Ubuchwephesha obulula bokupheka ngamanqatha aphantsi

Umxholo

• Ukucoca i-frying yindlela enesondlo yokusika iikhalori ngelixa usenza ukutya okunempilo kunye okumnandi usebenzisa iindlela zokupheka ezinamafutha asezantsi.
• 1. Ubuchule bokupheka obunamafutha asezantsi: nyusa ugcada
• Ukuloba iintlanzi kubandakanya ixesha elincinci lokulungiselela kwaye akukho mafutha ongezelelweyo, ukwenza iintlanzi zokupheka ngokugcoba indlela eyoyikekayo yokusika iikhalori ezingafunekiyo.
• 2. Indlela yokupheka enamafutha aphantsi: ukupheka intlanzi ngokurosa
• Ukucinezela i-tofu yindlela eyoyikekayo yokongeza ukungahambelani kwindawo yakho yokupheka enamafutha asezantsi.
• 3. Ubuchule bokupheka obunamafutha asezantsi: ukucofa itofu
• Abasiki beCalorie abasikiweyo beCalorie ezi-3
• Uphengululo lwe

Ukucoca i-frying yindlela enesondlo yokusika iikhalori ngelixa usenza ukutya okunempilo kunye okumnandi usebenzisa iindlela zokupheka ezinamafutha asezantsi.

Ukukhetha ukutya okunesondlo, okunesondlo linyathelo lokuqala lokudala ukutya okunempilo, okunamafutha asezantsi. Kodwa izithako ziyinxalenye nje yenkqubo. Ukulungiselela kunye neendlela zokupheka ozisebenzisayo ukuguqula ezo zithako zibe kukutya okunamafutha asezantsi kubalulekile ngokulinganayo. Njengokuba:

• Xa utshintshela kwi-pan-frying uye kwi-roast, okanye usuka ekuvuseleleni ukwenza i-frying, uphepha iikhalori ezingenakubalwa kunye negrama.
• Xa usebenzisa i-tofu endaweni yenyama, awugcini nje ukusika amanqatha kodwa ugcine ngexesha lokupheka, kananjalo, kuba i-tofu ithatha nje imizuzu embalwa ukufudumeza.
• Nge-tofu uya kufumana idosi yokutya ye-soy isoflavones, enokunciphisa umngcipheko kwezinye iintlobo zomhlaza webele kunye ne-ovari kunye nokunciphisa ukukhanya okutshisayo kwaye kunokubangela ukukhula kwamathumba.

Ke, kule nyanga, zama ubuchule obutsha obuchazwe kula maphepha mathathu. Ungazithanda iziphumo kangangokuba ukucinezela i-tofu, ukuvusa u-frying kunye nokupheka iintlanzi kunokuba yimikhwa emitsha.

1. Ubuchule bokupheka obunamafutha asezantsi: nyusa ugcada

Ukucoca i-frying yindlela yokupheka enamafutha asezantsi kuba ifuna ukugcina izithako zihamba rhoqo epanini, ngenxa yoko kufuneka ioyile encinci ukuthintela ukunamathela. Ioyile isetyenziselwa ukongeza incasa.

Ukuqala:

• Seta i-wok okanye i-skillet ebanzi phezu kobushushu obuphezulu kude kube shushu.
• Yongeza i-seasonings efana negalikhi kunye nejinja kuqala, kulandele inyama, emva koko imifuno. (Inyama ihlala iphekwa kuqala, emva koko isuswe ukuze i-drippings ikwazi ukunambitha imifuno; inyama ibuyiselwe kwi-wok ekugqibeleni.) Kodwa i-fries ayifuni inyama: Ungabetha ukutya okwanelisayo kwemifuno ephantsi ngemizuzu.
• Icebo lokuqhayisa ngokugqibeleleyo kukulungiselela: sika kwaye ulinganise zonke izithako ngaphambi kokuba i-wok ishushu; kanye xa kuqala ukupheka akukho xesha layo nantoni na eyenye.
• Ukuvuselela rhoqo kubalulekile ukuze zonke izithako zidibane rhoqo nepani eshushu.

Funda ukuze ufumanise ukuba ukupheka iintlanzi ngokugcoba yinkqubo ebalaseleyo.

[isihloko = Ukupheka intlanzi ngokurosa: iingcebiso malunga nobu buchule bokutya kwakho okunamafutha aphantsi.]

Ukuloba iintlanzi kubandakanya ixesha elincinci lokulungiselela kwaye akukho mafutha ongezelelweyo, ukwenza iintlanzi zokupheka ngokugcoba indlela eyoyikekayo yokusika iikhalori ezingafunekiyo.

Ungadibanisa iintlanzi ezigcadiweyo kuninzi lokutya kwakho okumnandi okunamafutha asezantsi!

