugary
- Noma yini "ene-hydrogenated" elebula (amakhukhi, amaqebelengwane, ama-donuts, ama-muffin)
- Amapipi amazambane, ama-chip chips (ngaphandle uma ebhaka)
- Isinkwa esimhlophe
- I-coffee creamer
Ngakho yilokho okumele ukhethe futhi ulahlekelwe kwi-pantry yakho. Kodwa amafutha angalula ngisho nakakhulu emafrijini ethu namafriji.
Ubisi
Iningi lethu seluvele lenze ushintsho oluvela ebisi lonke lube uhlobo oluthile lobisi oluphansi. Kodwa iqiniso, ukuphuza ubisi 2% akusilo kangcono kakhulu kithi.
Iqukethe amafutha angu-5g we-fat kanye nama-3g we-fat anoxubile ngokukhonza okulodwa kwekhabe. Kumelwe sihlose ngempela ubisi obungabonakali kahle kakhulu, futhi ubisi obungu-1% okungenani. Kodwa akupheli lapho. Khetha ama-ice cream noma ama-yogrethi angaphansi kwamafutha aphansi noma ama-yogurt ngaphezulu kwama-fat full versions, futhi wenze okufanayo ukhilimu omuncu.
Ushizi
Khetha i-cottage shizi enamafutha aphansi noma amafutha, ama-kirikhi ushizi, nezinyosi ezinzima. (Yiqiniso, ezinye izinhlobo zamafutha ezinamafutha aphansi azincibiliki kanye nokupheka.) I-ricotta ushizi noma i-mozzarella i-part-skim ama-substitution amahle aphansi, nakuba kunezinguqulo ezingenamafutha. Zama izinkukhu ezinamandla ezifana ne-Gruyere, i-Gorgonzola noma i-Parmesan ukwengeza ukunambitheka okungaphezulu kwesilinganiso ngasinye.
I-Butter ne-Margarine
Inkinga ngebhotela ngamazinga aphezulu aphezulu amafutha agcwele kanye ne-cholesterol; inkathazo nge-margarine (ikakhulukazi i-margarine ye-stick) ingaba yinani lamafutha esitokisi , aphuma ohlelweni lwe- hydrogenation oluguqula amafutha omquba e-liquid ibe ngamafutha aqinile.
Gwema i-margarine nokusabalala oketshezi kuqukethe noma kunamafutha okuthutha, futhi okunye okusakazeka kuqukethe izithako ezikhethekile ezithinteka kalula kwe-cholesterol embi. Lokhu kungaba ukukhetha kangcono.
Amaqanda
Yebo, ziqukethe amazinga aphezulu okuthiwa yi- cholesterol yokudla , kodwa ngezinye izindlela, ziphethe i-punch enesisindo somzimba, njengoba ziwumthombo omkhulu wamavithamini namaminerali. Kodwa ungasebenzisa njalo amaqanda abamhlophe noma ama- egg substitutes esikhundleni, ikakhulukazi uma kufanele ubuke i-cholesterol yakho. Futhi ngisho noma ungenjalo, sebenzisa amaqanda aphelele kancane.
Inyama
Inyama entsha nemifino enomsoco kufanele ibe nzima kakhulu ngangokunokwenzeka. Qaphela okuqukethwe kwe-sodium kulesi samuva. I-turkey engenayo noma izinkukhu ezishisayo ezinkukhu, futhi zama ama- burgers we-veggie esikhundleni sezinyosi zezinyosi. Khetha inkukhu kanye ne-turkey ngenyama ebomvu, kodwa awugcini kuphela ezinkukhu; Manje i-porcelain tenderloin ibhekwa njengencibilika njengesikhumba senkukhu esingenasikhumba.
Inhlanzi
Inhlanzi - inhlanzi enhle kakhulu kunamahlumela aphezulu amanhlanzi - kumele idliwe okungenani kabili ngesonto. Qinisekisa ukuthi ufaka ngisho nezinhlobonhlobo ze-fattier, njenge-salmon, ngoba iqukethe amazinga aphezulu e- omega-3 fatty acids enempilo.
Singasebenzisa kuphela lokho esinakho emakhitsheni ethu, ngakho qiniseka ukuthi i-pantry yakho kanye nesiqandisisi zigcwele izithako ezinamafutha aphansi, okunomsoco okukusiza ukuba udale ukudla okunempilo komkhaya wonke. Nazi ezinye izidakamizwa ezinamafutha aphansi ekhishini lami, namacebiso angama-20 atholakala ngokusika amafutha ekuphekeni.
Nazi ezinye imibuzo ezivame ukucatshangwa ukuze ulungele ukudla kwakho ngolwazi ngokudla okuphansi kwamafutha.