Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 393
Amafutha - 9g
I- Carbs - 58g
Amaprotheni - 23g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 1
Le pizza yasidlweni sasekuseni kuyisinyathelo esihle ekudleni kokudla kwe-cholesterol. Phakathi kwendawo yonke yengqolowa, ama-radishes amaqabunga, nobhontshisi obomvu obumhlophe, uthola ama-gramu angu-12 e-fibre (cishe amaphesenti angu-47 wemfuneko yakho yansuku zonke) into yokuqala ekuseni.
Ukudla i- fiber ngaphezulu kungenye ye-tweaks yokudla engcono kakhulu ongayenza uma usebenza ukwehlisa i-cholesterol yakho. Kungani? Kuye kwaboniswa ukusiza amazinga e-LDL aphansi (yilokho "cholesterol" embi) futhi futhi ivikela inhliziyo yakho kanye nengozi ephansi yokushaya isisu, uthayiphe isifo sikashukela sesibili, ngisho nokukhuluphala. Njengoba i-fiber ihamba ngesistimu yakho yokugaya, ibopha ngamamolekli e-cholesterol futhi iwasiza ukuyikhiphela ngqo.
Ukuthi "udle fiber ngaphezulu" kusho ukuthini ngempela? Ungafunda amalebula okunomsoco wokukhetha ukudla okunikeza okuningi futhi ubheke ama-gram of fiber kukho konke ukudla okudlayo. Noma, ungathatha indlela elula futhi uhlose ukufaka ama-veggies amaningi, ama-legumes, kanye nezinhlamvu ezihlukile ezingavamile ekudleni kwakho (i-fibre itholakale kuphela ekudleni okusekelwe ezitshalweni!) Ukuze ngokwemvelo ukwandise ukusetshenziswa kwakho-ngaphandle kokuyiqeda. Okuncane kukho konke ukudla-ngisho nesidlo sasekuseni-sinezela ukuze sikusize ukuhlangabezana nemfuneko yakho yansuku zonke.
Izithako
- 1/2 indebe ubhontshisi omhlophe
- 1 ephakathi nendawo yonke i-wheat pita, ihlukaniswe ngesigamu
- 1/2 indebe ye-marinara sauce
- amaqabunga avela ku-thyme ama-sprigs angu-4
- 1/2 indebe baby amaqabunga isipinashi
- 2 ama-radishes amakhulu, aqotshiwe
- 1/4 indebe ingxenye-skim mozzarella ushizi, shredded
Ukulungiselela
- Engeza ubhontshisi omhlophe ku-skillet ephakathi nokushisa emaminithini amathathu kuya kwangu-4, uvuselele izikhathi ezimbalwa kulo lonke. Susa futhi usethe eceleni lapho ulungele.
- Hlukanisa konke okolweni okolweni, ukuze ugcine nemibuthano emibili. Spread mayelana 1/4 indebe marinara sauce ngamunye bese ubeka esikhwameni hot, marinara sauce side up. Ukushisa imizuzu emibili kuya kwezingu-3 bese ususa.
- Fiphaza amaqabunga e-thyme ngokulinganayo phakathi kwe-half halves, bese usipinashi, ubhontshisi nama-radishes. Fafaza ushizi phezulu.
Ukuhlukahluka Kwesithako kanye Nokusekela
Kungakhathaliseki uhlobo lwebhontshisi oyisebenzisayo, uzothola isilinganiso esihle se-fibre e-soluble (ephelele yokunciphisa i-cholesterol), ukugcwalisa amaprotheni, insimbi , nokuningi. Amabhontshisi amnyama nama-chickpeas, ngokwesibonelo, angenza ama-swaps ahle kakhulu.
Okufanayo kusebenza nemifino eluhlaza. Uma usuvele ukhona, khetha lokho esikhundleni salokho, noma uzame amaqabunga ambalwa ase-basil esikhundleni se-thyme ukuze uthole ukunambitheka okungaphezulu kwe-Italian.
Amathiphu wokupheka nokukhonza
Ukugcina isikhathi ungasebenzisa ubhontshisi omhlophe okheniwe. Qinisekisa ukuthi uwahlanza ngaphambi kokudla ukuze unciphise okuqukethwe kwe-sodium. Ukuhlanza okulula kunganciphisa i-sodium ngamaphesenti angama-40!
Yini okufanele uyenze nazo zonke ezinye ubhontshisi ku-can? Bonga kubo ngesidlo sasemini noma nge-dinner. Zisebenziseni kuma- pocket ephathekayo , isibonelo, ukuqhubeka netimu ze-veggie phambili.