Amati buttah ndi bettah, ndipo kaya iwo ali ndani, akulondola. Zimakhala zovuta kulimbana ndi kukoma kokoma, kokoma, kukoma kokoma kwa batala, kaya mukukwapula chitumbuwa chodzipangira tokha kapena mukazinga dzira. Ndipo pamene tikuyesera kusunga furiji yathu ndi zinthu zabwino 24/7, nthawi zina ife— kupuma -zatha. Nthawi zina, timaphikira munthu wopanda mkaka kapena wamasamba. Kodi pali china chabwino cholowa m'malo mwa batala? Inde, pali zisanu ndi zitatu zomwe tingapangire.
Koma choyamba, batala ndi chiyani?
Likumveka ngati funso lopusa, koma…kodi mumadziwa yankho lake? (Ayi, sitinaganize choncho.) Butter ndi mafuta ophikira opangidwa kuchokera ku ziwalo zolimba za mkaka, mafuta ndi mapuloteni. Nthawi zambiri mumawona batala wopangidwa kuchokera ku mkaka wa ng'ombe, koma ukhoza kupangidwa kuchokera ku mkaka wa nyama iliyonse (monga mbuzi, nkhosa kapena njati). Zimapangidwa ndi kusakaniza mkaka wamadzimadzi mpaka zolimba zitasiyanitsidwe. Zolimbazo zimasefedwa, kutsanulidwa, kukanda ndikukanikizidwa mu chipika cholimba.
A FDA amafuna kuti chilichonse chogulitsidwa ngati batala chizikhala ndi mafuta osakwana 80% amkaka (ena onse amakhala ndi madzi okhala ndi mapuloteni pang'ono). Lili ndi utsi wochepa umene umapangitsa kuti ziwotche mofulumira mu njira zophikira kwambiri; ikhoza kusungidwa kutentha kwa chipinda, mu furiji kapena mufiriji; ndipo imagwira pafupifupi ma calories 100 pa supuni imodzi.
Nthawi zambiri mumagula ndikuphika ndi batala wa mkaka wa ng'ombe, koma pali mitundu yambiri mkati mwa gululo lokha.
Kodi pali batala wamtundu wanji?
Chokoma kirimu batala. Ngati mukukhala ku United States, uyu ndiye batala yemwe mwina mumagula ku golosale. Amapangidwa kuchokera ku pasteurized cream (kupha mabakiteriya aliwonse), amakhala ndi kukoma kwa batala pang'ono ndipo amatha kuthiridwa mchere kapena osathira mchere.
Batala wosaphika. Batala waiwisi ndi wofanana ndi batala wotsekemera, kupatula mkaka uli waiwisi, kapena wopanda pasteurized. Ili ndi moyo wa alumali wamfupi kwambiri (pafupifupi masiku khumi mu furiji) ndipo chifukwa cha malamulo okhwima a FDA, sangagulitsidwe m'maboma onse.
Batala wokhazikika. Batala wopangidwa kuchokera ku mkaka womwe wafufuzidwa (monga yoghurt) usanachitike. Ndizovuta, zonyezimira komanso tart pang'ono, koma zimaphika monga batala wamba. Pasteurization ndi firiji zisanakhalepo, batala wothira mafuta ndi mtundu wokhawo wa batala; masiku ano, batala wogulidwa m'sitolo nthawi zambiri amapangidwa ndi pasteurized ndiyeno amapakanso ndi zikhalidwe kuti amveke bwino.
Batala wamtundu waku Europe. Mwina munawonapo batala wolembedwa ngati wa ku Ulaya pogulitsira zakudya ndipo mumadabwa ngati chinali malonda chabe. Sikuti: batala wa ku Ulaya, monga Plugrá, ali ndi mafuta ambiri a butterfat-osachepera 82 peresenti-kuposa batala wa ku America. Izi zikutanthauza kuti ili ndi kukoma kokoma komanso kapangidwe kake. (Ndi yabwino kwambiri pophika crusts ya chitumbuwa.) Mabutala ambiri a ku Ulaya amakhala otukuka mwachilengedwe kapena amakhala ndi zikhalidwe zomwe zimawonjezedwa pang'ono.
Kufotokozera batala. Mafuta oyeretsedwa ndi butterfat wangwiro ndipo palibe china. Zimapangidwa ndi kusungunula batala pamoto wochepa kwambiri ndikuchotsa zolimba zamkaka pamene madzi amatuluka. Chotsalira ndi madzi a golide omwe ndi otetezeka kusungidwa kutentha kwa firiji ndipo angagwiritsidwe ntchito m'njira zophikira kutentha kwambiri, monga mafuta.
