Kungakhathaliseki ukuthi uyadla endaweni yokudlela noma udle endaweni yakho, ukudla kwase-Italy kungenza ukudla okwanelisayo. Nakuba ukudla kwase-Italy kuhlanganisa inqwaba yezinongo ezinomsoco we-cholesterol, imifino, izithelo, okusanhlamvu konke nobhontshisi, lokhu kudla okumnandi kuqukethe ama-creams, butters, kanye noshizi - konke okungakwandisa amafutha akho. Ngenhlanhla, naphezu kokudla kokunciphisa ukudla kwe-cholesterol, ungajabulela konke ukudla okuthandayo okuse-Italy ngendlela enempilo - ngaphandle kokwengeza amafutha amaningi nama-khalori ekudleni kwakho.
Sebenzisa i-Pasta Yonke Yengqolowa
Uma ucabanga ngesidlo sase-Italy, ngokuvamile ucabanga nge-pasta. Nakuba i-pasta ivame kakhulu emafutheni, kufanele uhlanganise wonke ama-pastas enkolweni ekuphekeni kwakho kwe-Italy. I-pastas yengqolowa yonke iphakeme nge-fiber uma iqhathaniswa nezinye izinhlobo ze-pasta, ezingasiza ukwehlisa i-cholesterol yakho - ikakhulukazi amazinga akho e- LDL .
Yisho "Yebo" kuSaladi
AmaSaladi angenziwa ngezindlela ezihlukahlukene. Ama-saladi ase-Italy aqukethe ama-veggies amaningi, afaka i-ulethisi, isipinashi, no-utamatisi - konke okuqukethe izakhi eziningi kanye ne-fibre futhi akukho fat. Izikhathi eziningi, amantongomane nemifino emnyama noma eluhlaza izofakwa kulezi saladi, zombili zazo ziphezulu emafutheni ama-acids angasetshenzisiwe angasiza ukugcina amazinga akho e-cholesterol ahlole. Ngakho-ke, cwilisa isaladi-kungakhathaliseki ukuthi izithako ziphilile uma nje ziphilile. Uma uthanda ukugqoka isaladi yakho, khetha i-olive-based or dressgar containing dressings esikhundleni se-cream-based based, njengoba nazo ziqukethe amanoni amaningi agcwele .
Eqinisweni, ungase ungadingi ngisho nokugqoka ngenxa yenhlanganisela eminingi enambithekisayo.
Buka izinyosi zakho
Ushizi lisetshenziselwa izitsha eziningi zase-Italy. Nakuba i-calcium egcwele, i-cheese iqukethe namafutha aphelele ngokwezinga elingafani, okungenza ukuba i-lipids yakho ikhule uma udla lokhu kudla njalo.
Uma ufuna izinyosi ukulungisa izitsha zakho, noma ukhethe kusuka kwimenyu, khetha izitsha eziqukethe ama-fat-fat cheeses, afana ne-ricotta noma ushizi owenziwe ngesikhumba esincane noma se-fat fat, kuhlanganise nemikhiqizo ethile ye-parmesan noma i-mozzarella ushizi. Lezi zokupheka ezilandelayo ziyisibonelo esihle sokuthi ama-cheeses angafakwa kanjani kwisidlo saseNtaliyane futhi asaba namafutha aphansi - futhi anambitha.
Yidla izitsha ezisekelwe ku-Cream ngokulinganisela
Ama-butter nama-creams ngokuvamile asetshenziselwa izitsha ezithile zase-Italy ukuboleka ukuthungwa okuncane esitsheni. Yize lokhu kungenza ukudla kuhambisane nokudla, kungaphinde kube negalelo elengeziwe nama-khalori ku-dish. Uma ujabulela i-risottos noma i-alfredos ekhiqiza ukhilimu, kunezindlela zokujabulela lezi zitsha ngaphandle kokuba uziqede ngokuphelele ngenxa yokudla kwe-cholesterol. Uma ufuna ukulungisa izitsha zakho zase-Italy usebenzisa le mikhiqizo, ungafaka ama-creams akho egcwele ngamafutha aphansi angamafutha, amafutha omnqumo noma ama-ricotta ashicilela amafutha aphansi okulinganisa ukhilimu, kodwa ngaphandle kwamafutha engeziwe. Ngaphandle kwalokho, ungasebenzisa futhi i-sauce ye-marinara kunalokho, esebenzisa utamatisi nezinongo njenge-topping ezitsha eziningi zase-Italy.
Nciphisa umsila
Izitsha zase-Italiya zingenangqondo ngoba zinezicucu noma izinhlanzi ezinobuthi ezinomzimba, kodwa ezinye zokupheka zase-Italy nazo zibiza ukusetshenziswa kwamasoseji.
Nakuba isobho lingafaka ukunambitheka okukhulu kokudla kwakho, kungabuye kwengeze amanoni agcwele - ikakhulukazi uma isobho lenziwa ngulube noma yenkomo. Kunezindlela zokwengeza isobho kwisidlo sakho sase-Italy ngaphandle kokungeza amafutha engeziwe angabhubhisa ukudla kwakho, kufaka phakathi ukufaka inyama yenkukhu noma i-turkey sausage kunokuba yenkomo noma inyamazane yengulube noma ngisho nokusebenzisa izinongo ezihlanganiswe neminye imikhiqizo yenyama ziveza uhlobo olufanayo lokunambitheka - ngaphandle ukwandisa i-lipids yakho.
Engeza i-Garlic ekudleni kwakho
Izitsha eziningi zase-Italy zisebenzisa i-garlic njengesithako. Ucwaningo lwangaphambili lubonise ukuthi igallic ingasiza ukugcina i-cholesterol yakho - ikakhulukazi amazinga akho e-lipoprotein aphansi (LDL) - ngaphakathi kobuhle obuhle.
Uma upheka ukudla kwase-Italy ekhaya, kunezindlela eziningi zokufaka lokhu kokudla okunamafutha aphansi, okunempilo ezindilweni eziningi zase-Italy.