Mabomba Akuluakulu Ophika Omwe Amayambitsa Kulemera Kwambiri

Zamkati

• Kudya Awiri
• Zochenjera Zowonjezera Shuga
• Kuchulukitsa Mafuta
• Kutola Pomwe Mukuphika
• Pa Salting
• Chakudya Chamadzulo
• Maphikidwe Achikhalidwe
• Onaninso za

Kukonzekera chakudya kunyumba nthawi zambiri kumakhala kopatsa thanzi kuposa kudya kunja-kupatula ngati mukulakwitsa zosavuta kukonza. Ophika otukuka amagawana bomba lalikulu kwambiri lophikira kunyumba-komanso njira zochepetsera ma calorie mazana pachakudya. (Kuti mumve zambiri pazakudya zapakhomo, onani Njira 11 Zotsimikizirira Kuthupi Kwanu.)

Kudya Awiri

Zithunzi za Corbis

Magawo akuluakulu samawonekera kumalo odyera okha. Maphikidwe ambiri amatulutsa magawo anayi, kotero mutha kukhala ocheperako kuposa momwe thupi lanu likufunira.

Kukonza khungu: Ngati mukuphika awiri ndipo chinsinsicho chimapanga magawo anayi, nthawi yomweyo gawani chinsinsicho mu mbale zinayi ndikuyika zotsalazo m'makontena awiri kuti mudye zotsalira, atero katswiri wazakudya zophikira Michele Dudash, RD, wolemba Kudya Koyera Kwa Mabanja Otanganidwa. Kapena onjezerani chakudya chanu pamagawo olamulira magawo kapena pogwiritsa ntchito zida zoyezera, zomwe zimapangitsa kuti musaganizire kukula kwake.

Zochenjera Zowonjezera Shuga

Zithunzi za Corbis

Simungataye supuni ya tiyi ya shuga pa chifuwa cha nkhuku, sichoncho? Msuzi wina, zokutira saladi, ndi zokometsera zimadzazidwa ndi shuga-ndiye kuti mukuchitadi izi, atero katswiri wazakudya zophikira Stephanie Sacks, RD, wolemba Kodi Mfoloko Mumadya Chiyani? Shuga wochuluka samangokhala mafuta, umalimbikitsanso njala chifukwa imapangitsa kuti magazi anu azitsuka ndikutha.

Kukonza Skinny: Sinthanitsani zovala zogulidwa m'sitolo ndi marinades ndi zosavuta, zopangira kunyumba, Sacks akutero. M'malo movala m'mabotolo, ikani saladi ndi supuni ya tiyi ya mafuta a azitona ndi viniga, kapena zokometsera zokazinga ndi ginger watsopano ndi soya wochepa wa sodium m'malo mwa teriyaki. Ndipo nthawi zonse muziyang'ana mndandanda wazowonjezera musanagule. Ngati shuga (kapena imodzi mwa mayina obisika a shuga: madzi a chimanga, madzi a chimanga a fructose, madzi a mpunga, malt, kapena chirichonse chomwe chimathera mu "ose"), ndi chimodzi mwa zinthu zinayi zoyambirira zomwe zimapangidwira, zibwezeretseni pa alumali.

Kuchulukitsa Mafuta

Zithunzi za Corbis

Mafuta amathira pamlingo wama 120 calories pa glug. Kutanthauzira: Mitsinje yachiwiri yachiwiri ikhoza kuwonjezera ma calories 350 ku chipwirikiti-mwachangu kapena saladi.

Kukonza khungu: Pofuna kusunga mafuta, gwiritsani ntchito burashi kuti muvale poto ndi mafuta, kapena kusamutsira mafuta ku botolo la utsi ndi spritz kuti muvale. Njira ziwirizi zimalepheretsa kumata ma calories 30 okha. M'malo modzoza mapepala ophika ndi mafuta, lembani ndi pepala lolembapo kuti mupange chopanda ndodo, chopanda kalori. (Onani zambiri Malangizo 15 Ophikira Athanzi kuchokera ku Ubwino Wazakudya.)

