Iqanda Elihle

-Delile

• Buyekeza kwe-

Kusukela kumaPheresiya kuya kumaGrikhi namaRoma, abantu kuyo yonke iminyaka baye bagubha ukufika kwentwasahlobo namaqanda - isiko eliqhubeka nanamuhla emhlabeni wonke ngesikhathi semikhosi yePhasika nePhasika.

Kodwa amaqanda alahlekelwa ukukhazimula kwawo ngawo-1970 lapho odokotela beqala ukuxwayisa ngawo ngenxa yokuqukethwe kwawo yi-cholesterol ephezulu. Manje izazi zokudla zinikeza lokhu kudla okunhlobonhlobo ithuba lesibili. Ucwaningo lwakamuva lwase-Harvard University luthole ukuthi abantu abaphile kahle bangadla iqanda ngosuku ngaphandle kokwandisa amathuba okuba nesifo senhliziyo noma unhlangothi. "Inani lamaqanda ongalidla lincike empilweni yakho eyisisekelo," kusho uJosephine Connolly-Schoonen, MS, RD, ongumsizi kaprofesa wezokwelapha emndenini wezokwelapha e-State University of New York eStony Brook nombhali weLose Weight Permanently With the Bulls -Eye Food Guide (Bull Publishing, 2004). "Uma une-cholesterol ephezulu ye-LDL, khona-ke yidla amaqanda ngokusesilinganisweni -- kuze kube amaqanda amabili noma amathathu aphelele ngesonto. Uma ungenayo [i-LDL ephezulu], asikho isizathu sokukhawulela amaqanda."

U-Connolly-Schoonen uhambise amaqanda esigabeni esibekelwe imingcele encane kumhlahlandlela wakhe wokudla osekelwe emtholampilo. Isizathu: zinamaprotheni amaningi futhi zicebile kuma-antioxidants lutein ne-zeaxanthin (womabili atholakala ku-isikhuphasha), avikela iso ekonakaleni okuhlobene nobudala. Kepha okuhle kakhulu, iqanda eliphakathi linama-calories angama-70 kuphela no-6 amagremu wamaprotheni. Ngakho-ke beka eceleni iqanda lakho le-phobia futhi ujabulele lokhu kuhlanganiswe ngokuphelele, ukudla okuminyene nomsoco!

Amakhowe angenakususwa ne-Asparagus Quiche

Isebenza 4

Isikhathi sokulungiselela: imizuzu emihlanu

Isikhathi sokupheka: imizuzu engu-16-18

Inothi lokudla okunempilo: Yize lesi sidlo sithola amaphesenti angama-55 amakhalori aso emafutheni, sinamafutha amancane kanye namafutha agcwele. Ama-quiches wendabuko aphakathi kwama-30-40 amagremu amafutha ngokudla ngakunye, iningi lawo ligcwele; inguqulo yethu inama-gramu ayi-15 kuphela amafutha, angaphansi kwesigamu kulawo agcwele.

Ukupheka isifutho

1 anyanisi omncane, oqoshiwe

Imikhonto engu-4 ye-asparagus, igundiwe futhi isikwe izingcezu eziyi-1/4-intshi

1 inkomishi amakhowe amhlophe aqoshiwe

6 amaqanda amakhulu

1/2 indebe yobisi lwe-lowfat

1/2 indebe lowfat ukhilimu omuncu

1/4 isipuni se-paprika

I-pinch ye-nutmeg

Usawoti kanye nopelepele ukunambitha

Ama-3 tincetu lowfat ushizi waseSwitzerland, usike ngokuqina

Fafaza i-skillet engapheli ngesifutho sokupheka bese wengeza u-anyanisi kanye ne-asparagus. Shayela ngokushisa okuphakathi imizuzu engu-2-3 noma kuze kube yilapho imifino iqala ukuthamba. Faka amakhowe bese upheka imizuzu engu-1-2 ngaphezulu.

Khonamanjalo, shaya amaqanda ndawonye, ​​ubisi nokhilimu omuncu esitsheni esiphakathi. Faka i-paprika, i-nutmeg, usawoti kanye nopelepele bese ubeka eceleni. Gqoka ingilazi noma isitsha sokubhaka se-ceramic ngokupheka okupheka bese ufaka imifino ephekiwe, uyisakaze ngokulinganayo. Thela ingxube yeqanda ngaphezulu, bese ufafaza ushizi. Vala isitsha ngesivalo noma ithawula lephepha ne-microwave phezulu imizuzu engu-8. Susa futhi uvumele ume, umbozwe, imizuzu engu-5 ngaphezulu.

