Iibhombu ezinkulu kakhulu zokupheka ikhalori ezibangela ukutyeba kobunzima

Umxholo

• Ukutya ezimbini
• Imithombo ekhohlisayo yeswekile
• Ukoyisa ioyile
• Ukukhetha ngelixa upheka
• Ngaphezulu kweSalting
• Izidlo sangokuhlwa ezifanelekileyo
• Iiresiphi zemveli
• Uphengululo lwe

Ukulungiselela ukutya ekhaya kuhlala kunempilo kunokutya ngaphandle-ngaphandle kokuba usenza ezi mpazamo zilula ukuzilungisa. Abapheki abanolusu babelana ngeyona bhombu inkulu yokupheka ekhaya-kunye neendlela zokucheba amakhulu eekhalori kwisidlo ngasinye. (Ukufumana iingcebiso ezingaphezulu zokutya ekhaya, jonga ezi Iindlela ezili-11 zokuFaka-Ubungqina beKhaya lakho.)

Ukutya ezimbini

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Iinxalenye ezinkulu azibonakali kwiindawo zokutyela kuphela. Iiresiphi ezininzi zivelisa ii-servings ezine, ngoko ke unokuba uthoba ngaphezulu kunesidingo sakho somzimba.

Ukulungiswa kwe-Skinny: Ukuba upheka ezimbini kwaye iresiphi yenza i-4 servings, ngoko nangoko yahlula-hlula iresiphi ibe yipleyiti e-4 kwaye ubeke intsalela kwizikhongozeli ezibini ukuze utye ukutya okushiyekileyo, utsho ingcali yezondlo kwezokutya uMichele Dudash, R.D., umbhali we Ukutya Okucocekileyo Kweentsapho Ezixakekileyo. Okanye utye isidlo sakho kwiipleyiti zokulawula isahlulo okanye ngokusebenzisa izixhobo zokulinganisa, ezithatha uqikelelo ngaphandle kobukhulu bokukhonza.

Imithombo ekhohlisayo yeswekile

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Awunakulahla icephe leswekile kwibele lenkukhu yakho, akunjalo? Ezinye iisosi, ukunxitywa kwesaladi, kunye nezinto zokuhambisa zilayishwe iswekile-ke wenza loo nto, utshilo uStephanie Sacks, RD, umbhali Yintoni le Ifolokhwe Ngaba Uyayitya? Iswekile egqithileyo ayisijeli kumanqatha kuphela, ikwonyusa nendlala kuba ibangela ukuba iswekile egazini lakho lityibilika kwaye lonakalise.

Ukulungiswa kolusu: Tshintsha iilokhwe ezithengwa evenkileni kunye ne-marinades ngokulula, iinguqulelo zasekhaya, iSacks ithi. Endaweni yokunxiba ebhotileni, uphose isaladi nge teaspoon yeoli yomnquma kunye neviniga, okanye incasa ivuselela i-fries ngejinja entsha kunye ne-sodium ephantsi yesosi yesodium endaweni ye-teriyaki. Kwaye rhoqo khangela uluhlu lwezithako phambi kokuthenga. Ukuba iswekile (okanye elinye lamagama eswekile afihliweyo: isiraphu yengqolowa, isiraphu yengqolowa ephezulu yesiraphu, isiraphu yelayisi, imithombo, okanye nantoni na ephela ngo "ose"), yenye yezinto zokuqala ezine, yibuyisele eshelufini.

Ukoyisa ioyile

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I-oyile ithululela kwizinga le-120 calories ngeglug nganye. Ukuguqulelwa: umlambo wesibini ungongeza ngaphezulu kweekhalori ezingama-350 kwi-fry yakho okanye isaladi.

Ukulungiswa kolusu: Ukugcina iikhalori kwisheke, sebenzisa ibrashi ye-pastry ukugqoka i-pan ngeoli, okanye udlulisele ioli kwibhotile yokutshiza kunye ne-spritz yokugqoka. Zombini ezi ndlela zithintela ukunamathela kwiikhalori ezingama-30 kuphela. Endaweni yokuthambisa amaphepha okubhaka ngeoyile, umgca ngephepha elenzelwe isikhumba ukwenza ubungqina obungenantonga, ngaphandle kwekhalori. (Jonga ngakumbi i-15 yeeNgcebiso zokupheka ezisempilweni ezivela kwiiPros zoKutya.)

