Njira Zosavuta Zophikira Mafuta

Zamkati

• Limbikitsani kukazinga ndi njira yathanzi yochepetsera zopatsa mphamvu popanga zakudya zopatsa thanzi komanso zokoma pogwiritsa ntchito njira zochepa zophikira mafuta.
• 1. Njira yotsika mafuta ochepa: kusonkhezera mwachangu
• Kuwotcha nsomba kumaphatikizapo nthawi yochepa yokonzekera komanso mafuta owonjezera, kupanga nsomba zophika powotchera njira yowopsya yochepetsera mafuta osafunikira.
• 2. Njira yamafuta ochepa: kuphika nsomba powotcha
• Kukanikiza tofu ndi njira yowopsa yopangira kusinthasintha kwa mafuta anu ophikira ophikira.
• 3. Njira yochepetsera mafuta ochepa: kukanikiza tofu
• 3 Otsika Mafuta Ophika Kalori Odula
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Limbikitsani kukazinga ndi njira yathanzi yochepetsera zopatsa mphamvu popanga zakudya zopatsa thanzi komanso zokoma pogwiritsa ntchito njira zochepa zophikira mafuta.

Kusankha zakudya zopatsa thanzi, zopatsa thanzi ndi gawo loyamba lopanga zakudya zathanzi, zopanda mafuta. Koma zosakaniza ndi gawo chabe la njirayi. Kukonzekera ndi njira zophikira zomwe mumagwiritsa ntchito kupangira zosakaniza kukhala mafuta ochepa ndizofunikira. Mwachitsanzo:

• Mukachoka pan-frying ndikuwotcha, kapena kuchoka kuti muyambe kukazinga, mumapewa ma calories ambiri ndi mafuta.
• Mukamagwiritsa ntchito tofu m'malo mwa nyama, simumangodula mafuta komanso mumasunga nthawi yophika, chifukwa tofu imatenga mphindi zochepa kuti itenthe.
• Ndi tofu mupezanso kuchuluka kwa ma isoflavones a soya, omwe amachepetsa chiopsezo cha mitundu ina ya khansa ya m'mawere ndi yamchiberekero ndikuchepetsa kutentha komanso kungalepheretse kukula kwa zotupa.

Chifukwa chake, mwezi uno, yesani maluso atsopano ofotokozedwa m'masamba atatuwa. Mutha kusangalala ndi zotsatira zake kotero kuti kukanikiza tofu, kusonkhezera mwachangu ndi kuphika nsomba zitha kukhala zizolowezi zatsopano.

1. Njira yotsika mafuta ochepa: kusonkhezera mwachangu

Kuwotcha ndi njira yabwino kwambiri yophikira mafuta ochepa chifukwa kumafuna kuti zosakaniza ziziyenda nthawi zonse mu poto, motero mafuta ochepa amafunikira kuti asamamatire. Mafuta amagwiritsidwa ntchito kwambiri kuwonjezera kukoma.

Kuyamba:

• Ikani wok kapena skillet wamkulu pa kutentha kwakukulu mpaka kutentha.
• Onjezani zokometsera monga adyo ndi ginger poyamba, kenako nyama, kenako masamba. (Nyama nthawi zambiri imaphikidwa koyamba, kenako imachotsedwa kuti zovalazo zitha kununkhitsa ndiwo zamasamba; nyama imabwezeretsedwera kwa wok kumapeto.) Koma zokometsera sizimafuna nyama: Mutha kukwapula zakudya zamankhwala zochepa pamphindi zochepa.
• Chinyengo choyambitsa mwachangu ndichokonzekera: dulani ndi kuyeza zosakaniza zonse wokondedwa asanatenthe; kuphika kukangoyamba kumakhala ndi nthawi yochepa ya china chilichonse.
• Kulimbikitsana kosalekeza ndikofunikira kuti zosakaniza zonse zizilumikizana pafupipafupi ndi poto yotentha.

Werengani kuti mudziwe momwe kuphika nsomba kudzera mukuwotcha ndi njira yabwino kwambiri.

[chamutu = Kuphika nsomba powotcha: malangizo a njirayi pakudya kwanu kwamafuta ochepa.]

Kuwotcha nsomba kumaphatikizapo nthawi yochepa yokonzekera komanso mafuta owonjezera, kupanga nsomba zophika powotchera njira yowopsya yochepetsera mafuta osafunikira.

Mutha kuphatikiza nsomba zowotchera muzakudya zanu zambiri zopanda mafuta!

