Ukudla okutholakala ekudleni kweSpanishi kuvela emathonyeni asezindaweni ezihlukahlukene zaseSpain, kuhlanganise noMurcia, eCatalonia naseMadrid. Izinhlamvu eziphezulu, izithelo, imifino, izitshalo, nezinhlanzi eziphezulu kumafutha omega-3 ziyingcosana yokudla okunempilo enempilo etholakalayo ekudleni kweSpanishi. Ngeshwa, kunezinto zokudla okusetshenziselwa ukupheka eSpanishi kufanele ulinganise - noma ugweme ngokuphelele - uma ubheka i-cholesterol yakho ne-triglycerides.
Lezi zeluleko zizokubonisa indlela ongakujabulela ngayo ukupheka okumnandi eSpanishi uma ulandela ukudla ukuze unciphise lipids yakho.
I-Soups nama-Stews
Izitshalo nezitshalo zithandwa kakhulu eSpanishi futhi zihlanganisa inhlanganisela eminingi yemifino, inyama enomzimba, amakhambi - futhi ngezinye izikhathi - ngisho nezithelo. I-garlic ivame ukungezwa ezinhlobonhlobo zezinkwa, kanye nezinhlangothi nezindawo eziphakathi. Imifino nayo isetshenziselwa isobho saseSpain nezitshalo, okwenza isobho noma isobho sakho ligcwalise ngokwanele ukuze kusebenze njengenkambo eyinhloko. Kufanele uqaphele ukuthi wengeza ini kulezi zifundo zokuqala ngoba izithako ezithile zingeza amafutha nama-khalori ekudleni kwakho. Ngezinye izikhathi kunezicucu eziningi ezengeziwe ukuze zenze isobho noma isitshalo sezinyosi, ngakho-ke lezi kufanele zilinganiselwe uma ubukela i-lipids yakho - ngoba lokhu kungadumala ngama-kilojoule namafutha agcweleyo esitsheni. Ngenye indlela, ungasebenzisa ukhilimu omncane we-fat, amafutha aphansi aphansi e-Greek yogurt, noma ama-chickpeas ahlanzekile ukuze uthole umphumela ofanayo - ngaphandle kwama-calories angeziwe.
AmaSaladi
Ama-Saladi aphefumulelwe eSpanishi nawo aqokiwe-agcwele izithako ezinempilo. Izinambuzane ezinomsoco, ezifana nezinhlobonhlobo zepelepele, ama-artichokes, isitshalo seqanda, utamatisi, imifino eluhlaza kanye no-anyanisi bavame ukufakwa. Kanti futhi kuyinto engavamile ukubona izithelo ezimnandi namantongomane, afana nama-almonds, ahliswe esaladini. Amanye ama-saladi angabandakanya ushizi, ongafaka amakholori engeziwe uma esetshenzisiwe ngokweqile.
Ungafaka inguqulo ephansi ye-fat of cheese oyikhonzile uma kudingeka. Ezinye zokugqoka zingaqukatha ukhilimu, okuyinto enye eminye imithombo yamandla agcwele amafutha nama-khalori. Ungasebenzisa i-salad ephansi yokugqoka ehlangothini, noma ulahleke ngokuphelele - ngokuhlanganiswa kwezithako ezisetshenziselwa eziningi zalawo saladi, kuvame ukunambitheka okwanele esaladini ngaphandle kokugqoka.
Okungekho
Ngokuvamile izinhlangothi zaseSpain ziqukethe izitshalo nemifino, njenge-isitshalo seqanda, i-pepper noma imifino eluhlaza. Lezi zitshalo ngokuvamile zikhishwa kancane kancane ngamafutha omnqumo noma zikhishwa fresh - zombili zazo izindlela zokulungiselela okunempilo. Ngaphezu kwalokho, amakhambi nezinongo - kuhlanganise i-paprika, i-oregano, i-rosemary, ne-garlic - nayo yengezwa ngokukhululekile. Ngezinye izikhathi, ibhotela kanye nesinqumelo kungenzeka zisetshenziswe ngenkathi kulungiswa isidlo esisehlangothini, okungabandakanya ama-calories esitsheni. Ukwengeza, ezinye izinhlangothi zingaba nokuhlobisa okusekelwe kwe-mayonnaise, okumele kuhliswe noma kugwenywe uma ubheka impilo yakho yezempilo.
Inkambo Eyinhloko
Ama-entrees aseSpanishi aphefumulelwe ahlukahlukene futhi angakwazi ukwamukela noma yiluphi uhlobo lokudla - kungakhathaliseki ukuthi ufuna ukufaka uhlobo oluthile lwamaprotheni okugcwalisa noma ukudla okulula kwemifino. Amaprotheni ajwayelekile atholakala ngeSpanishi ahlanganisa ukudla okulwandle, inkukhu, ingulube, nenkomo.
Inhlanzi enempilo-enempilo - njenge-salmon, i-anchovy, ne-tuna - igcwele amafutha omega-3 futhi ijwayele ukulungiswa kule cuisine. Ingulube nenyama yenkomo ingaqukatha amafutha amaningi anamathele uma kuqhathaniswa nezinye izinketho zamaprotheni, ezingakhuphula ama-calories wesidlo sakho. Uma lezi kufanele zifakwe, kufanele uqiniseke ukuthi ususa noma yiziphi izingcezu ezinamafutha ekunqunywe kwenyama ngaphambi kokukhonza. Ukudla kuvame ukugcoba, ukugcoba noma ukugcoba - konke okuyizinto izindlela zokulungisa kahle uma ubheka amazinga akho e-lipid. Kodwa-ke, ukudla okunye kungase kube okujulile, ngakho-ke uma ubheka amazinga akho e-lipid, kufanele ugweme ukudla okunezinyosi okuthosiwe.