Izinketho zeMpilo ezinhle kakhulu kunazo zonke futhi ezimbi kakhulu ezitolo zokudlela zase-Italy
Ingabe uyathanda ukujabulela ukudla kwase-Italy uma udla? Abaningi abadla okunempilo bathanda ukudla i-pasta, i-pizza, nezinye izitsha ezidumile. Kodwa kuthiwani ngesidlo sokudla sase-Italy? Ingabe kufanele ucabangele ubusuku bakho ku-pizzeria noma ingxenye ehlanganyelwe ye-pasta yosuku lwakho lokukopela ?
Ngokujabulisayo, akudingeki ukuba. Kunezindlela eziningi zokujabulela ukudla okunempilo kwe-Italy uma uphuma.
Ukuhlaziya i-Italian Restaurant Menu
Kungenzeka ukuthi ngeke kusimangaze ukuthi u-starchy, u-pasta ocolile owubonayo kumamenyu amaningi ase-Italy ngeke akwenze okuningi emgqeni wakho. Futhi ukukhethwa kwe- pizza ezindaweni eziningi zokudlela zase-Italy ezivame ukugqoka ngokuvamile kulayishwa ngamanoni anosawoti, okunamafutha , futhi kugcwele ama-fattening ushizi . Nakuba kulungile ukujabulela lezi izitsha kanyekanye, ngesikhathi sokulinganisela, kunezinhlobo eziningi ezinempilo futhi ezihlwabusayo ongakhetha kuzo.
Amaningi amaningi ase-Italiya asetshenziselwa imifino enomsoco njengotamatisi, i-zucchini, noma isitshalo seqanda nemithombo enempilo yamafutha, njengamafutha noma amafutha omnqumo . Uma ugcina amasayizi omzimba amancane, ungajabulela isaladi ye-antipasto noma isobho semifino (njenge-minestrone), inkambo encane ye-pasta, nenyama enomzimba kanye nemifino yokungena.
Uma ubukela ukudla kwakho kwe-caloric , wabelane ngeklasi ngayinye ngosuku lwakho lokudla. Ngaleyo ndlela, ungakwazi ukujabulela ukudla okujwayelekile kwendabuko futhi ugcine uhlelo lwakho lokudla okunempilo endleleni.
Ukudla okudume kakhulu kwe-Italy
| I-spaghetti enezinyamazane zokudla okunempilo | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi (246 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 239 | |
| Ama-calories avela ku-Fat 90 | |
| Ingqikithi yamafutha 10 g | 15% |
| I-Fat egcweleyo 3.5 g | 17% |
| I-Polyunsaturated Fat 1.2 g | |
| I-Monounsaturated Fat 4 g | |
| I-Cholesterol 17 mg | 5% |
| I-sodium 775 mg | 32% |
| Potassium 494 mg | 14% |
| Ama-carbohydrate 27 g | 9% |
| Ama-Sugars 7 g | |
| Amaprotheni 11 g | |
| I-Vitamin A 13% · I-Vitamin C 9% | |
| I-calcium 8% · I-Iron 16% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Cishe wonke umuntu uyala i-pasta lapho evakashela indawo yokudlela yase-Italy. I-Spaghetti iphakamisa uhlu njengezintandokazi zesikhathi sonke. Amakholori esitokisini esisodwa se-dish ewusizo ngeke adle ukudla kwakho, kodwa udla kaningi nje indebe eyodwa?
Ukudla okunomsoco wase-Italian kuzoxhomeke nokuthi ukhetha kuphi ukudla. Uma uvakashela i-Olive Garden bese uyala i-Spaghetti Nge-Sauce yase-Marinara ne-Meatballs (3) uzodla amakholori angu-900 nama-gramu angu-38 wamafutha uma udla ukudla okuphelele.