Ukukhetha ngelixa upheka

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Ukuqhekeza phantsi amantongomane okanye isilayi setshizi ngaphambi kokuba uwaphose kwisaladi yakho okanye uyongeze kwisandwich yakho kunokuthetha ukuba utya i-100 okanye ngaphezulu kweekhalori ngaphambi kokuba uqale ukuluma isidlo sangokuhlwa.

Ukulungiswa kolusu: Fumana eyakho ndibeke indawoKwilizwe lokupheka, oko kuthetha ukuba zonke izithako zakho zilinganisiwe ngaphambi kokuba upheke. Ukuba iresiphi ifuna iipunipoons ezi-2 zee-walnuts okanye i-1/2 yekomityi yetshizi, setha izithako ezilinganisiweyo kwizitya ezincinci, emva koko ubeke izithako kude ukuze ungabi nakutya ngqo engxoweni. Okanye ukuze ufumane i-snack ene-calorie ephantsi, beka izilayi zeseleri okanye iminqathe yomntwana oza kuyitya ngelixa upheka.

Ngaphezulu kweSalting

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Ukufafaza ityuwa eninzi kunokuthetha ukuba uyakufumana ukubamba emva kwesidlo sangokuhlwa, utshilo uDudash. Ngaphezu koko, ityuwa ikwenza uphelelwe ngamanzi emzimbeni-kwaye imizimba yethu ihlala iphosisa ukuphelelwa ngamanzi emzimbeni ngenxa yendlala.

Ukulungiswa kolusu: Ngaphambi kokuba ungeze ityuwa ekutyeni kwakho, ixesha kunye namayeza amatsha, i-lemon zest okanye ijusi, okanye ukutshiza iviniga, utshilo uDudash. Bongeza i-flavour ngaphandle kwe-sodium, kwaye i-taste buds yakho ayiyi kuphosa ityuwa. Kwaye uye kwiinguqu ezinesodium ephantsi kwezi zitya zinetyuwa eninzi: isosi yetumato, umhluzi kunye neesuphu, kunye nokusika okubandayo.

Izidlo sangokuhlwa ezifanelekileyo

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Akukho nto ilula njengokukhonkxa isidlo sangokuhlwa sokutya okuneqhwa, kodwa ngeekhalori ezingaphantsi kwama-300 kwisidlo ngasinye (kunye nenxalenye yobungakanani bepuck yeHockey), isidlo sangokuhlwa esineqhwa asonelanga ukukubamba ngaphezulu kweyure okanye ezimbini.

Ukulungiswa kwe-Skinny: Phinda ucinge "ngokulula" kwaye uhambe ngokutya okulula, okwemizuzu eli-15. Zama inkukhu egcadiweyo (unokwenza i-bunch ekuqaleni kweveki) ngokubilisa kwisingxobo irayisi emdaka, kunye nomphunga kwingxowa yemifuno. Okanye zama isaladi epakishwe nge-avokhado ecoliweyo kunye neembotyi ezakhiwe. Zonke zinekhalori ezisezantsi kodwa zikunika ukutya okunesondlo kunye nokutya okuninzi ukugcina indlala ingasekho, utshilo uSacks. (Okanye zama ukupheka ukutya okuxabisa iveki kwangethuba. Bona iGenius Meal Planning Ideas kwiVeki esempilweni ukuze uqalise.)

Iiresiphi zemveli

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Isaladi yeqanda likaMakhulu, ii-cutlets zomama zenkukhu-uninzi lwezinto ozithandayo zosapho ezifikelela kwiresiphi yakho yokufumana zilayishwe ngamafutha kunye neekhalori.

Ukulungiswa kolusu: Uninzi lweeresiphi zinokulungiswa ngaphandle kokuncama incasa. Ukutya okuphekiweyo okunjengeenkukhu ezisikiweyo okanye isonka seqanda esineesonka, yambathise ingqolowa yesonka, ugalele ioyile yomnquma kwaye uyose eontini, utshilo uDudash-uya kuhlala unencasa "eqhotsiweyo". Kwiisaladi ezisekwe kwimayo, buyisela imayo ngeavokhado ecujiweyo okanye iyogathi yeGreek, iSacks ithi. Nokuba wenza ntoni ukutya, iipesenti ezingama-50 zepleyiti yakho kusafuneka ziqulathe iziqhamo kunye nemifuno.

Uphengululo lwe