Novi recepti

Novinečev vodnik po mini hladilniku

Novinečev vodnik po mini hladilniku

Najboljši način za reševanje te težave je, da v svojo sobo vzamete mini hladilnik. Ne opravičujte se, kot da je "vaša soba premajhna" ali "imate sostanovalca, ki bi lahko pojedel vse." Namesto tega pomislite, kako priročno vam ne bi bilo iti v kuhinjo, da vzamete tisto ledeno mrzlo… steklenico vode.

Fotografija Smita Jain

Mini hladilnik ne hrani samo hrane v notranjosti, ampak lahko nanjo postavite tudi hrano. Enostavno preprosto zložite škatle s kokicami, žitaricami in testeninami skupaj ali na njih položite banane in drugo sadje in zelenjavo, zaradi česar so bolj dostopne vašim željam.

Fotografija Smita Jain

Največja težava, s katero se boste soočili, je, da ste edini, ki se spomnite, kdaj se vam bo hrana poslabšala, a vse, kar morate storiti, je, da vzamete belo tablo in nanjo napišete datum poteka, preden v posodo položite katero koli hrano. hladilnik.

Fotografija Smita Jain

Običajno je številčnica mini hladilnika 1-7, pri čemer je 1 najhladnejša nastavitev, 7 pa najtoplejša. Kontrolnik sem nastavil na številko 3 ali 4, saj s tem moja hrana ostane sveža. Prijazen opomnik: ne podcenjujte moči mini hladilnika. Če daste roko v hladilnik in menite, da ni dovolj hladno, se verjetno motite.

Zaupaj mi.

Nekoč sem imel hrano, za katero je bilo videti, da je čez noč odpotoval na Antarktiko. Napaka novincev.

Oglejte si izvirno objavo, Rookiejev vodnik po mini hladilniku na Univerzi Spoon.

Več dobrih stvari z Univerze Spoon si oglejte tukaj:

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  • Ultimate Chipotle Menu Hacks
  • Copycat Chick-Fil-A recept za sendvič
  • Znanost za hrepenenjem po hrani
  • Kako narediti svojo mandljevo moko

Založite zdrav hladilnik

Kaj dati v hladilnik, da zagotovite hranljivo prehrano.

Zdrava prehrana bi bila veliko lažja, če bi nekdo očistil hladilnik, se znebil smeti in napolnil police s hranilnimi možnostmi. Če živil z visoko vsebnostjo maščob, z visoko vsebnostjo soli in z nizko vsebnostjo vlaknin ni na vidiku (Chubby Hubby, kdo?), Je verjetnost, da bodo prišli iz misli ―in iz ust, večja. Toda dokler ne najdete nutricionista-slash ―osebnega pomočnika, ki bo delo opravil namesto vas, pokukajte v ta zdrav hladilnik. Poglejte si ga še enkrat, preden se odpravite v supermarket, saj vas bo morda oddaljil od Cool Whip.

Mlečni izdelki in sponke

Humus
Kadice imejte pri roki in vrečke otroškega korenja. Kombinacija je prigrizek z nizko vsebnostjo maščob in visoko vsebnostjo beljakovin, alternativa koščkom sira ali peščici piškotov.

Sir
Mehke, mehke sire zamenjajte z ostrimi, tršimi. Majhna količina vsebuje veliko okusa, s čimer prihranite tako dolarje kot maščobe. Poiščite stara Cheddar in Parmigiano-Reggiano.

Jajca
Jajca hranite v škatli na spodnji polici, da preprečite izgubo ogljikovega dioksida in vlage. Lupine lahko izgledajo neprepustne, vendar so prekrite z drobnimi luknjicami, ki lahko absorbirajo vonjave in okuse.

Maslo in margarina
Uporabite pravo maslo, kjer šteje, vendar zmerno. Paličice hranite v pokriti posodi. (Zamrznjene palčke, ki jih ne uporabljate.) Ko gre za margarino, so mehke vrste v kadi in tiste z oznako »brez maščob« edini zdravi nadomestki masla.

Piščančja juha
Kupite ga v škatlah, ki jih je mogoče zapreti. Uporabite ga za kuhanje riža, pire krompirja ali praženje zelenjave za bogat okus brez masla ali olja. (Dodajte juho v toplo ponev s pokrovom za zelenjavo in kuhajte, dokler se ne zmehča.) Poiščite juho z nizko vsebnostjo natrija ali organsko.

Jogurt
Tako kot pri mleku raje uživajte z nizko vsebnostjo maščob namesto nemastnega, da uživate več okusa. Lahko jo pečete ali odcedite skozi filter za kavo za jogurt in quotcheese. & Quot

Mleko
En odstotek mleka ima dovolj maščobe za peko, vendar ni zdravo za pitje. Kupujte mleko v neprozornih posodah, da ga zaščitite pred svetlobo, kar lahko zmanjša vsebnost vitaminov.

pomarančni sok
Izberite sok, obogaten s kalcijem. V okusu ni skoraj nobene razlike, s pitjem enega kozarca pa dobite tretjino priporočenega dnevnega vnosa kalcija.

Olja, voda, pridelava

Prelivi za solate
Vaše najbolj zdrave možnosti prelivanja v steklenicah so vinaigrete, narejene z olivnim oljem, če pa imate kremne prelive šibko mesto, jih lahko podaljšate (in pojeste manj kalorij), tako da jih razredčite z mlekom, blagim riževim kisom ali zeliščnim čajem. Preden postrežete solato s prelivom, je ključ do manjše porabe.

Majoneza
Raje se odločite za majonezo z nizko vsebnostjo maščob in ne z nizko vsebnostjo holesterola. Navadna majoneza sicer nima veliko holesterola, vendar ima veliko maščobe.

Pijače
Filtrirano vodo ali lonček imejte v hladilniku, pri roki pa imejte vedno hladno, osvežilno in zdravo pijačo. (Poraba sode v ZDA je leta 1994 presegla porabo mleka in še vedno narašča.)

Ostanki
Ostanke žlice ― tudi v steklenih ali plastičnih posodah, ki so primerne za mikrovalovno pečico, tudi za vzemite s seboj. Nekateri pladnji za vzem in kad za jogurt so narejeni iz neke vrste plastike, ki lahko pri visokih temperaturah izluži kemikalije v hrano. Izogibajte se ponovnemu segrevanju v plastičnih posodah, ki niso označene za varne v mikrovalovni pečici.

Zelena solata in zelenjava v vrečah
Vrečke otroške špinače in druge solatne zelenjave upoštevajte kot nabor nakupovalnega seznama. Za najdaljši rok trajanja kupite predhodno oprano zelenico v vrečkah za eno sorto (krhki listi v solatnih mešanicah se najprej pokvarijo in lahko uničijo celotno embalažo). Po potrebi jih kombinirajte z bolj ekonomično solato, kot je ledena gora.

Proizvajajte
Postavite pridelke na svoje mesto. To na splošno pomeni, da je v celoti iz hladilnika (paradižnik in tropsko sadje) ali v enem od spodnjih košev, kjer se nadzira vlažnost. Ko zelenjava izgubi vlago, postane šepava in lahko izgubi vitamine. Če izpustite čez noč, lahko špinača izgubi kar 50 odstotkov vitamina C.

Olja
Oljčno, oljno olje in sezamovo olje so vaše najbolj zdrave možnosti. Če imate vse tri, boste pripravljeni na skoraj vse vrste kuhanja. Vse je najbolje hraniti v hladilniku, ker oksidirajo, ko so izpostavljeni toploti in svetlobi. Oksidirana olja imajo grenak okus in lahko sproščajo proste radikale, ki so povezani s številnimi zdravstvenimi tveganji. Ohlajena olja lahko postanejo motna, vendar se pri sobni temperaturi bistrijo.

Zamrzovalnik

Pripravljena živila
Pakirani obroki so v razumnih porcijah, vendar z visoko vsebnostjo natrija. (Večina natrija v ameriški prehrani prihaja iz pripravljenih živil, ne pa iz tistega, kar uporabljamo pri kuhanju ali ga potresemo po mizi.) Z domačimi zamrznjenimi živili, jih tesno zavijte, označite z datumom. Obroke, shranjene v zamrzovalniku, je treba porabiti v treh mesecih.

Cela zrna
Rjavi riž, polnozrnata moka in ovsena kaša so najboljša zrna za zalogo, vendar jih je treba hraniti na hladnem. Za razliko od rafiniranih zrn (belih), cela zrna vsebujejo zunanje otrobe, pa tudi notranje seme ali kalčke. Klice vsebujejo nekaj maščobe. Tako kot olja za kuhanje lahko tudi ta maščoba oksidira pri sobni temperaturi.

Sladki prigrizki
Ko se zamrznejo, marshmallowi postanejo karamelno žvečljivi, grozdje pa na koncu okusi kot hladne gumijaste kapljice. Oboje vam bo prineslo zadovoljstvo, ne da bi vam dalo maščobo.

