Yeqa Ukuzijabulisa futhi Ukhethe Ukondla
Isidlo siyisidlo esibalulekile futhi kulula ukuba umatasa kakhulu ukukhetha ukudla okulungile kokudla okuphansi kwe-cholesterol . Lokhu kungabangela ukuthi uphenduke ukudla okusheshayo noma umshini wokudla umshini wokuluma okusheshayo. Ngokuhamba kwesikhathi, lokho kungaba nomthelela emgqeni wakho kanye nekhredithi kanye namazinga wakho we- cholesterol nama-triglyceride .
Esikhundleni sokuxubha isidlo sasemini njengesimo esilandelayo osukwini lwakho, hlela phambili. Ngokuba nezinketho ezimbalwa ezinempilo okulungele ukuthatha emsebenzini noma nomaphi lapho uya khona, uzobe ulingeka kakhulu ukuba uthathe ukudla okulula kakhulu kunomsoco. Ake sibuke imibono enhle futhi elula emini.
Ama-Sandwich Ahlwabusayo Nama-Wraps
Ama-sandwich kanye ne-wraps yizinkathazo ezilula kakhulu ongakwazi ukuzilungiselela ngokusheshisa, ngisho nakusasa ekuseni kakhulu. Zingaba nezondlo njengoba ziyiphunga.
Kulula ukwenza amasangweji futhi uhlanganise inhliziyo enempilo, kufanele ukhethe izithako ezifanele. Hlanganisa izinto ezinjengama-veggies, izithelo, okusanhlamvu okugcwele, amaprotheni anempilo, namantongomane. Ukudla okunomsoco onjengeTurkey nenkukhu kuthanda futhi.
Kufanele uqaphele ngokungeza ushizi oluningi, ubhekeni, noma iziqu ezithile, noma kunjalo. Zonke lezi zingafaka amafutha nama-kilojoule ukudla kwasemini.
Ingxenye engcono kakhulu yale ndlela yokudla kwasemini yukuthi iyoba yisithukuthezi kuphela uma uyivumela. Phendukisa izinhlobo zezithako onayo esiqandisini bese ubheka injabulo, inhlanganisela entsha yokugwema isaswich rut.
Ukugcwalisa, ama-Soups Low-Fat
Akukona nje ukuthi isobho singakulungiswa ngokushesha, futhi singagcwalisa, okusiza ukuvimbela lawo munchies phakathi nantambama. Izinsipho zingase zibe ngumsizi wesidlo sakusihlwa noma zenze konke ukudla.
Ungangezela izinkomo zakho ezizithandayo, izinongo, noma ngisho nezinhlamvu zomhlaba wonke ukuze udale isobho esiphundu nesempilo. Kungumqondo omuhle ukugwema ama-crams asindayo njengoba lokhu kungabhubhisa ukudla okuphansi kwe-cholesterol. Namathela umhluzi wokukhanya futhi ulayishe phezulu emigodini kanye ne-pasta yonke yezinhlamvu esikhundleni.
Isobho sokuzenzela singalungiswa ku-batch enkulu. Abaningi bangaba nesithwathwa sefriji esikhwameni sefriji kuze kube sekupheleni kwenyanga, bese bathathwa ukuze bathuthuke ebusuku. Lokhu kwenza isidlo sasemini prep umoya.
I-Cholesterol-Ama-Pizz Friendly
Abanye abantu bagwema i-pizza ngoba kubhekwa njenge-fattening futhi bangakhuphula i-cholesterol. Kuyiqiniso ukuthi izithako ezithile ze-pizza zingalimaza emazingeni akho omzimba kanye nama-lipid. Kodwa-ke, uma ukhetha izinketho ezinamafutha aphansi, lokhu kungaba yinto enhle kakhulu enecala yokudla kwasemini noma isidlo sakusihlwa.
Zizwa ukhululekile ukulayisha i-pizza yakho ngemifino , izithelo, namaprotheni anempilo, njengenkukhu. Ungasebenzisa izinhlobo ezincane zamafutha wezinyama zakho ozithandayo ukunciphisa amakholori namafutha.
Amathuba angapheli futhi ama-pizza ayenziwe ngokwengeziwe akwenzayo, kulula ukuthola. Ungakwazi ngisho nokudla isidlo se-pizza bese wenza okungaphezulu, bese ulondoloza ukudla okusekuseni.
Iladididi enomsoco, ephansi
Ufuna ukudla kwasemini? Ama-saladi yisisombululo esiphelele sokudla okunomsoco ngenkathi egwema isidlo esikhulu. Nakuba ama-saladi angenza ukudla kwasemini okunempilo, qaphela izithako ozifakayo. Ukukhetha okungalungile kunganciphisa ukudla kwe-cholesterol ekunciphiseni kwakho.
Izigameko ezivamile ezingase zibhubhise ukudla kwakho zihlanganisa ukugqoka okomuncu kanye nezinhlanzi ze-buttery. Nakuba kungadingeki ukuthi uziqede, ukunciphisa ukusetshenziswa kwazo kuwumqondo omuhle wenhliziyo enempilo.
Bheka ezinye izindlela ezifana nama-vinaigrettes namafutha omnqumo. Esikhundleni sokuqhaqhazela, zama amantongomane ambalwa kulowo oqhekeko okhanda noma ukhethe ama-apula noma amagilebhisi. Imifino efana namalenti, ama-chickpeas nobhontshisi nayo ingenza isaladi esihle kakhulu.