Hanyoyi masu Sauƙi na dafa abinci

Wadatacce

• Gyaran soya wata hanya ce mai gina jiki don yanke adadin kuzari yayin ƙirƙirar abinci mai daɗi da daɗi ta amfani da dabarun dafa abinci mara mai.
• 1. Ƙananan dabarun dafa abinci mai kitse: motsawa
• Roasting kifi ya ƙunshi ɗan gajeren lokacin shiryawa kuma babu ƙara mai, yin kifin dafa abinci ta hanyar gasa kyakkyawar hanya don yanke adadin kuzari maras so.
• 2. Dabarar dafa abinci mara ƙiba: dafa kifi ta hanyar gasa
• Latsa tofu hanya ce mai ban sha'awa don ƙara haɓakawa zuwa ma'anar dafa abinci mai ƙarancin kitse.
• 3. Ƙananan dabarar dafa abinci mai mai: latsa tofu
• 3 Masu ƙarancin Calorie Masu Dafa Abinci
• Bita don

Gyaran soya wata hanya ce mai gina jiki don yanke adadin kuzari yayin ƙirƙirar abinci mai daɗi da daɗi ta amfani da dabarun dafa abinci mara mai.

Zaɓin abinci mai ƙoshin lafiya, abinci mai gina jiki shine matakin farko na samar da abinci mai ƙoshin lafiya. Amma abubuwan da ake amfani da su sune kawai ɓangare na tsari. Hanyoyin shirye -shirye da dafa abinci da kuke amfani da su don juyar da waɗancan sinadaran zuwa abinci masu ƙarancin kitse suna da mahimmanci. Misali:

• Lokacin da kuka canza daga soyayyen kwanon rufi zuwa gasa, ko daga sautéing zuwa motsawar soya, kuna guje wa adadin kuzari da gram mai mai yawa.
• Lokacin da kuke amfani da tofu a maimakon nama, ba kawai kuna yanke mai ba amma kuna adana lokacin dafa abinci, shima, saboda tofu yana ɗaukar mintuna kaɗan kawai don zafi.
• Tare da tofu za ku kuma sami kashi na abincin soya isoflavones, wanda zai iya rage haɗarin wasu nau'ikan nono da kansar ovarian da sauƙaƙe walƙiya mai zafi kuma yana iya hana ci gaban ciwace -ciwacen.

Don haka, a wannan watan, gwada sabbin dabarun da aka bayyana a cikin waɗannan shafuka uku. Kuna iya son sakamakon sosai don latsa tofu, soya da dafa kifi na iya zama sabbin halaye.

1. Ƙananan dabarun dafa abinci mai kitse: motsawa

Soyawa babbar dabara ce ta dafa abinci mai ƙarancin kitse domin tana buƙatar kiyaye abubuwan da ake buƙata su ci gaba da tafiya a cikin kasko, don haka ana buƙatar mai kaɗan don hana tsayawa. Mafi yawancin ana amfani da man don ƙara dandano.

Don farawa:

• Sanya wok ko skillet mai fadi akan zafi mai zafi har sai yayi zafi.
• Ƙara kayan yaji kamar tafarnuwa da ginger da farko, sai nama, sannan kayan lambu. (Sau da yawa ana dafa nama da farko, sannan a cire shi don ɗigon ruwa ya ɗanɗana kayan lambu; ana mayar da naman zuwa wok a ƙarshe.) Amma soyayen soya baya buƙatar nama: Kuna iya yin bulala mai gamsarwa mai ƙarancin cin ganyayyaki a cikin mintuna.
• Dabarar zuwa cikakken soyayyen soya shine shiri: yanke da auna duk kayan abinci kafin wok yayi zafi; da zarar an fara girki akwai ɗan lokaci don wani abu.
• Ƙunƙwasawa na yau da kullun yana da mahimmanci don duk abubuwan haɗin gwiwa su kasance cikin hulɗa akai -akai tare da kwanon rufi mai zafi.

Karanta don gano yadda dafa kifi ta hanyar gasa shine kyakkyawar dabara.

[kanun labarai = Dafa kifi ta hanyar gasawa: nasihu game da wannan dabarar don ƙarancin abincin ku.]

Roasting kifi ya ƙunshi ɗan gajeren lokacin shiryawa kuma babu ƙara mai, yin kifin dafa abinci ta hanyar gasa kyakkyawar hanya don yanke adadin kuzari maras so.

Kuna iya haɗa gasasshen kifin a cikin yawancin abincin ku masu ƙarancin mai!

