Iyo Skinny pane Spuds: Maitiro Ekudya Mbatatisi uye Kuderedza uremu

Zvemukati

• Ongororo ye

Pfuura mbatatisi? Hapana nzira! Svikiro rine chete zana nemakumi mashanu macalorie-uyezve, rakazara ne fiber, potasium, uye vhitamini C. Uye neaya ari nyore tweaks, hapana chikonzero chekudya 'em pachena.

Unoda matata ako akatakurwa?

Yakaputirwa nebhotela, mukrimu wakasviba, uye bhakoni, iri steak-imba padivi ine magiramu makumi matatu emafuta-kupfuura zvaungawana mune 6-ounce sirloin.

Shanduko smart

Svetuka bhotela, tengesa bhekoni nechives (unosvika pakuchengeta kirimu inovava), uye wotsemura mbatatisi yakabikwa nepal inokwana macalorie 170 uye magiramu matatu emafuta.

Haikwanise kuramba mbatatisi saladi?

Imwe chete kapu yeiyi mayo-yakatakurirwa pikiniki chikafu chinotakura inokwenya 21 magiramu emafuta uye mazana matatu emakoriori.

Smart swap

Enda kune iyo vhiniga-based vhezheni yekucheka ingangoita 155 macalorie. Kana iwe uchishuva kugadzikana, chikwapura kupfeka neiyo nonfat yogati pane mayo uye iwe unoveura zana nemakumi matatu emakori.

Unoda fries nazvo?

Kurongeka kwepakati-yekudya kwekutsanya kunopa 370 makorikori uye 19 magiramu emafuta, pamwe nechiyero chikuru chesodium.

Smart swap

Gadzira faux fries ine anodarika zana macalories uchishandisa iron-rich rich potato: Cheka kuita mitsetse, spritz nemafuta emuorivhi pfapfaidzo, mwaka, uye bheka pa400 ° F kwemaminitsi makumi maviri kana kusvika zvishoma zvatsvukira.

Mad for mashed?

Yakagadzirirwa nebhotela uye mukaka wose, chikafu chinonyaradza ichi chinorema pa 237 makorikori uye 9 magiramu emafuta pamukombe.

Smart wap

Nix iyo butter uye chinja kune nonfat mukaka kuitira kuchengetedza makumi masere macalorie (uye anenge ese mafuta). Kuti uwedzere kuravira, bika zvakasununguka Yukon Golds mune yakaderera-sodium huku muto pane mvura.

Ongororo ye