Zakudya zambiri zamasamba zimakhala ndi mafuta ochepa, monga masamba obiriwira, masamba owuma (mbatata, maungu, chimanga, nandolo), ndi mbewu zonse. Komabe, simudzawona zizindikiro ngati “mbatata zopanda mafuta” m’misika ya alimi. Koma m'masitolo akuluakulu, pafupifupi dipatimenti iliyonse imakhala ndi mafuta ochepa. Pa paketi ya buledi, tchipisi, crackers, zokometsera saladi, zinthu za mkaka, ndi zakudya zoziziritsa kukhosi, mukhoza kuona mawu akuti “opanda mafuta/ otsika mafuta” papaketipo. Kuti opanga akhale oyenera kulemba "zopanda mafuta" palembapo, chinthucho chiyenera kukhala ndi mafuta osakwana 0,5 g. "Zopanda mafuta" ziyenera kukhala ndi mafuta osakwana 3 g. Izi ndi zofunika kuziganizira. Mutha kukhala mukunena kuti, "Chabwino, sizoyipa kwambiri - zimangotanthauza kuti mulibe mafuta." Poyamba, inde, komabe, tiyeni tifufuze mozama nkhaniyi. Tiyerekeze kuti tikuwona zolembedwa zoterezi pampunga. Msuzi wophikira mpunga umangodzitukumula, kotero ndizotheka kuti ulibe mafuta aliwonse. Ndipo chizindikiro chomwecho pa saladi kuvala, pudding, cookie, kapena zowonjezera zowonjezera mphamvu zowonjezera mphamvu zimati chiyani? Ngati mumaphika zakudya izi kunyumba, mungawonjezere masamba kapena batala, mtedza kapena mbewu kwa iwo - zakudya zonsezi zimakhala ndi mafuta. Ndipo opanga awonjezere china m'malo mwa mafuta. Ndipo kawirikawiri ndi shuga. Kuti m'malo mwa kapangidwe ndi kukoma kwa mafuta, opanga angagwiritsenso ntchito ufa, mchere, emulsifiers osiyanasiyana ndi texturizers. Mukasintha mafuta muzinthu, mtengo wake wopatsa thanzi umachepanso, ndiye kuti, mankhwalawa sangathe kukhutiritsa njala. Kodi shuga amakhudza bwanji thupi? Shuga amakweza shuga m'magazi, pomwe mphamvu zonse zimatsika, ndipo timamva njala kwambiri. Ndipo ngati sitingakhutire ndi chakudya, timafuna kudya china. Hello bulimia. Kuonjezera apo, kusintha mafuta ndi zinthu zina kumapangitsa kuti mankhwalawa awonongeke komanso asakhale okongola m'maso. Zakudya zopanda mafuta, zomwe ziyenera kuperekedwa ku: • zovala za saladi; • crackers; • zokometsera; • sauces kwa pasitala; • puddings; • makeke; • pies; • yogurt; • peanut butter; • mipiringidzo yamagetsi. Musanagule zinthuzi, yang'anani: • kuchuluka kwa shuga m'magazi; • zosakaniza zina ndi chiyani; • ndi ma calories angati omwe ali mu mankhwalawa; • kukula kwake ndi chiyani. Nanga bwanji za chinthu chofananacho chomwe chilibe mafuta ochepa kapena otsika kwambiri? Ngati mukufuna kuchepetsa thupi kapena kungosamala za thanzi lanu, iwalani za zakudya zopanda mafuta. M'malo mwake, sankhani zakudya zonse ndi zakudya zokhala ndi mafuta abwino. Chitsime: myvega.com Translation: Lakshmi
2022-11-11