Funda Ngezinzuzo Ze-Isitshalo Seqanda
Ukuphathwa kohlobo lwe-2 lwesifo sikashukela kudinga ukudla okunempilo okucebile emifino engekho-starchy , amaprotheni aphilile, amafutha enempilo kanye nenani elilinganiselwe lama-carbohydrate enesisindo elinefiber. Ngokuvamile, abantu abanesifo sikashukela banenkinga yokuza nokukhetha okunempilo kokudla okufaka imifino. Bathola ukuthi imifino iyisicefe, ayinambitheki noma ayifuni ekubukeni.
Ngenxa yalokho, banamathela ukudla okufanayo kwansuku zonke, okungaholela ekuthandeni kokunye ukudla okungahambi kahle. Uma uhlola ukukhiqiza okwenziwe okunempilo ekudleni kwakho, ungakhohlwa isitshalo seqanda. I-low-carbohydrate ephansi, yemifino ephezulu enezindlela ezingenamkhawulo zokufaka ezihlukahlukene ekudleni kwakho. Isitshalo seqanda singathatha ama-flavour amaningi futhi, okwenza kube lula ukulungiselela.
Kuyini isitshalo seqanda futhi singasipheka kanjani?
Isitshalo seqanda yilungu lomndeni wakwa-nightshades, ohlanganisa utamatisi kanye nepelepele. Kuthiwe ukuthi imithi eminingi ewusizo etholakala kulo mndeni. Iningi labantu liyazi ngesitshalo seqanda elibomvu, kodwa ama-eggplants angabuye abe mhlophe noma abe nemigqa, ifomu eliphakathi kwe-pear noma le-cylindrical. Ihamba ngobukhulu njenge, futhi ingaba encane njengebhola legolfu noma enkulu njengebhola.
Izitshalo emhlabeni jikelele zisebenzisa isitshalo seqanda emakhakheni abo. Kusukela isitshalo seqanda sase-Italy saseParmesan kuya ku-Turkish baba ganoush kuya isitshalo seqanda saseJapane noma sase-Asia esinamaqabunga, isitshalo seqanda kuyinto yemifino esiphundu, egcwele futhi enempilo.
Ngenxa yokusikeka kwayo okuhle, isitshalo seqanda ngokuvamile sisetshenziselwa njengenyama ekuhlelweni kokudla kwe-vegan.
Isitshalo seqanda kulula ukuyilungisa. Akunzima ukufaka futhi kungenziwa ukuncintisana, ama-cubes, ama-wedges, ama-strips njll. Kungenziwa i-sauteed, egosiwe, ethosiwe, egosiwe, eqoshiwe, noma egobile. Isitshalo seqanda sinezibili eziningana namaprotheni - inkukhu, inhlanzi, tofu, ukubiza amagama ambalwa.
Isitshalo seqanda sincane emaKhalini nama-carbohydrate futhi sicebile kumaNutrients
Isitshalo seqanda kuyinto yemifino engekho isitashi, engaphansi kwama-carbohydrate. Isibonelo, isitshalo seqanda esisodwa se-1 sine-calories angu-88 kuphela, ama-gramu angu-0.7 wamafutha kanye no-21.1 amagremu we-carbohydrate (ngaphansi kweziqephu ezimbili zesinkwa), 12.5 amagremu we-fibre, nama-gram ayi-3.7 amaprotheni. Isitshalo seqanda nayo i-cholesterol mahhala, iqukethe cishe akukho-sodium (7mg kwesitshalo seqanda esisodwa) kanye namazinga aphansi eshadini lenkomba ye-glycemic. Ukudla okunomqondo ophansi we-glycemic akuphakamisi ushukela wegazi ngokushesha njengokunye okunye okuqukethe ama-carbohydrate. Ukubala kwe-fiber yisisindo esingama 18.6 amagremu uma isitshalo seqanda singavunyelwe.
1 inkomishi ye-isitshalo seqanda (ngaphandle kwamafutha) unama-kilojoule angu-20, ama-gramu angu-0,2 amafutha kanye no-4.7 amagremu we-carbs, nama-grimu angu-2.8 we-fiber.
Ukwengeza, isitshalo seqanda sinezici ezinamandla ezingasiza ekunciphiseni ukuvuvukala nokulwa nezifo. Umthombo omuhle we-potassium. Ucwaningo luye lwabonisa ukuthi ukudla okucebile nge-potassium, i-mineral ebalulekile kanye ne-electrolyte, kungasiza ekuvimbeleni ukushaywa umoya, ukucindezelwa kwegazi eliphezulu nokwandisa amathambo amaminerali.
Indlela Yokukhetha Nokugcina Isitshalo Seqanda
Uma uthenga isitshalo seqanda, uhlose ukukhetha isitshalo seqanda esingenayo ukuphahlazeka nokudonswa kwemvelo.
Isitshalo seqanda sakho kufanele sibe sihlanzekile, sikhanyise futhi sinzima ngesayizi yayo. Gcina isitshalo seqanda sakho esiqandisini bese uyisebenzisa ngaphakathi kwezinsuku ezingu-5-7 zokuthenga.
Izindlela Ezempilo Zokulungisa Isitshalo Seqanda.
Isitshalo seqanda kuyinto yemifino ehlukahlukene ekwazi ukuthatha ama-flavour amaningi ahlukene. Kukhona okunye okusitshalo seqanda kuneParmesan, okungaba yisisindo esinzima, esinamafutha aphezulu. Uma wenza isitshalo seqanda, khumbula ukuthi usebenzise amanoni angakanani. Isitshalo seqanda sithatha isiponji futhi siphuphuphuka ngokushesha ngamafutha, ngakho-ke uma ubheka ukubuka isisindo sakho, yiba namafutha ngamafutha. Sika isitshalo seqanda eside bese usihliza noma usifice bese usixuba neminye imifino yesidlo esinombala nesinambitheka.
Ungasebenzisa futhi isitshalo seqanda ukuze wenze "chips", idipsi ecebile, kanye nemoto yokugqoka. Amathuba angenamkhawulo.
- Isitshalo seqanda esikhiqiziwe ngeziphuzo zaseMpumalanga Ephakathi
- I-Vegetable Saute yaseMedithera yaseMedithera
- I-Low-carb Nachos
Izinsiza
> Izithelo & Veggies Izindaba Eziningi. Isitshalo seqanda: Ukudla. Ukukhethwa. Isitoreji. http://www.fruitsandveggiesmorematters.org/eggplant
> I-Linus Pauling Institute. Potassium. http://lpi.oregonstate.edu/infocenter/minerals/potassium/