Uma uhlela iphathi, ama-appetizers ngokuvamile ahlaselwa. Akuzona nje kuphela okulula ukuzilungiselela, ama-appetizers angahlala afanelana nanoma yiluphi udaba lweqembu - kungakhathaliseki ukuthi udinga ukudla okulula okubukela umdlalo omkhulu nabangani noma okuthile okuzokwenza kube khona ngaphambi kokudla okudliwayo. Nakuba ama-appetizers amancane futhi angabonakala engenacala, anganezela phezulu - aphule ama-calories ngaphezu kwalokho osuvele udlile ngalolo suku - noma ukuthi uzodla nini ngenkambo eyinhloko.
Ukwengeza, amanye alawa ma-appetizer angaqukatha amafutha agcwele amakhekhe kanye noshukela, okungahle kuphazamise ukudla kwakho kokuncipha kwe-cholesterol. Lesi sihloko sizokubonisa ukufakwa nokuphuma kokulungiselela ama-appetizers ezinobungane ezinobungane uma uzama ukubukela ama-cholesterol akho namazinga e-triglyceride.
Ngeke Uhambe Ngokwehlukana Nemifino
Imifino ifinyelele kunoma yikuphi ukudla okunempilo - futhi kunezindlela zokuguqula ama-veggies avela ku- appetizer esiphundu ukuze wonke umuntu ahlasele. Awukwazi neze ukungahambi kahle ngesitsha se-veggie eluhlaza - ukhukhamba, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli, ne-cauliflower yizitshalo ezivamile ezisetshenzisiwe kulezi zibuko. Kodwa uma unquma ukukhonza imifino yakho nezinye ukudla, kufanele uqiniseke ukuthi zihlanganiswe nezinye izithako ezinomsoco we-cholesterol - njengamantongomane, izithelo, okusanhlamvu okugcwele, noma okusanhlamvu. Ezinye izithako - ezifana nama-creams, ubhekeni, nama-cheeses-angeza amafutha engeziwe athile ekudleni kwakho, ngakho kufanele alinganiselwe.
Ama-Appetizers enempilo anezidlo ezinomsoco
Ukudla kwamazinyo okwakhiwa inyama nakho kukhonjelwa ngokujwayelekile. Uma unquma ukukhonza ama-appetizers anjengalokhu, kufanele uqinisekise ukuthi usebenzisa inyama enomzimba - njengenkukhu noma i-turkey - kunokudla okunamafutha amaningi, okuzohlanganisa inyama yenkomo kanye neh. Ukwengeza, ukusetshenziswa kwezinyama ezicutshungulwayo, kufaka phakathi izinja ezishisayo, i-bologna, ne-salami kufanele futhi zincishiswe - uma zingagwenywa - ngenxa yokuqukethwe kwamafutha aphezulu nekhalori uma kuqhathaniswa nezinye izidlo.
Uma ubheka ukunciphisa ama-calorie akho avela kuma-appetizer akho ngisho nangaphezulu, ungase uzame ukufaka inyama enomsoco ngezinhlanzi zakho ozithandayo noma tofu.
Uma ulungiselela ama-appetizers akho, kufanele uqiniseke ukuthi awuwafisi, njengoba lokhu kungase kuqalise amafutha okudlulisa okungahambi kahle ekudleni. Esikhundleni salokho, zama ukugcoba, ukugcoba, noma ukusika inyama yakho ukuze ugweme ukwengeza amafutha engeziwe. Ukuqapha amaprotheni wakho kancane kancane, unga:
- Zama ukuzama ngezinongo. Ukwengeza izinongo kumzimba wakho onomfutho, inhlanzi noma i-tofu kuyindlela enhle yokuthuthukisa ukunambitheka kwe-appetizer ngaphandle kokungeza ama-khalori amaningi.
