Uma ucabanga ukuthi "imifino ephansi-carb", ithanga lingase lingangeni engqondweni, kodwa ithanga lingenye yemifino evunyelwe ngesikhathi sokungeniswa kwe-Atkins. Zigcwele amavithamini, amaminerali, ama-fibre, nama-antioxidants futhi zingasebenza kahle kunoma yiziphi izidlo ezincane ezidumile. Kodwa ukudla ithanga akukhona nje ukwenza ama-pie ngesikhathi samaholide.
Ingxenye yendebe yamathanga ekheniwe ine-6.5 amagremu we- carbohydrate esebenzayo nama 3.5 amagremu we-fiber.
Ithanga Liyi-Superfood Superfood Encane
Iphunga ingenye yalezi zitshalo ezicishe zifane nokuwa - kusenza sicabange ngokuvuna, kwamaholide, weqhwa, lokubamba ubusuku nobusika obuzayo. Noma kunjalo, indlela kuphela evame ukufika etafuleni iphakathi kwe-pie ethengiwe esitolo, noma mhlawumbe i-can of pie filling that goes in pie esazizenza. Kodwa ithanga lingaba ngaphezulu kakhulu - futhi njengoba ithanga ligcina izinyanga ezingu-6 liphelele noma iminyaka emanzini, ingaba ukuhlanganisa konyaka wonke ekudleni kwethu.
Amavithamini Galore
Ithanga ligcwele izakhi. Ungatshela ngombala walo okhanyayo ukuthi uzoba kuhle kuwe. Akuyona nje ithanga eligcwele i-vitamin A ne- antioxidant carotenoids , ikakhulukazi i-alpha ne-beta-carotenes, umthombo omuhle wamavithamini C, K, no-E, futhi eziningi zamaminerali, kuhlanganise i-magnesium, i-potassium, neyensimbi.
Imbewu nayo iyafaneleka ukugodla. Imbewu yamhlanzi, ebizwa nangokuthi i-pepitas, ilayishwa ngamaminerali, kubonakala sengathi ine-anti-inflammatory effect, futhi ingase isize futhi ivikele ekumelaneni nomdlavuza we-prostate kanye ne-osteoporosis.
Ikomishi yekota inama-5 amagremu we-carb ephumelelayo ne-1.5 amagremu we-fiber.
Ukukhethwa
Ukupheka, ufuna ithanga elinzima ngobukhulu balo. Ama-lightweight ayashaya, anekhala elikhulu elivulekile phakathi. Ngokuyinhloko, hlala kude namathanga amakhulu uma ukhetha ithanga lokudla - 2 kuya ku-5 lbs cishe ngakwesokudla.
Isitoreji
Amapumpu angahlala isikhathi eside endaweni epholile (ekahle kuya kwangu-50 kuya ku-60 degrees). Beka amaphephandaba ngaphansi nje uma kunjalo, noma kunjalo. Uma nje ithanga livuliwe, udinga ukuyisebenzisa zingakapheli izinsuku ezimbalwa (noma liwufake) ngoba lingabumba ngokushesha. Kuphekwe, kuhle kahle esiqandisini izinsuku ezingu-4 kuya kwezingu-5.
Izindlela Zokupheka Eziyisisekelo Ezilula
I-pure ye-pumpkin: Khumbula, wakuzwa lapha kuqala: Awudingi ukusika i-ithanga ngaphambi kokuyigcoba. Angiyingane. Hamba nje ngomkhwa kanye noma kabili ukuvula isobho, ubeke yonke into eboshwe ebhodini lokubhaka, ulifake kuhhavini ngo-350 F ngehora noma ngaphezulu, kuze kube yilapho ungafaka kalula ummese kuwo. (Ngabe kufanele ngiphume phakathi nalokhu, ngakho ngacima ihhavini ngemva kwemizuzu engu-20, futhi lapho ngiphindela emuva amahora ambalwa kamuva, ngasekuphekwe ngokuphelele.) Kulula, bese uphonsa imbewu nezinhlamvu ezinamasondo nge-spoon, noma ukukhipha nge-tongs. Kuyi-EASIER EYINGENZAKO KANYE kunokuba iluhlaza.
Uma ufuna iziqu zamathanga, kuzodingeka uthathe kuso okuluhlaza (noma ngabe ngizibuze ukuthi "ukugwedla nge-par-ro" kungasebenza ukwenza isikhumba kube lula ukungena). Noma thola isitolo lapho ungayithenga khona kakade emaceleni. Noma uncenga umkhiqizo womkhiqizo emakethe yakho yangakini ukuze uyenze.
Ukuhlwanyela Imbewu; mayeke emathayipheni, bese u-oyile bese usawoti (kanye nanoma yiziphi ezinye izinto ozifunayo) bese uziphuza kancane kancane ku-ov 250 F uze uzizwele kahle - imizuzu engaba ngu-45 kuya kwengu-60. Bafake njalo imizuzu engu-15 noma ngaphezulu.
Izindlela Zokudla Ithanga
Ithanga lingasetshenziswa kunoma yimuphi iresiphi ye-squash, futhi inokuvama okujule kakhulu okunye okunye okubhakabhaka okungakwenzi. Yiqiniso, kufanele sibe nephayiphu yamapulangwe, futhi i-pie ye- low-carb yamathanga ayiphumeli ukuthola ama-raves. Nazi ezinye izindlela zokupheka ezisezingeni eliphansi nge-ithanga: