Amathiphu Okudla Okunempilo Namnandi Ne-Cholesterol Ephansi
Cishe wonke umuntu uthanda isidlo esihle se-pasta. Asikho isizathu ukuthi awukwazi ukujabulela ukudla okuqukethe i-pasta njalo ngesikhathi esisodwa ngoba nje ulandela ukudla kwe- cholesterol .
Noma kunjalo, kufanele uqaphele izithako ozisebenzisayo. Ngokungenzi kanjalo, ungangezela ama-calories engeziwe namafutha ekudleni kwakho - kokubili okungaholela ekudleni ngamazinga aphezulu e-cholesterol .
Ngalolu lwazi olunempilo, isidlo esilandelayo se-pasta ozoyilungisa sizoba mnandi futhi sinobuchopho.
Ukukhetha iPasta elungile
I-pasta noodle yintliziyo yesitsha sonke. Ngenkathi ezinye izinhlobo ze-pasta zingaba nempilo , ezinye izinhlobo ze-pasta zingase ziqukethe amakholori amaningi futhi zibe nokuqukethwe okuphezulu kwe-carbohydrate. Lokhu kungabangela ukuba amazinga wakho we-cholesterol akhule.
Uma ukhetha i-pasta, khetha labo abhalwe ngokuthi "ukolweni lonke" noma " okusanhlamvu okuphelele ." Lezi zinhlobo ze-pasta ngokuvamile zibonakala zibe mnyama uma ziqhathaniswa namanye ama-noodle. Zizoqukatha inani eliphakeme le-fibre kanye nalesi sithako esinempilo siye sahlotshaniswa nokwehla kwamazinga e- cholesterol .
Uma ungabaza, njalo hlola ilebula yephakheji yomkhiqizo. Izobonisa i-carbohydrate ne-fiber okuqukethwe ngokukhonza.
Ezinye izithako ePasta lakho Dish
Amanani kanye nezinhlobo zezithako ongazongeza ezitsheni ze-pasta azipheli. Ezinye zazo zingadala isidlo esiphundu nesinempilo.
Kodwa-ke, kunezinye izithako ezingase zibhubhise imizamo yakho yokunciphisa i-cholesterol.
Thatha ama-Veggies. Imifino yinto enempilo enempilo, ngakho-ke ungakhetha noma yimiphi imifino ukufaka endaweni yakho ye-pasta. Isipinashi, isisu se-asparagusi, anyanisi, i-zucchini, ne-pepper ziyizimbungulu ezimbalwa eziningi ongazama ngazo.
Udinga ezinye imibono? Phonsa emifino embalwa, equkethe amafutha omzimba omega-3, noma ama-sprigs ambalwa noma amaqabunga e-flavor added. Ngisho nokufaka umsizi ngamanzi omuncu, utamatisi we-cherry angathathwa angangezela ukunambitheka ekudleni okungenasici okudliwayo.
Hlanganisa ama-veggies kanye ne-pasta ngokulinganisela okulinganayo ukuze uthole isidlo esilinganiselwe, esinezintambo ezizogcina amazinga wakho we-cholesterol - nenhliziyo-enempilo.
I-Easy on the Cheese. Izinyosi zifakwe eziningi zezitsha ze-pasta. Nakuba izinyosi ziqukethe i-calcium futhi zinikeze ukunambitheka okuneziwe nokuthungwa, zinganikeza futhi amafutha angeziwe ekudleni kwakho.
Esikhundleni sokufaka amachizi afana ne-parmesan, i-romano, noma i-mozzarella kwisitya sakho, zama ukufafaza phezulu. Lokhu kuzonciphisa inani lamafutha odlayo. Izinhlobo ezinamafutha aphansi kakhulu zikhethwa ngokuhlakanipha kunezinguqulo ezigcwele zamafutha ezingangenisa amafutha aphelele ekudleni kwakho.
Khetha ukudla okunamafutha . Inyosi ye-sausage neyomhlabathi yizengezo ezivamile ezidlweni eziningi ze-pasta. Ngeshwa, lezi, nazo, ziwumthombo wamafutha agcweleyo angathinta amazinga akho e-cholesterol. Uma kunokwenzeka, isobho kanye nenyama ebomvu kufanele kulinganiselwe kudasta lakho.
Uma ubheka ukwengeza amaprotheni amancane, i-saumoni noma imfucumfucu kungaba yinto elula okumnandi.
Ungafaka futhi izinhlobo ezincane zamafutha wezinyama zakho ezizithandayo ezinomsoco, njenge-turkey noma inkukhu.
Izwi Mayelana Neziqholo namaSauce
Nakuba zivame ukulandelwa, izinongo nama-sauces angakwazi ukuthuthukisa ukunambitheka kwesidlo sakho. Bangakwazi ngisho nokwenza umehluko emkhatsini wesidlo se-scrumptious ne-boring.
Eziningi zezinongo ezivame ukusetshenziselwa izitsha ze-pasta, njenge-parsley, i-oregano, i-garlic, i-basil, namaqabunga e-bay aqukethe izakhi ezinempilo ngaphandle kwamafutha engeziwe noma ama-calories. Ngakho-ke, phakamisa isidlo sakho se-pasta kuze kube mnandi wakho. Shayela amafutha omnqumo enenhliziyo enempilo kanye nezinongo zakho ukuze udale ukumboza okukhanyayo kuma-noodle wakho.
Ama-Sauces nawo ayingxenye ebalulekile. Uhlobo olungafanele lwe-sauce lungase lulethe ushukela oluthe xaxa namafutha ekudleni kwakho kwe-cholesterol. Nakuba iningi lama-sauces lingatholakala esitolo, akulona kunzima kakhulu ukwenza i-sauce yakho ye-pasta kusukela ekuqaleni.
Uma ukhetha i-sauce elungiselelwe i-marinara, hlola amalebula kumkhiqizo. Eminye yale mikhiqizo iqukethe usawoti owengeziwe, ushukela, namafutha, konke okungenayo inhliziyo-enempilo. Zama ngokukhethekile ukunciphisa ukusetshenziswa kwakho kwama-sauces ayisikhilimu, njenge-sauce ushizi, ngoba lezi zingasetshenziswa njengomthombo wamafutha engeziwe.
Ngenhlanganisela enkulu yezinhlanganisela ezitholakalayo pasta, ungaba nezinto eziningi ezihlukahlukene ekudleni kwakho kwe-cholesterol. Kungakhathaliseki ukuthi ufuna isidlo se-pasta noma isidlo se-pasta esilula eceleni, ungakha okuphilile futhi ngeke kuthinte kakhulu amazinga wakho we-cholesterol.