- Sebenzisa i-condiment enempilo. Enye indlela yokwengeza ukunambitheka ukufaka ukusakazeka okunempilo noma isoso. Akufanele wengeze okuningi kwalokhu futhi kufanele uqiniseke ukuthi bancane ushukela namafutha. Izibonelo ezinhle zingaba lwesinaphi, i-Tabasco sauce, noma i-salsa.
I-Healthy Dips
Ama-Dips angasetshenziswa ngemifino yakho oyithandayo, ama-sandwich, inyama, nokuningi. Ziyinto engenza isiphuzo se-appetizer - kodwa ingaba yingxenye eyodwa ye-appetizer engangeza ama-calories. Ukusika ama-kilojoule namafutha, kufanele uhlale ukhonza ama-dips ohlangothini. Lokhu kuzokuvumela wena nezivakashi zakho ukuba uthole inani lokudilika elidingekayo ngaphandle kokudla amakholori amaningi kakhulu.
Ama-dips ahambisana ne- cholesterol afaka i-salsa, hummus, ne-bean dip. Noma kunini uma ungabaza, njalo hlola amalebula okudla ekucwileni ukuze uqiniseke ukuthi okuqukethwe okunamafutha ne-carbohydrate ephansi.
Ukugcwalisa ama-Sandwich we-Mini-Wraps ne-Finger
Ama- sandwich , ama-tarts, nama-wraps angamabhakede nawo ahlambalazi abathokozi. Akugcini kuphela ukugcwalisa, ungashintsha lokhu ukuze uhlanganise izithako ezihlukahlukene ezempilo wonke umuntu azokujabulela. Naphezu kokulula kangakanani ukwenza lezi zinjabulo ezinjenge-sandwich - kulula futhi ukungena ngokungalungile izithako eziphezulu ze-fat. Unganciphisa amafutha kanye noshukela kulezi zibukeli ngezeluleko ezilandelayo ezinempilo:
- Sebenzisa okusanhlamvu okuphelele noma isinkwa esiphezulu sezinkampani ze-wraps noma sandwich esikhundleni sokusebenzisa izinkwa ezimhlophe ngoba lezi zingase zibe neshukela elicwengekile. Kwesinye isikhathi, ungasebenzisa inyama enomfutho noma iqabunga elikhulu le-lettuce esikhundleni sesinkwa - ikakhulukazi uma ulungiselela izibambo.
- Imifino enhle kakhulu yindlela ephansi-fat yokudala inqwaba kuya wraps yakho kanye sandwich - ngaphandle kokwengeza ukhalisa ngokweqile. Imifino efana ne-arugula, i-lettuce yamaRoma, i-kale, nesipinashi inganezelwa cishe noma yikuphi ukudla komunwe.
- Buka ama-condiments akho. Amanye ama-condiments, njengamayonnaise nokunye okugqoka, aphezulu kakhulu kumafutha kanye noshukela futhi kufanele asetshenziswe kancane kulezi zokudla. Ungasebenzisa izinhlobo ezinamafutha aphansi lala ma-condiments, noma ungabambela nge-condiment engekho emafutheni amaningi kanye noshukela, njenge-mustard noma i-horseradish.
Ungadluli
Okokugcina, ungaphumi ngokweqile. Kungenzeka ukuthi uma kunezikhalazo, uzobe udla isidlo esikhulu ngemva kwalokho. Ukuze ugweme ukudla zonke i-calories yakho kuma-appetizers, kufanele usebenzise ipuleti encane bese ubamba izinkomba ezimbalwa ngesikhathi esisodwa kunokuba udle ngokuqondile ku-trayzer noma ku-plate. Lokhu kuzokusiza ukuba ulandele lokho okudlayo. Ukwengeza, ukulayisha izithelo nemifino kuzothela uketshezi oluphansi, ukudla okunomsoco ekudleni kwakho futhi kuzokusiza ukuba uzizwe ugcwele ngokugcwele - kukuvimbela ukuba ungene imizuzwana kanye nokuthathu kokubili.