Banane
Ko so banane preveč pikčaste, da bi jih lahko zapakirali v vrečke za kosilo, jih neolupljene vrzite v zamrzovalnik. Kože bodo počrnele, sadje pa bo v notranjosti ostalo sladko in zrelo. Enega zmešajte z pomarančnim sokom, jagodami in jogurtom (brez potrebe po ledu) za smuti.

Orehi
Zamrznite izbor ― arašidov, pistacij, mandljev in orehov ― od katerih so vsi napolnjeni z antioksidanti. Ne skrbite za maščobe. Orehi so večinoma sestavljeni iz nenasičenih maščob (dobra vrsta). Tako kot olja je treba oreščke hraniti hladne in izven svetlobe, da ostanejo sveži.

Sladoled
Študija univerze v Pennsylvaniji je pokazala, da večji kot je zabojnik, bolj neprevidno si privoščimo. Kupujte sladoled v štirih unčah za posamezne obroke ali pinte.

Soja
Tukaj je zdrav prigrizek z visoko vsebnostjo beljakovin, ki vam bo odvzel navado krompirjevega čipsa pred večerjo. Edamame (sojina zrna v strokih) so najboljša alternativa tofuju. Zamrznjene jih za nekaj minut spustite v vrelo vodo, odcedite in posolite. Postrezite toplo ali ohlajeno (z ločeno posodo za zbiranje zavrženih strokov).


Založite zdrav hladilnik

Kaj dati v hladilnik, da zagotovite hranljivo prehrano.

Zdrava prehrana bi bila veliko lažja, če bi nekdo očistil hladilnik, se znebil smeti in napolnil police s hranilnimi možnostmi. Če živil z visoko vsebnostjo maščob, z visoko vsebnostjo soli in nizko vsebnostjo vlaknin ni na vidiku (Chubby Hubby, kdo?), Je verjetnost, da bodo prišli iz misli ―in iz ust, večja. Toda dokler ne najdete nutricionista-slash ―osebnega pomočnika, ki bo delo opravil namesto vas, pokukajte v ta zdrav hladilnik. Poglejte si ga še enkrat, preden se odpravite v supermarket, saj vas bo morda oddaljil od Cool Whip.

Mlečni izdelki in sponke

Humus
Kadice imejte pri roki in vrečke otroškega korenja. Kombinacija je prigrizek z nizko vsebnostjo maščob in visoko vsebnostjo beljakovin, alternativa koščkom sira ali peščici piškotov.

Sir
Mehke, mehke sire zamenjajte z ostrimi, tršimi. Majhna količina vsebuje veliko okusa, s čimer prihranite tako dolarje kot maščobe. Poiščite stara Cheddar in Parmigiano-Reggiano.

Jajca
Jajca hranite v škatli na spodnji polici, da preprečite izgubo ogljikovega dioksida in vlage. Lupine so lahko videti neprepustne, vendar so prekrite z drobnimi luknjicami, ki lahko absorbirajo vonjave in okuse.

Maslo in margarina
Uporabite pravo maslo, kjer šteje, vendar zmerno. Paličice hranite v pokriti posodi. (Zamrznjene palčke, ki jih ne uporabljate.) Ko gre za margarino, so mehke vrste v kadi in tiste z oznako »brez maščob« edini zdravi nadomestki masla.

Piščančja juha
Kupite ga v škatlah, ki jih je mogoče zapreti. Uporabite ga za kuhanje riža, pire krompirja ali praženje zelenjave za bogat okus brez masla ali olja. (Dodajte juho v toplo ponev s pokrovom za zelenjavo in kuhajte, dokler se ne zmehča.) Poiščite juho z nizko vsebnostjo natrija ali organsko.

Jogurt
Tako kot pri mleku raje uživajte z nizko vsebnostjo maščob namesto nemastnega, da uživate več okusa. Lahko jo pečete ali odcedite skozi filter za kavo za jogurt in quotcheese. & Quot

Mleko
En odstotek mleka ima dovolj maščobe za peko, vendar ni zdravo za pitje. Kupujte mleko v neprozornih posodah, da ga zaščitite pred svetlobo, kar lahko zmanjša vsebnost vitaminov.

pomarančni sok
Izberite sok, obogaten s kalcijem. V okusu ni skoraj nobene razlike, s pitjem enega kozarca pa dobite tretjino priporočenega dnevnega vnosa kalcija.

Olja, voda, pridelava

Prelivi za solate
Vaše najbolj zdrave možnosti prelivanja v steklenicah so vinaigrete, narejene z olivnim oljem, če pa imate kremne prelive šibko mesto, jih lahko podaljšate (in pojeste manj kalorij), tako da jih razredčite z mlekom, blagim riževim kisom ali zeliščnim čajem. Preden postrežete solato s prelivom, je ključ do manjše porabe.

Majoneza
Raje se odločite za majonezo z nizko vsebnostjo maščob in ne z nizko vsebnostjo holesterola. Navadna majoneza sicer nima veliko holesterola, vendar ima veliko maščobe.

Pijače
Filtrirano vodo ali lonček imejte v hladilniku, pri roki pa imejte vedno hladno, osvežilno in zdravo pijačo. (Poraba sode v ZDA je leta 1994 presegla porabo mleka in se še vedno povečuje.)

Ostanki
Ostanke žlice ― tudi v steklenih ali plastičnih posodah, ki so primerne za mikrovalovno pečico, tudi za vzemite s seboj. Nekateri vložki in kadi za jogurt so narejeni iz neke vrste plastike, ki lahko pri visokih temperaturah izluži kemikalije v hrano. Izogibajte se ponovnemu segrevanju v plastičnih posodah, ki niso označene za varne v mikrovalovni pečici.

Zelena solata in zelenjava v vrečah
Vrečke otroške špinače in druge zelenjave solate upoštevajte kot nakupovalni seznam. Za najdaljši rok trajanja kupite predhodno oprano zelenico v vrečkah za eno sorto (krhki listi v solatnih mešanicah se najprej pokvarijo in lahko uničijo celotno embalažo). Po potrebi jih kombinirajte z bolj ekonomično solato, kot je ledena gora.

Proizvajajte
Postavite pridelke na svoje mesto. To na splošno pomeni, da je v celoti iz hladilnika (paradižnik in tropsko sadje) ali v enem od spodnjih košev, kjer se nadzira vlažnost. Ko zelenjava izgubi vlago, postane šepava in lahko izgubi vitamine. Če izpustite čez noč, lahko špinača izgubi kar 50 odstotkov vitamina C.

Olja
Oljčno, oljno olje in sezamovo olje so vaše najbolj zdrave možnosti. Če imate vse tri, boste pripravljeni na skoraj vse vrste kuhanja. Vse je najbolje hraniti v hladilniku, ker oksidirajo, ko so izpostavljeni toploti in svetlobi. Oksidirana olja imajo grenak okus in lahko sproščajo proste radikale, ki so povezani s številnimi zdravstvenimi tveganji. Ohlajena olja lahko postanejo motna, vendar se pri sobni temperaturi bistrijo.

Zamrzovalnik

Pripravljena živila
Pakirani obroki so v razumnih porcijah, vendar z visoko vsebnostjo natrija. (Večina natrija v ameriški prehrani prihaja iz pripravljenih živil, ne pa iz tistega, kar uporabljamo pri kuhanju ali ga potresemo po mizi.) Z domačimi zamrznjenimi živili, jih tesno zavijte, označite z datumom. Obroke, shranjene v zamrzovalniku, je treba porabiti v treh mesecih.

Cela zrna
Rjavi riž, polnozrnata moka in ovsena kaša so najboljša zrna za zalogo, vendar jih je treba hraniti na hladnem. Za razliko od rafiniranih zrn (belih), cela zrna vsebujejo zunanje otrobe, pa tudi notranje seme ali kalčke. Klice vsebujejo nekaj maščobe. Tako kot olja za kuhanje lahko tudi ta maščoba oksidira pri sobni temperaturi.

Sladki prigrizki
Ko se zamrznejo, marshmallowi postanejo karamelno žvečljivi, grozdje pa na koncu okusi kot hladne gumijaste kapljice. Oboje vam bo prineslo zadovoljstvo, ne da bi vam dalo maščobo.

Banane
Ko so banane preveč pikčaste, da bi jih lahko zapakirali v vrečke za kosilo, jih neolupljene vrzite v zamrzovalnik. Kože bodo počrnele, sadje pa bo v notranjosti ostalo sladko in zrelo. Enega zmešajte z pomarančnim sokom, jagodami in jogurtom (brez potrebe po ledu) za smuti.

Orehi
Zamrznite izbor ― arašidov, pistacij, mandljev in orehov ― od katerih so vsi napolnjeni z antioksidanti. Ne skrbite za maščobe. Oreščki so večinoma sestavljeni iz nenasičenih maščob (dobre vrste). Tako kot olja je treba oreščke hraniti hladne in izven svetlobe, da ostanejo sveži.