Umphumela wokudla okunomsoco ngokukhonza (1/4 we-quiche): ama-calories angu-249, amafutha angama-55% (15 g; 7 g agcwele), 13% carbs (8 g), 32% amaprotheni (20 g), 356 mg calcium, 1.5 mg iron, 1 g fiber, 167 mg sodium.

I-Spacy Egg Salad Wrap

Isebenza 2

Isikhathi sokulungiselela: imizuzu emihlanu

Isikhathi sokupheka: imizuzu eyi-12

Amaqanda ama-4, abilisiwe futhi ahlutshiwe

Isipuni esingu-1 imayonnaise elula

1/4 isipuni se-Dijon lwesinaphi

I-1/8 ithisipuni i-chili powder

Usawoti ukunambitha

1 inkomishi entsha yengane i-arugula, igeziwe futhi yaphathwa yomile

2 okusikiwe okusanhlamvu okusikiwe okusikiwe

1/2 ipelepele encane ebomvu, efakwe isigaxa, ihlwanyelwe futhi isikwe ibe yimichilo emincane

Chop amaqanda endishini bese wengeza imayonnaise nesinaphi. Hlanganisa kahle ngemfoloko kuze kube yilapho zonke izithako zihlanganiswa ngokulinganayo. Faka impushana kachili nosawoti bese uxuba futhi.

Ukuhlanganisa ukugoqa ngakunye, beka uhhafu we-arugula ku-tortilla. Phezulu nengxenye yengxube yeqanda bese usakaza ngokulinganayo phezu kwe-arugula ngemuva kwesipuni. Beka uhhafu wemichilo yensimbi yensimbi ephezu kwesaladi leqanda. Faka izinhlangothi ze-tortilla ngasenkabeni, bese ugoqa uhhafu ongezansi we-tortilla kude nawe. Ukuze ukhonze, usike ukugoqa ngakunye ngesigamu ku-diagonal.

Umphumela wokudla okunomsoco ngokukhonza ngakunye (ukugoqa oku-1): ama-calories angu-243, amafutha angu-50% (13 g; 4 g agcwele), 25% ama-carbs (15 g), amaprotheni angu-25% (15 g), 88 mg calcium, 1.7 mg iron, 10 g fiber, 337 mg sodium.

Isobho le-Egg Drop Soup

Isebenza 4

Isikhathi sokulungiselela: imizuzu emihlanu

Isikhathi sokupheka: imizuzu emi-5

Lesi sobho esilula, esanelisayo, esenziwe ngomhluzi, esaziwa e-Italy njenge-stracciatella, sihlanganisa amaqanda nenye intandokazi yasentwasahlobo, uphizi omusha onamagobolondo.

4 izinkomishi nonfat, low-sodium inkukhu umhluzi

Amaqanda ama-2 amakhulu ekamelweni lokushisa

1/4 indebe egayiwe ushizi weParmesan

Isipuni esingu-1 sigayiwe i-parsley entsha

Isipuni esingu-1 ujusi kalamula omusha

Usawoti kanye nopelepele ukunambitha

I-pinch ye-nutmeg

I-1/2 indebe i-shelled peas fresh

4 ama-whole-grain rolls

Thela umhluzi wenkukhu epanini bese uletha isimangaliso ekushiseni okuphakathi nendawo. Okwamanje, shaya amaqanda, ushizi weParmesan kanye neparsley ndawonye endishini yokuxuba ephakathi. Usebenzisa i-whisk, gxuma ngamandla umhluzi ngokwewashi bese uthela kancane ingxube yeqanda. Faka ijusi kalamula, usawoti, upelepele kanye ne-nutmeg. Engeza uphizi omusha bese ubeka ngokushesha ezitsheni zesobho. Khonza nge-roll okusanhlamvu okuphelele.

Umphumela wokudla okunomsoco ngokukhonza (1 inkomishi yesobho, irowu eyodwa yokusanhlamvu okusanhlamvu): ama-calories angu-221, amafutha angama-39% (10 g; 1 g agcwele), ama-33% ama-carbs (19 g), amaprotheni angama-28% (16 g), ama-calcium angu-49 mg, 1 mg iron, 3 g fibre, 394 mg sodium.

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