Chinsinsi chosavuta komanso chokoma cha msuzi wopangidwa kunyumba

Luso la zokometsera: Kukhudza kopatsa thanzi komanso kokoma kwa mbale zanu

Kuphika ndi luso lomwe limaphatikiza miyambo, luso, komanso, mochulukira, chidziwitso cha thanzi. M'dziko lomwe kufunafuna njira zopepuka komanso zopatsa thanzi kwakhala chinthu chofunikira kwambiri, kupeza bwino pakati pa kukoma ndi thanzi ndi vuto losalekeza. Misuzi, monga njira yabwino kwambiri yophikira mbale zambiri, si yosiyana. Ichi ndichifukwa chake, masiku ano kuposa kale lonse, Chidwi chopanga mitundu yopangidwa kunyumba komanso yathanzi ya zokometsera izi chawonjezekaM'nkhaniyi, tifufuza momwe tingapangire zakudya zopatsa thanzi komanso zokoma kukhala chimodzi mwa zakudya zogwiritsidwa ntchito kwambiri mu gastronomy: msuzi wopepuka wopangidwa kunyumba.

Ndi msuzi uti wabwino pa zakudya?

Tikamalankhula za zakudya, kaya pofuna kuchepetsa thupi, kukhala ndi moyo wathanzi, kapena kungosamalira zakudya zathu, sosi zimatha kukhala zothandiza kapena mdani. Zosankha zambiri zomwe zimapezeka m'masitolo zili ndi shuga wowonjezera, mafuta osapatsa thanzi komanso zosungira zomwe zingawononge khama lathu. Komabe, pali Misuzi yabwino kwambiri pa zakudya zomwe sizimangowonjezera kukoma kokha, komanso zimathandiza kuti pakhale zakudya zoyenera.

Ma sosi abwino kwambiri kuti aziwonjezera zakudya zanu

1. Msuzi wa AvokadoNdi gwero labwino kwambiri la mafuta abwino, ulusi, ndi ma antioxidants. Kuphatikiza apo, kapangidwe kake kosalala kangalowe m'malo mwa zakudya zokhala ndi ma calories ambiri.

2. Msuzi wa phwetekere wopangidwa kunyumbaYopangidwa ndi tomato watsopano, anyezi, adyo ndi zitsamba, ndi gwero la vitamini C ndi lycopene, antioxidant yamphamvu.

3. Msuzi wa mpiruNdi ma calories ochepa komanso kukoma kochuluka, ndibwino kudya nyama yokazinga kapena ndiwo zamasamba.

4. Msuzi wa yogurt wachilengedweZimaphatikiza mapuloteni opanda mafuta ndi asidi omwe amawonjezera chakudya chilichonse popanda kuwonjezera ma calories owonjezera.

5. Msuzi wobiriwiraYopangidwa ndi zitsamba monga parsley, basil, ndi cilantro, ndi njira yabwino kwambiri kwa iwo omwe akufuna kuchepetsa kudya mafuta okhuta.

Ndi msuzi uti wopatsa thanzi kwambiri?

La msuzi wathanzi Ndi chakudya chomwe sichimangowonjezera kukoma kokha komanso chimaperekanso ubwino wopatsa thanzi popanda kukhala ndi ma calories ambiri kapena mafuta osapatsa thanzi. Pakati pa zakudya zomwe tatchula pamwambapa, ndi msuzi wa tomato wokometsera Imadziwika kuti ndi imodzi mwa zakudya zopatsa thanzi komanso zogwiritsidwa ntchito m'njira zosiyanasiyana. Pansipa, tifufuza momwe tingapangire msuzi wopepuka komanso wokoma uwu.

Ubwino wa msuzi wa phwetekere wopangidwa kunyumba

• Wolemera mu mavitamini ndi michereTomato ndi gwero labwino kwambiri la vitamini C, potaziyamu, ndi vitamini A.
• Gwero la ma antioxidantsLycopene, yomwe ndi antioxidant yomwe imapezeka mu tomato, yagwirizanitsidwa ndi ubwino wa thanzi la mtima komanso kuchepetsa chiopsezo cha khansa zina.
• Ma calories ochepaMwa kuphika kunyumba, titha kuwongolera zosakaniza ndikuchepetsa kuchuluka kwa ma calories.

Kodi salsa yopangidwa kunyumba ili ndi ma calories angati?