Sladoled
Študija univerze v Pennsylvaniji je pokazala, da večja kot je posoda, bolj neprevidno si privoščimo. Kupujte sladoled v štirih unčah posameznih obrokih ali pintih.

Soja
Tukaj je zdrav prigrizek z visoko vsebnostjo beljakovin, ki vam bo odvzel navado krompirjevega čipsa pred večerjo. Edamame (sojina zrna v strokih) so najboljša alternativa tofuju. Zamrznjene jih za nekaj minut spustite v vrelo vodo, odcedite in posolite. Postrezite toplo ali ohlajeno (z ločeno skledo za zbiranje zavrženih strokov).


Založite zdrav hladilnik

Kaj dati v hladilnik, da zagotovite hranljivo prehrano.

Zdrava prehrana bi bila veliko lažja, če bi nekdo očistil hladilnik, se znebil smeti in napolnil police s hranilnimi možnostmi. Če živil z visoko vsebnostjo maščob, z visoko vsebnostjo soli in z nizko vsebnostjo vlaknin ni na vidiku (Chubby Hubby, kdo?), Je verjetnost, da bodo prišli iz misli ―in iz ust, večja. Toda dokler ne najdete nutricionista-slash ―osebnega pomočnika, ki bo delo opravil namesto vas, pokukajte v ta zdrav hladilnik. Poglejte si ga še enkrat, preden se odpravite v supermarket, saj vas bo morda oddaljil od Cool Whip.

Mlečni izdelki in sponke

Humus
Kadice imejte pri roki in vrečke otroškega korenja. Kombinacija je prigrizek z nizko vsebnostjo maščob in visoko vsebnostjo beljakovin, alternativa koščkom sira ali peščici piškotov.

Sir
Mehke, mehke sire zamenjajte z ostrimi, tršimi. Majhna količina vsebuje veliko okusa, s čimer prihranite tako dolarje kot maščobe. Poiščite stara Cheddar in Parmigiano-Reggiano.

Jajca
Jajca hranite v škatli na spodnji polici, da preprečite izgubo ogljikovega dioksida in vlage. Lupine lahko izgledajo neprepustne, vendar so prekrite z drobnimi luknjicami, ki lahko absorbirajo vonjave in okuse.

Maslo in margarina
Uporabite pravo maslo, kjer šteje, vendar zmerno. Paličice hranite v pokriti posodi. (Zamrznjene palčke, ki jih ne uporabljate.) Ko gre za margarino, so mehke vrste v kadi in tiste z oznako »brez maščob« edini zdravi nadomestki masla.

Piščančja juha
Kupite ga v škatlah, ki jih je mogoče zapreti. Uporabite ga za kuhanje riža, pire krompirja ali praženje zelenjave za bogat okus brez masla ali olja. (Dodajte juho v toplo ponev s pokrovom za zelenjavo in kuhajte, dokler se ne zmehča.) Poiščite juho z nizko vsebnostjo natrija ali organsko.

Jogurt
Tako kot pri mleku raje uživajte z nizko vsebnostjo maščob namesto nemastnega, da boste imeli več okusa. Lahko jo pečete ali odcedite skozi filter za kavo za jogurt in quotcheese. & Quot

Mleko
En odstotek mleka ima dovolj maščobe za peko, vendar ni zdravo za pitje. Kupujte mleko v neprozornih posodah, da ga zaščitite pred svetlobo, kar lahko zmanjša vsebnost vitaminov.

pomarančni sok
Izberite sok, obogaten s kalcijem. V okusu ni skoraj nobene razlike, s pitjem enega kozarca pa dobite tretjino priporočenega dnevnega vnosa kalcija.

Olja, voda, pridelava

Prelivi za solate
Vaše najbolj zdrave možnosti prelivanja v steklenicah so vinaigrete, narejene z olivnim oljem, če pa imate šibko mesto za kremaste prelive, jih lahko podaljšate (in pojeste manj kalorij), tako da jih razredčite z mlekom, blagim riževim kisom ali zeliščnim čajem. Preden postrežete solato s prelivom, je ključ do manjše porabe.

Majoneza
Raje se odločite za majonezo z nizko vsebnostjo maščob in ne z nizko vsebnostjo holesterola. Navadna majoneza sicer nima veliko holesterola, vendar ima veliko maščobe.

Pijače
Filtrirano vodo ali lonček imejte v hladilniku, pri roki pa imejte vedno hladno, osvežilno in zdravo pijačo. (Poraba sode v ZDA je leta 1994 presegla porabo mleka in še vedno narašča.)

Ostanki
Ostanke žlice ― tudi v steklenih ali plastičnih posodah, ki so primerne za mikrovalovno pečico, tudi za vzemite s seboj. Nekateri pladnji za vzem in kad za jogurt so narejeni iz neke vrste plastike, ki lahko pri visokih temperaturah izluži kemikalije v hrano. Izogibajte se ponovnemu segrevanju v plastičnih posodah, ki niso označene za varne v mikrovalovni pečici.

Zelena solata in zelenjava v vrečah
Vrečke otroške špinače in druge zelenjave solate upoštevajte kot nakupovalni seznam. Za najdaljši rok trajanja kupite predhodno oprano zelenico v vrečkah za eno sorto (krhki listi v solatnih mešanicah se najprej pokvarijo in lahko uničijo celotno embalažo). Po potrebi jih kombinirajte z bolj ekonomično solato, kot je ledena gora.

Proizvajajte
Postavite pridelke na svoje mesto. To na splošno pomeni, da je v celoti iz hladilnika (paradižnik in tropsko sadje) ali v enem od spodnjih košev, kjer se nadzira vlažnost. Ko zelenjava izgubi vlago, postane šepava in lahko izgubi vitamine. Če izpustite čez noč, lahko špinača izgubi kar 50 odstotkov vitamina C.

Olja
Oljčno, oljno olje in sezamovo olje so vaše najbolj zdrave možnosti. Če imate vse tri, boste pripravljeni na skoraj vse vrste kuhanja. Vse je najbolje hraniti v hladilniku, ker oksidirajo, ko so izpostavljeni toploti in svetlobi. Oksidirana olja imajo grenak okus in lahko sproščajo proste radikale, ki so povezani s številnimi zdravstvenimi tveganji. Ohlajena olja lahko postanejo motna, vendar se pri sobni temperaturi bistrijo.

Zamrzovalnik

Pripravljena živila
Pakirani obroki so v razumnih porcijah, vendar z visoko vsebnostjo natrija. (Večina natrija v ameriški prehrani prihaja iz pripravljenih živil, ne pa iz tistega, kar uporabljamo pri kuhanju ali ga potresemo po mizi.) Z domačimi zamrznjenimi živili, jih tesno zavijte, označite z datumom. Obroke, shranjene v zamrzovalniku, je treba porabiti v treh mesecih.

Cela zrna
Rjavi riž, polnozrnata moka in ovsena kaša so najboljša zrna za zalogo, vendar jih je treba hraniti na hladnem. Za razliko od rafiniranih zrn (belih), cela zrna vsebujejo zunanje otrobe, pa tudi notranje seme ali kalčke. Klice vsebujejo nekaj maščobe. Tako kot olja za kuhanje lahko tudi ta maščoba oksidira pri sobni temperaturi.

Sladki prigrizki
Ko se zamrznejo, marshmallowi postanejo karamelno žvečljivi, grozdje pa na koncu okusi kot hladne gumijaste kapljice. Oboje vam bo prineslo zadovoljstvo, ne da bi vam dalo maščobo.

Banane
Ko so banane preveč pikčaste, da bi jih lahko zapakirali v vrečke za kosilo, jih neolupljene vrzite v zamrzovalnik. Kože bodo počrnele, sadje pa bo v notranjosti ostalo sladko in zrelo. Enega zmešajte z pomarančnim sokom, jagodami in jogurtom (brez potrebe po ledu) za smuti.

Orehi
Zamrznite izbor ― arašidov, pistacij, mandljev in orehov ― od katerih so vsi napolnjeni z antioksidanti. Ne skrbite za maščobe. Oreščki so večinoma sestavljeni iz nenasičenih maščob (dobre vrste). Tako kot olja je treba oreščke hraniti hladne in izven svetlobe, da ostanejo sveži.

Sladoled
Študija univerze v Pennsylvaniji je pokazala, da večja kot je posoda, bolj neprevidno si privoščimo. Kupujte sladoled v štirih unčah za posamezne obroke ali pinte.

Soja
Tukaj je zdrav prigrizek z visoko vsebnostjo beljakovin, ki vam bo odvzel navado krompirjevega čipsa pred večerjo. Edamame (sojina zrna v strokih) so najboljša alternativa tofuju. Zamrznjene jih za nekaj minut spustite v vrelo vodo, odcedite in posolite. Postrezite toplo ali ohlajeno (z ločeno skledo za zbiranje zavrženih strokov).


