Kuyinto ngempelasonto yeholidini, okusho ukuthi cishe unamabhabecu namaqembu ahlanganisiwe. Uma unesifo sikashukela, sandulela isifo sikashukela noma uzama ukubuka isisindo sakho, kuwumqondo omuhle ukuba ube nomdlalo wegeyimu ngempelasonto. Izindaba ezinhle ukuthi uma ubamba, unolwazi oluthe xaxa kulokho okukhonzwayo futhi ngeke uzame ukuguquka kusuka ohlelweni lwakho.
Kodwa, uma ungabamba, ungahlala uletha okuthile owaziyo ukuthi kuyoba kuhle kuwe ukuthi udle. Futhi nansi ithiphu eyengeziwe ewusizo - gwema ukudla ngokweqile kuma-appetizers ngaphambi kokudla kuqala.
Ukudla, noma ukudla komunwe, yizinhlobo zokudla ezingakwazi ukupakisha ama-calorie, amafutha, nama-carbohydrate ngokushesha ngaphandle kokuqaphela. Indlela enhle yokugcina amakholori kanye nama-carbohydrates echwebeni ukwenza isisekelo se-appetizer yakho (isithako esiyinhloko) semifino engekho isitashi. Imifino engekho-starchy yengeze ivolumu, amavithamini, amaminerali, kanye ne-fibre ukudla ngaphandle kwamakolori amaningi, amafutha, ushukela nama-carbohydrate. Yilokudla okuwukuphela kwalokho ongawugcwalisa ngaphandle kokufaka impumulelo egazini lakho legazi.
Izibukeli Zemifino Ngosuku LweSikhumbuzo
Hlola lezi zokupheka ezisekelwe emifinini emihlanu elula, enempilo, enomsoco, enomnandi, ephansi e-carbohydrate:
Isaladi Isitshalo Seqanda Esivuthiwe : Ababukeli akudingeki babe yi-chips nje bese begoqa.
Ukuqala ukudla kwakho ngesaladi kungakusiza ukuba udle kancane ekudleni kwakho okuyinhloko. Le recipe isebenzisa ama-walnuts, i-nut-rich in omega-3 fatty acids (i-fat-healthy fat). Ucwaningo lubonise ukuthi ukudla okunomsoco omega-3 fatty acids kunganciphisa ingozi yesifo senhliziyo futhi kungase kuzuze labo abaneSifo 2 sikashukela, ikakhulukazi labo abane-triglycerides ephakeme.
Le recipe ilula futhi enhle. Uma ungathandi ukudla okunama-cheese, kufaka endaweni ye-goat cheese noma i-Parmesan.
I-Guacamole Utamatisi : Isithako esiyinhloko ku-guacamole yi-avocado, equkethe ama-monounsaturated. Ucwaningo luye lwabonisa ukuthi ukudla okucebile kwamafutha ase-monounsaturated kungaba nomphumela omuhle kwi-cholesterol. Utamatisi ucebile ku-lycopene okungase kwande i-HDL (cholesterol enempilo) futhi kunciphise i-LDL (i-cholesterol embi). Akuyona kuphela iresiphi ephilile, enhle futhi ephansi kuma-carbohydrate.
I-Kale Chips : Ukufaka endaweni engenamacala kumazambane noma e-tortilla chips, ama-chips ase-kale anamavithamini, amaminerali nama-calories aphansi, amafutha nama-carbohydrate. Kuyavunywa, abanambitha into efana ne-chips yangempela , kodwa lokho akuyona into embi. Uma i-kale chips yinto ofuna ukuzama ngaso sonke isikhathi, qalisa nale recipe. Uma ulandela ukudla okunomkhawulo we-sodium, gwema ukwengeza usawoti bese wengeza ama-herbs engeziwe nezinongo esikhundleni salokho njengokufana ne-garlic powder, i-chili powder, ukubhema i-paprika, njll.
I-Artichoke Caviar Enamaqabunga E-Endive: Le recipe inqwaba imifino eyenza ibe nembala enemibala, enomnandi, neyomsoco. Amaqabunga ama-endive asetshenziselwa ukufaka ama-chips noma isinkwa. I-tangy, i-crispy futhi ihlanzekile.
Isaladi se-Broccoli Ukugqoka i-Peanut: Le recipe enhle futhi ebabayo ingenza i-appetizer ephelele noma i-side dish. I-Broccoli icebile i-fiber ne-crunch eyenza igcwalise futhi igculise. Ukusebenzisa ukugqoka i-peanut kuqeda amafutha agcwele okutholakala ekugqoka okunezinwele futhi anezela amanoni enempilo.
Ufuna ukudla okungaphezulu kwe-carb ephansi? Hlola lezi zinhlayiya ezisekelwe emifino, izinhlelo zokusebenza ezinamantongomane nama-shrimp, neminye imibono elula elula yokupheka.
Imithombo
> I-Linus Pauling Institute. I-Carotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/