Mukudabwa chifukwa chake mukulemera (kapena kutayika) pamene mukusamala zomwe mumadya? Mumayang'anitsitsa magawo ena, ndikudzipereka nokha m'mawa, ndikuwoneka nkhuku zanu zowonongeka pamasana, ndikudya hafu yokha yanu kuresitora, ndipo komabe simukupita patsogolo pa msinkhu.
Dzipatseni chitsimikizo chotsatira!
Kodi mukugwiritsa ntchito ma mayonesi pa sangweji yanu, ndikutsanulira mulu wa mkaka ndi shuga mu khofi yanu, mukumira saladi yanu mu kuvala ndi kukweza kaloti zanu ndi guacamole? Mudzadabwa ndi momwe zinthu izi zikuwonjezeredwa mwamsanga, ngakhale pamene mukukamba zokhudzana ndi thanzi labwino, monga guac.
Tayang'anani m'munsi mwa zina mwa calorium condiments (makilogalamu amalembedwa pa supuni ya supuni) kuti mudziwe komwe mungapitirize. Ndipo onani kuti nthawi zina mungagwiritse ntchito kuposa supuni, kotero muyenera kuchulukitsa nambalayi pansi ndi chiwerengero cha mautumiki omwe mumagwiritsa ntchito kuti mupeze molondola.
- Butter - makilogalamu 100
- Cream tchizi - makilogalamu 50
- Bakha msuzi - makilogalamu 40
- Guacamole - makilogalamu 25
- Gawo & Half - 20 calories
- Zakudya zonunkhira - makilogalamu 52
- Ketchup - makilogalamu 20
- Mayonesi (nthawi zonse) - 95 ma calories
- Mafuta a azitona - makilogalamu 120
- Kuvala zovala (nthawi zonse) - 70 calories
- Kirimu wowawasa - makilogalamu 23
- Shuga - makilogalamu 60
- Msuzi wa tartar - makilogalamu 32
- Vinaigrette kuvala - 50 calories
Ngati simungasunge magazini ya chakudya , tsopano ikhoza kukhala nthawi yoyesera. Simusowa kuti mulowe mosalekeza-tsiku limodzi kapena awiri akhoza kukhala okwanira kukudziwiritsani kuti zikhozi zowonjezerazi zikulowa mu zakudya zanu. Popanda kutchulidwa, kusunga kope la chakudya nthawi zambiri kumathandiza kuthandizira mndandanda wanu chifukwa mumangodziwa zomwe mumayankhula.
Ndipotu, kafukufuku amasonyeza kuti anthu omwe amayang'ana zakudya zawo amadwala kwambiri kuposa omwe sali.
Ngati condiments kwenikweni ndi choipa, mukhoza mosavuta kupanga (ndi zokoma) swaps. Nazi mfundo zochepa zokoma, zamakono zomwe mungafune kuyesa:
Njira Yoyera Kuvala Masamba Anu
Kuvala kavalidwe ndi njira yabwino kwambiri yodzikongoletsera saladi-koma imathandizanso ngati zokometsera zokoma. Yesetsani kukhala nokha pakhomo ndi kukolola phindu la kuchepa pang'ono ndi sodium. Kuchuluka kwa sodium ndi vuto chifukwa kungachititse kuti magazi azitha kuwonjezereka ndipo zingayambitsenso kupuma.
Chomera Chopangira Chipangizo
Zoonadi, guacamole imadzazidwa ndi mafuta a moyo wathanzi, komanso ndi okongola kwambiri. Ndinapeza njira yokondwera ndi kukoma komweko koma kwa theka la makilogalamu. Amatchedwa Salsa-Mole: Gwiritsani ntchito guac yofanana ndi salsa. Mukhoza kusangalala ndi chikho cha ΒΌ cha ma 55 owonjezera.
Zowonjezera Zakudya Zakudya Zambiri
Kirimu yamtengo wapatali imapereka zokometsera zabwino, zokometsera zokhazikika, koma zingathenso kutsekemera kulikonse. Sakanizani mafuta odzola ndi m'malo mwake ndi nonfat bwino Greek yogurt, yomwe ili m'munsi mwa makilogalamu komanso apamwamba mu mapuloteni.
Sandwichi Yapang'ono Yolalikira
Mungagwiritse ntchito mayo ofunika pa masangweji anu monga njira yosavuta kudzipulumutsira ma calories.
Kapena mungayese njira yodabwitsa iyi: hummus. Chopangidwa kuchokera ku nkhuku zoyera, mankhwalawa amapereka mlingo wa fiber ndi mapuloteni. Kuphatikizana, ndi zosinthika; mungathenso kusangalala nazo monga kumangirira ndi zikopa.