2. Dabarar dafa abinci mara ƙiba: dafa kifi ta hanyar gasa

Gurasa, musamman a 450 ° F ko sama, hanya ce mai kyau (ko da ba a saba amfani da ita ba) don shirya kifi. Gurasa ya ƙunshi ƙaramin aikin shiryawa da ƙarami ko babu mai mai yawa, kuma za ku iya fitar da kwano a ciki kuma ku bar tanda ta yi duk aikin (vs. kulawar da ake buƙata don dafa kifi yana buƙatar) don ƙarancin abincin ku.

Gasa shi ne mafi kyau ga:

• duk kifi (kamar kifi, jan maciji da ƙungiya)
• kifin kifi (kamar tuna da salmon)
• kauri mai kauri (kamar cod, flounder da monkfish)

Kuna iya gasa kowane irin kifi, amma ku lura cewa ƙananan kifayen kifi za su dafa a cikin 'yan mintuna kaɗan. Dabarar tana da ƙarancin kitse saboda kaɗan, idan akwai, ana ƙara mai a cikin kwanon. Naman zai ci gaba da danshi yayin da waje ya zama zinare, kintsattse, ɓawon burodi.

Kafin kifaye kifi, yi uku zuwa hudu 2-inch tsawo, 1/4-inch-zurfi, ko'ina sarari slits tare da saman (ko dai dukan kifi ko fillet), don haka marinade iya shiga cikin jiki. Hakanan waɗannan tsaga za su sauƙaƙa tantance lokacin da kifi ya ƙare: Naman ya kamata ya zama mara nauyi. Hakanan zaka iya gasa kifi akan gadon kayan lambu (zucchini, tumatur, albasa, barkono kararrawa), wanda zai dafa daidai tare da kifin.

Gano fa'idodin abinci mai gina jiki na latsa tofu a cikin ƙarancin dafaffen mai mai gaba!

[header = Danna tofu: gano yadda wannan dabarar ke ƙara haɓakawa ga ƙananan abinci mai mai.]

Latsa tofu hanya ce mai ban sha'awa don ƙara haɓakawa zuwa ma'anar dafa abinci mai ƙarancin kitse.

Akwai dalilai guda biyu don latsa tofu:

• don cire ruwa
• don ƙulla ƙwanƙolin wake

3. Ƙananan dabarar dafa abinci mai mai: latsa tofu

Danna tofu yana kawar da duk wani ɓarna (mai inganci da mutane da yawa ba sa so), kuma sakamakon haka shine cutlet na waken soya mai ban sha'awa don ƙananan abincin ku. Tofu wani nau'in furotin ne mai ƙarancin kitse idan aka kwatanta da furotin nama na dabbobi (3 oganci na tofu mai ƙarfi ya ƙunshi gram 2 na kitse mara ƙima da gram 6 na mai, 2.4 daga cikinsu sun cika, a cikin steak sirloin 3-ounce).

Matsa tofu wata dabara ce mai daɗi don ƙara wa ɗan littafin dafa abinci mai ƙarancin kitse saboda yana canza daidaiton tofu, yana mai da shi girma da taunawa kuma yana ba shi ƙarin "mai kama da nama".

Don latsa tofu mai ƙarfi ko ƙaramin ƙarfi (tofu mai ƙarfi da ƙarin ƙarfi yana ɗauke da ƙarancin ruwa fiye da nau'ikan taushi, don haka suna riƙe da sifar su kuma sun fi dacewa da wannan dabarar; tofu mai laushi ya fi dacewa da sutura, tsoma, puddings da girgiza):

• Pati tofu tare da tawul ɗin takarda don bushe shi.
• Kunsa tofu a cikin tawul ɗin dafa abinci na auduga mai tsabta, sanya shi a cikin kwanon rufi mara zurfi (don tattara kowane ruwa).
• Sanya tofu tare da katako mai nauyi.
• Sama allon yankan da tukwane (don auna allon ƙasa).
• Bari tofu ya tsaya na mintuna 30-60 (gwargwadon yadda ƙaramin abin da kuke son toshewar yake).
• Lambatu kwanon rufi rabin ta latsa, idan ya cancanta.
• Yi amfani da wannan dabarar kafin yin jita-jita da gasa tofu, ko kafin ƙara tofu zuwa fries, stews, casseroles da salads da sauran abinci maras nauyi.

3 Masu ƙarancin Calorie Masu Dafa Abinci

1. Kaya miya tare da masarar masara maimakon cakuda man shanu-gari na gargajiya.
2. Yin amfani da broth kaji marar kitse maimakon nau'in mai-mai.
3. Yin amfani da mai mai ɗanɗano (sesame) don haka ƙarancin abinci mai ƙima yana buƙatar ƙarancin mai.

Don ƙarin nasiha mai kyau game da cin abinci daidai, yi rajista zuwa Siffa!

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