Ho Fana ka Li-Kitchen tsa rona e le mokhoa o fokolang oa lijo
Ho etsa bophelo bo fokolang ka mafura ho bolela ho etsa liphetoho tse ling likhitsing tsa rona. Empa kichine e tlaase e mafura ke eng? Ka mantsoe a bonolo feela, e nkela lijo tse mafura a phahameng sebaka ka lijo tse fokolang mafura. E boetse e bolela ho nkela sebaka se bitsoang mefuta e mebe ka mafura a monate . E, e, li-cookie tsa sandwich tse peli li lokela ho lahleloa, hammoho le popcorn ea mofuta oo. Empa u se ke ua nyahama, ho na le lihlahisoa tse ngata tse mafura tse fumanehang matsatsing ana, hore mekhoa e meng e ntle e bonolo ho e fumana.
Joale re lokela ho khetha eng le hore na re lokela ho lahleheloa ke eng?
Khetha:
- Oli Mafura a oli , oli ea canola , oli ea mafura, oli e monate, ho pheha ho se nang metsi
- Fish Canned Fish e tletseng metsi, saalmon le sardine
- Meroho ea Kanned le Litholoana Peas, lihoete, poone, beet, li-mushroom, asparagus; diperekisi, phaenepale, lipere (ka sirapo e bonolo)
- Tomate ea Canned Eohle, e tlotsitsoeng kapa e sithabetseng, tomate, langa le le lej purees , lero la langa le le lej (le se nang letsoai le ekelitsoeng)
- Limela le lijo-thollo Linaoa tse mongobo kapa tse omisitsoeng tse mongobo, linaoa tsa pinto, chickpeas (linaoa tsa garbanzo), linaoa tsa liphio, linaoa tsa maoto, lierekisi tse mahlo a mahlo ; raese, lensisi, harese, couscous, quinoa , bulgur
- Paseka Lekhalo le leng le le leng la spaghetti ea koro, penne, lasagna le li-noodle tse ling
- Jars Anchovies, capers, pimientos, pelepele, artichokes, pickles, tamati e sundried, garlic
- Lijo le Li-Stocks Li- soft -fat, tse tlase-sodium tse entsoeng ka makotikoti le metsoako ea sopho; li-broth tse se nang mafura tse nang le mafura, li-bouillon le li-stock li beha haholo
- Litlolo tsa Herbs, linoko le li-seasoning; garlic eohle, pente ea garlic, lekhae la langa le le lej, lekhae le nang le botlolo, le mongobo o tlase oa sodium Worcestershire, sauce e fokotsehileng-sodium le marinades
- Dressings Vinegars, mosetareta, liaparo tsa salate tse fokolang fatše kapa tse se nang mafura le mayonnaise
- Bohobe le lijo -thollo Bohobe bo bong le bo bong, li-roll le li-bagels; phofo ea koro eohle; lijo-thollo tsohle tse kang oatmeal, bran flakes kapa granola e mafura
- Litholoana Tse omisitsoeng Cranberries, cherries, blueberries le morara o omisitsoeng
- Manate le lipeo Lialmonde, makotomane, li-walnuts, linōko, li-pecans; dipeo tsa mokopu, peo ea soneblomo, peo ea sesame, peō ea poppy le peo ea folaxe
- Honey Sugars , molasses, sirase ea maple
- Mefuta e mengata ea li- Pretzels, mafura a mafura a microwave a fokolang fatše, li-crackers tsohle tsa lijo-thollo; pudding e sa lefelloeng tsoekere / mafura le jello, li-appleauce
Hona hase lenane le tebileng, empa le fana ka maikutlo a hore na ke lintho life tse ka sebelisoang ka kichineng e tlaase e le hore u be le lijo tse nang le monate, tse nang le phepo e nepahetseng. Ho kenyelletsa linate, lipeo, oli le tlhapi tse nang le mafura lijong tsa rona li ntle ka mokhoa o lekanyelitsoeng, kaha boholo ba mafura a tsoang mehloling ena ke pelo e phetseng hantle. Etsa bonnete ba hore u reka litholoana le meroho e ngata le e mebala-bala.
