Iwo Makurusa Ekubika Koriori Mabhomba Anokonzera Kurema Kuwana

Zvemukati

• Kudya kwevaviri
• Sneaky Sources eShuga
• Kukunda Oiri
• Kunonga Paunenge Uchibika
• Pamusoro peSalting
• Zviri nyore Kudya
• Tsika Dzakabikwa
• Ongororo ye

Kugadzirira chikafu kumba kazhinji kune hutano pane kudya kunze-kunze kwekunge urikuita izvi zviri nyore-kugadzirisa zvikanganiso. Skinny chefs vanogovana yakakura imba yekubika macalorie mabhomba-uye nzira dzekucheka mazana emakoriori pakudya. (Kuti uwane mamwe mazano ekudya kumba, tarisa idzi 11 Nzira dzeFat-Proof Your Home.)

Kudya kwevaviri

Mifananidzo ye Corbis

Zvikamu zvakakurisa hazvingoratidzi chete kumaresitorendi. Mapoka mazhinji anoburitsa mana servings, saka unogona kunge uchidzikisira nzira kupfuura zvinoda muviri wako.

Ganda rakagadziriswa: Kana urikubikira maviri uye resipi richiita 4 servings, pakarepo patsanura resipi mundiro ina-ndiro mbiri uye isa yasara mumidziyo miviri kuti udye kune zvasara, anodaro nyanzvi yezvekudya kunovaka muviri Michele Dudash, RD, munyori we Kuchenesa Kudya kweMhuri Dzakabatikana. Kana dhira chikafu chako pazvikamu zvekudzora mahwendefa kana nekushandisa ekuyera maturusi, ayo anotora fungidziro kunze kwekushandira saizi.

Sneaky Sources eShuga

Mifananidzo ye Corbis

Iwe haungarasire teaspoon yetsvigiri pazamu rako rehuku, handiti? Mamwe masukisi, kupfeka saradhi, uye zvinwiwa zvinotakurwa neshuga-saka iwe uri kunyatso kuita izvozvi, anodaro wezvekudya zvekudya Stephanie Sacks, RD, munyori we Ndezvipi Forogo Zvauri Kudya? Hakusi chete kuti shuga yakawandisa inoshanduka kuita mafuta, inowedzerawo nzara sezvo ichikonzera shuga yako yemuropa kuti iwedzere uye iparare.

Skinny kugadzirisa: Chinjana mapfekero akatengwa muchitoro uye marinades ane nyore, kugadzira-pamba-shanduro, Sacks anodaro. Panzvimbo pekupfeka kwemabhodhoro, kanda masaradhi nepasipuni yemafuta emuorivhi nevhiniga, kana tambo inomutsa-fries ine ginger nyowani uye yakaderera-sodium soy muto pane teriyaki. Uye gara uchitarisa iyo ingredient rondedzero usati watenga. Kana shuga (kana rimwe remazita eshuga akavanzika: muto wechibage, high fructose corn syrup, rice syrup, malt, kana chero chinhu chinopera mu "ose"), chimwe chezvinhu zvina zvekutanga, zviise zvakare pasherufu.

Kukunda Oiri

Mifananidzo ye Corbis

Oiri inodurura pamwero we120 macalorie paglug. Dudziro: rwizi rwechipiri rwechipiri runogona kuwedzera anopfuura mazana matatu emacalorie kune yako inomhanyisa-fry kana saladi.

Ganda rakagadziriswa: Kuti uchengetedze macalorie mukutarisa, shandisa bhurasho repastry kupfeka pani nemafuta, kana kuendesa mafuta kubhodhoro repfira uye spritz kupfeka. Nzira mbiri idzi dzinodzivirira kunamatira kune makumi matatu chete macalorie. Panzvimbo pekuzora kubheka machira nemafuta, mutsetse nemapepa echinyorwa kuti ugadzire danda-chiratidzo, isina calori pamusoro. (Ona mamwe 15 Healthy Cooking Tips kubva kune Food Pros.)

