Musanadandaule za kupasuka kwa shuga, kuyendetsa zakudya zopatsa shuga zowonongeka kungakhale kokwanira kukupweteketsani mutu. Zowonjezereka-ndi njira zina zambiri za shuga pamsika, kumvetsetsa momwe mungagwiritsire ntchito zotsekemera zowonjezera mmalo mwa shuga akhoza kukhala masewera olimbitsa mtima ndi ochita zamakono.
Zakudya zonunkhira zopanda kalori pambali, pali pulogalamu yambiri yamakono yotulutsa kalori yomwe imachokera ku magwero osiyanasiyana kuti muyese mu khitchini.
Pofuna kumvetsetsa kuti ndi njira yabwino yotani yomwe mungayifikitsire, apa pali phokoso la njira zatsopano zopezera shuga. Popeza zakudya zowonjezera zingakhale zowonjezera, tiyeni tione momwe izi zimapangidwira shuga wakale wa shuga komanso njira zabwino zowonjezeramo maphikidwe.
Kuwerengeka kwa Kalori
Ndikoyenera kudziwa kuti pafupifupi zonse zotsekemera za caloric, kuphatikizapo shuga, zili ndi makilogalamu pafupifupi 15 mpaka 20 pa supuni ya supuni, koma ndi pamene kufanana kumatha. Ma ufa ndi syrups awa amatha kukhala ndi digiri yambiri yogwiritsira ntchito, koma zonsezi zimachepetsedwa mochepa kuposa shuga woyera wamba. Popeza njira iliyonse imakhala ndi maonekedwe osiyana, nthawi zina zing'onozing'ono zingakhale zokwanira kukwaniritsa chilakolako chanu chokoma. Zambiri mwa njira zabwinozi ndi shuga zimakhala ndi mavitamini osiyanasiyana ndi mavitamini osiyanasiyana monga vitamini C, vitamini E, vitamini K, vitamini B, iron, potassium, magnesium, zinc ndi calcium, koma popeza ziyenera kuwonongedwa moyenera, Sungadalire zokoma izi ngati chitsimikizo cha zakudya zowonjezera.
Uchi
Pafupifupi aliyense amadziwa bwino ndi madzi achitsulo, a golide. Popeza amatha kulima kuchokera ku mitundu yosiyanasiyana ya maluwa, oyeretsawo ndi osiyana kwambiri. Mchere wochepa kwambiri wa acacia ndi wosavuta komanso wokoma, koma uchi wa clover umakhala wozama komanso wovuta. Chilendo chowopsya kwambiri chikanakhala uchi wochuluka wa buckwheat, motero sizowoneka ngati kukula kwake kamodzi kokwanira kokometsera.
Uchi umadzitamandira mchere wochititsa chidwi kwambiri komanso umapatsidwa mphamvu zokwanira zowonjezera ma antioxidants. Kawirikawiri, mdimawu umakhala wamdima, makamaka mankhwalawa amakhala ndi antioxidants.
Zosakaniza zamadzi monga uchi zingagwiritsidwe ntchito muzophika koma zimasintha mawonekedwe, makamaka zinthu monga cookies, zomwe zimawoneka ngati zochepa kwambiri. Mtengo wokongola kwambiri wa uchi umapangitsa kuti azikhala ndi mavitamini othandizira, komanso amawotcha mafuta ophikira kumbewu kapena mabisiketi atsopano. Uchi umagwirizananso ndi zokhudzana ndi thanzi labwino, koma ena amalemera kwambiri kuposa ena. Pamene aphungu adakalibe ngati kudya uchi kapena kusadya uchi kumalo amatha kumathandizira kulimbana ndi nyengo, siziwoneka kuti zikuvulaza. Pali chifukwa chabwino kuti ana akhanda azipewa uchi mpaka zaka zoposa 1 kuti asatengere mbali iliyonse ya mankhwala a botulism spores.
Ntchito zogwiritsidwa ntchito: mazirazi a nyama, ndiwo zamasamba ndi katundu wophika, sausi, teyi yosangalatsa
Kasukoni Shuga
Mitambo ya shuga yonyezimira yofiira imapangidwa kuchokera ku mtengo wa kokonati. Kokoti ya shuga ndi yotsekemera pang'ono kuposa shuga woyera, ndipo imakhala ndi caramel pansi pa zofanana ndi shuga wofiira. Zili ndi mavitamini okongola kwambiri kotero zimatha kuyima ndi zokopa zamphamvu kuti zikhale yabwino kwa marinades kapena zakumwa za khofi.
