9 Hutano Condiment Swaps

Zvemukati

• 1. Edza ketchups isina kuwedzerwa shuga
• 2. Shandisa hummus kuwedzera munuhwi kumasangweji, masaradhi, uye kumonera
• 3. Chinjana madhiri ako ane ma-calorie mazhinji kuti uwane dzimwe sarudzo dzinovaka muviri
• 4. Shandisa gaba remukaka wakazara wemakokonati pane wekuzadza bhodhoro
• 5. Edza kugadzira yako wega muto weBQQ muto
• 6. Whip up a homemade dressing yesadza yako
• 7. Gadzira uchi-hwakanakira huchi iwe yemasitadhi
• 8. Dhonza iyo yakagadziriswa pancake manyuchi
• 9. Kugadzira yako marinara
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Ma condiments anoverengeka chikafu mukicheni, asi mazhinji akatakurwa neshuga yakawedzerwa, sodium, yekushongedza mavara, uye zvinodzivirira.

Kana iwe uri kutsvaga kudzikamisa izvi mukudya kwako, aya swaps achakubatsira iwe.

1. Edza ketchups isina kuwedzerwa shuga

Yako fave ketchup inogona kunge irikutakura mamwe mashuga akawedzerwa kupfuura iwe zvaunoona. Mhando zhinji dzinozivikanwa dze ketchup dzinogona kuve neshuga papuniji inoshumira. Izvo zvakaenzana 1 teaspoon yetsvigiri.

Panyaya yechinyorwa, iyo American Heart Association inokurudzira kuti varume vane huwandu hwakawanda hwegiramu 37.5 (9 mashupuni) uye vakadzi vane magiramu 25 (mashupuni matanhatu) eshuga pazuva.

Primal Kicheni uye Tessemae ndeemhando dzinogadzira ketchup isina kuwedzerwa shuga.

2. Shandisa hummus kuwedzera munuhwi kumasangweji, masaradhi, uye kumonera

Kana iwe uri kutsvaga kuwedzera zvimwe zvinovaka muviri mune chako chikafu, shandisa hummus pane ako aunofarira sandwiches uye kuputira panzvimbo yemayo. Iwe unogona zvakare kuwedzera dhodhi yehummus kune yako saladhi kwechinguva chekisiki.

yakazara mavitamini uye zvicherwa kupfuura, kusanganisira:

• protein
• vhitamini C
• B mavhitaminzi
• magnesium

Uyezve, yakakwira mu fiber uye yakadzika mumakhalori.

3. Chinjana madhiri ako ane ma-calorie mazhinji kuti uwane dzimwe sarudzo dzinovaka muviri

Kana iwe uri fan of ane creamy dips senge French anyanisi dip kana dipurazi dipu, iwe ungangove unoziva kuti ivo vanorongedza toni yemakoriori uye inogona kuve neakawanda huwandu hwesodium.

Neraki, kune dzimwe nzira dzine hutano kune echinyakare madhipi aunogona kuzviitira wega.

Tarisa uone iyi yekubheka yeFrench onion dip. Iyo inoshandisa yakakwira-protein yechiGreek yogati panzvimbo yeayo mayo uye yakasviba kirimu kuti ipe iyo yakasviba kugadzirwa.

Kana usiri mukugadzira yako wega, Kite Hill uye Tessemae's inopa premade ine hutano dhizaini sarudzo.

4. Shandisa gaba remukaka wakazara wemakokonati pane wekuzadza bhodhoro

Kunyangwe hazvo kuora kwakashata kwevatengesi vekofi-vakatengwa muchitoro kungave kwakaoma kuramba, zvizhinji zvezvigadzirwa izvi zvinotakurwa neshuga yakawedzerwa, mavara ekugadzirwa, thickeners, uye zvinodzivirira.

Kana iwe uchitsvaga imwe nzira isina izvi zvigadzirwa, edza kugadzira kofi cream kumba.

