Paunenge uri kuronga kwekambani, appetizers inowanzova hit. Hazvisi zvekuti zvakawanda zvadzo zviri nyore kugadzirira, zvikwereti zvinogona kugara zvakakwana kune imwe nhepfenyuro yemutambo - zvisinei iwe unenge uchida zvokudya zvekudya zvekudya zvekudya zvinonaka zvekutarisa mutambo mukuru neshamwari kana chimwe chinhu kune nosh musati wapedza kudya kwepamusoro. Kunyange zvazvo zvikwereti zviduku uye zvingaita zvisina mhosva zvakakwana, zvinogona kuwedzera - kuunganidza makoriri pamusoro pezvawave watodya kare zuva iroro - kana kuti chii chauchadya panguva yechikoro chikuru.
Uyezve, dzimwe dzezvipfeko izvi zvinogonawo kuva nemafuta akazara akazara uye shuga, izvo zvinogona kukanganisa cholesterol yako-kuderedza kudya. Ichi chinyorwa chichakuratidza iwe ins uye kunze kwekugadzira cholesterol-yakagadzirika inogadzirisa kana iwe uri kuedza kutarisa cholesterol yako uye triglyceride mazinga.
Iwe Haugoni Kuenda Zvakaipa Nemagungwa
Miti inogadzikana mune chero kudya kwakanaka - uye kune nzira dzekushandura viggies zvakajeka mukunakidza kunofadza uko munhu wese achazonyora pamusoro. Iwe haungambofi wakakanganisika nekapu yakasvibirira platter - makombikiti, karoti, celery, broccoli, neholiflower mishonga inowanzoshandiswa pamakwikwi akadaro. Asi kana ukasarudza kushandira miriwo yako nezvimwe zvokudya, unofanirwa kuve nechokwadi chekuti dzakabatanidzwa nemimwe midziyo yakagamuchirwa ne-cholesterol - yakadai semiti, michero, mbeu yose, kana michero. Zvimwe zvinoshandiswa - zvakadai sevhisi, bhakoni, uye cheeses - zvinogona kuwedzerwa mafuta akawandisa pane zvaunodya, saka zvinofanira kunge zvishoma.
Zviratidzo Zvoutano Nezvokudya Zvakaonda
Zvokudya zvechiedza zvinoumbwa nenyama zvinowanzoshandiswa-zvinoshandiswa zvinogadzirisa. Kana ukasarudza kushumira zvikumbiro zvakadai saizvi, unofanirwa kuva nechokwadi chokuti unoshandisa nyama dzakakomba - dzakadai sehuku kana huturuki-panzvimbo yezvokudya zvakakora mumafuta akazara, izvo zvinosanganisira nyama yemombe uye ham. Uyezve, kushandiswa kwemhuka yakashandurwa, kusanganisira imbwa inopisa, bologna, uye salami inofanirawo kuderedzwa - kana isingadzivirirwa - nekuda kwehuwandu hwavo hwemafuta uye yekoriori yehuwandu mukuenzanisa nemamwe nyama.
Kana uri kutarisa kuti uchekere makorikori ako kubva kune dzimwe hama dzako, iwe unogona zvakare kuedza kutora nyama yakawanda nehove yako yaunoda kana kuti tofu.
Paunenge uchigadzira zvipfeko zvako zvekudya, unofanirwa kuve nechokwadi chekuti haufaniri kudzika, nokuti izvi zvinogona kutumira zvisikwa zvisina kunaka zvekudya. Pane kudaro, edza kunya, kunyaira, kana kukora nyama yako kuti usapedza kuwedzera mafuta. Kuchengetedza protein yako zvishoma, iwe unogona:
- Edza kuedza nezvinonhuwira. Kuwedzera zvinonhuwira kune nyama yako yakaonda, hove, kana tofu zvakare inzira yakanakisisa yekuvandudza ruzivo rwechimbozha pasina kuwedzera yakawanda yemakori.
