Izidakamizwa ezibhalisiwe zinikeza amacebiso aphansi we-Cholesterol Dessert
Ucabanga ukuthi ama-dessert ase-low-cholesterol awafaneleki ukudla? Lapha, ochwepheshe bokudla okunomsoco babelana ngemfihlo yabo ukuze banelise izinyo elimnandi ngento enhle futhi enempilo enempilo.
Gxila kwiZithelo
" Zama i-apple ebhakiwe, i-pear ekhonjiwe, isitsha se-sorbet esinezinkuni," kuphakamisa u-Elizabeth Somer, MA, RD, umbhali we-"Yidla Indlela Yakho Yenjabulo" (Harlequin, 2009).
Ubuye ucacise ukufakela ama-blueberries efriziwe noma ama-strawberries fresh endaweni encane yamafutha e-chocolate.
Yenza-Impahla Yakho Yobhaki
Ukwanelisa izinyo elimnandi ngendlela enempilo, "Zama ukubhaka okuthile ngokwakho," kuphakamisa uMarlo Mittler, MS, RD we-Foodwize ukubonisana nokudla okunomsoco eNew York. "Ngikisela ukuthi amaklayenti asebenzise ama-swaps aphansi, njengokufaka ubisi wonke namaqanda ngobisi obunamaphesenti angu-1 kanye namaqanda abamhlophe. Ngiphakamisa futhi ukugaya i-high-fiber cereal (ku-grin bean grinder) futhi ngiyifake ku-batter of i-muffin noma ikhekhe mix ukuze ukwandise okuqukethwe kwe-fiber. "
"Siyazi ukuthi i- fiber iyasiza ukuxosha i-cholesterol, ngakho-ke lokhu kukuvumela ukuba ujabulele ukwelashwa futhi ushaye i-cholesterol ngesikhathi esifanayo," wanezela uMittler.
Zama ushokolethi omnyama
I-tshokholethi emnyama yi-cholesterol ekhetha ukukhetha u-Alice Trivas, i-RD, i-CD yeSikhungo Sokudla, iSanry Lake City, i-Utah. "Izimpahla 'eziphezulu kakhulu' (nalabo abacebile nge-cocoa) zivame ukuba ziphezulu kakhulu ezakhiweni, nakuba ungase ufune ukuqaphela okuqukethwe kwabo kwe-caffeine.
Kanti futhi, ukuba namaswidi njengengxenye yokudla kwakho akuyona into ephakeme kakhulu yezinga le-cholesterol, ngaphandle kokuthi ukudla kwakho kwasekuqaleni kuncike kakhulu kumaswidi. Jabulela amaswidi ngokulinganisela, ukhiye ujabulele , "kusho u-Trivas.
Yenza-Ukugcwaliswa Kwakho Kwakho
"Ukuze uthole i-dessert enomnandi kepha ephansi kwamafutha ne-cholesterol, zama u-0% wamafutha e- ricotta ushizi ocolile nge-xylitol.
Engeza ukukhishwa kwe-alimondi, kanye nomswakama omnyama we-chocolate, bese uhlanganise konke. Lokhu kuyisimanga se-mocha cannoli ukugcwaliswa, "unikeza uMarietta Amatangelo, MS, RD, Integrative & Functional Medicine Nutritionist eGeorge Washington Centre for Medicinal Medicine eWashington, DC.
I-Apple A Day
" Ama-apula anethonya eliphawulekayo ekunciphiseni kwe-cholesterol," kusho uKaren S. Vartan, MEd, RD, odla ukudla eSiliver Spring, eMadland. Ubeka isipiliyoni sakhe njengesibonelo: "Ngama-61 nginciphisa i-cholesterol yami kusukela ngo-212 kuya ku-179 ngokudla i-apula, ezinye i-oats, futhi ngenza imizuzu engu-30 yokuvivinya umzimba izinsuku ezine ngesonto. Angizange ngishintshe noma yini enye!"
Zama izindlela zokupheka zika-apula zikaKaren:
- Hlanganisa i-apula enkulu , gcwalisa ingqikithi nge-jam, engeza ama-alimondi aqoshiwe, bese u-microwave it imizuzu 2-3.
- Hlanganisa i-apula eline-coarsely , ubeke izingcezu ezincane, i-pan; ufafaze nge-oat ingxube ye-oat bese ubhaka ku-350 imizuzu engu-15-18. Ukuze wenze i-oat topping, hlanganisa ama-2 Tbsp ama-oats omdala nge-2 tsp oat bran stir in 1/3 c. i-apula noma ijusi le-orange noma i-apricot. Vumela ukuhlala imizuzu engu-15. Hlanganisa ku-tsp eyodwa ye-Butter Buds "ibhotela;" ufafaze phezu kwama-apula oqoshiwe; uthuli nge-nutmeg ne-apple spice spice; futhi uhlobise ngama-alimondi ambalwa. Bhaka njengoba kuqondiswe.
- Hlanganisa i-apula e-fresh e-bite-size chunks bese igcoba nge-spidge "fudge" sauce . Ukwenza umsizi we-fudge, uhlanganise 2 wezipuni we-cocoa powder nge-1 isipuni se-sugarener sweetener blend. Engeza ama-Tbsp angu-2-3 we-water kanye ne-microwave imizuzwana engu-40 noma kuze kube sekugcineni. Hlanganisa ukuze ubushelelezi. Amanzi engeziwe noma i-cocoa powder ingasetshenziswa ukulungisa ubukhulu. Engeza ukwehla kwe-vanilla, i-pinch yesinamoni nama-flakes amabili abomvu, okuqinisa ukunambitheka kwe-chocolate.