Lahla:
- Meonnaise ea kamehla le oli e thehiloeng liaparo
- Ho khutsufatsa, le hoja ho na le phetolelo e sa sebelisoeng fatše e fumanehang
- Tlhapi e tletseng oli le litlhapi
- Lijo tsa kankere
- Li-soups tsa litlama le li-cowders
- Mac mac boxed le chisi
- Pasta e ratoang le lihlahisoa tsa raese
- Linotši tse tsitsitsoeng, ntle le haeba li se na mafura
- Li-mix-gravy, li-cheese sauces, li-pancake le li-biscuit lia kopanya
- Limela tse tsoekere
- Ntho e nang le "karoloana ea hydrogenated" ho letšoao (li-cookie, mahobe, li-donuts, li-muffin)
- Likopi tsa litapole, li-chips tsa poone (ntle le ha li kahoa)
- Bohobe bo tšoeu
- Coffee creamer
Kahoo ke seo u lokelang ho se khetha le ho se lahleheloa ke seo u se etsang. Empa mafura a ka feta le ho feta ho lihatsetsing tsa rona le libakeng tse hloekisang.
Lebese
Ba bangata ba rona re se re entse lebese le feletseng ho lebese la mafura a tlaase. Empa ka nnete, ho noa lebese la 2% ha ho molemo haholo ho rona.
E ntse e na le mafura a 5g a mafura le 3g ea mafura a tletseng 'ngoe ka senoelo se le seng. Ka sebele re lokela ho iketsetsa lebese la nonfat ka ho fetisisa, 'me bonyane le 1% ea lebese. Empa ha e fele moo. Khetha likhalase tsa mafura kapa mafura a mafura a mafura kapa li-yogurts ka liphetolelo tse feletseng tsa mafura, 'me u etse se tšoanang bakeng sa tranelate e bolila.
Cheese
Khetha mahae a mafura a mafura a mafura kapa a mafura, tranese ea tranelate le li-cheese tse thata. ('Nete, tse ling tsa mafura a mafura a tlaase ha li qhibilihe hape ha li pheha.) Chisi ea ricotta ea mofuthu kapa mozzarella ke mekhoa e metle ea mafura a tlaase, le hoja ho boetse ho e-na le liphetoho tse se nang mafura. Leka li-cheese tse matla joaloka Gruyere, Gorgonzola kapa Parmesan ho eketsa tatso ka ho fetisisa.
Butter le Margarine
Bothata ba botoro ke maemo a phahameng a mafura a tletseng 'mele le k'holeseterole; bothata bo nang le margarine (haholo-holo margarine) e ka ba mafura a trans , a hlahang ts'ebetsong ea hydrogenation e fetolang oli ea limela tsa oli meleng e tiileng.
Ho tšela margarine le ho ata ha metsi ho na le tse fokolang kapa ha ho na li-trans, 'me tse ling li na le mefuta e khethehileng e fokolang k'holeseterole e mpe. Tsena e ne e tla ba khetho e ntle.
Mahe
E, li na le likarolo tse phahameng tsa k'holeseterole ea lijo , leha ho le joalo ka litsela tse ling, li kenya mokotla o boima oa phepo e nepahetseng, kaha ke mohloli o moholo oa livithamine le liminerale. Empa kamehla u ka sebelisa makhooa a makhooa kapa baemeli ba mahe ho e -na le hoo, haholo-holo haeba u lokela ho shebella k'holeseterole ea hao. 'Me le haeba u sa e sebelise, sebelisa mahe a feletseng ka mokhoa o fokolang.
Nama
Nama e ncha le lijo tse monate li lokela ho ba tse itšetlehileng ka hohle kamoo ho ka khonehang. Hlokomela hore li-sodium li fumaneha ka morao. E-na le li-dog kapa likhoele tse chesang tsa likhoho bakeng sa nama ea likhomo, 'me u leke li - burgers tsa veggie ho e- na le li -patties tsa nama. Khetha khoho le turkey ka nama e khubelu, empa u sa koalloa feela likhoho; Hona joale sejo sa nama ea kolobe se nkoa se le setlolo joaloka sefuba sa khoho se se nang letlalo .
Litlhapi
Litlhapi - mohlomong litlhapi tse hloekileng ho e-na le litlhapi tsa mafura a phahameng-li lokela ho sebelisoa bonyane habeli ka beke. Etsa bonnete ba hore o kenyeletsa le mefuta e fapaneng ea fatalo e kang saalmone, hobane e na le li- omega-3 tse mafura a mafura a phetseng hantle a pelo.
Re ka sebelisa feela seo re nang le sona likhitjaneng tsa rona, kahoo etsa bonnete ba hore sethala sa hau le sehatsetsing li na le lihlahisoa tse ngata tse mafura, tse nang le phepo e tla u thusa ho theha lijo tse phetseng hantle bakeng sa lelapa lohle. Mona ho na le lijo tse tlaase tse tlaase ka kichineng sa ka, le lintlha tse 20 tse sebetsang tsa ho rema mafura ha u pheha.
Mona ho na le lipotso tse atisang ho botsoa ho fokotsa takatso ea hau bakeng sa tlhahisoleseling ka lijo tse fokolang mafura.