Ngiyakuthanda amazambane anamafutha afana nomuntu olandelayo. Kodwa uyazi yini enye engiyithandayo? Izingxenye ezinkulu ezinenani elincane likhalori. Yikholelwa noma cha, kukhona indlela yokujabulela izingxenye ezikhululekile zamazambane aphuzile ngaphandle kokudla ama-calorie angu-Thanksgiving-level.
Isithako semfihlo: Amazambane ahlambulukile awenziwe ngokuphelele kumazambane. Ngokuqinisekile, zenziwe ngokwengxenye kusuka kumazambane, kodwa futhi kukhona ikholifulawa elifihliwe.
Kungani? Ukholifulawa ukushintshaniswa okuhle okungahle kwenzeke kuzo zonke izinhlobo zokudla okwe-starchy. Ihlangana ngokuzulazula, ngokuphindaphindiwe usayizi wesabelo sakho ngamakhilomitha ambalwa kakhulu. Ingqikithi yonke yekholifulawa inama-khalori angu-30 kuphela, kanye ne-2.5g fiber. Ngakho-ke uma uthanda amazambane aphekiwe, gcina ukholifulawa esiqandisini sakho ngaso sonke isikhathi.
Spud uthando. Amazambane anelisa futhi anempilo kakhulu. (Iqiniso elihle: Amazambane anama-potassium amaningi kunebhanana.) Ingxenye ejabulisayo lapha ihlola izinhlobo ezahlukene zamazambane - ama-russets, ama-baby reds, amazambane amhlophe. Zonke ziletha ukunambitheka okuhlukile nokuthungwa etafuleni. Dlala azungeze futhi uthole okuthandayo. Futhi ngokuthungwa okungeziwe (ne-fiber), shiya isikhumba.
Okunye okubalulekile? A masher amazambane. Uma ungenayo eyodwa, yengeze kuhlu lwakho lamathuluzi okukhishwa okumele abe nawo . Ukubona amancane amazambane ama-mbatata esitokisini sakho uzakukugqugquzela ukuba usakaze ukholifulawa noma kunini uma unesidlo sokudla okunethezeka okunethezeka.
Ibhonasi? Ukukhwabanisa ngokukhululekile ne-cauliflower kuyindlela enhle yokushisa amakholori ambalwa.
Okufakiwe okufakiwe. Yilapho eziningi zokupheka zihamba phansi. Ama-fat-ins-ins amaningi aphezulu njengokhilimu, ibhotela, nama-fat cheese aphelele kakhulu. Esikhundleni salokho, thola amanye amabhisikidi ashicikayo e-spreadsheet, njenge-Laughing Cow Light Creamy Swiss, ushizi owenziwe ngamafutha we-cheddar (noma noma yikuphi ukunambitheka), futhi ibhotela elikhanyayo noma ibhotela elikhanyayo landa.
Uzophinde ufune ukuphonsa kwelinye i-powder, usawoti, nomnyama omnyama.
Okuyisisekelo-kuya
Ingabe kusihlwa? Ingabe wenza inyamalo enempilo ecela isinkwa sokudla esiphundu esifanayo? Kungabe ngehora lesi-3 ntambama noma ngo-10: 30 ekuseni futhi awukwazi ukuqhubeka nosuku lwakho ngaphandle kwesimiso esanelisayo? Noma ngabe yikuphi, finyelela ku-masher-flower masher yakho, futhi ake sithole cookin '.
1. Faka amanzi amaningi emathunjini. Uma ushisa, engeza izinkomishi ezingu-7 ze-floreta ze-cauliflower (cishe 1 inhloko ephakathi) nama-ounces angu-12 we-mbatata ehlutshiwe, ene-cubed. Buyisela amanzi emathunjini, futhi unciphise ukushisa kumaphakathi.
2. Pheka kuze kufike ukholifulawa kanye namazambane kukhona ithenda, imizuzu engu-20 noma ngaphezulu. Geza amanzi.
3. Hamba kude.
4. Engeza ama-add-ins akho.
Ithiphu: Ukuze uthole ama-mashie engeziwe, phakamisa ingxube efihliwe ibe i-blender noma iprosesa yokudla futhi uhlanganise kuze kube bushelelezi.