Iingcebiso zePasta enempilo kunye neNandi enomdla kunye neCholesterol encinane
Phantse wonke umntu uthanda isidlo esihle sepasta. Akukho sizathu ongenakukunandipha ukutya okuqukethe ipasta rhoqo ngexeshana nje kuba ulandela ukutya kokunciphisa i-cholesterol .
Nangona kunjalo, kufuneka uqaphele izithako ozisebenzisayo. Ngokungenzi njalo, unokongeza iikhalori ezongezelelweyo kunye namafutha ekudleni kwakho - zombini ezo zikhokelela ekudleni ngamazinga aphezulu e-cholesterol .
Ngale macebiso aphilileyo, isitya esilandelayo se-pasta osilungiselelayo siya kuba mnandi kunye nobomi be-cholesterol.
Ukukhetha iPasta elungile
I-pasta noodle yintliziyo yesitya sonke. Nangona ezinye iifasta zingenempilo , ezinye iintlobo ze-pasta zinokudibanisa ezininzi iikhalori kwaye zinomxholo ophezulu we-carbohydrate. Ezi zinokubangela ukuba amazinga e-cholesterol akho akhulise.
Xa ukhetha i-pasta, khetha ezo zibhalwe "ingqolowa epheleleyo" okanye " inkozo epheleleyo ." Ezi ntlobo zedrata zibonakala ziluhlaza ngokuthelekiswa namanye ama-noodle. Baya kuba ne-fiber ephezulu kunye kwaye isithako esinempilo sinxulumene nokunciphisa ama-cholesterol .
Ukuba ungathandabuzeki, soloko uhlola iileyile yephakheji yemveliso. Kuya kubonisa i-carbohydrate kunye nomxholo wefayili ngokukhonza.
Ezinye izithako kwiPasta yakho Dish
Iimali kunye neentlobo zezithako onokuzongeza kwidlo ye-pasta ayinasiphelo. Ezinye zezo zinto zingenza isidlo esinomso nesinempilo.
Nangona kunjalo, kukho ezinye izithako eziza kutshabalalisa imizamo yakho yokunciphisa i-cholesterol.
Bamba i Veggies. Imifuno yintliziyo ephilileyo intliziyo, ngoko unokukhetha nayiphi na imifuno ukubandakanya kwisitya sakho se-pasta. Isipinashi, i-asparagus, i-anyanisi, i-zucchini, kunye ne-pepper zimbalwa nje zeemigodi ezininzi ongayenza.
Ngaba ufuna ezinye iimbono? Ukuphosa eminqumlezweni embalwa, equle i-omega-3 i-fat oil, okanye iifriji ezimbalwa zeparsley okanye amaqabunga amnandi. Ngaphandle kokumisa umsila kunye nokumanya umlomo, utyiweyo utamatisi we-cherry unokongeza i-flavour kwidlo.
Hlanganisa ama-veggies kunye ne-pasta ngexabiso elilinganayo ukuze ufumane isidlo esilungeleleneyo, esizaliswe ngefiber esiza kugcina iqondo le-cholesterol yakho kunye nentliziyo-enempilo.
Elula kwi-Cheese. Iifisi zifakwe kwiidlo ezininzi zepasta. Ngoxa iitshizi ziqulethe i-calcium kwaye zinika ukunambitheka okongeziweyo kunye nokuthungwa, zinokubonelela ngeoli edibeneyo ekudleni kwakho.
Esikhundleni sokubandakanya iisizi ezifana neparmesan, romano, okanye mozzarella kwisitya sakho, zama ukufafaza phezulu. Oku kuya kunciphisa inani lamanqatha oyithandayo. Iintlobo ze-fat-fat of cheese nazo zikhethileyo ezikhethileyo kuneenguqu ezipheleleyo zeoli ezinokuthi zivelise i- fat fatted in your diet.
Khetha i-Lean Meats . Inyosi yomgquba kunye nomhlaba yizona zongezelelweyo ezongezelelweyo kwiitya ezininzi zepasta. Ngelishwa, oku, kwakhona, ngumthombo wamanqatha azalisiweyo anokuchaphazela kakubi amazinga e-cholesterol. Ukuba kunokwenzeka, i-sausage kunye nenyama ebomvu kufuneka ihlawulwe kwi-pasta yakho.
Ukuba ukhangele ukongeza iprotheni encinane, i-salum okanye i-shrimp iya kuba yinto ehlekayo.
Unokudibanisa iintlobo ezincinci zeenqwelomoya zezidlo zakho ezizithandayo, ezifana ne-turkey okanye inkukhu.
ILizwi Ngeziqholo kunye neeSauces
Nangona zihlala zilandelelana, iziqholo kunye namasiki kunokunyusa intle yesitya sakho. Bangakwazi nokwenza umehluko phakathi kwesitya esikratshiweyo kunye nesithandwa.
Uninzi lweziqholo eziqhelekileyo ezisetyenziselwa izitya ze-pasta, ezifana ne-parsley, i-oregano, i-garlic, i-basil kunye namaqabunga e-bay aqukethe izondlo ezinempilo ngaphandle kweoli kunye neekhalori. Ngoko, siphunga isitya sakho se-pasta ukuya kwintetho yakho. Yenza ioli yeoli ephilileyo enempilo kunye neminqweno yakho ukuze wenze iingubo ezikhanyayo kwi-noodle yakho.
Ama-Sauces ayindawo ebalulekileyo. Uhlobo olungafanelekanga lwe-sauce lungafaka iswekile kunye namafutha amaninzi kwi-cholesterol yakho yokunciphisa ukutya. Nangona ubuninzi beemasiki zifumaneka kwivenkile, akukho nzima kunokwenza i-sauce yakho yepasta.
Ukuba ukhetha i-sauce elungiselelwe i-marinara, khangela iilebula kwimveliso. Ezinye zee mveliso zineetyuwa ezongezelelweyo, iswekile kunye namafutha, zonke ezingenayo intliziyo enempilo. Ngokukodwa uzama ukunciphisa ukusebenzisa kwakho iisukisi ezinomhlaza, njenge-sauce eshizi, kuba ezi zinto zingasetyenziswa njengomthombo wamafutha athile.
Ngeentlobo ezininzi zokudibanisa ezifumanekayo kwi-pasta, unokufumana ezininzi ezininzi kwi-cholesterol yokunciphisa ukutya. Ingaba ufuna i-pasta isidlo okanye isidlo esilula se-pasta ngasecaleni, unokudala umntu ophilileyo kwaye akayi kuba nefuthe kakhulu kumanqanaba akho e-cholesterol.