Bathi i-buttah yi-bettah, futhi noma ngabe bangubani, baqinisile. Kunzima ukuphikisana nokhilimu, ukunambitheka okumnandi, okucebile kwebhotela, kungakhathaliseki ukuthi ushaya uqweqwe lwephayi lokuzenzela noma ukuthosa iqanda. Futhi ngenkathi sizama ukugcina ifriji yethu igcwele izinto ezinhle 24/7, ngezinye izikhathi si- phefumula -phelile. Kwesinye isikhathi, siphekela umuntu ongenalo ubisi noma i-vegan. Ingabe ikhona indawo enhle yebhotela? Yebo, kukhona eziyisishiyagalombili empeleni esingancoma.
Kodwa okokuqala, liyini ibhotela?
Kuzwakala njengombuzo ongenangqondo, kodwa...ingabe uyayazi impendulo? (Cha, asizange sicabange kanjalo.) Ibhotela ingamafutha okupheka enziwe ngezingxenye eziqinile zobisi, amafutha kanye namaprotheni. Kungenzeka kakhulu ukuthi ubone ibhotela elenziwe ngobisi lwenkomo, kodwa lingenziwa nganoma yiluphi ubisi lwesilwane esincelisayo (njengembuzi, imvu noma inyathi). Yenziwa ngokuxubha ubisi oluwuketshezi kuze kube yilapho okuqinile kuhlukana. Lawo ma-solids ayahlungwa, akhishwe, akhishwe, axove bese acindezelwa kubhlokhi eqinile.
I-FDA idinga ukuthi noma yini ethengiswa njengebhotela kumele iqukathe amafutha obisi angekho ngaphansi kwamaphesenti angama-80 (okunye ngokuvamile amanzi aneprotheyini encane). Inephuzu eliphansi lentuthu elenza lishise ngokushesha ezindleleni zokupheka ezishisa kakhulu; ingagcinwa ekamelweni lokushisa, efrijini noma efrijini; futhi ibamba cishe ama-calories angu-100 isipuni ngasinye.
Cishe ujwayele ukuthenga nokupheka ngebhotela lobisi lwenkomo, kodwa kunezinhlobo eziningi nakakhulu phakathi kwaleso sigaba sodwa.
Yiziphi izinhlobo zebhotela ezikhona?
Ibhotela elikhilimu elimnandi. Uma uhlala e-United States, leli ibhotela okungenzeka ulithenge esitolo segrosa. Yenziwe ngokhilimu ofakwe i-pasteurized (ukubulala noma yimaphi amagciwane), inokunambitheka kwebhotela elithambile futhi ingafakwa usawoti noma ingafakwa usawoti.
Ibhotela eluhlaza. Ibhotela eliluhlaza lifana nebhotela likakhilimu omnandi, ngaphandle kokuthi ubisi luluhlaza, noma alunasteurized. Inempilo yeshelufu emfishane kakhulu (cishe izinsuku eziyishumi efrijini) futhi ngenxa yomthetho oqinile we-FDA, ayikwazi ukuthengiswa emigqeni yombuso.
Ibhotela elikhulisiwe. Ibhotela elikhulisiwe lenziwa ngobisi olubilisiwe (njenge-yogurt) ngaphambi kokuvuthwa. Iyinkimbinkimbi, i-tangy futhi i-tart kancane, kodwa ipheka njengebhotela elivamile. Ngaphambi kokuba kudliwe ukudla neziqandisi kube khona, ibhotela elikhulisiwe laliwukuphela kohlobo lwebhotela; kulezi zinsuku, ibhotela elithengwe esitolo livamise ukufakwa esikhumbeni bese liphinde ligcotshwe ngamasiko ukuze linikeze ukunambitheka okubabayo.
Ibhotela lesitayela saseYurophu. Kungenzeka ukuthi uke wabona ibhotela elibhalwe ngesitayela saseYurophu endaweni yegrosa futhi wazibuza ukuthi kwakuyinto nje yokumaketha. Akunjalo: Ibhotela yesitayela saseYurophu, njenge-Plugrá, ine-butterfat eningi-okungenani amaphesenti angu-82-kunebhotela laseMelika. Lokho kusho ukuthi inokunambitheka nokuthungwa okucebile nakakhulu. (Kuhle kakhulu ukubhaka ama-pie crusts angenalutho.) Amabhotela amaningi ase-Europe akhiwe ngokwemvelo noma anamasiko anezelwa ukusikisela kwe-tang.
Ibhotela elicacisiwe. Ibhotela elicacisiwe liyibhotela elihlanzekile futhi akukho okunye. Yenziwa ngokubilisa ibhotela ekushiseni okuphansi kakhulu futhi ikhiphe ubisi oluqinile ngenkathi amanzi ehwamuka. Okusele uketshezi olusagolide oluphephile ukuthi lungagcinwa ekamelweni lokushisa futhi lungasetshenziswa ezindleleni zokupheka ezishisa kakhulu, njengamafutha.
