Xa uceba iplanga, izibheno zivame ukuhlaselwa. Akuninzi kuphela ukuba kulula ukulungiselela, izibheno zihlala zilungelelanisa nawuphi na umxholo wenkampani - nokuba ufuna ukutya okulula okubukela umdlalo omkhulu kunye nabahlobo okanye into ethile phambi kokutya okudlulileyo. Nangona izibheno zincinci kwaye zikhangeleka zingenasici, ziyakongeza - zikhupha iikhalori ngaphezulu kwento oye wayidla ngalolo suku - okanye uza kuyidla ngexesha lekhosi.
Ukongezelela, ezinye zezi zibheno zingaphinda zibe neoli efihliweyo kunye neeshukela, ezinokuthi ziphazamise ukutya kwakho kwe-cholesterol. Eli nqaku liza kukubonisa i-ins kunye nokuphuma kwe-coleterol-friendly friendly appetizers ukuba uzama ukubukela i-cholesterol yakho kunye namazinga e-triglyceride.
Awunakuze Uhambe Ngempembelelo Ngeemifuno
Imifuno ifanelana naluphi na ukutya okunesondlo - kwaye kukho iindlela zokuguqula iilgogs ezicacileyo zibe zikhangeleliso ezihlwabisayo ukuze wonke umntu ahlasele. Awunakuze uhambe ngokungahambi kakuhle ngesitya esiluhlaza se-veggie platter - ukhukhamba, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli, kunye ne-cauliflower ziyimifuno eqhelekileyo esetyenzisiweyo kwizibheno ezinjalo. Kodwa ukuba unquma ukukhonza imifuno yakho kunye nezinye ukutya, kufuneka uqiniseke ukuba zidibene nezinye izithako ezinomdla we-cholesterol - njengamantongomane, iziqhamo, izityalo ezipheleleyo, okanye izityalo. Ezinye izithako - ezifana ne-creams, i-bacon, ne-cheeses-zingongeza amafutha amaninzi athile ekudleni kwakho, ngoko ke kufuneka ukuba iyancipha.
Izibheno eziMpilo eziNyayo
Ukutya kweminwe eyenziwe yenyama kudla ngokugqithiseleyo. Ukuba ugqiba ukukhonza izibheno ezinje, kufuneka uqinisekise ukuba usebenzisa izilwanyana ezinomdla - njengenkukhu okanye i-turkey-endaweni yokutya okuphezulu kwioli egcweleyo, eya kubandakanya inyama yenkomo kunye neha. Ukongezelela, ukusetyenziswa kwezilwanyana ezicwangcisiweyo, kubandakanywa izinja ezishushu, i-bologna, kunye ne-salami kufuneka kwakhona zincitshiswe - ukuba zingagwenywa - ngenxa yokuqulatheka kwazo i-fat fat kunye nekhalori xa kuthelekiswa nezinye izidlo.
Ukuba ukhangele ukunciphisa iikhalori ezivela kubhenkceli bakho, ungaphinda uzame ukufaka inyama yokutya kunye nentlanzi oyithandayo okanye i-tofu.
Xa ulungiselela izibheno zakho ezifanelekileyo, kufuneka uqiniseke ukuba ungazibhokoxa, njengoko oku kungenisa amafutha atshintshe ekudleni. Endaweni yoko, zama ukugcoba, ukugcoba, okanye ukugcoba inyama yakho ukuze ugweme ukongeza amafutha amaninzi. Ukuqhawula iprotheni yakho kancane, unako:
- Zama ukuzama ngeziqholo. Ukongeza iziqholo kwinyama yakho ephilileyo, intlanzi, okanye i-tofu nayo yindlela ephakamileyo yokuphucula ukunambitheka kwesibheno ngaphandle kokungeza iikhalori ezininzi.
