Izidlo eziBhalisiweyo zibonelela ngeeNgcebiso eziphantsi kwe-Cholesterol
Cinga i-low-cholesterol dessert ayifanelekanga ukutya? Apha, iingcali ezondla izondlo zixuba izabelo zabo ukuze ziyanelise inyopho enomdla kunye nento enomnandi kunye nentliziyo enempilo.
Gxila kwiZithelo
" Zama i-apple ebhakiweyo, i-pear pear, isitya se-sorbet esineemango," ucebisa uElizabethe Somer, MA, RD, umbhali othi "Yidla Indlela Yakho Yolonwabo" (Harlequin, 2009).
Ukwacebisa nokutyhulwa kwiibhakabhaka ezinqabileyo okanye ukugubha ama-strawberries amnandi kwisiraphu encinci ye-fatty free-chocolate.
Yenza-Impahla Yakho Yobhaka
Ukuze ukwanelise inyopho enothileyo ngendlela ephilileyo, "Zama ukubhaka into ethile," icetyisa uMarlo Mittler, MS, RD, we-Foodwize ukubonisana nokutya okunokutya eNew York. "Ndiyacebisa ukuba abathengi basebenzise i-swaps ephantsi-fat, njengotshintsho ubisi bonke kunye namaqanda ngo-1% ubisi kunye nabamhlophe beqanda. Ndincoma kwakhona ukugaya i-cereal high-fiber (kwi-bean grinder). i-muffin okanye umxube wekhekhe ukunyusa umxholo wefayili. "
"Siyazi ukuba i- fibre inceda ukutshisa i-cholesterol, ngoko oku kukuvumela ukuba ujabulele unyango kunye ne-cholesterol ephazamisayo ngexesha elinye," ungeze uMittler.
Zama iTokotlethi emnyama
Ikholethidi emnyama yindlela ekhethekileyo yokukhetha i-cholesterol ka-Alice Trivas, i-RD, i-CD yeZiko leZondlo, iSanry Lake City, i-Utah. "Iimveliso eziphakamileyo" (kunye nezityebi kwi-cocoa) zivame ukuba ziphezulu kwizondlo, nangona ungafuna ukwazi umxholo wabo we-caffeine.
Kwakhona, ukuba neesekese njengenxalenye yokutya kwakho akuyona into enokubakho kwizinga eliphezulu le-cholesterol, ngaphandle kokuba ukutya kwakho kwasekuqaleni kwakusekelwe kakhulu kwiiskese. Jabulela iifomese ngokuqhelekileyo, ukonwaba okubalulekileyo, "kuchaza uTravas.
Yenza-Ukuzigcwalisa Kwakho
"Ukutya okunomsoco kodwa okuncinci kumanqatha kunye ne-cholesterol, zama i-0% yeerototta ushizi enothungelwano kunye ne-xylitol.
Yongeza i-almond extract, kunye ne-powder yetshokolethi emnyama, kwaye udibanise ndawonye. Lo ngumculi mocha angakwazi ukuzaliswa, "unikezela ngeMarietta Amatangelo, MS, RD, Integrative & Operational Medicine Nutritionist kwiGeorge Washington Centre yeMedical Medicine eWashington, DC.
I-Apple A Day
" Iipilisi zinefuthe eliphawulekayo ekunciphiseni kwe-cholesterol," kusho uKaren S. Vartan, MEd, RD, isondlo se-Silver Spring, eMaryland. Unika amava akhe njengomzekelo: "Nge-61 ndanciphisa i-cholesterol yam ukususela kwi-212 ukuya kwi-179 ngokutya i-apula, i-oats kunye nokuqhuba imizuzu engama-30 yokusebenzisa iintsuku ezine ngeveki.
Zama uKaren zokupheka kwiipulo ezithandayo:
- Hlulela i-apple enkulu , gcwalisa ingundoqo nge-jam, yongeza ii-almond ecosiweyo, kunye ne-microwaves for 2-3 minutes.
- Gxuma i-aple ephosiweyo , ubeke iinqanawa kwindawo encinci, i-pan; ufafaze umxube we-oat ophelileyo kwaye ubhaka ku-350 ukuya kwemizuzu eyi-15-18. Ukwenza i-oat topping, xuba i-2 Tbsp i-oats endala nge-2 tsp oat bran yogxobhozo kwi 1/3 c. i-apula okanye ijusi le-orange okanye i-apricot. Makhe uhlale imizuzu eyi-15. Hlanganisa kwi-tsp enye ye-Butter Buds "ibhotela"; ufefe phezu kwamaapula aqoshiwe; uthuli nge-nutmeg ne-apple spice spice; kwaye uyihlobise ngeealmond ezimbalwa. Bhaka njengoko kuthethwe.
- Gcoba i-apula e-fresh kwi-size chunks kwaye iqhube i-spicy "sauce" . Ukwenza i-spudge sauce, udibanise iipunipoyi ezi-2 ze-cocoa powder kunye ne-1puni ye-sugar sugar sweetener. Yongeza ii-2-3 Tbsp zamanzi kunye ne-microwave imizuzwana engama-40 okanye ide ichithwe. Gquba ukuhamba. Amanzi angaphezulu okanye i-cocoa powder ingasetyenziselwa ukulungisa ubungakanani. Yongeza utywala lwe-vanilla, i-pinch ye-sinamon kunye neebhoksi ezimbini ezibomvu, eziqinisa intlaphule.