Ghee. Itholakala yonke indawo ku-Indian cuisine, ghee kuyinto cishe okufanayo nebhotela elicacisiwe, umehluko owodwa oyinhloko. Ibiliswa isikhathi eside, kuze kube yilapho ubisi oluqinile luqala ukuba nsundu, bese luyasuswa. Inokunambitheka okunomsoco kanye ne-toastier.
Ibhotela elisakazekayo noma eliphehliwe. Wake wazama ukusakaza ibhotela elibandayo, eliqinile ocezwini oluthambile lwesinkwa? Inhlekelele. Imikhiqizo eminingi manje ithengisa ibhotela elisakazekayo noma eliphehliwe elithambile ngisho nasezingeni lokushisa esiqandisini, ngenxa yokwengezwa kwamafutha awuketshezi (njengamafutha emifino) noma umoya.
Uma ungenayo induku yebhotela esandleni noma ukhetha ukupheka ngaphandle kwayo, ungazama enye yalezi zindawo eziyisishiyagalombili ezifanelekayo, eziningi zazo okungenzeka ukuthi usunazo kakade ekhaya. Vele uqiniseke ukuthi ukhetha esikhundleni sakho sebhotela ngokusekelwe kulokho okwenzayo.
8 Izithako Ongazishintsha Ngebhotela
U-Angelica Gretskaia / Getty Izithombe1. Amafutha Kakhukhunathi
Ukudla okunomsoco ngesipuni ngasinye:120 kcal
14g amafutha
0 g ama-carbohydrate
0 g amaprotheni
0g ushukela
Kunambitheka kanje: Amafutha kakhukhunathi angalungisiwe anokunambitheka kukakhukhunathi, okungase kufiseleke kuye ngokuthi wenzani. Amafutha kakhukhunathi acwengisisiwe awathathi hlangothi ekunambithekeni.
Kulungele: Noma yini! Amafutha kakhukhunathi athatha indawo yebhotela esebenza ngezindlela eziningi, kodwa akhanya kuma-dessert e-vegan nasekusetshenzisweni okumnandi.
Isetshenziswa kanjani: Amafutha kakhukhunathi angashintshwa esikhundleni sebhotela ngesilinganiso esingu-1 kuya ku-1. Nakuba ilungele ngokuphelele ukupheka, ngeke iziphathe ngendlela efanayo nebhotela ekubhakeni. Amakhukhini azoba crunchier futhi ophaya bayoba crumbly ngaphezulu, kodwa amaqebelengwane, izinkwa ezisheshayo nama-muffin ngeke kushintshwe. Sebenzisa amafutha kakhukhunathi aqinile abandayo ekusetshenzisweni okufana noqweqwe lukaphaya, namafutha kakhukhunathi awuketshezi esikhundleni sebhotela elicibilikile.
Izame: I-Vegan kanye ne-Gluten-Free Apple Blackberry Crumble Tart
2. Ukunciphisa Imifino (okungukuthi, i-Crisco)
Ukudla okunomsoco ngesipuni ngasinye:
110 kcal
12g amafutha
0 g ama-carbohydrate
0 g amaprotheni
0 amagremu ushukela
Kunambitheka kanje: Ngenxa yokuthi yenziwe ngamafutha emifino, ayinakho ukunambitheka.
Kulungele: Amaresiphi okubhaka abiza ibhotela elibandayo noma izinga lokushisa legumbi kanye nokuthosa okujulile. Ngeke uthole ukunambitheka okumnandi kwebhotela, kodwa kuzoziphatha cishe ngendlela efanayo.
Isetshenziswa kanjani: Faka ukufushaniswa kwebhotela ngesilinganiso esingu-1:1.
Izame: Izindebe ze-Cheater's Vegan Strawberry Shortcake
3. Ibhotela yeVegan
Ukudla okunomsoco ngesipuni ngasinye:
100 kcal
11g amafutha
0 g ama-carbohydrate
0 g amaprotheni
0g ushukela
Kunambitheka kanje: Ibhotela…futhi cishe asikholwa ukuthi akunjalo. (Bekufanele.) Sithanda iMiyoko’s, eyenziwe ngamafutha kakhukhunathi nama-cashews esikhundleni sesoya futhi ekhuliswe njengebhotela lesitayela saseYurophu, kodwa i-Earth Balance nayo itholakala kabanzi.
Kulungele: Konke, kodwa kuyavunywa ukuthi akushibhile. Yisebenzise uma ubhaka into engeke ifane ngaphandle kwebhotela.
Isetshenziswa kanjani: Izinti zokubhaka ezisekelwe ezitshalweni zingashintsha ibhotela kunoma iyiphi iresiphi, ukubhaka noma cha, ngesilinganiso esingu-1 kuya ku-1.
Izame: I-Vegan Keto Coconut Curry kanye ne-Espresso Chocolate Chip Cookies
4. Amafutha E-Olive
Ukudla okunomsoco ngesipuni ngasinye:
120 kcal
14g amafutha
0 g ama-carbohydrate
0 g amaprotheni
0 amagremu ushukela
Kunambitheka kanje: Kuye ngohlobo lwamafutha omnqumo, inganambitha utshani, i-peppery, izimbali noma ibaba kancane.
