Nakuba ukudla kwaseDutch kwakhiwe kalula, kuqukethe ama-flavour amaningi. Nakuba lezi zokudla ziyingcosana ohlangothini oluphezulu ngamafutha nama-carbohydrate, usengakudla ukudla okumnandi uma ulandela ukudla kokuncipha kwe-cholesterol , njengoba ukupheka kweDutch kuhlanganisa nezithelo ezihlukahlukene, imifino nezinhlanzi. Lo mhlahlandlela uzokunikeza amathiphu okuthi ungajabulela kanjani ukudla kwaseDutch uma ubheka amazinga akho e-cholesterol nama-triglyceride.
Ama-breakfasts amaDutch amahle
Izikhathi eziningi zokudla kwaseDutch zibandakanya ukukhonza uhlobo oluthile lwesinkwa nge-topping. Ngalolu hlobo lwesidlo sasekuseni, uhamba emgqeni omuhle phakathi kokudla kwasekuseni okunempilo futhi ube nomunye ongakwazi ukuchitha ama-cholesterol akho namazinga e-triglyceride. Uma ukhetha izinkwa zakho, qiniseka ukuthi ukhetha okunye okusanhlamvu okugcwele noma ukolweni wonke - ngoba lezi zinamafutha amaningi enempilo kanye neshukela elincani elicwengekile. Izindwangu ezinhle zokunqwabelana ngesinkwa sakho zizofaka noma yiliphi uhlobo lwezithelo, imifino noma amafutha aphansi, i-phytosterol esakazekayo, evame ukutholakala ezitolo zokudla. I-Tofu noma inyama enomzimba, njengenkukhu, i-turkey noma inhlanzi nayo ingasebenza ngendwangu uma ufuna ukumisa amaprotheni amancane ekudleni kwakho kwasekuseni. Uma ufisa ukusabalala okuqukethe ubisi kuleso sinkwa, kufanele ukhethe izinhlobo ezincane zamafutha ukuqinisekisa ukuthi awunakwengezi amafutha engeziwe okugcwele ekudleni kwakho.
I-Dutch-Inspired Sides
Izinhlangothi eziningi eziseDutch zidla imifino egcwele imifino, kuhlanganise isilimo se-asparagusi, isipinashi, iklabishi, amahlumela aseBrussels, kanye ne-endive - ngakho-ke unokudla okuningi okuzokwenza lapho ulungiselela izitsha ezidlayo ezihle futhi ezinempilo. Izindlela zokulungiselela zokudla kahle uma upheka ezinye zalezi zokudla zihlanganisa ukubhaka, ukugaya kanye nokuhamba.
Kumele ugweme ukusebenzisa ibhotela noma imayonnaise lapho ulungiselela izinhlangothi zakho ngoba lokhu kungandisa ukondla kwamafutha akho. I-Netherlands iphinde ibe yindabuko ngenxa yeshizi layo. Nakuba ungangena ushizi omncane ekudleni kwe-cholesterol yakho, ukudla ngokweqile kungayinciphisa - ngakho kufanele uyisebenzise kancane ekuphekeni kwakho.
I-Soups namaSaladi
Izinsizi ezisetshenziselwa ukudla kwaseDutch ngokuvamile zigcwele imifino. Ezinye zezinye izithako ezingeziwe zingase zengeze amafutha engeziwe kanye nama-kilojoule ekudleni kwakho - kufaka phakathi inyama yenkomo, ubhekeni, isoseji, nama-creams. Lezi zithako kufanele zigweme uma ubukela amafutha akho. Nakuba ama-salads amaningi aseDutch angabhejwa ngokuphepha uma ubheka i-lipids yakho, ezinye zingase zibe nezithako eziphezulu ezinjenge-bacon, ushizi, noma ukugqoka okunekhanda. Lezi akufanele zisetshenziswe, noma zifakwe esikhundleni se-fat fat version uma itholakala.
I-Course Main
Ama-entrees aseDashiya ngokuvamile ahlanganisa inyama , amazambane, nemifino. Ungasebenzisa izinhlobo ezihlukahlukene zemifino ukwengeza ukunambitheka esitsheni sakho, kufaka phakathi u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, neziqathe. Nakuba ngokuvamile enempilo, kunezinto zokudla ezingasetshenziselwa ukwakha inkambo eyinhloko engangenisa amafutha amaningi nama-khalori ekudleni kwakho - futhi ingathinta amazinga akho e-cholesterol uma udla lokhu kudla njalo:
- I-Sausage - I-Dutch cuisine iyinhlamba yezinhlobonhlobo ezinkulu zesoseji ezifakwe kwezinye izitsha zabo.
- Ukudla okunamafutha - inyama ethile, njengezinyosi noma ingulube, ingafakwa kwezinye izitsha zaseDutch. Esikhundleni sokusebenzisa lezi zidlo, zama ukufaka izinkukhu noma izinhlanzi. Uma ungafisi ukwenza lokho, kufanele ususe noma yiziphi izingcezu zamafutha ezibonakalayo ezivela enyameni yakho ngaphambi kokupheka.
- Uma ubheka nokudla kwakho kwe-carbohydrate, kufanele uqiniseke ukuthi ukhawulela - noma ushiye - amazambane afakiwe kwisidlo.
- Ezinye izitsha zihlanganisa i-gravy ethululelwe phezu kwesidlo sakho, futhi ingase ibe umthombo wamafutha engeziwe. Ukuze ugweme lokhu, kufanele ube ne-gravy yakho eceleni kodwa usebenzise kancane.
- Ezinye zezindlela zokupheka ezisetshenziselwa ukulungisa ukungena zingase zengeze amafutha angeziwe ezitsheni, kufaka phakathi ukuhamba ngebhotela nokuthosa. Ukugaya, ukugcoba, noma ukupheka kuyindlela yakho engcono kakhulu yokusebenzisa uma uzama ukugcina amazinga akho e-cholesterol ephilile.