Nangona ukutya kweDutch kunokwakhiwa ngokulula, kuqulethe iincinci. Nangona oku kudla okuncinci kwinqanaba leoli kunye ne-carbohydrates, usenokutya ukutya okonkcenkcesha xa ulandela ukutya kokunciphisa i-cholesterol , ekubeni ukupheka kweDatshi kubandakanya iintlobo zeziqhamo, imifuno kunye nentlanzi. Esi sikhokelo siza kukunika iingcebiso malunga nendlela yokuzonwabisa ngayo iDutch cuisine xa ubukele i-cholesterol yakho kunye namazinga e-triglyceride.
Izidlo zaseDutch Breakfasts
Uninzi lwezidlo zaseDutch zibandakanya ukukhonza kwesinye isonka ngesitya. Ngoluhlobo lwesidlo sasekuseni, uhamba umgca ocolileyo phakathi kokufumana isidlo sasekuseni esinempilo kwaye unokuthi ungabhubhisa i-cholesterol yakho kunye namazinga e-triglyceride. Xa ukhetha izonka zakho, qinisekisa ukuba ukhetha ezo ziqhamo ezipheleleyo okanye ingqolowa epheleleyo - kuba ezi zinto zinamafayili enempilo entle kunye neeshukela ezingancinci. Ukutya okulungileyo ukusibeka kwisonka sakho kuya kubandakanya nayiphi na isiqhamo sesityalo, imifuno okanye i-fat-fat, i-phytosterol isasazeka, efumaneka kwiindawo zokutya. I-Tofu okanye inyama ephilileyo, njengenkukhu, i-turkey okanye intlanzi nayo iya kusebenza kwi-pinch ukuba ufuna ukufakela iprotheni encinci kwisidlo sakusasa. Ukuba unqwenela ukusabalala okunomsolo kwisonka sakho, kufuneka ukhethe iintlobo ezincinci zeoli ukuze uqinisekise ukuba awunakongeza amanqatha amaninzi athile ekudleni kwakho.
I-Dutch-Inspired Sides
Amaninzi amaninzi aseDutch ayakuthi azalise imifuno, kuquka i-asparagus, isipinashi, iklabishi, ihluma yeBrussels, kunye ne-endive - ngoko unokutya okuninzi ukuze uzame xa ulungiselela izitya ezidliwayo kunye nezempilo. Izindlela zokucwangcisa kakuhle xa upheka ezinye zezi zokutya zibandakanya ukubhaka, ukugaya kunye nokutshisa.
Kufuneka uphephe ukusebenzisa ibhotela okanye i-mayonnaise xa ulungiselela amacala akho ekubeni oku kunokwandisa i-fat fat. I-Netherlands iphinde ihlaziye ngenxa yesibini . Nangona unokungena kwi-cheese encinci kwi-cholesterol yakho yokunciphisa ukutya, ukutya okuninzi kunokuyichitha - ngoko kufuneka uyisebenzise ngokukhawuleza ekuphekeni kwakho.
Iisobho kunye neSaladi
Iisobho ezisebenzisiweyo kwi-cuisine yaseDutch zigcwele imifuno. Ezinye zezinye izithako ezongezelelweyo zingadibanisa amafutha kunye neekhalori ezidityanisiweyo ekudleni kwakho - kubandakanywa isikhombi senyama yenyama, ibhonon, isobho kunye neekram. Ezi zithako kufuneka zikhunjulwe ubukela i-fat fat. Nangona ama-saladi amaninzi aseDutch ayilungele ukubheja xa ubheka i-lipids yakho, ezinye ziquka izithako ezinamafutha aphezulu njenge-bacon, ushizi, okanye ukugqoka okucokisekileyo. Ezi zinto akufanele zisetyenziswe, okanye zifakwe endaweni ye-fat fat version ukuba iyafumaneka.
Ikhosi e phambili
Izibhengezo eziphefumlelweyo zaseDatshi zidla ngokuquka inyama , iifatata kunye nemifuno. Ungasebenzisa iintlobo zemifuno ukuze ungeze i-flavour kwisitya sakho, kuquka u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, kunye neekroti. Nangona ngokuqhelekileyo unempilo, kukho ukutya okungafunyanwa ukwenza ikhosi ephambili ekwazisa amafutha amaninzi kunye neekhalori kwisondlo sakho - kwaye inokuchaphazela amazinga e-cholesterol yakho xa udla oku kutya rhoqo:
- I-Sausage - i-Dutch cuisine iyinkohlakalo kwimimandla emikhulu ye-sausage ebandakanywe kwezinye izitya zabo.
- Ukutya okunamafutha - inyama ethile, njengenkomo okanye inyama yengulube, inokubandakanywa kwezinye izitya zaseDutch. Esikhundleni sokusebenzisa ezi zidlo, zama ukufaka inkukhu okanye intlanzi. Ukuba unqwenela ukwenza oko, kufuneka ususe zonke iinqununu ezibonakalayo ezivela kwenyama yakho ngaphambi kokupheka.
- Ukuba ukhangele i-carbohydrates intake, kufuneka uqinisekise ukuba unciphisa-okanye ushiye - iifatata ezifakiwe kwisitya.
- Ezinye izitya zibandakanya i-grave ethululelwe kwisitya sakho, kwaye ingaba ngumthombo weoli edibeneyo. Ukuze ugweme oku, kufuneka ube ne-gravy yakho ecaleni kwaye usebenzise ngokukhawuleza.
- Ezinye zeendlela zokupheka ezisetyenziselwa ukulungiselela i-entry zingongeza iioli ezongezelelweyo kwisitya, kubandakanywa ukususa kwi-bhotela kunye nokucima. Ukugcoba, ukugcoba, okanye ukupheka ziindlela zakho ezilungileyo zokusebenzisa ukuba uzama ukugcina amazinga e-cholesterol akho aphilile.