8 Makorori-Anochengetedza Kubika Mitemo Yaunofanirwa Kuziva

Zvemukati

• Poached
• Sautéed kana Stir-yakabikwa
• Grilled
• Steamed
• Yakabikwa
• Yakagochwa kana Yakabikwa
• Yakasungwa kana Kusviba
• Pan-Fried kana Yakadzika-Fried
• Ongororo ye

Yakabikwa ham. Yakagochwa huku. Yakabikwa Brussels inomera. Seared salmon. Paunoodha chimwe chinhu kubva muresitorendi menyu, mukana wekuti chef anyatsosarudza nzira yekubika kuti abudise zvinonaka uye maumbirwo muzvokudya zvako. Kunyangwe iyo nzira yekugadzirira yakanakira waistline yako imwe nyaya zvachose. Takakumbira vaviri RDs kuti vatipe iyo 411 pane zvakajairika menyu buzzwords, saka iwe unoziva kuti ndedzipi sarudzo dzakanakira muviri wako. Usati waenda kunodya yako inotevera, masikati, kana brunch, tarisa urwu runyorwa. (Uyezve, tarisa 6 New Healthy Foods yekuedza nguva inotevera iwe uri pagirosari.)

Poached

Mifananidzo ye Corbis

Kuvhima ndiyo apo chikafu chinodzikiswa zvishoma kana zvachose kupisa (asi kwete mvura inopisa), kuve nechokwadi chekudya chisina kusimba pasi pekupisa kwakanyanya-sehove kana mazai-haaputsi. "Yakabatwa mazai anoratidza zvakanyanya pamamenyu emangwanani, semuenzaniso," anodaro Barbara Linhardt, RD, muvambi weFive Sense Nutrition. "Iyi sarudzo huru, nekuti poaching haiwedzere chero macalorie kana mafuta kubva kumafuta, uye chikafu chinogara chiri nyoro uye chinonaka."

Mutongo: Raira iyo!

Sautéed kana Stir-yakabikwa

Mifananidzo ye Corbis

Kusauta kana kusveta-fry, mubiki anobika chikafu mupani kana wok ane hushoma hwemafuta emafuta. "Kunyange nzira iyi ichiri kupa mafuta akawanda kupfuura dzimwe nzira dzekubika, haina kunyanya kuita sepani-kukangwa kana kunyatsotsva," anodaro Linhardt. "Uye mafuta nemafuta hazvisi hazvo zvakaipa kana ukachengeta zvikamu. Zvakaoma kuchengeta mabhu pakushandisa kwemaresitorendi, usango hodha nguva dzese. Uye kana iwe ukaita pamba, chenjera. -3 fatty acids yakabatana nekuderera kwehutachiona hwehutachiona hwehutachiona uye kuzvimba mumuviri, "anodaro Linhardt. (Edza mamwe mafuta ekubikisa akasiyana kuti uwane chaunofarira. Tanga ne 8 New Healthy Oils Kuti Ubike Na!)

Mutongo: Mukuenzanisa

Grilled

Mifananidzo ye Corbis

Sezvaunoziva, kukora kunosanganisira kuisa chikafu pamoto wakashama, uye zvinowanzo sanganisira mashoma emafuta ekuwedzera kune yakawanda kuravira kana ichienzaniswa nedzimwe nzira dzekubika. Pamamenu, iyi ndeimwe yemabheji ako akanakisa. "Sarudza mapuroteni akaonda-akachekwa, sehove kana huku chena-nyama, kana chero miriwo," anodaro Lisa Moskovitz, RD, muvambi weNew York Nutrition Group. Ingo chenjera kana iwe uchiraira kubva pamenyu yezvakachekwa zvechinyakare (kana kuzviita iwe pachako). "Zvekudya zvechivanhu zveBBQ, semafuta ane mafuta akawanda, zvakagadzirwa, burger nembwa dzinopisa, zvakabatanidzwa kune mamwe marudzi ekenza," anodaro Moskovitz. Ramba wakaonda uye wagadzirira. (Bvunza Chiremba wezvekudya: Chikafu Chakasvuta Chakakanganisa Iwe Here?)

Mutongo: Order it!

Steamed

Mifananidzo ye Corbis

Kana chipfunga chichikwira kubva mumvura iri kufashaira chasangana, uye chobika, chikafu chako, wazviwanira chikafu chine hutano. “Mushonga unochengetwa usina kunyudzwa mumvura, sezvinoitika kana wawedzera chikafu mumvura iri kufashaira, inobvisa mamwe mavhitamini anonyungudika mumvura, kana kubika mumafuta, anogona kubvisa mamwe mavhitamini anonyungudika,” anodaro Linhardt. . "Chikafu chinogona kuchengetedza zvirinyore kugadzirwa kwacho." Linhardt anopa zano rekusarudza mavheji ane mutsinga (kana kuti uzvigadzirire iwe), sezvo iwo achigara akajeka uye achichengetedza ruvara rwawo rwakanaka. (Steamed greens inogara iri zano rakanaka, asi ita shuwa kuti haufinha. Edza nzira gumi nematanhatu dzekudya mimwe miriwo.)

