Imveliso yaseMzantsi Melika ifumana ukuthandwa njenge-cuisine ecocekileyo e-United States, kunye nenani elikhulayo lokuvula iindawo zokutya ezibonisa ezi ziitya. Ukupheka eMzantsi Melika kuqulethe ukutya okuphilileyo, kuquka i-pepper, iitapile, i-anyanisi kunye neziqhamo zaseTropiki, ezifana ne-mangos, ipapaya kunye ne-chinan. Ukongezelela, i-heart-healthy healthings like cumin, nutmeg, cilantro, powder, kunye ne-paprika, zixutywe kwiindawo ezininzi zokutya ukuze zinike i-flavour and spices.
Nje ngezinye iintlobo zokutya, kukho iintlobo zokutya zaseMzantsi Melika ezinokubangela ukuba i-cholesterol yakho ikhule. Esi sikhokelo siya kukubonisa indlela yokufaka ukutya okuphefumlelweyo kwaseMzantsi Melika ekudleni kwe-cholesterol.
Iisobho
Iisobho zeMerika zaseMelika zilayishwa ngeeflogi ezintsha kunye nemigqomo. Iisobho ezininzi zinokuthi zibe nequinoa, inkozo enempilo entle ephezulu kwi-fiber kunye neprotheni. Iisobho ziqhelekile ziphekwe kwaye zinexesha elinomsoco onobuchopho obunomdla obufana ne-cilantro, i-cumin, nezinye iziqholo. Nangona izilwanyana ezinempilo kulezi ziphunga, kukho nezinye izithako ezongeziweyo kwiisobho ezingachaphazela i-cholesterol yakho. Ngokomzekelo, ezinye iisobho zineenkomo okanye inyama yengulube - zombini leyo inokongeza ioli kwiesobho. Ngako oko, oku kufuneka kuncitshiswe, okanye kugwenywe, ukuba ubukela i-fat fat.
Salads
Ama saladi aphefumlelweyo aseMzantsi Meya nawo aphilileyo kwaye anemivuzo eninzi yemifuno.
Ezinye iiladi zinokuthi ziqule izityalo okanye izityalo ezipheleleyo, ezifana ne-quinoa okanye ilayisi epheleleyo yengqolowa.
Izibonelelo kunye neziBheno
Kukho amaninzi amanqabileyo kunye namacwecwe amacwecwe kunye nezibheno zokutya kwi-South American, kunye ezininzi zazo zifanelekile ngokufanelekileyo ekudleni kwe-cholesterol. I-Salsas - edlalwa nge-tomato kunye ne-onion base-isetyenziswe ngokubanzi kwii-chips, isonka kunye nokunye ukutya kunye nokuba nohlobo oluninzi, ngezinye izikhathi kubandakanywa iziqhamo, iimbotyi kunye nezinye iifuno.
Ezinye izibheno, ezinjengalezo ezicyiweyo, kufuneka ziphetshwe ukuba ulandela ukutya okuncinci. Ukongezelela, ezinye izibheno kunye namacandelo anikezwa nge-sauce esekelwe kwi-cream-engaba ngumnye umthombo weoli edibeneyo kwisidlo sakho.
Owona nobangela
Ngokona nxalenye, i-entrees efunyenwe kwi-South American cuisine nayo iphezulu kwizondlo kunye namafutha amaninzi. Ukugaya, ukugcoba, ukubhaka, kunye nokukrazula ziindlela eziqhelekileyo zokulungiselela ukutya ezifana nemifuno kunye namaprotheni. Ukuhlanganiswa kakuhle kweziqholo kusetyenziselwa ukongeza ukunambitheka kokutya. Ityuwa iphinda isetyenziswe ekulungiseleleni ezinye zeesitya, ngoko ke ukuba ulandela ukutya okuphantsi kwe-sodium, kufuneka ukhangele umxholo wetyuwa ngaphambi kokuba uchithe. Zininzi iintlobo zee-grains ezipheleleyo, kuquka ibhali kunye nelayisi, zisetyenziswa. Kukho ezinye izinto ekufuneka uziqaphele, nangona kunjalo, ukuba ulandela ukutya kokunciphisa i-cholesterol :
- Ukutya okunye, njengama-tamales, kunokuthi kwenziwe ngokunciphisa-okungafaka iintlobo zeesitriki zokutya. Kufuneka ukhuphe ukusetyenziswa kokunciphisa xa kunokwenzeka.
- Ezinye iindlela zokupheka zingabiza ukongezwa kwe-chorizo, i-queso okanye i-carne. La magama abhekisela kwi-sausage, ushizi, kunye nenyama, ngokulandelanayo - zonke ezo zinto zingongeza amafutha amaninzi ekudleni kwakho. Ukunciphisa inani lamanqwanqwa atyiswayo kwisidlo sakho, kufuneka ubeke endaweni enesifo kunye neeshizi ezincinci kulezi zinto.
- Ukuba ungathanda ukongeza i-fiber eyongezelelweyo kwisondlo sakho, utshintshe i-tortillas kunye nelayisi emhlophe yeenkozo ezipheleleyo.