Wedzera gaba remafuta akazara emukokonati kune chirongo chegirazi uye zunza. Jazz kumusoro creamer yako nekuwedzera kamukira keminamoni, chidimbu chevanilla mushoma kana vanilla bhinzi upfu, kana tumvura twemapuro manyuchi kana uchiri kungoda kamunhu kekunaka.

Chengeta yako yekuzvigadzira creamer mufiriji uye uishandise mukati mevhiki.

5. Edza kugadzira yako wega muto weBQQ muto

Barbecue muto unogona kuve nepamusoro kana matatu mashupuni eshuga yakawedzerwa pa2-wepuniji inoshumira.

Kana iwe uchida imwe nzira ine hutano kune sugary BBQ muto, edza kuzviitira yako. Iyi yekubheka muto weBQQ haina kana shuga yakawedzerwa uye inoshandisa mapichisi kuti uwedzere kutapira kwechisikigo uko kuchazonyatsobatana nedish yaunofarira yakakangwa.

6. Whip up a homemade dressing yesadza yako

Yakawanda saradhi yakashongedzwa pamusika inogadzirwa nezvishoma-kupfuura-zvine hutano zvigadzirwa, zvinosanganisira shuga dzakawedzerwa, mafuta akacheneswa, uye zvinotapira zvekugadzira.

Iwe unogona kugadzira yekukurumidza, yekuzvishongedza yekuzvishongedza uchishandisa zvigadzirwa iwe ungangove watove nazvo mukicheni yako.

Edza iyi ino chiGiriki yogati ranch recipe, kana ino yakasviba turmeric yekupfeka recipe. Kana enda zvakapusa, uye pfeka saradhi yako nemusanganiswa wemafuta emuorivhi nebharisamu vhiniga.

7. Gadzira uchi-hwakanakira huchi iwe yemasitadhi

Huchi yemasitadhi yakasvibirira uye inonaka inotapira vaviri vaviri zvakanaka nezvikafu zvakawanda. Nekudaro, akawanda akagadzirira-akagadzirwa huchi yemasitadhi zvigadzirwa zvakakwirira mushuga uye macalorie.

Tevera iyi recipe yehutano hwakanaka. Inobatanidza yogati yechiGreek, apple cider vhiniga, gariki, uye zvimwe zvinopa hutano zvigadzirwa kuti ugadzire wega dhizaini yako yaunofarira uchi yemasitadhi.

8. Dhonza iyo yakagadziriswa pancake manyuchi

Waizviziva here kuti paniki siki haina kufanana nemapira manyuchi? Pancake uye waffle manyuchi haana chaizvo ane maple manyuchi. Panzvimbo pezvo, zvinowanzoitwa nesirosi yechibage, kupenda caramel, kunhuhwirira kwemaple, uye zvinodzivirira.

Kana iwe uchitsvaga imwe nzira ine hutano yekuisa mapancake ako uye waffles, shandisa shoma shoma yemapurosi yakachena, kana kuyedza imwe yeanotevera:

• nzungu ruomba uye inodonhedza huchi
• mitsva michero uye chiGiriki kana coconut yogati
• Homemade bheri jamu nekusasa mbeu yehemp

9. Kugadzira yako marinara

Marinara muto ndeimwe condiment inowanzo kuve neshuga yakawedzerwa. Nekudaro, mazhinji mabrand, anosanganisira Rao's naVictoria, haana mashuga akawedzerwa uye iri nani imwe nzira kune inotapira marinara sauces.

Kana iwe uchizoda kugadzira yako marinara isina mashuga akawedzerwa, edza iyi yakapusa nzira.

Chinokosha

Kutenga makondomu anowedzera zvinovaka muviri kubva muchitoro kana kuzviitira wega kumba inzira dzakanakisa dzekunatsiridza huwandu hwechikafu chako, kunyanya kana iwe ukashandisa zvinwiwa zuva nezuva.

Edza imwe yemafungiro ane hutano akanyorwa pamusoro apa kune hutano hunokanganisa pane ako aunofarira condiments.