2. Indlela yokupheka enamafutha aphantsi: ukupheka intlanzi ngokurosa

Ukugoba, ngakumbi kwi-450 ° F okanye ngaphezulu, yeyona ndlela ibalaseleyo (nangona ingaqhelekanga) yokulungiselela iintlanzi. Ukuqhotsa kubandakanya ubuncinci bomsebenzi wamalungiselelo kunye namanqatha amancinci okanye akukho nto yongeziweyo, kwaye ungafaka isitya kwaye uvumele i-oveni yenze wonke umsebenzi (vs. Uqwalaselo oluqhubekayo lweemfuno zentlanzi yokupheka) kwizidlo zakho ezinamafutha aphantsi.

Ukuqhotsa yeyona nto ilungileyo:

• intlanzi epheleleyo (efana ne-trout, i-red snapper kunye ne-grouper)
• iintlanzi zentlanzi (ezifana ne-tuna kunye ne-salmon)
• iifillet ezishinyeneyo (ezifana ne cod, flounder kunye ne monkfish)

Unokugcoba nayiphi na intlanzi, kodwa qaphela ukuba iintlanzi ezincinci ziya kupheka kwimizuzu nje embalwa. Obu buchule bunamafutha asezantsi kuba mancinci kakhulu, ukuba akhona, amanqatha ayongezwa epanini. Inyama iya kuhlala ifumile ngelixa ngaphandle iba ligolide, ikrisimesi, inencasa.

Ngaphambi kokutshisa iintlanzi, yenza ezintathu ukuya kwezine ubude obuyi-2-intshi, i-1/4-intshi-ejulile, i-slits edibeneyo kunye nephezulu (ingaba yintlanzi okanye i-fillet yonke), ngoko i-marinade inokungena enyameni. Ezi slits ziya kwenza kube lula ukucacisa xa intlanzi iphelile: Inyama kufuneka ijike i-opaque yonke. Unokutshisa intlanzi kwibhedi yemifuno (i-zucchini, utamatisi, i-anyanisi, i-bell pepper), eya kupheka ngokufanelekileyo kunye neentlanzi.

Fumana izibonelelo zesondlo zokucinezela i-tofu ekuphekeni kwakho okunamafutha asezantsi ngokulandelayo!

[isihloko = Ukucofa itofu: fumana indlela obu buchule bongeza ngayo ukuguquguquka kwizidlo ezinamafutha aphantsi.]

Ukucinezela i-tofu yindlela eyoyikekayo yokongeza ukungahambelani kwindawo yakho yokupheka enamafutha asezantsi.

Kukho izizathu ezibini zokucinezela i-tofu:

• ukususa amanzi
• ukudibanisa i-curd yembotyi

3. Ubuchule bokupheka obunamafutha asezantsi: ukucofa itofu

Ukucinezela i-tofu kuphelisa nayiphi na i-crumbliness (umgangatho ongathandwa ngabantu abaninzi), kwaye isiphumo sisiqhekeza esimnandi sesoya sesoya ngokutya kwakho okunamafutha aphantsi. I-Tofu yifom ye-protein ephantsi xa kuthelekiswa neprotheni yenyama yezilwanyana (ii-ounces ezi-3 ze-tofu eqinile iqulethe i-2 gram ye-fat unsaturated vs.

Ukucinezela i-tofu yindlela emnandi yokongeza kwi-repertoire yakho yokupheka enamafutha asezantsi kuba iyatshintsha ukungqinelana kwe-tofu, iyenze ibe denser kunye ne-chewier kwaye uyinike i-mouthfeel ngakumbi "enjengeyenyama".

Ukucinezela ibhloko ye-tofu eqinileyo okanye eyongezelelweyo (i-tofu eqinile kunye ne-extra-firm iqulethe amanzi angaphantsi kuneentlobo ezithambileyo, ke zigcina ukumila kwazo kwaye zilungele le ndlela; Shukuma):

• Pat ibhloko yetofu ngeetawuli zephepha ukuze uyomise.
• Gquba i-tofu kwitawuli ecocekileyo yekhitshi, uyibeke epanini engenzulwanga (ukuqokelela nawaphi na amanzi).
• Phezulu i-tofu kunye nebhodi yokusika enzima.
• Phezulu ibhodi yokusika ngeembiza (ukulinganisa ibhodi phantsi).
• Vumela i-tofu ime imizuzu engama-30-60 (kuxhomekeke kwindlela ofuna ngayo ibhloko).
• Khupha i-pan kwisiqingatha ngokucinezela, ukuba kuyimfuneko.
• Sebenzisa obu buchule ngaphambi kokuba uhlambulule kwaye ugcobe i-tofu, okanye ngaphambi kokuba ungeze i-tofu ukuze udibanise i-fries, i-stews, i-casseroles kunye neesaladi kunye nokunye ukutya okunamafutha aphantsi.

Abasiki beCalorie abasikiweyo beCalorie ezi-3

1. Ukujija isosi ngestarch cornstarch endaweni yomxube wesiko webhotela.
2. Sebenzisa umhluzi wenkukhu ongenamafutha endaweni yokutya okunamafutha.
3. Sebenzisa ioyile enencasa kakhulu (isesame) ukutya okunamafutha asezantsi kufuna ioyile encinci.

Ukuze ufumane iingcebiso ezintle malunga nokutya okulungileyo, bhalisela Ubume!

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