Xa kufika iqondo lokufudumala lokushisa konyaka, njalo imikhosi yangaphandle, edla ngokubandakanya ukucwangcisa ukuhamba kwakho, ukucoca i-pool yokubhukuda, kwaye-yeklasi-ukudubula i-grill. Ukugcoba kuyintsikelelo eyintandokazi yabaninzi kwiinyanga zentwasahlobo nehlobo. Kodwa ukuba ulandela ukutya kokunciphisa i-cholesterol, unokuziva uncipha kumsebenzi onokupheka kwi-grill.
Iindaba ezilungileyo kukuba ukugcoba akugcinwanga nje kumanqatha, ukutya kweekhalori eziphezulu. Ngale macebiso aphilileyo kunye neendlela zokupheka, unokunandipha umdlalo olumnandi we-grill ngelixa ukhangele i-cholesterol yakho kunye namazinga e-triglyceride.
I-Grill Leaner Meats
Inkolelo engaqhelekanga ngokuphathelele ukugcoba kukuba yimizimba ethile yenyama, njengengulube neyenkomo, ifanelekile kwi-grill. Ezinye iintlobo zezidlo, kubandakanywa inkukhu kunye ne-turkey, nazo zifanelekileyo abaviwa kwi-grill yakho. Ezi proteyini ziphantsi kweoli egcweleyo kunezinye zazo ezinamafutha, kodwa zingaphephelwa ngokulinganayo kwisiphephelo.
Yongeza izityalo kunye nemifuno
Isidlo asikho kuphela isidlo esifanelekileyo se-grill esinokusixhasa ukutya kwakho kwe-cholesterol. Iintyatyambo kunye nemifuno zinokuphonswa kwi-grill-kunye neziphumo ezimnandi ezimangalisayo. Ezi zokutya azigcini nje zinikele iivithamini kunye nezondlo kwizondlo zakho, kodwa ziqulethe izithako ezinomdla we-cholesterol, ezifana ne-fiber kunye ne-phytosterol, ezingagcina ii-LDL ze-cholesterol ukujonga.
Ukongezelela, iziqhamo kunye nezigulane ziphantsi kweekhalori. Ngoko, nokuba ubeka kwi-skewer, zibeke kwi-foil foil, okanye zivumele ukuba zibekwe ngqo kwi-grill, ezi ngcebiso azinakukunika nto kodwa iziphumo eziyanelisayo.
Yiya inyama
Ukuba ufuna ukwenza isidlo sogqirha ngokupheleleyo, ukutya okungafihliyo, okufana ne-tofu kunye ne-soybean, kunokukhangela iziphumo ezintle.
Nangona oku kudla akuziphathe ngokufanayo nezinye izidlo kwi-grill, kunokupheka, ukunikezela ngesonka esincinane kunye nokuzalisa isidlo esingayi kuba nefuthe elikhulu kwi lipids zakho.
Zama iintlanzi ezidibeneyo
Intlanzi yinye ukutya okunokutya okunokwenza i-dish-healthy and healthy-dish. Ngokuqhelekileyo, iintlanzi aziphezulu kwioli egcweleyo . Nangona kunjalo, ezinye iintlanzi, ezifana ne-anchovy, ityhuna, kunye ne-salmon, ziphezulu kwi-fat unsaturated ebizwa ngokuthi i-omega-3 fatty acid engakwazi ukugcina amanqanaba akho e-triglyceride enempilo. Ngaba ufuna ezinye iingcamango malunga nendlela yokuloba intlanzi oyithandayo?
ILizwi Ngama-Sauces and Rubs
Amaninzi amaninzi, i-seasonings kunye ne-sauces nazo zongezwa phambi okanye xa ugcoba. Nangona oku kunokwandisa kakhulu intleko yokutya oya kukugcoba, banokudibanisa neekhalori ezingafunekiyo. Xa ulungiselela ama-rubs kunye namasiksi uza kusebenzisa kwizinto zakho ezidibeneyo, khumbula amanqatha, i-carbohydrate, kunye neetyuwa, njengoko ezinye zezi zongezo zinokunyusa iikhalori ezingafunekiyo ekudleni kwakho. Ukuba usebenzisa i-sauce okanye i-rubhi elungiselelwe ishishini, khangela iilebhile zokutya zomxholo wokutya. Ungaphinda uzame ezi ngcebiso eziwusizo zokuncedisa uninzi lwe-taste-ngaphandle kokubeka i-dent enkulu entliziyweni yakho-ukutya okunempilo:
- Zama ngamehlo kunye neziqholo. I-Basil, i-rosemary, i-thyme, kunye nezinye ezininzi izityalo kunye neziqholo zingasetyenziswa njengezithako ze-rubs yakho-kwaye negalelo elininzi lokuvumba kwisitya sakho esibiweyo. Nangona kuthatha uvavanyo oluncinane, kukho ulwazi oluninzi ngaphandle apho kukunceda ukhethe iifom ezifanelekileyo zesitya sakho-kunye neengcamango zesinambitha.
- Khetha iintlobo ezincinci zeenqatha zamasiksi akho ozithandayo. Ezinye iisoso kunye ne-dips zingaba ziphezulu kwioli kunye noshukela, ngakumbi ukuba zi-cream based based. Ngethamsanqa, abaninzi abavelisi benza iinguqu ezincinci zezixhobo ezikhethiweyo.