Mutongo: Order it!

Yakabikwa

Mifananidzo ye Corbis

Zvokudya zvakabikwa sembatatisi nemimwe miriwo zvinonyudzwa mumvura uye zvinopisa kusvika pakupisa kukuru kuti zvigobikwa. Nepo iwe usiri kuwedzera mafuta kana sodium, iwe unogona zvakare kuita zvirinani. "Kufashaidza miriwo, semuenzaniso, kunowanzoita kuti varasikirwe nehukuru hwavo hwekudya," anodaro Moskovitz. "Nechikonzero ichocho, hazvisi zvakanaka kuvimba nemiriwo yakabikwa. Zvisinei, mazai akabikwa inzira ine hutano hwakakwana uye anowanzo kudzikira mumafuta pane akakweshwa kana kuti akaomeswa."

Mutongo: Mukuenzanisa

Yakagochwa kana Yakabikwa

Mifananidzo ye Corbis

Iyo yakaoma-kupisa nzira yekubika, inodziya kazhinji inogadzirwa nemhepo inopisa muchoto, pamusoro pemoto wakashama kana pane rotisserie. Iwe unogona kuona "zvakabikwa" hove pane menyu, kana kunzwa "yakakangwa" zvichireva nyama kana mavegi-izvo zvinofanirwa kunge zviri mimhanzi munzeve dzako. “Kazhinji chikafu chinobikwa kana kugochwa chine mafuta mashoma pane dzimwe nzira dzekubikisa,” anodaro Linhardt. "Miriwo yakagochwa, nemafuta emuorivhi, mahebhu uye kamunyu uye mhiripiri, idhiri rakanaka, rinonaka." Izwi renyevero: maresitorendi anogona baste nyama yakakangwa kuti ave nechokwadi chekuti chikafu chinochengetedza hunyoro, icho chinogona kuwedzera munyu kana mafuta mundiro. Kumbira sevha kuti uone kana usina chokwadi. (Miriwo yakakangwa yakangonaka sehuku yakagochwa. Edza iyi recipe yeSuper Simple Yakabikwa Herbed Veggie Chips.)

Mutongo: Raira iyo!

Yakasungwa kana Kusviba

Mifananidzo ye Corbis

Kufanana nekusauteerera, iyi nzira inosanganisira shoma yemafuta kudzamara kunze kwaita caramelized uye crispy, kana kutosviba, nepo mukati muchingo shatirwa. "Sezvo mafuta mashoma akanakira kunwa uye kuguta, zvakanaka kuodha chikafu chakagadzirwa nenzira iyi nguva nenguva - pamwe kamwe kana kaviri pasvondo kana uri kuresitorendi," anodaro Moskovitz. "Kune rimwe divi, kana iwe ukashandisa nzira iyi kumba, inogona kuitwa kazhinji kazhinji sekureba sekugovewa kwemafuta."

Mutongo: Mumwero

Pan-Fried kana Yakadzika-Fried

Mifananidzo ye Corbis

Ichi ndicho chitadzo chaicho pachiratidziro: Chikafu chakabikwa chakanyanya kunaka hachina kumbobvira chakanaka. Kupisa kwakadzika kunosanganisira kunyudza zvachose chikafu mumafuta sosi kuti ubike, nepo mupani-frying inosanganisira kungowedzera chikafu kune inopisa inopisa pani uchingovhara zvishoma nemafuta-asi ichiri kurongedza macalorie. "Kunyange chikafu chakarohwa zvakanaka uye chakakangwa chisingazotora mafuta akawanda sekufungidzira, chinotora mafuta akawanda kupfuura nzira zhinji dzekubika," anodaro Linhardt. "Uye kana mafuta anoshandiswa pakufrywa ari ekare uye asina kuchinjwa kakawanda (funga mafuta echinyakare-echikafu mafuta), kunyange mamwe mafuta anozopinzwa muchikafu pane akakwana." Uye zvakare, chikafu chakakangwa chinotsamwisa kune iyo GI turakiti, kunyanya kune avo vane acid Reflux (GERD), maronda emudumbu kana mamwe mamiriro. Pakazara, iti kwete. Kana iwe uchida chikafu chakakangwa, odha chete pane isingawanzo chiitiko.

Mutongo: Zvisiye

(Chii chiri nani pane kudyira kunze? Kudyira mukati, hongu! Edza Mabikirwo Angu Gumi Akareruka Ari Nani Pane Zvekutora Zvokudya zvemuresitorendi-zvemhando, chikafu chine hutano mukicheni mako.)

Ongororo ye