Mudzabwezerapo mwayi wotsatsa zokomazi, monga masitolo ogulitsa pa intaneti akugulitsa matumba $ 0.30 pa ounce, omwe nthawi zambiri ndi shuga woyera.
Zomwe zimagwiritsidwa ntchito: cookies, zouma zouma nyama kapena nsomba, cappuccino
Tsiku la Sugar
Njirayi imapangidwa kuchokera ku dothi losakanizidwa lomwe lakhala lopangidwa ndi ufa wonyezimira komanso pang'ono. Tsiku la shuga lingagwiritsidwe ntchito m'malo mwa shuga wofiira ndipo zina zimakhala ndi ufa wa oat kapena mbewu zina kuti zisawonongeke. Tsiku la shuga lili ndi zowonjezera zowonjezereka kuposa zowonjezera zambiri koma izi zimalepheretsa kusokoneza bwino. Gwiritsani ntchito chikhalidwe ichi kuti mupindule pogwiritsira ntchito shuga watsopano mu maphikidwe omwe angapindule ndi mawonekedwe owonjezera ndi pang'ono.
Tsiku la shuga ndi lokoma kwambiri, ndi zovuta kupeza pa masitolo ambiri a njerwa ndi matope, ndipo amagulitsidwa pa intaneti pa $ 0.65 pa ounce.
Ntchito zogwiritsidwa ntchito: cookies, oatmeal, granola
Mabala a mapulo
Kuwonjezerapo kwala chachitsulo kwa tebulo lililonse la kadzutsa, mazira a mapulo angagwiritsidwe ntchito kakhitchini. Mitundu ina ikhoza kukhala yochuluka komanso yosuta pamene ena ali ochepa thupi, okoma, ndi okoma. Koma chonde, fikirani kwa 100 peresenti, mazira a mapulo chifukwa ndiyo yokha yolemekezeka. Mabotolo opangidwa ndi amayi omwe ali ndi "mapepala a pancake" alibe mapulo konse, mmalo mwawo amakhala mabotolo a mabala a chimanga omwe amapangidwa ndi mapulo okoma. Mafuta enieni a mapulo ndi amulungu ophikira. Bwezerani shuga ndi ndalama zofanana za mazira a mapulo kapena mugwiritsire ntchito combo 50/50 ya mazira a mapulo ndi uchi kuti mukhale osakaniza ndi mawonekedwe.
Ntchito zoperekedwa: muffin, custards, pudding, oatmeal
Agave
Agave ndi okoma ... okoma kwambiri, choncho inu mungagwiritse ntchito magawo ang'onoang'ono mukamasambira shuga. Ndi madzi ambiri kuposa uchi ndipo amasungunuka bwino kwambiri. Mukamapangidwanso m'mabotolo, sungani mu kapu 2/3 kapu imodzi pa kapu imodzi ya shuga, ndi kuchepetsa zina zamadzimadzi m'chikhomo ndi chikho cha ¼. Okonda Agave ayenera kuchenjezedwa kuti zokometsetsazi ndizapamwamba kwambiri mu fructose ndipo anthu ena amavutika kwambiri kukumba. Agave amatamandidwa chifukwa chokhala ndi chiwerengero chochepa cha glycemic, kukula kwa zakudya zakutchire mofulumira kumakhudza shuga ya magazi. Ngakhale ali ndi thanzi labwino lomwe limagwirizana ndi zakudya zochepa zowonongeka, agave iyenera kudyetsedwa ndi nzeru yomweyo monga zotsekemera zina. Gwiritsani ntchito madzi akumwa mowa mwachangu kapena musakanizane ndi zipatso mu jamu kapena saladi ya zipatso.
Ntchito zoperekedwa: smoothies, teas, chikopa cha zipatso
Sirasi Zambewu
Msuzi wandiweyani ndi wowopsa wotengedwa kuchokera ku tirigu wakale wotchuka kwambiri. Mafuta a manyuchi ali ndi zokoma zokoma ndi zochepa zomwe zimakhala zofanana ndi zovuta, zokhazokha zokha komanso zamphepete. Zingagwiritsidwe ntchito pophika koma kudula pang'ono pazigawo zina zamadzimadzi zikulimbikitsidwa. Yesetsani mankhwala a manyuchi m'ma sazizi ozizira, zipatso zamtundu uliwonse kapena kuthandiza caramelize masamba odzazinga. Palibe chifukwa chotsanulira madzi okoma awa, pang'ono kumapita kutali.
Ntchito zogwiritsidwa ntchito: Zovala za saladi, sikwashi yokazinga, marinades a nsomba ndi nkhuku