Uri kuedza kukanda uremu here? Nzira yaunogadzira uye kunyanya nzira iyo yawabika inogona kuita basa guru mukubudirira kwako.
Yakadzika-calori mapeji ekugadzirisa achakubatsira kuti ucheke mafuta uye makorikori kubva pane zvaunoda kudya zvekudya. Nenzira iyo iwe unogona kukwanisa kufarira kudya-kwakanaka kunotapira uye kuchengetedza kudya kwako munzira .
Recipe Yakagadzirirwa Kubika
| Panzvimbo ye... | Shandisa ... |
| Misi, yakakwana | Kusina mafuta kana mukaka 1% |
| Mazai | 2 mazai mazai paii kana 1/2 mukombe mazai mazai ega |
| Shuga | Splenda shuga blend |
| Chocolate chips | Zvibereko zvakaoma |
| Nuts | Half inoda kuyerwa (yakashambadzira kutanga) |
| Upfu hwakachena | Nzara yegorosi |
| Cream, rinorema | Nhengo dzakaenzana nehafu nehafu uye asina mafuta asina mukaka |
| Cream, chiedza | Nhengo dzakaenzana 1% mukaka uye mukaka usina mafuta wakabuda |
| Sirimu yakasviba | Chiedza chine muchero wakakera kana mafuta-pasina plain yogurt |
| Butter | Margarine |
| Fruit-flavored yogurt | Gati-isina yogar yakajeka yakakanganiswa nemichero mutsva kana yechando |
| Whipping cream | Mafuta asina kuputirwa kana kutumbuka mukaka wakaoma (wakanyungudutswa) |
| Syrup | Sirasi isina shuga kana shuga-isina kuchengetedza kana zvibereko zvakachena |
| Koconut | Hafu yekawanda inoda kudiwa (yakashambiswa kuti iwedzere kunaka) |
| Chikoro chetsika | Graham cracker kupera |
| Chibereko chine makedheni musirasi | Chibereko chine makedheni mumvura kana mujisi |
General Tips for Healthy Desserts
Uine maitiro ekufambisa kumusoro, iwe unogona kukwanisa kuderedza makoriro mune zvaunoda kuita. Asi pane inenge isina dessert yakagadzirwa yakanyatsonaka pakudya kwako. Asi iwe unogona kunakidzwa nemhosva isina mhosva kana uchichengeta mazano mashomanana mupfungwa:
- Chikamu chekutora ndicho chinhu chinokosha. Iwe unogona kunakidzwa chero chinenge chakanaka kurapwa chero bedzi iwe unofara nazvo muhuwandu. Iva nechokwadi chokuti unodya chete kushumira imwe chete yemudhadha wako waidiwa wakabikwa-kana zviri nani zvakadaro, ingodya hafu!
- Enda kune michero yakaoma. Dzimwe nguva haisi dheedhi yakabikwa asi michero inowedzera mafuta nemakori. Saka chengetedza chisviniro, uchiti kwete kukwapwa kamu cream, uye uchengetedze chocolate tsvina rimwe zuva.
- Zvibereko zvinowedzera inzwi. Unoda kuita dessert yako duku yakabikwa yakaita yakareba uye yakaisvonaka? Wedzera michero! Zvibereko hazvirevi chete mumakorikori asi zvinopawo fibhi-inobatsira fiber kuti ikubatsire kunzwa uchingokura zvakanyanya.
- Tanga ne-low-calorie mapeji. Nepo iwe unogona kushandisa kushandiswa kwekugadzirisa kushandura keroji yenguva dzose, dzimwe nguva zviri nani kuita maudyidhe ayo anowanzoperera mumakori. Meringues, somuenzaniso, inonaka inotsika-calori cookie. Uye keke yezvokudya zvengirozi yakaderera zvikuru mumakirori uye inogona kugutsa nyore zino rako rino. Kana uri kutsvaga zvimwe zvinonaka zvishoma-calori mapeji, tarisa iyi bhuku re -low calorie dessert . Iwe uchanowanawo yummy low-cal inobata neyi -fat-fat cooking guide uyewo pane yedu yakaderera yemadhaka ekudyira .
Kunobva:
Armstrong, Cheryl H., MBA, RD. Purdue Yunivhesiti Yechikoro yeVateri uye Mhuri Sciences. "Top 20 Healthy Recipe Ingredient Substitution" (Handout) Nutrition uye Kuchengetedzwa kwezvokudya Basa rekuwanda kwezvokudya zvinopa.