Chimodzi mwa zinthu zofunika kwambiri posankha msuzi ndi kuchuluka kwa ma calories omwe ali nawo. Ma sosi ogulitsa nthawi zambiri amakhala ndi pakati pa 50 ndi 100 kcal pa kutumikira kulikonsekutengera ndi zosakaniza zomwe zagwiritsidwa ntchito. Komabe, pokonzekera msuzi wopepuka wopangidwa kunyumba, tingathe kuchepetsa chiwerengerochi kwambiri.

Momwe mungachepetsere ma calories mu msuzi wanu wopangidwa kunyumba

1. Gwiritsani ntchito mafuta ochepaM'malo mowonjezera mafuta ambiri a azitona, sankhani kutsanulira pang'ono kapena kusintha ndi msuzi wa masamba.

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   Sankhani zosakaniza zatsopano komanso zachilengedwePewani kuwonjezera shuga ndi zinthu zotetezera zomwe zimapezeka mu sosi zamalonda.

3. Onjezani ulusiUlusi sikuti umangowonjezera kapangidwe kake kokha, komanso umakupangitsani kumva kukhuta kwa nthawi yayitali.

4. Onjezani zonunkhira ndi zitsambaKukoma sikuyenera kuchokera ku mafuta. Zokometsera monga oregano, chitowe, kapena paprika zimatha kupangitsa kuti ikhale yokoma kwambiri popanda kuwonjezera ma calories.

Kodi mungagwiritse ntchito chiyani m'malo mwa mayonesi?

Mayonesi ndi chinthu chofala kwambiri mu msuzi wambiri, koma mafuta ake okhuta kwambiri komanso kuchuluka kwa ma calories kumapangitsa kuti ikhale chisankho chosayenera. Mwamwayi, pali njira zina zomwe zingasinthidwe. njira zina zokoma komanso zopepuka zomwe zingalowe m'malo mwake popanda kutaya kukoma.

Njira zina zabwino m'malo mwa mayonesi

1. Yogurt yosavuta

Yogati yopanda mafuta ndi njira yabwino kwambiri yowonjezera kukoma kokoma ku msuzi wanu. Imaperekanso mapuloteni opanda mafuta ambiri ndipo imachepetsa kwambiri kuchuluka kwa ma calories.

• ChinsinsiSakanizani magalamu 150 a yogati yachilengedwe ndi mpiru pang'ono, madzi a mandimu ndi zitsamba zatsopano kuti mulawe.

2. Avocado

Avocado sikuti imangopereka mawonekedwe okoma okha, komanso ndi gwero la mafuta abwino.

• ChinsinsiSakanizani avocado yakucha ndi kusakaniza ndi madzi a mandimu, anyezi odulidwa, ndi cilantro.

3. Puree wa dzungu

Dzungu lokazinga ndi losenda ndi njira ina yodyera ya vegan komanso yopanda ma calories ambiri yomwe ingapangitse kuti muwonjezere thupi lanu ku msuzi wanu.

• ChinsinsiWiritsani magalamu 200 a dzungu mpaka litafewa, liphanyeni ndikusakaniza ndi zonunkhira kuti mulawe.

4. Hummus

Hummus, yopangidwa kuchokera ku nkhono, ndi chakudya chokhala ndi mapuloteni ambiri komanso ulusi wambiri.

• ChinsinsiSakanizani magalamu 100 a hummus ndi madzi a mandimu, ufa wa adyo, ndi parsley watsopano.

5. Kirimu wa soya

Zabwino kwa iwo omwe akufuna njira ina ya vegan komanso yopanda mafuta ambiri.

• ChinsinsiGwiritsani ntchito supuni imodzi ya kirimu wa soya ndipo sakanizani ndi mpiru, mpiru wa tirigu wonse, ndi viniga wa balsamic.

Pomaliza

Mu dziko lomwe kukoma ndi thanzi ndizofunikira, sosi zopangidwa kunyumba zimakhala zothandiza kwambiri pa zakudya zilizonse. Mwa kusankha zosakaniza zatsopano, kuchepetsa mafuta osapatsa thanzi, komanso kufufuza njira zina zopangira zinthu zatsopano, tikhoza kusangalala ndi zakudya zokoma zopanda mlandu. msuzi wopepuka wopangidwa kunyumba Sikuti ndi njira yopatsa thanzi yokha, komanso imatithandiza kutulutsa luso lathu kukhitchini. Chifukwa chake, musaope kuyesa ndikupereka maphikidwe anu kukhala apadera!