Puas yog koj sim poob phaus? Txoj kev uas koj ua thiab tshwj xeeb tshaj yog txoj kev uas koj ci tau tuaj yeem ua si zoo rau hauv koj txoj kev vam meej.
Low-calorie recipe substitutions yuav pab txo koj cov rog thiab calorie ntau ntau ntawm koj nyiam cov khoom qab zib. Ntawd txoj kev uas koj tseem muaj peev xwm them taus kom txaus siab rau kev noj zaub mov zoo noj qab haus huv thiab ua kom koj cov zaub mov ntawm txoj kev khiav .
Cov Ntawv Tshaj Tawm Rau Kev Noj Tsuag
| Siv qhov ... | Siv ... |
| Mis, tag nrho | Tsis muaj roj lossis 1% mis |
| Qe | 2 qe dawb rau ib lub qe los yog 1/2 khob hloov qe rau ib lub qe |
| Qab zib | Splenda qab zib sib tov |
| Chocolate chips | Txiv hmab txiv ntoo qhuav |
| Ceev | Ib nrab ntawm cov nqi yuav tsum tau (toasted ua ntej) |
| Dawb hmoov | Cov hmoov nplej tag nrho |
| Cream, hnyav | Sib npaug li cov mis ib nrab thiab nrab thiab tsis muaj roj evaporated |
| Cream, lub teeb | Sib npaug 1% mis nyuj thiab tsis muaj roj evaporated mis nyuj |
| Qaub cream | Pom qaub qaub los yog tsis muaj rog dawb yogurt |
| Butter | Margarine |
| Txiv hmab txiv ntoo-flavored yogurt | Cov mis tsis muaj rog dawb yogurt tov nrog cov txiv hmab txiv ntoo tshiab los yog khov dua |
| Whipping cream | Rog dawb-whipped topping lossis evaporated skim milk (chilled) |
| Syrup | Qab zib tsis muaj piam thaj los yog tsis muaj piam thaj uas tsis muaj piam thaj los yog txiv hmab txiv ntoo pureed |
| Txiv maj phaub | Ib nrab ntawm yuav tsum tau muaj (toasted yuav txhim khu lub tsw) |
| Tso zis tsob nroj | Graham cracker crust |
| Txiv hmab txiv ntoo nyob kas poom hauv syrup | Txiv qaub nyob hauv dej los yog kua txiv hmab txiv ntoo |
Cov Tswv Yim Rau Kev Noj Qab Haus Huv
Nrog cov khoom noj khoom haus hloov saum toj no, koj yuav tsum tau txo cov calorie ntau ntau hauv koj cov khoom uas koj nyiam. Tab sis yuav luag tsis muaj ci cov khoom qab zib uas zoo tiag tiag rau koj kev noj haus. Tab sis koj muaj peev xwm txaus siab rau qhov kev tiv thaiv tsis pub dawb yog hais tias koj khaws ob peb lub tswv yim hauv siab:
- Kev tswj hwm tus tswj hwm yog qhov tseem ceeb. Koj muaj peev xwm txaus siab yuav luag txhua qab zib yog tias koj txaus siab rau hauv kev mob. Nco ntsoov tias koj tsuas noj ib zaug xwb ntawm koj cov khoom qab zib uas nyiam ua-los yog zoo dua, tsuas yog noj ib nrab xwb!
- Hla lub creamy toppings. Qee lub sij hawm nws tsis yog cov khoom noj qab zib tab sis qhov sib tw uas ntxiv rog thiab calorie ntau ntau. Tshem tawm lub npoo, hais tsis pub txhuam cov nplaum, thiab txuag cov qhob noom xim kasfes rau lwm hnub.
- Txiv hmab txiv ntoo ntxiv ntim. Koj puas xav ua rau koj cov khoom qab zib me me zoo dua thiab zoo nkauj dua? Ntxiv txiv! Txiv hmab txiv ntoo tsis yog tsuas muaj calorie ntau ntau, tab sis nws kuj muaj kev noj haus fiber ntau los pab koj xav tias nrawm dua.
- Pib noj cov zaub mov qes tsawg. Thaum koj tuaj yeem siv cov kev hloov los hloov txoj kev qhia hauv ib txwm, tej zaum nws zoo dua los ua cov khoom qab zib uas tsis tshua muaj calories. Meringues, piv txwv li, yog ib qho khoom qab zib uas tsis muaj calorie pes tsawg. Thiab cov ncuav mog qab zib noj zaub mov muaj roj tsawg heev hauv calorie ntau ntau thiab tuaj yeem siav tau koj cov hniav qab zib. Yog tias koj tab tom nrhiav dua qes zaub mov qis qis dua, mus saib cov npe ntawm cov khoom qab zib tsawg tsawg . Koj tuaj yeem nrhiav tau qee tus yummy low-cal treats nrog cov kev qhia ua cov roj tsawg thiab ua rau peb cov khoom noj khoom haus tsawg tsawg .
Source:
Armstrong, Cheryl H., MBA, RD. Purdue University School of Consumer and Family Sciences. "Tshaj 20 Daim Ntawv Tshaj Lij Cov Khoom Noj Qab Nyob Zoo" (Phau Ntawv Qhia) Kev Noj Qab Haus Huv thiab Zaub Mov Kev Ruaj Ntseg Rau Cov Neeg Muab Khoom Noj.