I-sandwich yisidlo esiyisisekelo uma kuziwa ekudleni kwasemini noma ekudleni kwasekuseni. Bashesha ukwenza futhi bangakhiwa ngezithako ezihlukahlukene ukuze banelise cishe noma yisiphi isifiso. Nakuba ube ne-cholesterol ephezulu akuqedi lokhu okudla okumnandi okuvela ekudleni kwakho, usadingeka uqaphele ukuthi yikuphi ukudla okufaka khona kwis sandwich sakho. Ukwengeza izithako ezingalungile kungakwandisa ukudla kwakho kwekhalori - kanye ne-waistline yakho.
Isinkwa
Isinkwa yingxenye ebalulekile yes sandwich yendabuko. Ngeshwa, bangakwazi futhi ukufaka ama-khalori amaningi esi sandwich. Ezinye izinhlobo zesinkwa equkethe ama-fiber amaningi angasetshenziswa angakusiza ukuba ulondoloze amazinga e-cholesterol enempilo, kanye nokusiza empilweni yokugaya. Zama amanye amathiphu awusizo ekukhetheni isinkwa esinempilo senhliziyo yes sandwich sakho:
Khetha okusanhlamvu okuphelele. Esikhundleni sokukhetha umhlophe, isinkwa esilungisiwe se-sandwich sakho, khetha izinkwa zokusanhlamvu. Lezi zinkwa ziphezulu emafibheni azinamanzi angasiza ukugcina amazinga akho e-LDL aphilile. Izibonelo zezinkwa ezigcwele okusanhlamvu zihlanganisa isinkwa sonke sikakolweni, isinkwa samashumi ayishumi nambili, noma isinkwa esenziwe nge-buckwheat, ipelisi noma ufulawa webhasi.
Bheka okuqukethwe kwe-carbohydrate ne-fiber. Esinye isibonakaliso sesinkwa esinempilo yi-carbohydrate yaso kanye nokuqukethwe kwefayibha. Okufanelekile, isinkwa kufanele sibe phezulu e-fiber futhi sibe nesamba esincane sokushukela okuhlanziwe.
Ezinye izitolo ezitholakalayo ezentengiso kungenzeka ukuthi zangeze ushukela, ngakho kufanele uhlole ilebula lokudla emaphaketheni wokudla.
Hlanganisa. Unesizungu nges sandwich yendabuko? Zama ukufaka ezinye izithako ku-ulethisi noma wenze ukugoqa okuqukethe izithako zakho ezizithandayo. Okunye okunye okunempilo kuzoba ukugxilisa ukugcwaliswa kwe-sandwich okuthandayo kuyo yonke iphaketheni le-pita.
Ukwengeza okumnandi
Inhliziyo yesihlabathi ingaba cishe noma yini. Kodwa-ke, le ngxenye yes sandwich engakwazi ukupakisha ngamakholori angeziwe nangamafutha agcwele - futhi uchithe ukudla kwakho kokuncipha kwe-cholesterol. Ukugcina isihlabathi sakho sinempilo akudingeki sibe yisithukuthezi - noma ukunciphisa ukukhetha kwakho - ngalezi zeluleko ezilula:
Imifino - Awusoze waba nalokhu okuningi kule sandwich yakho. Eqinisweni, kufanele wenze iphuzu ukwengeza imifino embalwa kunoma yisiphi isicwecwe owenzayo. Imifino ingafaka ukwakheka nokuvutha kusikiti. Ukwengeza, izinambuzane ziqukethe ama- phytosterol namanye amakhemikhali anempilo angasiza ukwehlisa i-cholesterol yakho ye- LDL . Nakuba i-lettuce neyotamatisi yizengezo ze-classic ezakhelwe ama-sandwich, mhlawumbe noma yimiphi imifino ingafakwa kwis sandwich.