2. Njira yamafuta ochepa: kuphika nsomba powotcha

Kuwotcha, makamaka pa 450° F kapena kupitirira apo, ndi njira yabwino kwambiri (ngakhale yosagwiritsidwa ntchito kawirikawiri) yophikira nsomba. Kuwotcha kumafuna ntchito yokonzekera pang'ono komanso mafuta owonjezera pang'ono kapena osawonjezera, ndipo mukhoza kuyika mbaleyo ndikulola uvuni kuti ugwire ntchito zonse (poyerekeza ndi zomwe zimafuna nthawi zonse kuphika nsomba) pazakudya zanu zamafuta ochepa.

Kuwotcha ndibwino kwa:

• nsomba zonse (monga trout, red snapper ndi grouper)
• nsomba za nsomba (monga tuna ndi nsomba)
• nsomba zazikulu (monga cod, flounder ndi monkfish)

Mukhoza kuwotcha nsomba zamtundu uliwonse, koma dziwani kuti nsomba zopyapyala zidzaphika mumphindi zochepa chabe. Njirayi ndi mafuta ochepa chifukwa mafuta ochepa kwambiri, ngati alipo, amawonjezeredwa poto. Thupi limakhalabe lonyowa pomwe kunja kumakhala golide, khirisipi, komanso wotumphuka.

Musanawotche nsomba, pangani masentimita atatu kapena anayi kutalika kwake, mainchesi 1/4-inchi, osakanikirana bwino (mwina nsomba zonse kapena timadzi), kuti marinade athe kulowerera mnofu. Zing'onozing'onozi zidzathandizanso kuti zikhale zosavuta kudziwa pamene nsomba zatha: Mnofu uyenera kusanduka opaque ponseponse. Muthanso kuwotcha nsomba pabedi la masamba (zukini, tomato, anyezi, tsabola), zomwe zimaphika limodzi ndi nsomba.

Dziwani zazabwino zokanikiza tofu muzophika zanu zamafuta ochepa!

[chamutu = Kupanikiza tofu: pezani momwe njirayi imathandizira kusinthasintha kwa zakudya zopanda mafuta.]

Kukanikiza tofu ndi njira yowopsa yopangira kusinthasintha kwa mafuta anu ophikira ophikira.

Pali zifukwa ziwiri zokakamiza tofu:

• kuchotsa madzi
• kuphatikizira nyemba zokazinga

3. Njira yochepetsera mafuta ochepa: kukanikiza tofu

Kulimbikira tofu kumachotsa vuto lililonse (mkhalidwe womwe anthu ambiri sakonda), ndipo zotsatira zake ndi malo odulira soya odabwitsa kwambiri pakudya kwanu kwamafuta ochepa. Tofu ndi mapuloteni otsika kwambiri a mapuloteni poyerekeza ndi mapuloteni a nyama (3 ounces of firm tofu ili ndi 2 magalamu a mafuta osakanizidwa ndi 6 magalamu a mafuta, 2.4 omwe ali odzaza, mu 3-ounce lean sirloin steak).

Kupondereza tofu ndi njira yosangalatsa yowonjezerapo mafuta ophikira chifukwa amasintha kusasinthasintha kwa tofu, ndikupangitsa kuti ikhale yolimba komanso yothina ndikupatsanso kamwa ngati "nyama".

Kusindikiza tofu olimba kapena owonjezera owonjezera tofu (olimba ndi owonjezera okhazikika tofu amakhala ndi madzi ocheperako kuposa mitundu yofewa, chifukwa chake amasunga mawonekedwe awo ndipo ndi oyenereradi njirayi; tofu wofewa ndibwino kuvala, kuthira, kutchinga ndi akugwedeza):

• Phulani tofu tofu ndi mapepala a mapepala kuti muwumitse.
• Manga tofu mu chopukutira choyera cha khitchini cha thonje, ikani mu poto wosaya (kuti mutenge madzi aliwonse).
• Pamwamba pa tofu ndi bolodi lolemera kwambiri.
• Pamwamba pa bolodi lodulira ndi miphika (kuti mulemetse bolodi).
• Lolani kuti tofu ayime kwa mphindi 30-60 (kutengera momwe mumafunira cholumikizira).
• Thirani poto pakati pa kukanikiza, ngati kuli kofunikira.
• Gwiritsani ntchito njirayi musanaphimbe ndi kuwotcha tofu, kapena musanawonjezere tofu kuti musonkhezere zokazinga, mphodza, casseroles ndi saladi ndi zakudya zina zamafuta ochepa.

3 Otsika Mafuta Ophika Kalori Odula

1. Kuthira msuzi ndi chimanga m'malo mosakaniza batala ndi ufa.
2. Pogwiritsa ntchito msuzi wopanda nkhuku wopanda mafuta m'malo modzaza mafuta.
3. Kugwiritsa ntchito mafuta onunkhira (sesame) mafuta ochepa amafunikira mafuta ochepa.

Kuti mudziwe zambiri pazakudya zolondola, lembani Maonekedwe!

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