Založite zdrav hladilnik

Kaj dati v hladilnik, da zagotovite hranljivo prehrano.

Zdrava prehrana bi bila veliko lažja, če bi nekdo očistil hladilnik, se znebil smeti in napolnil police s hranilnimi možnostmi. Če živil z visoko vsebnostjo maščob, z visoko vsebnostjo soli in nizko vsebnostjo vlaknin ni na vidiku (Chubby Hubby, kdo?), Je verjetnost, da bodo prišli iz misli ―in iz ust, večja. Toda dokler ne najdete nutricionista-slash ―osebnega pomočnika, ki bo delo opravil namesto vas, pokukajte v ta zdrav hladilnik. Poglejte si ga še enkrat, preden se odpravite v supermarket, morda vas bo oddaljil od Cool Whip.

Mlečni izdelki in sponke

Humus
Kadice imejte pri roki in vrečke otroškega korenja. Kombinacija je prigrizek z nizko vsebnostjo maščob in visoko vsebnostjo beljakovin, alternativa koščkom sira ali peščici piškotov.

Sir
Mehke, mehke sire zamenjajte z ostrimi, tršimi. Majhna količina vsebuje veliko okusa, s čimer prihranite tako dolarje kot maščobe. Poiščite stara Cheddar in Parmigiano-Reggiano.

Jajca
Jajca hranite v škatli na spodnji polici, da preprečite izgubo ogljikovega dioksida in vlage. Lupine so lahko videti neprepustne, vendar so prekrite z drobnimi luknjicami, ki lahko absorbirajo vonjave in okuse.

Maslo in margarina
Uporabite pravo maslo, kjer šteje, vendar zmerno. Paličice hranite v pokriti posodi. (Zamrznjene palčke, ki jih ne uporabljate.) Ko gre za margarino, so mehke vrste v kadi in tiste z oznako "brez maščob" edini zdravi nadomestki masla.

Piščančja juha
Kupite ga v škatlah, ki jih je mogoče zapreti. Uporabite ga za kuhanje riža, pire krompirja ali praženje zelenjave za bogat okus brez masla ali olja. (Dodajte juho v toplo ponev s pokrovom za zelenjavo in kuhajte, dokler se ne zmehča.) Poiščite juho z nizko vsebnostjo natrija ali organsko.

Jogurt
Tako kot pri mleku raje uživajte z nizko vsebnostjo maščob namesto nemastnega, da boste imeli več okusa. Lahko jo pečete ali odcedite skozi filter za kavo za jogurt in quotcheese. & Quot

Mleko
En odstotek mleka ima dovolj maščobe za peko, vendar ni zdravo za pitje. Kupujte mleko v neprozornih posodah, da ga zaščitite pred svetlobo, kar lahko zmanjša vsebnost vitaminov.

pomarančni sok
Izberite sok, obogaten s kalcijem. V okusu ni skoraj nobene razlike, s pitjem enega kozarca pa dobite tretjino priporočenega dnevnega vnosa kalcija.

Olja, voda, pridelava

Prelivi za solate
Vaše najbolj zdrave možnosti prelivanja v steklenicah so vinaigrete, narejene z olivnim oljem, če pa imate šibko mesto za kremaste prelive, jih lahko podaljšate (in pojeste manj kalorij), tako da jih razredčite z mlekom, blagim riževim kisom ali zeliščnim čajem. Preden postrežete solato s prelivom, je ključ do manjše porabe.

Majoneza
Raje se odločite za majonezo z nizko vsebnostjo maščob in ne z nizko vsebnostjo holesterola. Navadna majoneza sicer nima veliko holesterola, vendar ima veliko maščob.

Pijače
Filtrirano vodo ali lonček imejte v hladilniku, pri roki pa imejte vedno hladno, osvežilno in zdravo pijačo. (Poraba sode v ZDA je leta 1994 presegla porabo mleka in se še vedno povečuje.)

Ostanki
Ostanke žlice ― tudi v steklenih ali plastičnih posodah, ki so primerne za mikrovalovno pečico, tudi za vzemite s seboj. Nekateri vložki in kadi za jogurt so narejeni iz neke vrste plastike, ki lahko pri visokih temperaturah izluži kemikalije v hrano. Izogibajte se ponovnemu segrevanju v plastičnih posodah, ki niso označene za varne v mikrovalovni pečici.

Zelena solata in zelenjava v vrečah
Vrečke otroške špinače in druge solatne zelenjave upoštevajte kot nabor nakupovalnega seznama. Za najdaljši rok trajanja kupite predhodno oprano zelenico v vrečkah za eno sorto (krhki listi v solatnih mešanicah se najprej pokvarijo in lahko uničijo celotno embalažo). Po potrebi jih kombinirajte z bolj ekonomično solato, kot je ledena gora.

Proizvajajte
Postavite pridelke na svoje mesto. To na splošno pomeni bodisi v celoti iz hladilnika (paradižnik in tropsko sadje) bodisi v enem od spodnjih košev, kjer se uravnava vlaga. Ko zelenjava izgubi vlago, postane šepava in lahko izgubi vitamine. Če izpustite čez noč, lahko špinača izgubi kar 50 odstotkov vitamina C.

Olja
Oljčno, oljno olje in sezamovo olje so vaše najbolj zdrave možnosti. Če imate vse tri, boste pripravljeni na skoraj vse vrste kuhanja. Vse je najbolje hraniti v hladilniku, ker oksidirajo, ko so izpostavljeni toploti in svetlobi. Oksidirana olja imajo grenak okus in lahko sproščajo proste radikale, ki so povezani s številnimi zdravstvenimi tveganji. Ohlajena olja lahko postanejo motna, vendar se pri sobni temperaturi bistrijo.

Zamrzovalnik

Pripravljena živila
Pakirani obroki so v razumnih porcijah, vendar z visoko vsebnostjo natrija. (Večina natrija v ameriški prehrani prihaja iz pripravljenih živil, ne pa iz tistega, kar uporabljamo pri kuhanju ali ga potresemo po mizi.) Z domačimi zamrznjenimi živili, jih tesno zavijte, označite z datumom. Obroke, shranjene v zamrzovalniku, je treba porabiti v treh mesecih.

Cela zrna
Rjavi riž, polnozrnata moka in ovsena kaša so najboljša zrna za zalogo, vendar jih je treba hraniti na hladnem. Za razliko od rafiniranih zrn (belih), cela zrna vsebujejo zunanje otrobe, pa tudi notranje seme ali kalčke. Klice vsebujejo nekaj maščobe. Tako kot olja za kuhanje lahko tudi ta maščoba oksidira pri sobni temperaturi.

Sladki prigrizki
Ko se zamrznejo, marshmallows postanejo karamelno žvečljivi in ​​grozdje na koncu okusi kot hladne gumijaste kapljice. Oboje vam bo prineslo zadovoljstvo, ne da bi vam dalo maščobo.

Banane
Ko so banane preveč pikčaste, da bi jih lahko zapakirali v vrečke za kosilo, jih neolupljene vrzite v zamrzovalnik. Kože bodo počrnele, sadje pa bo v notranjosti ostalo sladko in zrelo. Enega zmešajte z pomarančnim sokom, jagodami in jogurtom (brez potrebe po ledu) za smoothie za zajtrk.

Orehi
Zamrznite izbor ― arašidov, pistacij, mandljev in orehov ― od katerih so vsi napolnjeni z antioksidanti. Ne skrbite za maščobe. Oreščki so večinoma sestavljeni iz nenasičenih maščob (dobre vrste). Tako kot olja je treba oreščke hraniti hladne in izven svetlobe, da ostanejo sveži.

Sladoled
Študija univerze v Pennsylvaniji je pokazala, da večji kot je zabojnik, bolj neprevidno si privoščimo. Kupujte sladoled v štirih unčah posameznih obrokih ali pintih.

Soja
Tukaj je zdrav prigrizek z visoko vsebnostjo beljakovin, ki vam bo odvzel navado krompirjevega čipsa pred večerjo. Edamame (sojina zrna v strokih) so najboljša alternativa tofuju. Zamrznjene jih za nekaj minut spustite v vrelo vodo, odcedite in posolite. Postrezite toplo ali ohlajeno (z ločeno skledo za zbiranje zavrženih strokov).


Založite zdrav hladilnik

Kaj dati v hladilnik, da zagotovite hranljivo prehrano.

Zdrava prehrana bi bila veliko lažja, če bi nekdo očistil hladilnik, se znebil smeti in napolnil police s hranilnimi možnostmi. Če živil z visoko vsebnostjo maščob, z visoko vsebnostjo soli in nizko vsebnostjo vlaknin ni na vidiku (Chubby Hubby, kdo?), Je verjetnost, da bodo prišli iz misli ―in iz ust, večja. Toda dokler ne najdete nutricionista-slash ―osebnega pomočnika, ki bo delo opravil namesto vas, pokukajte v ta zdrav hladilnik. Poglejte si ga še enkrat, preden se odpravite v supermarket, morda vas bo oddaljil od Cool Whip.