- Shandisa chimiro chakachena. Imwe nzira yekuwedzera tambo ndeyokuwedzera kupararira kwakanaka kana muto. Iwe haufaniri kuwedzera zvizhinji zveizvi uye iwe unofanirwa kuve nechokwadi chokuti dzakaderera mune shuga uye mafuta. Mienzaniso yakanaka ingadai yemasitadhi, Tabasco sauce, kana salsa.
Healthy Dips
Dzafu dzinogona kushandiswa nemirimi yako inofarira, sandwiches, nyama, nezvimwe. Ndicho chinhu chinogona kuita chikafu chinonaka - asi chinogonawo kuva chikamu chimwe chete chechikumbiro chinogona kuwedzera makoriyori. Kuti ucheke makori nemafuta, iwe unofanirwa kushumira madivi kumativi. Izvi zvinokubvumira iwe nevakashanyi vako kuti muwane huwandu hwekudzikisa hunodiwa pasina kupedza makirori akawanda.
Chopterolol-friendly friendly dips dzinosanganisira salsa, hummus, uye bhandi kuvhara. Pose paunenge usina chokwadi, nguva dzose chengeta mabhii ezvokudya paunenge uvhara kuti uone kuti mafuta akazara uye mahydrohydrate zviri pasi.
Kuzadza Mini-Wraps uye Finger Sandwiches
Bhosi-sandisi sandwiches , tarts, uye wraps zvakare vanhu vanofadza. Haisi kungozadza chete, iwe unogona kuchinja izvi kuti uise zvinhu zvakasiyana-siyana zvehutano izvo munhu wose achazvifarira. Pasinei nokuti zviri nyore sei kuita shanji-kufadza-kunonakidzawo kuisa pangozi mafuta akawanda. Iwe unogona kuderedza mafuta uye shuga muzvikwereti izvi zvinotevera mazano anopa utano:
- Shandisa zviyo zvakakwana kana zviyo zvegorosi zvechingwa zvewaini yako kana sandwiches panzvimbo yekushandisa chingwa chakachena sezvo ichi chingave chakatsvedzerwa shuga. Mune zvimwe zviitiko, unogona kushandisa nyama yakaonda kana kuti jira guru re lettuce panzvimbo pechingwa - kunyanya kana iwe uri kugadzira wraps.
- Leafy magedhi inzira yakaderera-mafuta yekuita bhuru kune wraps yako uye sandwiches - pasina kuwedzera kuwedzera makori. Miti yakafanana ne-arugula, romaine lettuce, kare, uye sipinashi inogona kuwedzerwa kune chero ipi zvayo yekudya.
- Cherechedza maitiro ako. Zvimwe zvinokonzera, zvakadai semayonnaise uye zvimwe zvipfeko, zvakakwirira mumafuta uye shuga uye inofanira kushandiswa zvishoma pamusoro pezvokudya izvi. Iwe unogona kushandisa mafuta mashoma e-condiments, kana iwe unogona kuisa panzvimbo yavo nedijiti isiri yakakwirira mumafuta akazara uye shuga, zvakadai semasitadhi kana horseradish.
Usapfuurira
Pakupedzisira, usapinda mhiri. Mikana ndeyokuti kana pane zvikwereti, iwe uchave uchidya kudya kukuru pashure. Kuti usapedza kudya zvose zvekoriyamu muzvikwereti, unofanira kushandisa kanda kadiki uye kubata zvishomanana zvinofadza pane imwe nguva pane kudya zvakananga kubva ku appetizer tray kana kuti plat. Izvi zvichakubatsira kuti uchengetedze zvauri kudya. Uyezve, kutakura pamusoro pezvibereko uye mishonga inowedzera kuwedzera-koriori, zvokudya zvinovaka muviri kudya kwako uye kuchakubatsirawo kuti unzwe wakakurumidza - kukudzivirira kuti urege kuenda kwemashure uye chetatu pane zvinofadza.