Isandwich isitya sokutya xa kuthethwa isidlo sasemini okanye isidlo sakusihlwa. Bakhawuleza ukwenza kwaye bangakhiwa ngeendlela ezahlukeneyo zokwanelisa malunga nantoni na. Nangona i-cholesterol ephezulu ingagqithisi ukutya okumnandi ekudleni kwakho, usadingeka uqaphele ngokutya okungekho kwisandwich yakho. Ukongeza izithako ezingalunganga kunokwandisa i-calorie yakho yokudla - kunye nomlenze wakho.
Isonka
Isonka yinxalenye ebalulekileyo yes sandwich yendabuko. Ngelishwa, banokufaka igalelo ezininzi kwi-sandwich. Ezinye iintlobo zesonka eziqulethe ixabiso eliphezulu le- fiber e-soluble zinokukunceda ukuba ugcine amazinga e-cholesterol enempilo, kunye nokunceda kwimpilo yokutya. Zama ezinye zezi ngcebiso eziwusizo ekukhetheni isinkwa esinesimo senhliziyo esasikweni sakho:
Khetha izityalo ezipheleleyo. Esikhundleni sokukhetha amhlophe, amacwecwe ahlambulukileyo kwisonka sakho, khetha ukutya okutya okusanhlamvu. Ezi zizonka ziphezulu kwi-fiber e-soluble enganceda ukugcina amazinga akho e-LDL aphilile. Imizekelo yezonka zokutya eziqingqiweyo ziquka isonka esipheleleyo sesonka, isonka sesonka esinesibini elinesibini, okanye isonka esenziwe nge-buckwheat, spelled okanye ibhasi yebhali.
Jonga i-carbohydrate kunye nomxholo wefayibha. Esinye isibonakaliso sokutya sesonka esilungileyo i-carbohydrate kunye nomxholo wefayibha. Ngokufanelekileyo, isonka kufuneka sibe phezulu kwi-fiber kwaye sibe nexabiso elincinci lokushukela.
Ezinye izonka ezifumanekayo zentengiso zange zongeze ishukela, ngoko kufuneka uhlole iileyiti yokutya kwiphakheji yokutya.
Hlanganisa. Ukubhukuda nge sandwich yendabuko? Zama ukufaka ezinye izithako kwi-lettuce okanye wenze umgca oqukethe izithako ozithandayo. Enye enye indlela enempilo yayiza kufaka isitshixo sakho esiyintandokazi esithandwayo kwi-pita pocket.
Izongezo eziNandileyo
Intliziyo yesandwich ingaba neyantoni na. Nangona kunjalo, le nxalenye yesandwich inokupakisha ngeekhalori ezongezelelweyo kunye namafutha anelisiweyo-kwaye uchithe ukutya kwakho kokunciphisa i-cholesterol. Ukugcina i-sandwich yakho enempilo akufanele ibe yinto enxantisayo - okanye ukunciphisa ukhetho lwakho - ngala macebiso alula:
Imifuno - Awunakuze uninzi lwalezi zinto kwi sandwich yakho. Enyanisweni, umele uwenze ingongoma yokongeza imifuno embalwa kuyo nayiphi isicwitshi oyenzayo. Imifuno ingongeza ukwenziwa kunye nokuvumba kwi-sandwich. Ukongezelela, iiflogi ziqulethe ii- phytosterol kunye nezinye iikhemikhali eziphilileyo ezingakunceda ukwehlisa i- cholesterol yakho ye- LDL . Nangona i-lettuce kunye neyamatamatye yongezelelo yeklasikhi ekhethwe ngamasandwich, ngokuqhelekileyo nayiphi na imifuno ingafakwa kwi-sandwich.
Ukuncedisa into encinane? Yongeza ihlumela okanye isipinashi endaweni ye-lettuce. Kunokuba utamatisi wakho wendabuko, faka ikhukhamba esisikiweyo, iinqatyiweyo eziqingqiweyo, iminquma emnyama, isahluko se-avocado okanye i-anyanisi kwisitishi sakho esilandelayo. Kulungile kodwa, kutheni ungafaki zonke ezi zithako?