Mlečni izdelki in sponke

Humus
Kadice imejte pri roki in vrečke otroškega korenja. Kombinacija je prigrizek z nizko vsebnostjo maščob in visoko vsebnostjo beljakovin, alternativa koščkom sira ali peščici piškotov.

Sir
Mehke, mehke sire zamenjajte z ostrimi, tršimi. Majhna količina vsebuje veliko okusa, s čimer prihranite tako dolarje kot maščobe. Poiščite stara Cheddar in Parmigiano-Reggiano.

Jajca
Jajca hranite v škatli na spodnji polici, da preprečite izgubo ogljikovega dioksida in vlage. Lupine so lahko videti neprepustne, vendar so prekrite z drobnimi luknjicami, ki lahko absorbirajo vonjave in okuse.

Maslo in margarina
Uporabite pravo maslo, kjer šteje, vendar zmerno. Paličice hranite v pokriti posodi. (Zamrznjene palčke, ki jih ne uporabljate.) Ko gre za margarino, so mehke vrste v kadi in tiste z oznako »brez maščob« edini zdravi nadomestki masla.

Piščančja juha
Kupite ga v škatlah, ki jih je mogoče zapreti. Uporabite ga za kuhanje riža, pire krompirja ali prepražite zelenjavo za bogat okus brez masla ali olja. (Dodajte juho v toplo ponev s pokrovom za zelenjavo in kuhajte, dokler se ne zmehča.) Poiščite juho z nizko vsebnostjo natrija ali organsko.

Jogurt
Tako kot pri mleku raje uživajte z nizko vsebnostjo maščob namesto nemastnega, da uživate več okusa. Lahko jo pečete ali odcedite skozi filter za kavo za jogurt in quotcheese. & Quot

Mleko
En odstotek mleka ima dovolj maščobe za peko, vendar ni zdravo za pitje. Kupujte mleko v neprozornih posodah, da ga zaščitite pred svetlobo, kar lahko zmanjša vsebnost vitaminov.

pomarančni sok
Izberite sok, obogaten s kalcijem. V okusu ni skoraj nobene razlike, s pitjem enega kozarca pa dobite tretjino priporočenega dnevnega vnosa kalcija.

Olja, voda, pridelava

Prelivi za solate
Vaše najbolj zdrave možnosti prelivanja v steklenicah so vinaigrete, narejene z olivnim oljem, če pa imate kremne prelive šibko mesto, jih lahko podaljšate (in pojeste manj kalorij), tako da jih razredčite z mlekom, blagim riževim kisom ali zeliščnim čajem. Preden postrežete solato s prelivom, je ključ do manjše porabe.

Majoneza
Raje se odločite za majonezo z nizko vsebnostjo maščob in ne z nizko vsebnostjo holesterola. Navadna majoneza sicer nima veliko holesterola, vendar ima veliko maščob.

Pijače
Filtrirano vodo ali lonček imejte v hladilniku, pri roki pa imejte vedno hladno, osvežilno in zdravo pijačo. (Poraba sode v ZDA je leta 1994 presegla porabo mleka in še vedno narašča.)

Ostanki
Ostanke žlice ― tudi v steklenih ali plastičnih posodah, ki so primerne za mikrovalovno pečico, tudi za vzemite s seboj. Nekateri vložki in kadi za jogurt so narejeni iz neke vrste plastike, ki lahko pri visokih temperaturah izluži kemikalije v hrano. Izogibajte se ponovnemu segrevanju v plastičnih posodah, ki niso označene za varne v mikrovalovni pečici.

Zelena solata in zelenjava v vrečah
Vrečke otroške špinače in druge solatne zelenjave upoštevajte kot nabor nakupovalnega seznama. Za najdaljši rok trajanja kupite predhodno oprano zelenico v vrečkah za eno sorto (krhki listi v solatnih mešanicah se najprej pokvarijo in lahko uničijo celotno embalažo). Po potrebi jih kombinirajte z bolj ekonomično solato, kot je ledena gora.

Proizvajajte
Postavite pridelke na svoje mesto. To na splošno pomeni bodisi v celoti iz hladilnika (paradižnik in tropsko sadje) bodisi v enem od spodnjih košev, kjer se uravnava vlaga. Ko zelenjava izgubi vlago, postane šepava in lahko izgubi vitamine. Če izpustite čez noč, lahko špinača izgubi kar 50 odstotkov vitamina C.

Olja
Oljčno, oljno olje in sezamovo olje so vaše najbolj zdrave možnosti. Če imate vse tri, boste pripravljeni na skoraj vse vrste kuhanja. Vse je najbolje hraniti v hladilniku, ker oksidirajo, ko so izpostavljeni toploti in svetlobi. Oksidirana olja imajo grenak okus in lahko sproščajo proste radikale, ki so povezani s številnimi zdravstvenimi tveganji. Ohlajena olja lahko postanejo motna, vendar se pri sobni temperaturi bistrijo.

Zamrzovalnik

Pripravljena živila
Pakirani obroki so v razumnih porcijah, vendar z visoko vsebnostjo natrija. (Večina natrija v ameriški prehrani prihaja iz pripravljenih živil, ne iz tistega, kar uporabljamo pri kuhanju ali ga potresemo po mizi.) Z domačimi zamrznjenimi živili, jih tesno zavijte, označite z datumom. Obroke, shranjene v zamrzovalniku, je treba porabiti v treh mesecih.

Cela zrna
Brown rice, whole-wheat flour, and oatmeal are the best grains to stock, but they should be kept cold. Unlike refined grains (the white ones), whole grains contain the outer bran as well as the inner seed, or germ. The germ contains some fat. And, like cooking oils, that fat can oxidize at room temperature.

Sweet snacks
When frozen, marshmallows get caramel-chewy and grapes end up tasting like cold gumdrops. Either will give you satisfaction without giving you fat.

Banane
When bananas are too speckled to pack in lunch bags, throw them into the freezer unpeeled. The skins will blacken, but the fruit will stay sweet and ripe inside. Blend one with orange juice, berries, and yogurt (no need for ice) for a breakfast smoothie.

Orehi
Freeze an assortment―peanuts, pistachios, almonds, and walnuts𠅚ll of which are loaded with antioxidants. Don&apost worry about the fat. Nuts are mostly made up of monounsaturated fats (the good kind). Like oils, nuts need to be kept cold and out of the light to remain fresh.

Sladoled
A University of Pennsylvania study found that the larger the container, the more careless we are about indulging. Buy ice cream in four-ounce individual servings or pints.

Soja
Here is the healthy, high-protein snack that will break you of the potato-chips-before-dinner habit. Edamame (soybeans in their pods) are the best-tasting tofu alternative. Drop them frozen into boiling water for a few minutes, drain, and salt. Serve warm or chilled (with a separate bowl to collect the discarded pods).


Stock a Healthy Refrigerator

What to put in the fridge to guarantee nutritious eating.

Healthy eating would be a lot easier if someone would clean out the refrigerator, get rid of the junk, and stock the shelves with nutritious choices. If high-fat, high-salt, low-fiber foods aren&apost in sight (Chubby Hubby, anyone?), they are more likely to be out of mind𠅚nd out of mouth. But until you find a nutritionist-slash―personal assistant to do the job for you, take a peek into this healthy refrigerator. Look at it again before you head to the supermarket―it might keep you away from the Cool Whip.

Dairy and Staples

Humus
Keep tubs on hand, plus bags of baby carrots. The combo is a low-fat, high-protein snack alternative to hunks of cheese or a fistful of cookies.

Sir
Replace mellow, soft cheeses with sharp, harder ones. A small amount packs lots of flavor, saving you both dollars and fat grams. Look for aged Cheddar and Parmigiano-Reggiano.

Jajca
Keep eggs in their carton on a lower shelf to guard against the loss of carbon dioxide and moisture. The shells may look impermeable, but they are covered with tiny holes that can absorb odors and flavors.

Butter and margarine
Use real butter where it counts, but sparingly. Keep sticks in a covered dish. (Freeze sticks you&aposre not using.) When it comes to margarine, soft kinds in tubs and those labeled "trans-fat free" are the only healthy butter substitutes.

Piščančja juha
Buy it in resealable cartons. Use it to cook rice, mash potatoes, or saute vegetables for rich flavor without butter or oil. (Add broth to a warm skillet with the vegetables cover and cook until tender.) Look for low-sodium or organic broth.

Jogurt
As with milk, go for low-fat instead of nonfat to enjoy more flavor. You can bake with it or drain it through a coffee filter for yogurt "cheese."

Mleko
One percent milk has enough fat for baking but isn&apost unhealthy to drink. Buy milk in opaque containers to protect it from light, which can reduce the vitamin content.

Orange juice
Select juice that is calcium fortified. There&aposs barely any difference in taste, and drinking one glass will give you a third of your recommended daily allowance of calcium.

