Lapho kufika amazinga okushisa afudumele konyaka, kanjalo nemikhosi yangaphandle, ngokuvamile ehilela ukuhlela uhambo lwakho, ukuhlanza i-pool yokubhukuda, futhi-yebo-ukudubula i-grill. Ukugcoba kuyintandokazi eyintandokazi yabaningi phakathi nezinyanga zasehlobo zasehlobo nasehlobo. Kodwa uma ulandela ukudla okuncipha kwe-cholesterol, ungase uzizwe kuncane kakhulu ekudleni ongakupheka ku-grill.
Izindaba ezinhle ukuthi ukugcoba akugcini nje ngamafutha, ama-calorie aphezulu. Nalezi zeluleko eziphephile nezindlela zokupheka, ungase ujabulele ukunambitheka okumnandi kwe-grill ngenkathi ubheka ama-cholesterol akho namazinga e-triglyceride.
I-Grill Leaner Meats
Ukungaqondakali okujwayelekile kakhulu mayelana nokugcoba ukuthi yizilwane ezithile kuphela, njenge-ngulube nenyama yenkomo, ezifanele ukugcoba. Ezinye izinhlobo zokudla, okubandakanya inkukhu kanye ne-turkey, nazo zifanele ukhetho lwakho. Lawa ma-proteine aphansi kunamafutha agcwele kunama-fattier awo, kepha angapheka ngokulinganayo ekupheleleni kwi-grill.
Engeza izithelo nemifino
Ukudla akuyona kuphela ukudla okufanele ukudla okugcoba okungakusiza ukudla kwakho kwe-cholesterol. Izithelo nemifino kungaphonswa kwi-grill-ngemiphumela enhle okumangalisayo. Lokhu kudla akugcini nje ukufaka amavithamini nezakhi ekudleni kwakho, kodwa futhi kunezithako ezinobungane eziphathelene ne-cholesterol, njenge-fiber kanye nama-phytosterol, okungagcina amazinga akho e-LDL cholesterol ahlole.
Ukwengeza, izithelo nama-veggies aphansi kwama-kilojoule. Ngakho-ke, kungakhathaliseki ukuthi uwabeka esitokisini, uwabeke emaphoyiseni aluminium, noma uvumele nje ukuba abeke ngqo kwi-grill, lawa macebiso awusizo akunike lutho kodwa imiphumela eyanelisayo.
Hamba ukudla
Uma ufuna ukwenza isidlo sangempela semifino, ukudla okungenasici, okufana ne-tofu ne-soya, nakho kungabanjwa ngemiphumela emihle.
Nakuba lezi zokudla aziphathe ngendlela efanayo nezinye izidlo ku-grill, zingaphekwa, zinike ukudla okune-fat futhi okugcwala okungeke kube nomthelela omkhulu kwi- lipids yakho.
Zama inhlanzi ephuziwe
Inhlanzi yinye ukudla okunomsoco ongenza isidlo esinomsoco-nenhliziyo enempilo. Ngokuvamile, izinhlanzi aziphezulu kumafutha agcwele . Kodwa-ke, ezinye izinhlanzi, njenge-anchovy, i-tuna, ne-salmon, ziphakeme ngamafutha angenalutho angama-omega-3 fatty acid angasiza ukugcina amazinga akho e-triglyceride enempilo. Ingabe udinga imibono ethile yokuthi ungadla kanjani inhlanzi yakho oyintandokazi?
Izwi Mayelana Nezinhlanzi Nezinhlanzi
Izikhathi eziningi, ukudlala kanye namasoso nakho kwanezelwa ngaphambi noma ngenkathi udlala. Yize lezi zingathuthukisa kakhulu ukunambitheka kokudla okugcobayo, nazo zingafaka amakhalori angafuneki. Lapho ulungiselela ama-rubs nama-sauces uzobe usebenzisa izinto zakho eziboshwe, khumbula amanoni, ama-carbohydrate, nosawoti, ngoba ezinye zalezi zengezo zingase zenze ukwandisa amakholori angafuneki ekudleni kwakho. Uma usebenzisa i-sauce noma umshini olungiselelwe ukuhweba, hlola amalebula akho okudla okuqukethwe komsoco. Ungazama futhi lawa macebiso awusizo ngokungeza ukunambitheka okuningi-ngaphandle kokufaka i-dent enkulu enhliziyweni yakho-ukudla okunempilo:
- Zama ngamakhambi nezinongo. I-Basil, i-rosemary, i-thyme, nezinye izithombo eziningi nezinongo zingasetshenziswa njengezithako ze-rubs yakho-futhi unikeze ukunambitheka okuningi kwisidlo sakho esibiwe. Nakuba kuthatha kancane ukuhlolwa, kunolwazi oluthe xaxa laphaya ukukusiza ukuthi ukhethe amakhambi afanele we-dish yakho kanye namafihledi enambitha.
- Khetha izinhlobo ezincane zamafutha wezinsikazi zakho ozithandayo. Amanye ama-sauces nama-dips angaba phezulu emafutheni nashukela, ikakhulukazi uma kusekelwe ukhilimu. Ngenhlanhla, abakhiqizi abaningi benza izinguqulo eziphansi zamafutha kulezi zikhetho.