Funda Ngezibonelelo ze-eggplant
Uhlobo lwe-2 lolawulo lwesifo sikashukela lufuna ukutya ukutya okunomsoco kwiimifuno ezingenayo isitshalo , iiprotheyini ezinamafutha, amafutha enempilo kunye nexabiso elincinci le-carbohydrates enesityebi kwifiber. Ngokuqhelekileyo, abantu abanesifo sikashukela banenkathazo yokuza kukhetha ukutya okunempilo okubandakanya imifuno. Bakufumanisa ukuba imifuno iyakhathaza, ayinambitha okanye ayinakubonakala.
Ngenxa yoko, bahlala bexakeka into efanayo endala, enokubangela ukuthanda ezinye ukutya okungenakulungileyo. Xa ukhangela iimveliso ezongezelelweyo kwizondlo zakho, ungalibali i-eggplant. I-low-carbohydrate ephantsi, imifuno ephezulu ephezulu enezithuba ezingapheliyo zokongeza izinto ezahlukeneyo kwizidlo zakho. Isitshalo seqanda singathabatha kwiinambuzane ezininzi, nazo, ezenza kube lula ukuzilungiselela.
Iyintoni iSitshalo seNqabile kwaye Sinokupheka njani?
Isitshalo seqanda lilungu leentsapho ze-nightshades, ezibandakanya utamatisi kunye nepelepele. Kuye kwathiwa uninzi lwemithi eluncedo olufumaneka kule ntsapho. Uninzi lwabantu luyazi ngesitshalo seqanda elibomvu, kodwa i-eggplants ingaba mhlophe okanye imicu, ifomini okanye i-cylindric shape. Zihlala ngobukhulu njengoko, kwaye zinokuthi zibe njengincinci njengebhola yegolfu okanye inkulu njengebhola lebhola.
Iziqhamo kuwo wonke umhlaba zisebenzisa isitshalo seqanda kwiimveliso zabo zokutya. Ukususela kwisiqhamo sase-Italiya seParmesan ukuya eTurkish baba ganoush kwisitshalo seqanda seJapan okanye saseAsia, isitshalo seqanda se-isitshalo esihlwabusayo, ezalisayo kunye enempilo.
Ngenxa yobume bayo obuhle, isitshalo seqanda sisoloko sisetyenziselwa njengenyama kwiplani yokutya.
Isitshalo seqanda kulula ukulungiselela. Akunzima ukucoca kwaye unokunqunyulwa kwiinqanaba, ii cubes, wedges, strips njl. Unokuthi ulandelwe, utyongwe, utyongwe, utyongwe, ubhakiwe okanye uphethiwe. Isitshalo seqanda sidibene kunye naluphi na uhlobo lweprotheni - inkukhu, intlanzi, tofu, ukubiza ngambalwa.
Isitshalo seqanda sisezantsi kwiiCalori neeCarbohydrates kwaye ziTyebi kwiiNetrients
Isitshalo seqanda siyimifuno engekho-starchy, ephantsi kwi-carbohydrates. Ngokomzekelo, i-1 ikhiloplant yeepilisi inama-calories angu-88 kuphela, i-0.7 gram yeenqatha kunye no-21.1 igramu ze-carbohydrate (ngaphantsi kweesibini zeesonka), i-12,5 gram ye-fiber kunye ne-3.7 gram yeprotheni. Isitshalo seqanda sine-cholesterol ekhululekile, iqukethe phantse i-sodium (7mg kwelinye isitshalo seqanda elipheleleyo) kunye neerhafu eziphantsi kwitektshi ye-glycemic index. Ukutya okunomlinganiselo ophantsi we-glycemic index akuphakamisi ushukela wegazi ngokukhawuleza njengokunye ukutya okuqulethe i-carbohydrate. Isibalo sefayibha i-18.6 grams xa isitshalo seqanda singavunyelwe.
1 inkomishi yeqanda eliqhambileyo (ngaphandle kweoli) inama-calorie angama-20, i-0.2 grams yeenqatha kunye no-4.7 amagremu e-carb, kunye nama-2,8 amagremu e-fiber.
Ukongezelela, isitshalo seqanda sinezityebi kwi-antioxidants ezinokukunceda ukunciphisa ukuvuvukala nokulwa nezifo. Ingumthombo omuhle we potassium. Izifundo zibonise ukuba ukutya okunotye kwi-potassium, okuyimfuneko yamaminerali kunye ne-electrolyte, kunokukunceda ukukhusela isisu, uxinzelelo lwegazi oluphezulu kunye nokwandisa isisitye samaminerali.
Indlela yokukhetha nokugcina isitshalo seqanda
Xa uthengela isitshalo seqanda, jolise ukukhetha isitshalo seqanda esingenasiphelo kunye nentambo.
Isitshalo seqanda sakho kufuneka sihlambuluke, siphumelele kwaye sisindise ubungakanani bayo. Gcina isitshalo sakho seqanda kwisiqandisisi kwaye usebenzise ngaphakathi kweentsuku ezingama-5-7 zokuthenga.
Iindlela eziphilileyo zokulungiselela isitshalo seqanda.
Isitshalo seqanda siyimifuno enobungakanani obuya kuthatha amaqabunga amaninzi ahlukeneyo. Kukho okungakumbi ukutsalwa kwe-eggplant kuneParmesan, enokuthi isitya esiqine, esinamafutha aphezulu. Xa wenza isitshalo seqanda, khumbula ukuba ungakanani amanoni owasebenzisayo. Isitshalo seqanda senza njengesiponji kwaye sitshisa ngokukhawuleza ioli, ngoko ke ukuba ukhangele ukujonga ubunzima bakho, qiniseka ngeoli. Sika isitshalo seqanda ixesha elide uze uyidibanise okanye udibanise kwaye udibanise kunye nezinye izityalo zokutya eziluhlaza kunye nesinambitha.
Ungasebenzisa kwakhona isitshalo seqanda ukwenza "i-chips", i-fiber i-dips ecebileyo, kunye nesithuthi sokugaya. Amathuba angapheliyo.
- Isitshalo seNqabile esisikiweyo kunye namaPurophu aseMpuma Ephakathi
- IMeditera Ihlobo lweMifuno I-Saute
- I-low-carb Nachos
Izibonelelo
> Izithelo kunye nemifuno Imicimbi engakumbi. Isitshalo seqanda: Isondlo. Ukhetho. Ukugcina. http://www.fruitsandveggiesmorematters.org/eggplant
> Linus Pauling Institute. Potassium. http://lpi.oregonstate.edu/infocenter/minerals/potassium/