Ukufuna into ehlukile kancane? Engeza amahlumela noma isipinashi esikhundleni se-ulethisi. Kunokuba utamatisi wakho wendabuko, engeza ikhukhamba elisikiwe, izaqathe ezicwebeziwe, ama-olive omnyama, ucezu lwe-avocado noma u-anyanisi esikhwameni sakho esilandelayo. Kungcono okwamanje, kungani ungafaki zonke lezi zithako?
Izithelo - Nakuba zingathandwa kakhulu njengama-veggies, izithelo zinganezela ukunambitheka kwesinye isikebhe esiyincithakalo - ikakhulu uma uthanda okuthile okuncane kakhulu.
Ama-apula aqoshiwe, ama-cranberries aqoshiwe, amagilebhisi ama-half, noma izithelo ze-citrus angenza isiphuzo esiphundu - nesinempilo esitolo sakho.
Ukudla - Ngokuvamile kutholakala njengengxenye ebaluleke kakhulu yesihlabathi, inyama ingaba umthombo omkhulu kunawo wonke amafutha agcwele - engangeza ama-calories esakhiweni uma ama-cut is ikakhulukazi amafutha. Inyama ingafakwa ifakwe ekudleni kwakho kwe-cholesterol ngokulinganisela. Nazi ezinye zezindlela zokufaka inyama esasikweni sakho, ngaphandle kokuthinta kakhulu ukudla kwe-cholesterol yakho:
- Sebenzisa ukusikeka okunamandla - Ezinye izidalwa aziqukethe amafutha amanengi, okungabenza kube ngcono kunokwakheka okunamafutha. Zama lawa macebiso awusizo ekukhetheni izinyama ezihamba phambili ze sandwich yakho.
- Engeza esikhundleni sezinhlanzi - Inhlanzi ingaba yindlela enhle kakhulu enempilo, enempilo enesisindo. I-Salmon ne-tuna ine-omega-3 enempilo enempilo engasiza ukugcina inhliziyo yakho iphilile kanye ne-triglycerides yakho ngaphakathi kwezinga elihle.
- Engeza ezinye izindlela zokwengeza - Ukwengeza ubhontshisi noma i-tofu kwis sandwich yakho ungangezela inqwaba namaprotheni ekudleni kwakho - ngaphandle kwamafutha amaningi.
I-Cheeses - I-Cheese ingaba umthombo omuhle we-calcium - namafutha agcwele. Uma ufuna izinkukhu ukuya esikebheni sakho, zama ukukhetha ushizi ophansi emafutheni nasekhalori. Ngaphandle kwalokho, abanye abakhiqizi banamathele amancane we-ushi atholakalayo ase-pre-cut ukunciphisa amakholori.
Ukusakazeka Kwakho
Esinye isangweji sisakazeka singangezela ukunambitheka okuningi esikebheni sakho - namakhalori uma ungaqapheli. Lapho ufuna ukusakazeka ukungeza esasikweni sakho, njalo hlola amalebula wakho okudla ushukela kanye nokuqukethwe kwamafutha agcwele. I-sandwich ephephile yesengezo enqoleni yakho enempilo enhle ihlanganisa:
- Uviniga
- Isinaphi
- Izinongo
- Amafutha e-Olive
Okunye okusakazeka kungase kube neshukela elidlulayo noma amafutha angaphazamisa nokudla okunempilo. Uma unquma ukusebenzisa noma yikuphi ukusabalala okungezansi, sebenzisa kancane noma ubheke izindlela eziphansi zamafutha:
- Imayonnaise
- Ketchup
- Ibhotela
- Ukugqoka okumhlophe
Amathuba ekwakheni iskwama esinobuhle, i-cholesterol yokudla-friendly is engapheli unikezwe izinhlobo ezihlukahlukene zokudla okunempilo okutholakala kuwe. Ukuhlanganisa i-sandwich yakho enezinto ezinempilo enhle ngeke kuqinisekiswe kuphela ukudla okuhlwabusayo nokugcwalisa - kuzosiza nokugcina inhliziyo yakho iphilile.
Imithombo:
U-Whitney EN no-SR Rolfes. Ukuqonda Ukudla okunempilo, ku-14. I-Wadsworth Publishing 2015.