- Sebenzisa i-condiment enempilo. Enye indlela yokongeza ukunambitheka kukuba ukongeza ukusasazeka okunempilo okanye i-sauce. Akufanele ungeze ezininzi zezi zinto kwaye kufuneka uqiniseke ukuba ziphantsi kweswekile kunye namafutha. Imizekelo emihle yayiza kuba yiletadi, i-Tabasco sauce, okanye i-salsa.
IiDips eziMpilo
Iipops ziyakunikwa kunye nemifuno oyikhethayo, isanti, isonka kunye nokunye. Ziyinto enokuyenza i-appetizer eyanandi-kodwa ingaba yinxalenye enye ye-appetizer engabongeza iikhalori. Ukunquma iikhalori kunye neoli, kufuneka uhlale ukhonza idizsi kwicala. Oku kuya kukuvumela wena kunye neendwendwe zakho ukuba ufumane inani lokudibanisa olufunekayo ngaphandle kokudla amaninzi khalori.
Iipilisi ezinobungqingili be-Cholesterol ziquka i-salsa, hummus, kunye ne-bean dip. Nanini na xa ungathandabuzeki, qho ngisisa iileyile zokutya ekudibaneni ukuze uqiniseke ukuba umxholo weoli kunye ne-carbohydrate ephantsi.
Ukuzalisa i-Mini-Wraps kunye neSinger Sandwiches
Amanqatha amancinci, i-tarts, kunye ne-wraps nazo zixhamla abantu abanonwabo. Abagcini nje ukuzalisa, unokutshintshela ezi zinto ukubandakanya iintlobo ezahlukeneyo zempilo eziza kubonwa yilowo nalowo. Nangona kunzima kangakanani ukwenza le mikhosi enjenge-sandwich - kubonakala kulula ukufaka izithako eziphezulu kwioli. Unokunciphisa i-fat kunye noshukela kulezi zibheno kunye neengcebiso ezilandelayo:
- Sebenzisa isonka esipheleleyo okanye isonka esipheleleyo sezonka zakho kwi-wraps okanye i-sandwiches esikhundleni sokusebenzisa izonka ezimhlophe kuba ezi ziqukethe iishukela ezicocekileyo. Kwezinye iimeko, ungasebenzisa inyama ephilileyo okanye iqabunga elikhulu le-lettuce endaweni yesonka-ingakumbi ukuba ulungiselela i-wraps.
- Imifuno ehlambulukileyo yindlela encinci ye-fat to create bulk kwi-wraps yakho kunye ne-sandwich - ngaphandle kokungeza iikhalori ezingaphezulu. Imifino efana ne-arugula, i-lettuce yamaRoma, i-kale, kunye nesipinashi inokudibaniswa kwisantya nawuphi na ukutya.
- Jonga iimpawu zakho. Ezinye i-condiments, ezifana ne-mayonnaise kunye nezinye zokugqoka, ziphezulu kwioli kunye noshukela kwaye kufuneka zisetyenziswe ngokukhawuleza kule yokutya. Ungasebenzisa iifom ze-fat-fat of these condiments, okanye unokuzifaka endaweni ye-condiment engekho ephezulu kwi-fat and fat sugar.
Musa ukuwudlula
Okokugqibela, ungahambi ngaphesheya. Amathuba kukuba ukuba kukho izibheno, uya kudla isidlo esikhulu emva koko. Ukuze ugweme ukutya zonke iikhalori zakho ezikhangayo, kufuneka usebenzise iplani encinci kwaye ubambe izibheno ezimbalwa ngexesha elithile ngokutya ngqo kwi-trayzer trayzer. Oku kuya kukunceda ulandele oko udlayo. Ukongezelela, ukulayishwa kwizityalo kunye nemigodi kuya kwandisa ikhalori ephantsi, ukutya okunesondlo kwisondlo sakho kwaye kuya kunceda ukuba uzive ukhulule ngokukhawuleza - kukukhusela ukuba ungene kwimigqa yesibini kunye neyesithathu kwizibheno.