Ezinye izinqumo ze-Olive Garden zinikeza amakholori amaningi namafutha. Ngokwesibonelo, u-Fettuccine Alfredo, uqukethe ama-calories angu-1010 nama-56 amagremu amafutha. I-Lasagna Classico inikeza amakholori angu-930 nama-gram angu-53 amafutha, kanti i-Eggplant Parmigiana inikeza ama-1060 nama-gramu angu-54 amafutha.
Izinketho ezitholile kunazo zonke kwimenyu ye-Italy
Uma uyala ukudla kwakho endaweni yokudlela yase-Italian, gxila kumaprotheni kanye nemigodi ukuze wenze ukudla kwakho kuphile kahle. Futhi ukunaka ubungako besigaba kubalulekile. Ezinye izingxenye zokuqala noma ama-appetizers zikhulu ngokwanele ukuhlukanisa phakathi kwamadela amaningi.
Isaladi ezigqoke kahle kanye nesobho sezimpukane cishe kungenzeka zibe ngaphansi kwama-khalori. I-Pasta e fagioli (i-pasta yendabuko kanye nesobho sobhontshisi) ivame ukuba nenhliziyo eyanele yokudla okuphelele.
Uma uthanda i-pasta, ujabulele ipuleti encane.
I-pasta izitsha ezikhishwa kalula ngamafutha futhi zigcwala izilwane zasolwandle (ama-shrimp, ama-scallops noma i-salmon) kanye nemifino eboshwe ngokuvamile yizinqumo ezingcono kakhulu. Hlela i-pasta yonke ye-okusanhlamvu uma itholakala ukwandisa ukungenisa kwakho kwe-fiber.
Uma uyala ukubheka okujwayelekile kwendabuko yokukhetha okufaka phakathi inyama noma imifino eboshwe noma egosiwe. Izinkukhu nezinkumbi zasolwandle zithandwa ezindaweni eziningi zokudlela zase-Italy futhi cishe ziba ngaphansi kwamakholori kunama-veal breaded noma ama-steaks steaks. Ukungena kwemifino njenge-isitshalo seqanda okusikiwe kukhona izinketho ezinempilo kanye.
Izinketho ezingcono kakhulu zezempilo emenyu ye-Italian
Nakuba izitsha eziningi zase-Italiya zenziwe izithako ezinomsoco, ezintsha, lokho akusho ukuthi zonke izitsha zinephrofayili okunomsoco othakazelisayo.
Uma indawo yokudlela oyintandokazi isebenzisa izinkwa zokudla lapho uhlala phansi etafuleni, uzibeke eceleni noma ucele iseva ukuzisusa. Gcina amakholori wakho we-starch ukuze uthole ukudla. Futhi uma upheqa imenyu, khumbula amagama afana ne "alfredo" noma "carbonara" njengoba la masoso atholakala ngokuphelele ngamafutha.
Kumele futhi ugweme ukudla okuphephile nama-sausage, ikakhulukazi uma usezingeni eliphansi le-sodium. Lezi zilwane ezinomsoco ziphakeme kakhulu kokubili usawoti namafutha.
Okokugcina, khumbula izingxenye zakho zokudla uma uvakashela indawo yokudlela yase-Italian ekhonza ukudla kwesitayela somndeni. Kulula ukudla lapho izitsha ezinkulu zokudla zifakwa phambi kwakho. Ezinye izindawo zokudlela ngisho "zingaphansi" futhi ugcwalise izitsha lapho udla.
Uma udla isitayela somndeni, gcwalisa ipuleti yakho kanye nokudla ukudla. Thatha imali eyengeziwe ukuze ujabulele ngesikhathi sokudla ngosuku olulandelayo.
I-Healthy Italian Food Recipes
Enye indlela enhle yokujabulela ukudla okunempilo kwe-Italian ukupheka owakho ekhaya. Isizini 4 Umqeqeshi uLuca Manfe unikeza le recipe encwadini yakhe ethi My Italian Kitchen .
