Nyore Low Fat Kubika Matekiniki

Zvemukati

• Kurudzira kutsva inzira inovaka yekucheka macalorie uchigadzira chikafu chine hutano uye chinonaka uchishandisa nzira dzakaderera dzekubika mafuta.
• 1. Mafuta ane mafuta mashoma ekubikisa
• Kudya hove kunosanganisira kushoma nguva yekugadzirira uye hapana kuwedzerwa mafuta, kugadzira hove yekubika nekugocha nzira inotyisa yekucheka macalorie asingadiwe.
• 2. Mafuta ane mafuta mashoma: kubika hove nekugocha
• Kumanikidza tofu inzira inotyisa yekuwedzera kuita kwakasiyana siyana kune ako mashoma mafuta ekubikisa repertoire.
• 3. Mafuta ane mafuta mashoma: kutsikirira tofu
• 3 Low Fat Kubika Calorie Cutters
• Ongororo ye

Kurudzira kutsva inzira inovaka yekucheka macalorie uchigadzira chikafu chine hutano uye chinonaka uchishandisa nzira dzakaderera dzekubika mafuta.

Kusarudza kudya kwakanaka, kunovaka muviri ndiro danho rekutanga rekugadzira zvine hutano, zvine mafuta mashoma. Asi zvinoshandiswa zvinongova chikamu chezviitiko. Kugadzirira uye nzira dzekubika dzaunoshandisa kushandura izvo zvinosanganisa kuita zvidiki zvine mafuta zvakakosha zvakafanana. Semuyenzaniso:

• Paunochinja kubva papani-kukacha uchienda kugocha, kana kubva pakusautéing uchimutsa kufinya, unonzvenga macalorie asingaverengeki uye magiramu emafuta.
• Paunoshandisa tofu pachinzvimbo chenyama, haungochekere mafuta chete asi iwe unoponesa panguva yekubika, zvakare, nekuti tofu inotora maminetsi mashoma kuti upise.
• Ne tofu unenge uchiwanawo kudya kwesoya isoflavones, izvo zvinogona kuderedza njodzi yemamwe marudzi egomarara rezamu uye ovarian uye kurerutsa kupisa uye zvinogona kukanganisa kukura kwemamota.

Saka, mwedzi uno, edza matekinoroji matsva anotsanangurwa mumapeji matatu aya. Unogona kuda mhedzisiro zvekuti kudzvanya tofu, kumutsa kutsvaira uye kubika hove kunogona kuve tsika itsva.

1. Mafuta ane mafuta mashoma ekubikisa

Kurudzira kutsva inzira huru yemafuta yekubika nekuti inoda kuchengetedza zvigadzirwa zvinofamba zvichingogara mupani, saka mafuta mashoma kwazvo anodiwa kudzivirira kunamira. Oiri inonyanya kushandiswa kuwedzera kuravira.

Kutanga:

• Isa wok kana yakafara skillet pamusoro pekupisa kusvika kupisa.
• Wedzera mwaka wakafanana negariki uye ginger kutanga, uchiteverwa nenyama, kozoti muriwo. (Nyama inowanzo bikwa kutanga, yozobviswa kuitira kuti madonhwe agone kunhuvira miriwo, nyama inodzoserwa kune wok kumagumo.) Asi bvongodza fries haidi nyama: Unogona kurova zvinogutsa zvinomera zvine mafuta mashoma mumaminetsi.
• Ihwo hunyengeri kune hwakakwana hwekumhanyisa fry kugadzirira: cheka uye chiyera zvese zvinoshandiswa musati wapisa wok; kamwe kubika kunotanga pane nguva shoma yechinhu chipi zvacho.
• Kugara uchikurudzira kwakakosha kuitira kuti zvese zvinoshandiswa zviuye zvinosangana nepani inopisa.

Verenga pamusoro kuti uone mabikirwo ehove kuburikidza nekugocha inzira yakanaka kwazvo.

[musoro = Kubika hove nekukwesha: matipi nezveiyi nzira yekudya kwako kwakaderera mafuta.]

Kudya hove kunosanganisira kushoma nguva yekugadzirira uye hapana kuwedzerwa mafuta, kugadzira hove yekubika nekugocha nzira inotyisa yekucheka macalorie asingadiwe.

Iwe unogona kubatanidza hove dzakakangwa mune dzakawanda zvekudya zvako zvinonaka zvakaderera mafuta!

2. Mafuta ane mafuta mashoma: kubika hove nekugocha

Kugocha, kunyanya pa450° F kana pamusoro, inzira yakanaka kwazvo (kunyangwe isingawanzo shandiswa) kugadzira hove. Kugocha kunosanganisira kushomeka kwekugadzirira uye zvishoma kana kusawedzera mafuta, uye unogona kupinza dhishi mukati uye worega hovhoni iite basa rose (vs. kutarisisa nguva dzose pani yekubika hove inoda) pakudya kwako kwemafuta mashoma.