Kulungele: Ukupheka. Ngenxa yokunambitheka kwawo okuhlukile, uwoyela we-olive awulungele ukubhaka ngaphandle uma kuyiresiphi eyenziwe ngokukhethekile ukuze yenziwe ngamafutha omnqumo. Kodwa yona kungaba shintshaniswa ngebhotela elincibilikisiwe ngephinki langempela.
Isetshenziswa kanjani: Sebenzisa amafutha omnqumo ngebhotela elicibilikile ngesilinganiso esingu-1 kuya ku-1.
Izame: Ikhekhe Lemonti Enqunu Nesendlalelo Samafutha E-Olive
5. I-yogurt yesiGreki
Ukudla okunomsoco ngesipuni ngasinye:
15 kcal
1g amafutha
0 g ama-carbohydrate
1 g amaprotheni
0g ushukela
Kunambitheka kanje: I-tangy, i-creamy futhi, um, iyogathi-y.
Kulungele: Amaresiphi okubhaka, ikakhulukazi lawo abiza inkomishi eyodwa yebhotela noma ngaphansi. Uma kungenjalo, i-yogurt izofaka umswakama omningi futhi ibangele umkhiqizo wokugcina ominyene. Futhi sincoma ukusebenzisa inguqulo yamafutha agcwele noma nini lapho kunokwenzeka.
Isetshenziswa kanjani: Iyogathi yesiGreek ingashintsha ibhotela ngesilinganiso esingu-1 kuya ku-1 kuze kufike kunkomishi eyodwa.
Izame: Ikhekhe Le-Blueberry Elikhazimulayo
6. I-Apulasauce Engenashukela
Ukudla okunomsoco ngesipuni ngasinye:
Ama-calories angu-10
0g amafutha
3 g ama-carbohydrate
0 g amaprotheni
2g ushukela
Kunambitheka kanje: Inqobo nje uma ingenaswidi noma ingenashukela, i-appleauce inambitha ukungathathi hlangothi futhi ayibonakali kahle uma isetshenziswa esikhundleni sebhotela.
Kulungele: Inganezela esikhundleni sebhotela kubapheki abaningi ababhakiwe kodwa njengoba ingewona amafutha, ngeke iziphathe ngendlela efanayo nebhotela ekuphekeni. Yisebenzise kumakhekhe, amakhekhe, ama-muffin nezinkwa ezisheshayo.
Isetshenziswa kanjani: I-Applesauce ingashintsha ibhotela ngesilinganiso esingu-1 kuya ku-1, kodwa ingase izuze emafutheni engeziwe afana namafutha omnqumo noma iyogathi ukuze uthole umswakama owengeziwe, futhi umphumela wokugcina ungase ube minyene kunalokho obungawenza uma usebenzisa ibhotela.
Izame: Ikhekhe Lokulahla Kashokoledi
7. Pumpkin Puree
Ukudla okunomsoco ngesipuni ngasinye:
6 ama-calories
0g amafutha
1 g ama-carbohydrate
0 g amaprotheni
1g ushukela
Kunambitheka kanje: Uma lingabhangqwe nezinongo zikaphaya ezijwayelekile, ithanga empeleni linesikwashi, ukunambitheka kwemifino.
Kulungele: Ingashintsha ibhotela ezimpahleni ezibhakiwe, ikakhulukazi ezinambitheka kakhulu, njengesinamoni noma ushokoledi. Kuyindlela enhle lapho ukunambitheka kwethanga kuzothuthukisa iresiphi (njengekhekhe lezinongo).
Isetshenziswa kanjani: Shintsha ibhotela nge-puree yethanga ngesilinganiso esingu-1 kuya ku-1. Ngokufanayo ne-appleauce, ukufaka esikhundleni samaphesenti angu-100 ebhotela nge-puree yamathanga kungabangela umphumela wokuphela oqinile.
Izame: Ikhekhe Leshidi Lesinamoni eline-Cider Frosting
8. Ukwatapheya
Ukudla okunomsoco ngesipuni ngasinye:
23 kcal
2g amafutha
1 g ama-carbohydrate
0 g amaprotheni
0g ushukela
Kunambitheka kanje: Sithemba ukuthi uyazi ukuthi ukwatapheya unambitheka kanjani: ucebile, unokhilimu kanye notshani obuncane.
Kulungele: Ukwatapheya uzokhiqiza umkhiqizo othambile, ohlafunwayo, kodwa ungafaka ibhotela ezimpahleni eziningi ezibhakwayo ngoba awuthathi hlangothi (futhi usebenza kangcono kakhulu kumaqebelengwane nezinkwa ezisheshayo). Khumbula, futhi, ukuthi kuzoshintsha izinto zibe luhlaza.
Isetshenziswa kanjani: Ukwatapheya ovuthiwe ungangena esikhundleni sebhotela ngesilinganiso esingu-1 kuya ku-1 ekuphekeni kokubhaka, kodwa uwuhlanze kuqala. Cabangela ukwehlisa izinga lokushisa kuhhavini wakho ngamaphesenti angu-25 futhi wandise isikhathi sokubhaka ukuze uvimbele izinto zakho ezibhakiwe ukuthi zingansundu ngokushesha.
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