Kutola Pomwe Mukuphika

Zithunzi za Corbis

Kudula mtedza wochuluka kapena kagawo kakang'ono ka tchizi musanawaponye mu saladi kapena kuwonjezera pa sangweji yanu kungatanthauze kuti mukudya ma calories 100 kapena kuposa musanadye chakudya choyamba.

Kukonza Skinny: Pezani wanu mise en malo-mdziko lophikira, izi zikutanthauza kuti muzikhala ndi zinthu zonse musanaphike. Ngati chophimba chimafuna supuni 2 za walnuts kapena 1/2 chikho cha tchizi, ikani zosakaniza zoyezera m'mbale zing'onozing'ono, kenaka yikani zosakanizazo kuti musamadye molunjika kuchokera m'thumba. Kapena pazakudya zopatsa mphamvu zochepa, ikani magawo a udzu winawake kapena kaloti wa ana kuti azidya pamene mukuphika.

Pa Salting

Zithunzi za Corbis

Kuwaza mchere wambiri kungatanthauze kuti mudzakhala ndi chakudya chamadzulo chamadzulo, atero a Dudash. Kuphatikiza apo, mchere umakupangitsani kusowa madzi m'thupi-ndipo matupi athu nthawi zambiri amalakwitsa kusowa kwa madzi m'thupi chifukwa cha njala.

Kukonza khungu: Musanawonjezere mchere pachakudya chanu, khalani ndi zitsamba zatsopano, mandimu kapena msuzi, kapena kuwaza viniga, akutero a Dudash. Amawonjezera kununkhira popanda sodium, ndipo masamba anu amakoma saphonya mcherewo. Ndipo pitani ku mitundu yotsika ya sodium yazakudya zamchere zamchere: msuzi wa phwetekere, msuzi ndi soups, ndi mabala ozizira.

Chakudya Chamadzulo

Zithunzi za Corbis

Palibe chosavuta kuposa kusungitsa chakudya chamazira pachakudya chamadzulo, koma osachepera 300 calorie pachakudya (ndi magawo kukula kwa hockey puck), chakudya chamazira chokwanira sichingakukwanireni ola limodzi kapena awiri.

Kukonza khungu: Ganiziraninso "zosavuta" ndikupita kukadya zosavuta, mphindi 15. Yesani nkhuku yokazinga (mukhoza kupanga gulu kumayambiriro kwa sabata) ndi chithupsa mu thumba la mpunga wofiira, ndi nthunzi mu thumba la veggies. Kapena yesani saladi yokhala ndi mapeyala odulidwa ndi nyemba zamzitini. Zonse ndi zotsika zama calorie koma zimakupatsani zakudya zambiri komanso zakudya zambiri kuti muchepetse njala, akutero Sacks. (Kapena yesani kuphika chakudya chamlungu umodzi pasadakhale. Onani Njira Zakukonzekera Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Cham'mawa

Maphikidwe Achikhalidwe

Zithunzi za Corbis

Saladi ya dzira la agogo, nkhuku za amayi - zokonda zambiri za m'banja zomwe zimathera mu repertoire yanu ya recipe zimadzaza ndi mafuta ndi zopatsa mphamvu.

Kukonza Skinny: Maphikidwe ambiri amatha kutsekedwa popanda kupereka kununkhira. Zakudya zophika poto ngati ma cutlets a nkhuku kapena biringanya zopangidwa ndi buledi, valani zinyama zonse za tirigu, kuthira mafuta ndi mafuta mu uvuni, Dudash akuti-mudzakhalabe ndi zonunkhira "zokazinga". Pamasaladi opangidwa ndi mayo, sinthanitsani mayo ndi avocado yosenda kapena yogurt wachi Greek, Sacks akuti. Ndipo mosasamala kanthu za chakudya chomwe mungapange, 50 peresenti ya mbale yanu iyenera kukhalabe ndi zipatso ndi masamba.

Onaninso za