Kucheka kwakanakira:

• hove yakazara (senge trout, red snapper uye grouper)
• hove steaks (zvakadai se tuna uye salmon)
• gobvu dzakapetana (senge cod, flounder uye monkfish)

Iwe unogona kugocha chero dzakasiyana siyana dzehove, asi cherechedza kuti hove dzakatetepa fillet dzinobika mumaminetsi mashoma. Iyo nzira ishoma mafuta nekuti mashoma, kana aripo, mafuta anowedzerwa pani. Nyama icharamba yakanyorova uku kunze kuchiita goko regoridhe, rakatsetseka, rinonaka.

Usati wagocha hove, gadzira matatu kusvika mana 2-inch-kureba, 1/4-inch-yakadzika, zvakaenzana zvakapatsanurwa kumusoro (ingave hove yakazara kana mafirita), saka iyo marinade inogona kuzadza nyama. Aya slits anozoitawo kuti zvive nyore kuona kana hove yapera: Nyama inofanirwa kushanduka opaque mukati mese. Iwe unogonawo kugocha hove pamubhedha wemiriwo (zucchini, tomate, hanyanisi, bhero pepper), iyo inobika pamwe chete nehove.

Tsvaga iwo mabhenefiti mabhenefiti ekutsimbirira tofu mune ako mashoma mafuta kubika anotevera!

[musoro = Kudzvanya tofu: tsvaga kuti nzira iyi inowedzera sei kuita zvakasiyana-siyana kune yakaderera mafuta chikafu.]

Kumanikidza tofu inzira inotyisa yekuwedzera kuita kwakasiyana siyana kune ako mashoma mafuta ekubikisa repertoire.

Pane zvikonzero zviviri zvekumanikidza tofu:

• kubvisa mvura
• kuumbirira bhinzi curd

3. Mafuta ane mafuta mashoma: kutsikirira tofu

Kumanikidza tofu kunobvisa chero hupombwe (hunhu vanhu vazhinji vasingade), uye mhedzisiro yacho inoshamisa inotapira inotapira yesoya yekucheka kwemafuta ako akaderera. Tofu ishoma mafuta fomu yeprotein kana ichienzaniswa neipuroteni yenyama yemhuka (ma3 ounces eiyo yakasimba tofu ine magiramu maviri emafuta asina kukwana vs. magiramu matanhatu emafuta, 2.4 ayo akazara, mune 3-ounce yakaonda sirloin steak).

Kumanikidza tofu inzira inonakidza yekuwedzera kune yako yakaderera mafuta yekubika repertoire nekuti inoshandura kuenderana kweiyo tofu, ichiita kuti ive denser uye chewier uye nekuipa iyo yakawanda "senyama" muromofeel.

Kumanikidza chidimbu chefofu kana yekuwedzera-yakasimba tofu (yakasimba uye yakawedzera-yakasimba tofu ine mvura shoma kupfuura mhando dzakapfava, saka vanochengeta chimiro chavo uye vanokodzera zvirinani iyi nzira; nyoro tofu iri nani pakupfekedza, kunyudza, puddings uye shake):

• Pat iyo tofu inovhara nemapepa matauro kuti iome.
• Putira iyo tofu mune yakachena yekotoni tauro kicheni, isai mune isina kudzika pani (kutora chero mvura).
• Pamusoro peiyo tofu ine rinorema kucheka bhodhi.
• Pamusoro pebhodhi rekucheka nemapoto (kuyera bhodhi pasi).
• Rega iyo tofu imire kwemaminitsi makumi matatu-makumi matanhatu (zvichienderana nekuti compact iwe unoda kuti chivharo ive).
• Dhonza iyo pani nepakati nepakati, kana zvichidikanwa.
• Shandisa nzira iyi usati waita marinating uye grilling tofu, kana kuti usati wawedzera tofu kumutsa-fries, stews, casseroles uye saladi uye zvimwe zvokudya zvakaderera.

3 Low Fat Kubika Calorie Cutters

1. Kukobvura muto ne cornstarch pachinzvimbo chechinyakare butter-flour musanganiswa.
2. Kushandisa mafuta-isina muto wehuku panzvimbo yemafuta akazara akasiyana.
3. Kushandisa mafuta akasvinwa (sesame) akaderera ane mafuta mashoma anoda oiri shoma.

Kuti uwane mamwe mazano makuru ekudya zvakanaka, nyoresa Chimiro!

Ongororo ye