Oils, Water, Produce

Salad dressings
Your healthiest bottled-dressing options are vinaigrettes made with olive oil, but if you have a weak spot for creamy dressings you can make them last longer (and eat fewer calories) by thinning them with milk, mild rice vinegar, or herb tea. Tossing a salad with dressing before serving it is the key to using less.

Majoneza
Go for low-fat mayonnaise rather than the low-cholesterol kind. Regular mayo doesn&apost have a lot of cholesterol to begin with, but it does have a great deal of fat.

Drinks
Keep filtered water or seltzer in the refrigerator and you&aposll always have a cold, refreshing, healthy drink on hand. (Soda consumption in the United States surpassed milk consumption in 1994 and is still shooting upward.)

Ostanki
Spoon leftovers𠅞ven the take-out kind―into glass or plastic containers that are microwave-safe. Some take-out trays and yogurt tubs are made from a kind of plastic that can leach chemicals into food at high temperatures. Avoid reheating in plastic containers that aren&apost designated microwave-safe.

Bagged lettuces and vegetables
Consider bags of baby spinach and other salad greens a shopping-list staple. For longest shelf life, buy prewashed greens in single-variety bags (the fragile leaves in salad mixes spoil first and can ruin the whole package). Combine them with more economical lettuce, such as iceberg, as needed.

Produce
Put produce in its place. That generally means either out of the fridge entirely (tomatoes and tropical fruits) or in one of the bottom bins, where the humidity is controlled. When vegetables lose moisture, they get limp and may lose vitamins. Spinach can lose as much as 50 percent of its vitamin C if left out overnight.

Olja
Olive, canola, and sesame oil are your healthiest options. If you have all three, you&aposll be ready for just about any kind of cooking. All are best kept in the refrigerator, because they oxidize when exposed to heat and light. Oxidized oils taste rancid and may release free radicals, which are linked to many health risks. Chilled oils may become cloudy, but they&aposll clarify at room temperature.

The Freezer

Prepared foods
Packaged meals come in sensible portions𠅛ut with sky-high sodium content. (The bulk of the sodium in the U.S. diet comes from prepared foods, not from what we use in cooking or sprinkle on at the table.) With homemade frozen foods, wrap tightly, label, and date. Meals stored in the freezer should be used within three months.

Whole grains
Brown rice, whole-wheat flour, and oatmeal are the best grains to stock, but they should be kept cold. Unlike refined grains (the white ones), whole grains contain the outer bran as well as the inner seed, or germ. The germ contains some fat. And, like cooking oils, that fat can oxidize at room temperature.

Sweet snacks
When frozen, marshmallows get caramel-chewy and grapes end up tasting like cold gumdrops. Either will give you satisfaction without giving you fat.

Banane
When bananas are too speckled to pack in lunch bags, throw them into the freezer unpeeled. The skins will blacken, but the fruit will stay sweet and ripe inside. Blend one with orange juice, berries, and yogurt (no need for ice) for a breakfast smoothie.

Orehi
Freeze an assortment―peanuts, pistachios, almonds, and walnuts𠅚ll of which are loaded with antioxidants. Don&apost worry about the fat. Nuts are mostly made up of monounsaturated fats (the good kind). Like oils, nuts need to be kept cold and out of the light to remain fresh.

Sladoled
A University of Pennsylvania study found that the larger the container, the more careless we are about indulging. Buy ice cream in four-ounce individual servings or pints.

Soja
Here is the healthy, high-protein snack that will break you of the potato-chips-before-dinner habit. Edamame (soybeans in their pods) are the best-tasting tofu alternative. Drop them frozen into boiling water for a few minutes, drain, and salt. Serve warm or chilled (with a separate bowl to collect the discarded pods).


Stock a Healthy Refrigerator

What to put in the fridge to guarantee nutritious eating.

Healthy eating would be a lot easier if someone would clean out the refrigerator, get rid of the junk, and stock the shelves with nutritious choices. If high-fat, high-salt, low-fiber foods aren&apost in sight (Chubby Hubby, anyone?), they are more likely to be out of mind𠅚nd out of mouth. But until you find a nutritionist-slash―personal assistant to do the job for you, take a peek into this healthy refrigerator. Look at it again before you head to the supermarket―it might keep you away from the Cool Whip.

Dairy and Staples

Humus
Keep tubs on hand, plus bags of baby carrots. The combo is a low-fat, high-protein snack alternative to hunks of cheese or a fistful of cookies.

Sir
Replace mellow, soft cheeses with sharp, harder ones. A small amount packs lots of flavor, saving you both dollars and fat grams. Look for aged Cheddar and Parmigiano-Reggiano.

Jajca
Keep eggs in their carton on a lower shelf to guard against the loss of carbon dioxide and moisture. The shells may look impermeable, but they are covered with tiny holes that can absorb odors and flavors.

Butter and margarine
Use real butter where it counts, but sparingly. Keep sticks in a covered dish. (Freeze sticks you&aposre not using.) When it comes to margarine, soft kinds in tubs and those labeled "trans-fat free" are the only healthy butter substitutes.

Piščančja juha
Buy it in resealable cartons. Use it to cook rice, mash potatoes, or saute vegetables for rich flavor without butter or oil. (Add broth to a warm skillet with the vegetables cover and cook until tender.) Look for low-sodium or organic broth.

Jogurt
As with milk, go for low-fat instead of nonfat to enjoy more flavor. You can bake with it or drain it through a coffee filter for yogurt "cheese."

Mleko
One percent milk has enough fat for baking but isn&apost unhealthy to drink. Buy milk in opaque containers to protect it from light, which can reduce the vitamin content.

Orange juice
Select juice that is calcium fortified. There&aposs barely any difference in taste, and drinking one glass will give you a third of your recommended daily allowance of calcium.

Oils, Water, Produce

Salad dressings
Your healthiest bottled-dressing options are vinaigrettes made with olive oil, but if you have a weak spot for creamy dressings you can make them last longer (and eat fewer calories) by thinning them with milk, mild rice vinegar, or herb tea. Tossing a salad with dressing before serving it is the key to using less.

Majoneza
Go for low-fat mayonnaise rather than the low-cholesterol kind. Regular mayo doesn&apost have a lot of cholesterol to begin with, but it does have a great deal of fat.

Drinks
Keep filtered water or seltzer in the refrigerator and you&aposll always have a cold, refreshing, healthy drink on hand. (Soda consumption in the United States surpassed milk consumption in 1994 and is still shooting upward.)

Ostanki
Spoon leftovers𠅞ven the take-out kind―into glass or plastic containers that are microwave-safe. Some take-out trays and yogurt tubs are made from a kind of plastic that can leach chemicals into food at high temperatures. Avoid reheating in plastic containers that aren&apost designated microwave-safe.

Bagged lettuces and vegetables
Consider bags of baby spinach and other salad greens a shopping-list staple. For longest shelf life, buy prewashed greens in single-variety bags (the fragile leaves in salad mixes spoil first and can ruin the whole package). Combine them with more economical lettuce, such as iceberg, as needed.

Produce
Put produce in its place. That generally means either out of the fridge entirely (tomatoes and tropical fruits) or in one of the bottom bins, where the humidity is controlled. When vegetables lose moisture, they get limp and may lose vitamins. Spinach can lose as much as 50 percent of its vitamin C if left out overnight.

Olja
Olive, canola, and sesame oil are your healthiest options. If you have all three, you&aposll be ready for just about any kind of cooking. All are best kept in the refrigerator, because they oxidize when exposed to heat and light. Oxidized oils taste rancid and may release free radicals, which are linked to many health risks. Chilled oils may become cloudy, but they&aposll clarify at room temperature.

The Freezer

Prepared foods
Packaged meals come in sensible portions𠅛ut with sky-high sodium content. (The bulk of the sodium in the U.S. diet comes from prepared foods, not from what we use in cooking or sprinkle on at the table.) With homemade frozen foods, wrap tightly, label, and date. Meals stored in the freezer should be used within three months.

Whole grains
Brown rice, whole-wheat flour, and oatmeal are the best grains to stock, but they should be kept cold. Unlike refined grains (the white ones), whole grains contain the outer bran as well as the inner seed, or germ. The germ contains some fat. And, like cooking oils, that fat can oxidize at room temperature.

Sweet snacks
When frozen, marshmallows get caramel-chewy and grapes end up tasting like cold gumdrops. Either will give you satisfaction without giving you fat.

Banane
When bananas are too speckled to pack in lunch bags, throw them into the freezer unpeeled. The skins will blacken, but the fruit will stay sweet and ripe inside. Blend one with orange juice, berries, and yogurt (no need for ice) for a breakfast smoothie.

Orehi
Freeze an assortment―peanuts, pistachios, almonds, and walnuts𠅚ll of which are loaded with antioxidants. Don&apost worry about the fat. Nuts are mostly made up of monounsaturated fats (the good kind). Like oils, nuts need to be kept cold and out of the light to remain fresh.