Ghee. Zopezeka paliponse muzakudya zaku India, ghee ndi pafupifupi mofanana ndi batala woyeretsedwa, ndi kusiyana kwakukulu. Imatenthedwa nthawi yayitali, mpaka zolimba zamkaka zitayamba kufiirira, kenako zimachotsedwa. Imakhala ndi kukoma kwa nuttier komanso toastier.
Kufalikira kapena kukwapulidwa batala. Kodi munayesapo kudzoza batala wozizira, wolimba pa chidutswa chofewa cha mkate? Tsoka. Mitundu yambiri tsopano imagulitsa batala wofalikira kapena wokwapulidwa womwe ndi wofewa ngakhale kutentha kwa firiji, chifukwa cha kuwonjezera mafuta amadzimadzi (monga mafuta a masamba) kapena mpweya.
Ngati mulibe ndodo ya batala m'manja kapena mukusankha kuphika popanda izo, mukhoza kuyesa imodzi mwa zisanu ndi zitatu zoyenerera zolowa m'malo, zambiri zomwe muli nazo kale kunyumba. Onetsetsani kuti mwasankha cholowa mmalo mwa batala kutengera zomwe mukupanga.
Zosakaniza 8 Zomwe Mungasinthe M'malo mwa Batala
Zithunzi za Angelica Gretskaia / Getty1. Mafuta a kokonati
Zakudya pa supuni imodzi:120 kcal
14 g mafuta
0g carbs
0 g mapuloteni
0 g shuga
Zokoma monga: Mafuta a kokonati osayengedwa ali ndi kukoma kokonati, zomwe zingakhale zofunika malinga ndi zomwe mukupanga. Mafuta a kokonati woyengedwa salowerera mu kukoma.
Zabwino kwa: Chilichonse! Mafuta a kokonati ndi cholowa m'malo mwa batala, koma amawala muzakudya zamasamba komanso zotsekemera.
Momwe mungagwiritsire ntchito: Mafuta a kokonati akhoza m'malo mwa batala mu chiŵerengero cha 1 mpaka 1. Ngakhale ndizabwino kwambiri kuphika, sizikhala ngati batala pakuphika. Ma cookies adzakhala ophwanyika ndipo ma pie adzakhala ophwanyika, koma makeke, mikate yofulumira ndi ma muffin sadzakhala osasinthika. Gwiritsani ntchito mafuta ozizira olimba a kokonati popaka ngati chitumbuwa, ndi mafuta a kokonati amadzimadzi m'malo mwa batala wosungunuka.
Yesani: Zakudya Zamasamba ndi Zopanda Gluten Za Apple Blackberry Crumble Tart
2. Kufupikitsa masamba (i.e., Crisco)
Zakudya pa supuni imodzi:
110 kcal
12 g mafuta
0g carbs
0 g mapuloteni
0 g shuga
Zokoma monga: Chifukwa amapangidwa kuchokera ku mafuta a masamba, alibe kukoma.
Zabwino kwa: Maphikidwe ophika omwe amafunikira batala wozizira kapena kutentha kwa chipinda ndi kuphika kwambiri. Simudzapeza kukoma kokoma kwa batala, koma kumachita chimodzimodzi.
Momwe mungagwiritsire ntchito: Bweretsani kufupikitsa batala mu chiŵerengero cha 1: 1.
Yesani: Makapu a Cheater's Vegan Strawberry Shortcake
3. Mafuta a Vegan
Zakudya pa supuni imodzi:
100 calories
11 g mafuta
0g carbs
0 g mapuloteni
0 g shuga
Zokoma monga: Butter ... ndipo sitingakhulupirire kuti sichoncho. (Anayenera kutero.) Timakonda a Miyoko, amene amapangidwa kuchokera ku mafuta a kokonati ndi ma cashews m’malo mwa soya ndi kutukulidwa monga batala wa ku Ulaya, koma Earth Balance imapezekanso mofala.
Zabwino kwa: Chilichonse, koma sizotsika mtengo. Gwiritsani ntchito pamene mukuphika chinachake chomwe sichingakhale chofanana popanda batala.
Momwe mungagwiritsire ntchito: Ndodo zophika zokhala ndi zomera zimatha m'malo mwa batala mu njira iliyonse, kuphika kapena ayi, mu chiŵerengero cha 1 mpaka 1.
Yesani: Vegan Keto Coconut Curry ndi Espresso Chocolate Chip Cookies
4. Mafuta a Azitona
Zakudya pa supuni imodzi:
120 kcal
14 g mafuta
0g carbs
0 g mapuloteni
0 g shuga
Zokoma monga: Malingana ndi mtundu wa mafuta a azitona, amatha kulawa udzu, peppery, maluwa kapena owawa pang'ono.
