Tayani Mafuta a Mimba Ndi Kusinthana Kwaumoyo Wathanzi

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Tivomerezane, nthawi zina zokometsera zimapanga chakudya; koma zolakwika zitha kukhala zomwe zikulepheretsa sikelo kuti isasunthike. Izi swaps zisanu zitha kukuthandizani kudula ma calories ndikulimbikitsa michere - osapereka nsembe imodzi yokha ya kununkhira:

Trade butter for avocado

Peyala ndi batala wachilengedwe. Mutha kuyala pa chotupitsa cha tirigu pachakudya cham'mawa ndikusangalala ndi kukoma kwake kokomera podziwa kuti supuni imodzi imanyamula ma 3/4 ma calories ochepa. Ndipo pomwe batala limadzazidwa ndi mafuta okhathamira, ma avocado amakhala ndi MUFAs athanzi (mafuta a monounsaturated), vitamini E (anti-antiant okalamba antioxidant), ndi potaziyamu, michere yofunika kwambiri yantchito ya mtima ndi mikangano ya minofu yomwe imakhala ngati diuretic yachilengedwe (aka wamkulu de-bloater).

Sinthanitsani ndi hummus

Kusinthaku kumabweretsa theka la ma calories opitilira kawiri (tbsp awiri osati imodzi) ndipo chifukwa amapangidwa kuchokera ku nyemba ndi adyo, zimakulimbikitsani kudya mapuloteni, michere komanso ma antioxidants. Ndizodabwitsa pachilichonse kuchokera pa sangweji yotseguka yotseguka kapena kukulunga mpaka kuvala kwa saladi wa mbatata yozizira (yesani - ndi yummy).

Gwiritsani ntchito vinaigrette osati munda

Musunga osachepera ma calories 60 pa 1/4 chikho (kukula kwa mpira wa gofu) ndi bonasi: vinyo wosasa wawonetsedwa kuti amawongolera shuga wamagazi ndikuletsa kuchulukitsa kwamafuta. Kafukufuku wina adapeza kuti anthu omwe amadya supuni ya viniga asanadye chakudya chamasana ndi chakudya chamadzulo adataya pafupifupi mapaundi awiri pa masabata anayi - osasintha zina - ndipo adamva kukhutitsidwa.

Sinthani ketchup kwa mpiru zokometsera

Mukayika ketchup pa turkey burger yanu simungaganize ngati msuzi wotsekemera, koma supuni iliyonse imakhala ndi supuni ya tiyi ya shuga woyengedwa. Yatsani kukoma ndi mpiru m'malo mwa 1/3 ya zopatsa mphamvu ndi mtundu womwewo wa khansa yolimbana ndi ma antioxidants omwe amapezeka mu broccoli ndi kabichi.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

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