Sladoled
A University of Pennsylvania study found that the larger the container, the more careless we are about indulging. Buy ice cream in four-ounce individual servings or pints.

Soja
Here is the healthy, high-protein snack that will break you of the potato-chips-before-dinner habit. Edamame (soybeans in their pods) are the best-tasting tofu alternative. Drop them frozen into boiling water for a few minutes, drain, and salt. Serve warm or chilled (with a separate bowl to collect the discarded pods).


Stock a Healthy Refrigerator

What to put in the fridge to guarantee nutritious eating.

Healthy eating would be a lot easier if someone would clean out the refrigerator, get rid of the junk, and stock the shelves with nutritious choices. If high-fat, high-salt, low-fiber foods aren&apost in sight (Chubby Hubby, anyone?), they are more likely to be out of mind𠅚nd out of mouth. But until you find a nutritionist-slash―personal assistant to do the job for you, take a peek into this healthy refrigerator. Look at it again before you head to the supermarket―it might keep you away from the Cool Whip.

Dairy and Staples

Humus
Keep tubs on hand, plus bags of baby carrots. The combo is a low-fat, high-protein snack alternative to hunks of cheese or a fistful of cookies.

Sir
Replace mellow, soft cheeses with sharp, harder ones. A small amount packs lots of flavor, saving you both dollars and fat grams. Look for aged Cheddar and Parmigiano-Reggiano.

Jajca
Keep eggs in their carton on a lower shelf to guard against the loss of carbon dioxide and moisture. The shells may look impermeable, but they are covered with tiny holes that can absorb odors and flavors.

Butter and margarine
Use real butter where it counts, but sparingly. Keep sticks in a covered dish. (Freeze sticks you&aposre not using.) When it comes to margarine, soft kinds in tubs and those labeled "trans-fat free" are the only healthy butter substitutes.

Piščančja juha
Buy it in resealable cartons. Use it to cook rice, mash potatoes, or saute vegetables for rich flavor without butter or oil. (Add broth to a warm skillet with the vegetables cover and cook until tender.) Look for low-sodium or organic broth.

Jogurt
As with milk, go for low-fat instead of nonfat to enjoy more flavor. You can bake with it or drain it through a coffee filter for yogurt "cheese."

Mleko
One percent milk has enough fat for baking but isn&apost unhealthy to drink. Buy milk in opaque containers to protect it from light, which can reduce the vitamin content.

Orange juice
Select juice that is calcium fortified. There&aposs barely any difference in taste, and drinking one glass will give you a third of your recommended daily allowance of calcium.

Oils, Water, Produce

Salad dressings
Your healthiest bottled-dressing options are vinaigrettes made with olive oil, but if you have a weak spot for creamy dressings you can make them last longer (and eat fewer calories) by thinning them with milk, mild rice vinegar, or herb tea. Tossing a salad with dressing before serving it is the key to using less.

Majoneza
Go for low-fat mayonnaise rather than the low-cholesterol kind. Regular mayo doesn&apost have a lot of cholesterol to begin with, but it does have a great deal of fat.

Drinks
Keep filtered water or seltzer in the refrigerator and you&aposll always have a cold, refreshing, healthy drink on hand. (Soda consumption in the United States surpassed milk consumption in 1994 and is still shooting upward.)

Ostanki
Spoon leftovers𠅞ven the take-out kind―into glass or plastic containers that are microwave-safe. Some take-out trays and yogurt tubs are made from a kind of plastic that can leach chemicals into food at high temperatures. Avoid reheating in plastic containers that aren&apost designated microwave-safe.

Bagged lettuces and vegetables
Consider bags of baby spinach and other salad greens a shopping-list staple. For longest shelf life, buy prewashed greens in single-variety bags (the fragile leaves in salad mixes spoil first and can ruin the whole package). Combine them with more economical lettuce, such as iceberg, as needed.

Produce
Put produce in its place. That generally means either out of the fridge entirely (tomatoes and tropical fruits) or in one of the bottom bins, where the humidity is controlled. When vegetables lose moisture, they get limp and may lose vitamins. Spinach can lose as much as 50 percent of its vitamin C if left out overnight.

Olja
Olive, canola, and sesame oil are your healthiest options. If you have all three, you&aposll be ready for just about any kind of cooking. All are best kept in the refrigerator, because they oxidize when exposed to heat and light. Oxidized oils taste rancid and may release free radicals, which are linked to many health risks. Chilled oils may become cloudy, but they&aposll clarify at room temperature.

The Freezer

Prepared foods
Packaged meals come in sensible portions𠅛ut with sky-high sodium content. (The bulk of the sodium in the U.S. diet comes from prepared foods, not from what we use in cooking or sprinkle on at the table.) With homemade frozen foods, wrap tightly, label, and date. Meals stored in the freezer should be used within three months.

Whole grains
Brown rice, whole-wheat flour, and oatmeal are the best grains to stock, but they should be kept cold. Unlike refined grains (the white ones), whole grains contain the outer bran as well as the inner seed, or germ. The germ contains some fat. And, like cooking oils, that fat can oxidize at room temperature.

Sweet snacks
When frozen, marshmallows get caramel-chewy and grapes end up tasting like cold gumdrops. Either will give you satisfaction without giving you fat.

Banane
When bananas are too speckled to pack in lunch bags, throw them into the freezer unpeeled. The skins will blacken, but the fruit will stay sweet and ripe inside. Blend one with orange juice, berries, and yogurt (no need for ice) for a breakfast smoothie.

Orehi
Freeze an assortment―peanuts, pistachios, almonds, and walnuts𠅚ll of which are loaded with antioxidants. Don&apost worry about the fat. Nuts are mostly made up of monounsaturated fats (the good kind). Like oils, nuts need to be kept cold and out of the light to remain fresh.

Sladoled
A University of Pennsylvania study found that the larger the container, the more careless we are about indulging. Buy ice cream in four-ounce individual servings or pints.

Soja
Here is the healthy, high-protein snack that will break you of the potato-chips-before-dinner habit. Edamame (soybeans in their pods) are the best-tasting tofu alternative. Drop them frozen into boiling water for a few minutes, drain, and salt. Serve warm or chilled (with a separate bowl to collect the discarded pods).


Stock a Healthy Refrigerator

What to put in the fridge to guarantee nutritious eating.

Healthy eating would be a lot easier if someone would clean out the refrigerator, get rid of the junk, and stock the shelves with nutritious choices. If high-fat, high-salt, low-fiber foods aren&apost in sight (Chubby Hubby, anyone?), they are more likely to be out of mind𠅚nd out of mouth. But until you find a nutritionist-slash―personal assistant to do the job for you, take a peek into this healthy refrigerator. Look at it again before you head to the supermarket―it might keep you away from the Cool Whip.

Dairy and Staples

Humus
Keep tubs on hand, plus bags of baby carrots. The combo is a low-fat, high-protein snack alternative to hunks of cheese or a fistful of cookies.

Sir
Replace mellow, soft cheeses with sharp, harder ones. A small amount packs lots of flavor, saving you both dollars and fat grams. Look for aged Cheddar and Parmigiano-Reggiano.

Jajca
Keep eggs in their carton on a lower shelf to guard against the loss of carbon dioxide and moisture. The shells may look impermeable, but they are covered with tiny holes that can absorb odors and flavors.

Butter and margarine
Use real butter where it counts, but sparingly. Keep sticks in a covered dish. (Freeze sticks you&aposre not using.) When it comes to margarine, soft kinds in tubs and those labeled "trans-fat free" are the only healthy butter substitutes.

Piščančja juha
Buy it in resealable cartons. Use it to cook rice, mash potatoes, or saute vegetables for rich flavor without butter or oil. (Add broth to a warm skillet with the vegetables cover and cook until tender.) Look for low-sodium or organic broth.

Jogurt
As with milk, go for low-fat instead of nonfat to enjoy more flavor. You can bake with it or drain it through a coffee filter for yogurt "cheese."

Mleko
One percent milk has enough fat for baking but isn&apost unhealthy to drink. Buy milk in opaque containers to protect it from light, which can reduce the vitamin content.

Orange juice
Select juice that is calcium fortified. There&aposs barely any difference in taste, and drinking one glass will give you a third of your recommended daily allowance of calcium.

Oils, Water, Produce

Salad dressings
Your healthiest bottled-dressing options are vinaigrettes made with olive oil, but if you have a weak spot for creamy dressings you can make them last longer (and eat fewer calories) by thinning them with milk, mild rice vinegar, or herb tea. Tossing a salad with dressing before serving it is the key to using less.

Majoneza
Go for low-fat mayonnaise rather than the low-cholesterol kind. Regular mayo doesn&apost have a lot of cholesterol to begin with, but it does have a great deal of fat.

Drinks
Keep filtered water or seltzer in the refrigerator and you&aposll always have a cold, refreshing, healthy drink on hand. (Soda consumption in the United States surpassed milk consumption in 1994 and is still shooting upward.)