Zabwino kwa: Kuphika. Chifukwa cha kukoma kwake kosiyana, mafuta a azitona sali abwino kuphika pokhapokha ngati apangidwa kuti apangidwe ndi mafuta a azitona. Koma izo akhoza kusinthidwa ndi batala wosungunuka mu uzitsine weniweni.
Momwe mungagwiritsire ntchito: Gwiritsani ntchito mafuta a azitona kwa batala wosungunuka mu chiŵerengero cha 1 mpaka 1.
Yesani: Keke ya Naked Ndimu ndi Mafuta a Olive
5. Yogurt yachi Greek
Zakudya pa supuni imodzi:
15 zopatsa mphamvu
1 g mafuta
0g carbs
1 g mapuloteni
0 g shuga
Zokoma monga: Tangy, kirimu ndi, um, yoghurt-y.
Zabwino kwa: Maphikidwe ophika, makamaka omwe amayitanitsa kapu imodzi ya batala kapena kuchepera. Apo ayi, yogurt idzawonjezera chinyezi chochuluka ndipo zotsatira zake zimakhala zomaliza. Timalimbikitsanso kugwiritsa ntchito mtundu wamafuta ambiri ngati kuli kotheka.
Momwe mungagwiritsire ntchito: Yogurt yachi Greek imatha kusintha batala mu chiŵerengero cha 1 mpaka 1 mpaka kapu imodzi.
Yesani: Glazed Blueberry Cake
6. Msuzi wa Maapulo Osatsekemera
Zakudya pa supuni imodzi:
10 zopatsa mphamvu
0 g mafuta
3g carbs
0 g mapuloteni
2 g shuga
Zokoma monga: Malingana ngati alibe shuga kapena palibe shuga, maapulosi samakonda kulowerera ndipo sawoneka bwino akagwiritsidwa ntchito m'malo mwa batala.
Zabwino kwa: Ikhoza kuwonjezera batala m'malo mwa ophika ophika ambiri koma popeza si mafuta, sangachite mofanana ndi batala pophika. Gwiritsani ntchito makeke, makeke, ma muffins ndi mikate yofulumira.
Momwe mungagwiritsire ntchito: Maapulosi amatha kusintha batala mu chiŵerengero cha 1 mpaka 1, koma akhoza kupindula ndi mafuta owonjezera monga mafuta a azitona kapena yogurt kuti awonjezere chinyezi, ndipo mapeto ake akhoza kukhala ochepa kuposa momwe angagwiritsire ntchito batala.
Yesani: Chokoleti Chotsitsa Keke
7. Dzungu Puree
Zakudya pa supuni imodzi:
6 zopatsa mphamvu
0 g mafuta
1g carbs
0 g mapuloteni
1 g shuga
Zokoma monga: Likasaphatikizidwa ndi zonunkhira zomwe zadziwika bwino, dzungu limakhala ndi sikwashi-y, kukoma kwamasamba.
Zabwino kwa: Ikhoza kusintha batala muzophika, makamaka zokometsera kwambiri, monga sinamoni kapena chokoleti. Ndilo choloweza m'malo momwe kukoma kwa dzungu kumawonjezera Chinsinsi (monga keke ya zonunkhira).
Momwe mungagwiritsire ntchito: Bwezerani batala ndi dzungu puree mu chiŵerengero cha 1 mpaka 1. Mofanana ndi maapuloauce, kusintha 100 peresenti ya batala ndi puree wa dzungu kungapangitse zotsatira zomaliza.
Yesani: Keke ya Cinnamon Mapepala ndi Cider Frosting
8. Peyala
Zakudya pa supuni imodzi:
23 zopatsa mphamvu
2 g mafuta
1g carbs
0 g mapuloteni
0 g shuga
Zokoma monga: Tikukhulupirira kuti mukudziwa momwe ma avocado amakoma: olemera, okoma komanso a udzu pang'ono.
Zabwino kwa: Peyala imatulutsa chinthu chofewa, chotafuna, koma imatha kulowa m'malo mwa batala muzophika zambiri chifukwa sichilowerera ndale (ndipo imagwira ntchito bwino pamakeke ndi mikate yofulumira). Kumbukiraninso kuti zidzasintha zinthu kukhala zobiriwira.
Momwe mungagwiritsire ntchito: Avocado yakucha imatha kusintha batala mu chiŵerengero cha 1 mpaka 1 muzophika zophika, koma ziyeretseni poyamba. Ganizirani kuchepetsa kutentha kwa uvuni wanu ndi 25 peresenti ndikuwonjezera nthawi yophika kuti muteteze zinthu zanu zophikidwa kuti zisakanike mofulumira kwambiri.
Yesani: Mkate Wa Chokoleti Wawiri
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