Leveki yeeholide, oku kuthetha ukuba mhlawumbi unama-barbecues kunye namaqela adibeneyo. Ukuba unesifo sikashukela, isifo sesifo sikashukela okanye uzama ukubukela ubunzima bakho, yinto efanelekileyo yokuba necebo lomdlalo weveki. Iindaba ezilungileyo kukuba ukuba usibamba, unakho ukulawula okungaphezulu kokunikwayo kwaye uya kuba nzima ukuhenduka kwisicwangciso sakho.
Kodwa, ukuba ungabamba, unokuhlala uzisa into oyaziyo iya kuba yinto enhle ukuba uyidle. Kwaye nakhu isicatshulwa esongezelelweyo esiluncedo-ugweme ukutywala ngokugqithiseleyo kwiindawo zokubhenca ngaphambi kokutya.
Izibhengezo, okanye ukutya kweminwe, ziintlobo zokutya ezikwazi ukupakisha kwiikhalori, i-fat, ne-carbohydrates ngokukhawuleza ngaphandle kokuyiqonda. Indlela enhle yokugcina iikhalori kunye ne-carbohydrates ekhompyutheni yenze isiseko sesibonakaliso sakho (isithako esiyinhloko) semifuno engekho isityalo. Imifuno engekho-starchy yongeza ivolumu, amavithamini, amaminerali kunye nefayibhile ekudleni ngaphandle kweekhalori ezingaphezulu, i-fat, ishukela nee-carbohydrates. Ziyinto enye yokutya onokuyizalisa ngokuqinisekileyo ngaphandle kokuchaphazela iishukela zegazi lakho.
Izibhengezo zeZityalo kwiSikhumbuzo
Hlola ezi 5 zokupheka ezitshiziweyo zemifuno ezinemibala, ezondlovu, ezonandi, eziphantsi kwi-carbohydrate:
I-salad ye-Eggplant ephuhliweyo: Abafaki-zicelo akudingeki babe yi-chips kunye nokudibanisa.
Ukuqalisa isidlo sakho ngesaladi kunokukunceda ukuba udle ngaphantsi kwesidlo sakho esisisiseko. Le recipe isebenzisa i-walnuts, i-nut-rich in omega-3 fatty acids (i-fat-healthy fat). Uphando lubonisile ukuba ukutya okutyebileyo kwi-omega-3 fatty acids kunokunciphisa ingozi yesifo senhliziyo kwaye kunokunceda abo bahlobo lwe-2 lwe-diabetes, ikakhulukazi abo abane-triglycerides ephakamileyo.
Le recipe ilula kwaye iyanandi. Ukuba awuyithandi i-feta cheese, endaweni yebhosi okanye iParmesan.
I-Guacamole Utamatisi : Isithako esiyinhloko kwi-guacamole yi-avocado, equle i-fat monounsaturated. Ucwaningo luye lwabonisa ukuba ukutya okutyebileyo kwioli e-monounsaturated kunokuba nemiphumo emihle kwi-cholesterol. Utamatisi zizityebi kwi-lycopene ezinokunyusa i-HDL (i-cholesterol enempilo) kunye nokunciphisa i-LDL (i-cholesterol embi). Hayi kuphela le recipe enempilo, iyanandi kwaye iphantsi kwi-carbohydrate.
I-Kale Chips : Ukufakwa endaweni engenatyala endaweni yamazambane okanye i-tortilla chips, ama-chips ase-kale anesithambile, amaminerali kunye neekhalori eziphantsi, amafutha kunye ne-carbohydrates. Kuyavunywa, abayithandi into enjenge-chips zangempela , kodwa loo nto ayikho into embi. Ukuba i-kale chips yinto ohlala ufuna ukuyisebenzisa, qalisa ngale recipe. Ukuba ulandela isondlo esithintela i-sodium, thintela ukongeza ityuwa uze ungeze izithako ezongezelelweyo kunye neziqholo kunokuba ufune i-powder powder, i-powder, i-paprika, njl njl.
I-Artichoke Caviar Ngeentsiba ze-Endive: Le recipe iyigcwele imifuno eyenza ibe yimbala, i-flavorful, kunye ne-nutrient rich. Amaqabunga ama-endive asetyenziselwa ukutshintshwa kweetyps okanye isonka. I-tangy, i-crispy neyentsha.
I-Broccoli I-Salad Ne-Peanut Ukugqoka: Le recipe ecolileyo ne-spicy ingenza i-appetizer epheleleyo okanye i-dish dish. I-Broccoli icebile kwi-fiber kunye ne-crunch eyenza igcwalise kwaye iyanelise. Ukusebenzisa ukugqoka i-peanut kuphelisa amafutha amaninzi afumaneka ekugqokeni okonkcenkceshe kwaye aneza amanqatha entliziyo.
Ukukhangela ukutya okungaphezulu kwe-carb party? Khangela le mijelo esekelwe kwiimifino, iinkonzo ezinamantongomane kunye nama-shrimp, kunye neminye imibono elula kunye neyolisayo.
Imithombo
> Linus Pauling Institute. ICarotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/