Ostanki
Spoon leftovers𠅞ven the take-out kind―into glass or plastic containers that are microwave-safe. Some take-out trays and yogurt tubs are made from a kind of plastic that can leach chemicals into food at high temperatures. Avoid reheating in plastic containers that aren&apost designated microwave-safe.

Bagged lettuces and vegetables
Consider bags of baby spinach and other salad greens a shopping-list staple. For longest shelf life, buy prewashed greens in single-variety bags (the fragile leaves in salad mixes spoil first and can ruin the whole package). Combine them with more economical lettuce, such as iceberg, as needed.

Produce
Put produce in its place. That generally means either out of the fridge entirely (tomatoes and tropical fruits) or in one of the bottom bins, where the humidity is controlled. When vegetables lose moisture, they get limp and may lose vitamins. Spinach can lose as much as 50 percent of its vitamin C if left out overnight.

Olja
Olive, canola, and sesame oil are your healthiest options. If you have all three, you&aposll be ready for just about any kind of cooking. All are best kept in the refrigerator, because they oxidize when exposed to heat and light. Oxidized oils taste rancid and may release free radicals, which are linked to many health risks. Chilled oils may become cloudy, but they&aposll clarify at room temperature.

The Freezer

Prepared foods
Packaged meals come in sensible portions𠅛ut with sky-high sodium content. (The bulk of the sodium in the U.S. diet comes from prepared foods, not from what we use in cooking or sprinkle on at the table.) With homemade frozen foods, wrap tightly, label, and date. Meals stored in the freezer should be used within three months.

Whole grains
Brown rice, whole-wheat flour, and oatmeal are the best grains to stock, but they should be kept cold. Unlike refined grains (the white ones), whole grains contain the outer bran as well as the inner seed, or germ. The germ contains some fat. And, like cooking oils, that fat can oxidize at room temperature.

Sweet snacks
When frozen, marshmallows get caramel-chewy and grapes end up tasting like cold gumdrops. Either will give you satisfaction without giving you fat.

Banane
When bananas are too speckled to pack in lunch bags, throw them into the freezer unpeeled. The skins will blacken, but the fruit will stay sweet and ripe inside. Blend one with orange juice, berries, and yogurt (no need for ice) for a breakfast smoothie.

Orehi
Freeze an assortment―peanuts, pistachios, almonds, and walnuts𠅚ll of which are loaded with antioxidants. Don&apost worry about the fat. Nuts are mostly made up of monounsaturated fats (the good kind). Like oils, nuts need to be kept cold and out of the light to remain fresh.

Sladoled
A University of Pennsylvania study found that the larger the container, the more careless we are about indulging. Buy ice cream in four-ounce individual servings or pints.

Soja
Here is the healthy, high-protein snack that will break you of the potato-chips-before-dinner habit. Edamame (soybeans in their pods) are the best-tasting tofu alternative. Drop them frozen into boiling water for a few minutes, drain, and salt. Serve warm or chilled (with a separate bowl to collect the discarded pods).


Stock a Healthy Refrigerator

What to put in the fridge to guarantee nutritious eating.

Healthy eating would be a lot easier if someone would clean out the refrigerator, get rid of the junk, and stock the shelves with nutritious choices. If high-fat, high-salt, low-fiber foods aren&apost in sight (Chubby Hubby, anyone?), they are more likely to be out of mind𠅚nd out of mouth. But until you find a nutritionist-slash―personal assistant to do the job for you, take a peek into this healthy refrigerator. Look at it again before you head to the supermarket―it might keep you away from the Cool Whip.

Dairy and Staples

Humus
Keep tubs on hand, plus bags of baby carrots. The combo is a low-fat, high-protein snack alternative to hunks of cheese or a fistful of cookies.

Sir
Replace mellow, soft cheeses with sharp, harder ones. A small amount packs lots of flavor, saving you both dollars and fat grams. Look for aged Cheddar and Parmigiano-Reggiano.

Jajca
Keep eggs in their carton on a lower shelf to guard against the loss of carbon dioxide and moisture. The shells may look impermeable, but they are covered with tiny holes that can absorb odors and flavors.

Butter and margarine
Use real butter where it counts, but sparingly. Keep sticks in a covered dish. (Freeze sticks you&aposre not using.) When it comes to margarine, soft kinds in tubs and those labeled "trans-fat free" are the only healthy butter substitutes.

Piščančja juha
Buy it in resealable cartons. Use it to cook rice, mash potatoes, or saute vegetables for rich flavor without butter or oil. (Add broth to a warm skillet with the vegetables cover and cook until tender.) Look for low-sodium or organic broth.

Jogurt
As with milk, go for low-fat instead of nonfat to enjoy more flavor. You can bake with it or drain it through a coffee filter for yogurt "cheese."

Mleko
One percent milk has enough fat for baking but isn&apost unhealthy to drink. Buy milk in opaque containers to protect it from light, which can reduce the vitamin content.

Orange juice
Select juice that is calcium fortified. There&aposs barely any difference in taste, and drinking one glass will give you a third of your recommended daily allowance of calcium.

Oils, Water, Produce

Salad dressings
Your healthiest bottled-dressing options are vinaigrettes made with olive oil, but if you have a weak spot for creamy dressings you can make them last longer (and eat fewer calories) by thinning them with milk, mild rice vinegar, or herb tea. Tossing a salad with dressing before serving it is the key to using less.

Majoneza
Go for low-fat mayonnaise rather than the low-cholesterol kind. Regular mayo doesn&apost have a lot of cholesterol to begin with, but it does have a great deal of fat.

Drinks
Keep filtered water or seltzer in the refrigerator and you&aposll always have a cold, refreshing, healthy drink on hand. (Soda consumption in the United States surpassed milk consumption in 1994 and is still shooting upward.)

Ostanki
Spoon leftovers𠅞ven the take-out kind―into glass or plastic containers that are microwave-safe. Some take-out trays and yogurt tubs are made from a kind of plastic that can leach chemicals into food at high temperatures. Avoid reheating in plastic containers that aren&apost designated microwave-safe.

Bagged lettuces and vegetables
Consider bags of baby spinach and other salad greens a shopping-list staple. For longest shelf life, buy prewashed greens in single-variety bags (the fragile leaves in salad mixes spoil first and can ruin the whole package). Combine them with more economical lettuce, such as iceberg, as needed.

Produce
Put produce in its place. That generally means either out of the fridge entirely (tomatoes and tropical fruits) or in one of the bottom bins, where the humidity is controlled. When vegetables lose moisture, they get limp and may lose vitamins. Spinach can lose as much as 50 percent of its vitamin C if left out overnight.

Olja
Olive, canola, and sesame oil are your healthiest options. If you have all three, you&aposll be ready for just about any kind of cooking. All are best kept in the refrigerator, because they oxidize when exposed to heat and light. Oxidized oils taste rancid and may release free radicals, which are linked to many health risks. Chilled oils may become cloudy, but they&aposll clarify at room temperature.

The Freezer

Prepared foods
Packaged meals come in sensible portions𠅛ut with sky-high sodium content. (The bulk of the sodium in the U.S. diet comes from prepared foods, not from what we use in cooking or sprinkle on at the table.) With homemade frozen foods, wrap tightly, label, and date. Meals stored in the freezer should be used within three months.

Whole grains
Brown rice, whole-wheat flour, and oatmeal are the best grains to stock, but they should be kept cold. Unlike refined grains (the white ones), whole grains contain the outer bran as well as the inner seed, or germ. The germ contains some fat. And, like cooking oils, that fat can oxidize at room temperature.

Sweet snacks
When frozen, marshmallows get caramel-chewy and grapes end up tasting like cold gumdrops. Either will give you satisfaction without giving you fat.

Banane
When bananas are too speckled to pack in lunch bags, throw them into the freezer unpeeled. The skins will blacken, but the fruit will stay sweet and ripe inside. Blend one with orange juice, berries, and yogurt (no need for ice) for a breakfast smoothie.

Orehi
Freeze an assortment―peanuts, pistachios, almonds, and walnuts𠅚ll of which are loaded with antioxidants. Don&apost worry about the fat. Nuts are mostly made up of monounsaturated fats (the good kind). Like oils, nuts need to be kept cold and out of the light to remain fresh.

Sladoled
A University of Pennsylvania study found that the larger the container, the more careless we are about indulging. Buy ice cream in four-ounce individual servings or pints.

Soja
Here is the healthy, high-protein snack that will break you of the potato-chips-before-dinner habit. Edamame (soybeans in their pods) are the best-tasting tofu alternative. Drop them frozen into boiling water for a few minutes, drain, and salt. Serve warm or chilled (with a separate bowl to collect the discarded pods).


Poglej si posnetek: Kako zamenjati spredaj zavorne ploščice na VW GOLF 2 VODIČ AUTODOC (December 2021).