Kunonga Paunenge Uchibika

Mifananidzo ye Corbis

Kuparadzira pasi nzungu shoma kana chidimbu chechizi usati waakanda musaladi yako kana kuwedzera kune sandwich yako zvinogona kureva kuti uri kudya zana kana akawanda macalorie usati watora kuruma kwako kwekutanga kwemanheru.

Skinny kugadzirisa: Tora yako mise en nzvimbo-munyika yekubika, zvinoreva kuti zviwanikwa zvako zvese zvakayerwa usati wabika. Kana resipi inoda mashupuni maviri ewalnuts kana 1/2 kapu yechizi, isa zviyero zvakayerwa mundiro diki, wobva waisa zvigadzirwa kure kuitira kuti usazonyanya snack kubva mubhegi. Kana kune yakaderera-koriori tudyo, gadzira celery zvimedu kana vana karoti kuti udye iwe uchibika.

Pamusoro peSalting

Mifananidzo ye Corbis

Kumwaya munyu wakawandisa kunogona kureva kuti uchawana bloat yepashure-chisvusvuro, anodaro Dudash. Uyezve, munyu unokuita kuti uve nemvura-uye miviri yedu inowanzo kanganisa kupera mvura mumuviri nenzara.

Skinny kugadzirisa: Usati wawedzera munyu muchikafu chako, mwaka nemuriwo mutsva, zest yeremoni kana muto, kana kupfachuka kwevhiniga, Dudash anoratidza. Ivo vanowedzera kunhuwira pasina sodium, uye ako kuravira mabhureki haazopotsa iwo munyu. Uye enda kune yakaderera-sodium vhezheni yeaya anonyengera ane munyu-chikafu: madomasi muto, muto nemuto, uye kutonhora kutonhora.

Zviri nyore Kudya

Mifananidzo ye Corbis

Hapana chinhu chakareruka pane kukochekedza kudya kwechando nechikafu, asi uine mashoma pane mazana matatu emacalorie pakudya (uye zvikamu zvehukuru hwehockey puck), madhiri echando haana kukwana kukubata iwe kweinopfuura awa kana maviri.

Ganda rakagadziriswa: Rethink "zviri nyore" uye enda nyore, maminetsi gumi neshanu kudya. Edza huku yakakangwa (iwe unogona kugadzira boka mukutanga kwevhiki) nemota muhombodo bhegi mupunga, uye chiutsi muhombodo veggies. Kana edza bhegi rakarongedzwa neacocado yakatemwa uye bhinzi dzemumagaba. Zvese zvakaderera-calori asi zvinokupa hutano hwakawanda uye nzira yakawanda yekudya kuti uchengetedze nzara, Sacks anodaro. (Kana edza kubika chikafu chinodikanwa vhiki rese pamberi. Ona Genius Kudya Kuronga Pfungwa dzevhiki Ine Hutano kuti utange.)

Tsika Dzakabikwa

Mifananidzo ye Corbis

Ambuya vezai saladhi, amai huku huku cutlets-mazhinji emhuri anodikanwa ayo anopedzisira ari mune yako yekubheka repertoire akazara nemafuta uye macalorie.

Ganda rakagadziriswa: Mazhinji mapepa anogona kubviswa pasina kupa chibayiro. Zvekudya zvakakangwa senge huku cutlets kana eggplant yechingwa, jasi mune yakazara gorosi panko breadcrumbs, kunyura nemafuta emuorivhi uye kugochwa muchoto, Dudash anoti-iwe uchiri neiyo crispy "yakakangwa" flavour. Kune mayo-based salads, tsiva mayo neavocado yakakanyiwa kana yoghurt yeGreek, Sacks anodaro. Uye zvisinei hazvo chikafu chaunogadzira, 50 muzana yeplate yako inofanira kunge iine michero uye mavegi.

Ongororo ye