Imifino eqoshiwe ene-Garlic-Parsley Pesto
- Ama-eggplants ase-Italy (cishe amakhilogremu angu-1/450 amagremu ngalinye), ahlutshiwe futhi anqume ubude obude 1/8 amasentimitha (3 amamitha) ubukhulu
- Usawoti
- Amakhophi amabili (ama-480 milliliters) amafutha omnqumo angaphezulu, kanye nokupheka imifino
- 2 ekhishini eliphakathi ehlobo, uthathe ubude obude 1/8 amasentimitha (3 millimeters) obukhulu
- 2 zucchinis ephakathi, uthathe ubude obude 1/8 amasentimitha (3 millimeters) obukhulu
- Ipulazi emnyama emisha
- Ama-ounces angu-7 (cishe 1 inkomishi; ama-gramu angu-200) ama-anchovies asolwandle ngamafutha omnqumo
- 6 clove clove, ehlutshiwe futhi waphonswa
- Izipuni ezi-2 ezigcotshwe nge-lemon
- ½ indebe (120 milliliters) ijusi elimnandi lemon
- 1 indebe (ama-gramu angu-20) eqoshiwe e-parsley entsha
Lungisa imifino: Amaphepheni amabili okubhekwa ngamanqamu amabili nohlaka oluphindwe kabili lwamathawula wephepha bese ubeka tincetu zezitshalo zeqanda phezu kwazo. Ukufafaza kancane ngosawoti. Le nqubo ibizwa ngokuthi deggring; kuyasiza ukuletha umswakama ngaphandle kwesitshalo seqanda ngakho uma kuphekwe kuyoba nokuphuza kunokuba kuqhume.
Gcoba amafutha omnqumo omncane endaweni enkulu epanini noma eplasini yokugcoba bese usula i-pan ngethawula lephepha. Beka ukushisa okuphakathi nendawo nokushisa kuze kube yilapho ushaya ngokushisa. Beka imifino eyanele ukugcwalisa i-pan bese upheka imizuzu engu-3 kuya kwemi-4, kuze kube yilapho ubhalwa futhi uguquguquka. Gcoba amanye amafutha omnqumo phezu kwemifino bese upheka eminye imizuzu engu-3 kuya kwemi-4, kuze kube yilapho uboshwe ohlangothini lwesibili. Dlulisela ebhawini lokubhaka elihlanganiswe nephepha lesikhumba (uma wonke amashidi wakho okubhaka asetshenziselwa isitshalo seqanda, sebenzisa isitsha noma amapuleti ambalwa). Isizini kancane kancane ngosawoti kanye nopelepele.
Qhubeka upheka i-squash ne-zucchini ngama-batch ngendlela efanayo kuze kube yilapho zonke izicucu ziphekwe. Qaphela ukuthi leli pani lizoshisa njengoba uqhubeka ukupheka futhi imifino ingashisa uma ungahlali iso elindile; ungase udinge ukwehlisa ukushisa kancane bese upheka ngomzuzu noma ngapha nangapha ohlangothini ngalunye.
Phakamisa izitshalo zeqanda lezitshalo bese upheka epanini ngendlela efanayo nokupheka u-squash ne-zucchini, ngaphandle kokuthi uzodinga amafutha amaningi.
Lungisa ama-marinade: Ku-processor yokudla, hlanganisa amafutha omnqumo, ama-anchovies, i-garlic, i-lemon zest kanye nejusi, i-parsley, ne-1 ithisipuni omnyama pepper. Iphutha okwesikhashana noma ngaphezulu. Njengoba kungenzeka uke waphawula, asifaki noma usawoti ku-marinade, njengoba i-anchovies isivele sinamanzi kakhulu.
Hlela ungqimba lwezitshalo ezifakwe emgqonyeni we-glass casserole dish noma isidlo sokubhaka. Ukumboza ngamanye ama-marinade bese uphinda ngezingxenye ezengeziwe zemifino kanye ne-marinade kuze kube yilapho yonke imifino isetshenzisiwe. Ukumboza kanye nefriji ngobusuku obusuku ngaphambi kokukhonza.
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