Ukudla kwaseNingizimu Melika kuthola ukuthandwa njengekhekhe elimnandi e-United States, ngenani elikhulayo lokuvula okufaka lezi zitsha. Ukupheka kwaseNingizimu Melika kuqukethe ukudla okunempilo okuhlukahlukene, kufaka phakathi i-pepper, amazambane, anyanisi, nezithelo zezitshalo ezishisayo, njengama-mangos, i-papaya, ne-ananas. Ukwengeza, izinhlanzi ezinempilo ezinempilo ezinjengekhamini, i-nutmeg, i-cilantro, i-powder, ne-paprika, nazo zixubene eziningi zokudla ukuze ziwanike iphunga elimnandi futhi eliqabulayo.
Njengazo zonke izinhlobo zokudla, kunezinhlobo ezithile zokudla kwaseNingizimu Melika ezingahle zenze amazinga akho e-cholesterol akhule. Lo mhlahlandlela uzokukhombisa indlela yokufaka ukudla okuphefumulelwe kwaseNingizimu Melika ekudleni kwakho kwe-cholesterol ekunciphiseni.
I-soups
Izisobho zaseNingizimu Melika zilayishwa ama-veggies nezinambuzane ezintsha. Izobho eziningi zingase ziqukethe i-quinoa, okusanhlamvu enenhliziyo ephezulu e-fibre namaprotheni. Izinsipho zivame ukupheka kancane futhi zinezinongo ezinomsoco we-cholesterol ezinjenge-cilantro, i-cumin, nezinye izinongo. Naphezu kwezithako ezinempilo kulezi isobho, kunezinye izithako ezingeziwe ezitsheni ezingathinta i-cholesterol yakho. Isibonelo, ezinye izobho zingase ziqukathe izinkomo noma inyama yengulube - zombili zazo ezingeza amafutha esobho. Ngakho-ke, lezi kufanele zinciphise, noma zigweme, uma ubukela amafutha akho.
AmaSaladi
Ama-saladi aseNingizimu Afrika aphefumulelwe abuye aphilile futhi aqukethe imifino enomusa.
Amanye ama-saladi angase abe nezitshalo noma okusanhlamvu okuphelele, njenge-quinoa noma irayisi eligcwele okusanhlamvu.
Ama-Sides & Ama-Appetizers
Kunezinhlangothi eziningi ezinambithekayo nezinambitheko nezithako ezinokudla okuseNingizimu Melika, eziningi zazo zihambisana kahle ekudleni kwe-cholesterol. I-Salsas - ejwayelekile eyenziwa nge-tomato kanye no-anyanisi base - isetshenziselwa kakhulu ku-chips, isinkwa, nokunye ukudla futhi ingaba nokuhlukahluka okuningi, ngezinye izikhathi kufaka phakathi izithelo, ubhontshisi kanye neminye imifino.
Amanye ama-appetizers, afana nalawo okuthosiwe, kufanele agwenywe uma ulandela ukudla okunamafutha aphansi. Ukwengeza, amanye ama-appetizers kanye namacala ayakhonzwa nge-sauce esekelwe ukhilimu - okungaba omunye umthombo wamafutha engeziwe ekudleni kwakho.
Inkambo Eyinhloko
Ngokuyinhloko, i-entrees etholakala e-South American cuisine nayo iphinde ibe nezakhi ezinomsoco futhi iphinde ibe namafutha. Ukugaya, ukugcoba, ukubhaka, nokususa kuyindlela ezivame kakhulu zokulungisa ukudla ezifana nemifino namaprotheni. Inhlanganisela enhle yezinongo isetshenziselwa ukwengeza ukunambitheka ekudleni. Usawoti usetshenziselwa ukulungisa ezinye zalezi zitsha, ngakho-ke uma ulandela ukudla okuphansi-sodium, kufanele uhlole okuqukethwe kasawoti ngaphambi kokudla. Izinhlobo eziningi zezinhlamvu ezigcwele, kuhlanganise nebhali nelayisi, nazo ziyasetshenziswa. Kunezinye izinto okufanele uziqaphele, noma kunjalo, uma ulandela ukudla kwe- cholesterol ekunciphiseni :
- Ukudla okunye, njenge-tamales, kungenziwa ngokunciphisa - okungahle kungenise amafutha ashukela ekudleni kwakho. Kufanele ugweme ukusetshenziswa kokunciphisa uma kungenzeka.
- Ezinye zokupheka zingase zicele ukungezwa kwe-chorizo, i-queso noma i-con carne. Lawa magama abhekisela kumasikisi, ushizi, nenyama, ngokulandelana - konke okungafaka amafutha agcwele ekudleni kwakho. Ukunciphisa inani lemali elitholwa ekudleni kwakho, kufanele ubeke inyama enomzimba kanye nama-fat-fat ushizi kulezi zinto.
- Uma ungathanda ukwengeza i-fibre eyengeziwe ekudleni kwakho, shintsha ama-tortillas efulawa kanye nelayisi omhlophe ukuze uthole izinhlobo eziningi zokusanhlamvu.