Iintlobo - Nangona kungenjalo njengothando olukhethiweyo njengezithoba, iziqhamo zinokongeza ukunambitheka kwinqwelo yesiqhekeza esincinci - ngakumbi ukuba unqwenela into encinci.
Amaapulo atyunjiweyo, i-crranberries edibeneyo, iidiliya ezisiqingatha, okanye izithelo ze-citrus zingenza ukongeza okuhlwabusayo kunye nokunempilo kwi-sandwich yakho.
Izidlo - Ngokuqhelekileyo zifunyenwe njengenxalenye ebaluleke kakhulu yesandwich, inyama ingaba ngumthombo omkhulu kunamafutha azalisiweyo- anokufaka iikhalori kwisihlunu xa ukucutswa kunamanqatha. Inyama ingafakwa kufakwe kwisidlo sakho sokutya se-cholesterol ekumodareyithweni. Nazi ezinye iindlela zokufaka inyama kwisihlunu sakho, ngaphandle kokuchaphazela kakhulu ukutya kwe-cholesterol yakho:
- Sebenzisa amanxeba ayenzileyo - Ezinye izidalwa aziqukethe amanqatha amaninzi, ezinokubenza zibe bhetele ngakumbi kunokwakheka kwamathambo athile. Zama ezi ngcebiso eziwusizo ekukhetheni ukutya okunamafutha esicatsheni sakho.
- Yongeza intlanzi esikhundleni - Intlanzi ingaba yinto ehle kakhulu, enempilo enokongeza kwintsimbi. I-Salmon kunye neTanhu enamafutha omega-3 enempilo anokunceda ukugcina intliziyo yakho iphilile kunye ne-triglycerides yakho kwindawo ephilileyo.
- Yongeza ezinye izinto zokutya - Ukongeza iibhontshisi okanye i-tofu kwisiqwenga sakho unokongeza i-bulk kunye neprotheni ekudleni kwakho - ngaphandle kweoli eninzi.
Iifisi - I-Cheese ingaba ngumthombo omuhle we-calcium- kunye neoli egcweleyo. Xa ukhangela iitshizi ukuya kwisikiti sakho, zama ukukhetha iitshizi ezincinci kumafutha kunye neekhalori. Ngaphandle koko, abanye abavelisi banomlinganiselo omncinci weeshizi ezikhoyo eziphambi kokunciphisa ukunciphisa iikhalori.
Ukusasaza kwakho
Esinye isangweji sisasazeka sinokuyongeza inambitha eninzi kwisiqwenga sakho - kunye neekhalori xa ungaqapheli. Xa ukhangela ukusabalala ukufaka kwi sandwich yakho, qhosela rhoqo iileyile zokutya ushukela kunye nomxholo weoli. I-sandwich ezikhuselekileyo ezongezelelweyo kwi-sandwich yakho enempilo ziquka:
- Uviniga
- Lwesardard
- Iziqholo
- I-oyile ye-olivu
Olunye u sasazo lunokuba ne-ushukela ogqithisileyo okanye amafutha angaphinda awonakalise intliziyo yakho-ukutya okunempilo. Ukuba uthatha isigqibo sokusebenzisa nayiphi na isasaza esezantsi, sebenzisa ngokukhawuleza okanye ujonge ezinye iindlela ezinamafutha aphantsi:
- IMayonnaise
- Ketchup
- Butter
- Zokugqoka ezicokisekileyo
Amathuba okwakha i-sandwich efanelekileyo yokutya, i-cholesterol yokutya, ayinakunikwa unomdla wokutya okunempilo. Ukudibanisa i-sandwich yakho kunye nezinto eziphilileyo kuya kuqinisekisa ukutya okuhlwayileyo nokuzalisa-kuya kunceda ukugcina intliziyo yakho iphilile.
Imithombo:
U-Whitney EN kunye no-SR Rolfes. Ukuqonda Ukutya, 14. Publishing Wadsworth 2015.