Ukushintshana Okunempilo Okunempilo

-Delile

• 1. Zama ama-ketchup ngaphandle koshukela ongeziwe
• 2. Sebenzisa i-hummus ukwengeza ukunambitheka kumasemishi, amasaladi, nasemisongweni
• 3. Shintsha okufakwayo okuphezulu kwekhalori ngezinketho ezinomsoco
• 4. Sebenzisa ithini lobisi lukakhukhunathi olunamafutha agcwele esikhundleni sokhilimu we-bhodlela
• 5. Zama ukwenza isoso sakho se-BBQ esinempilo
• 6. Shaya okokugqoka okuzenzela isaladi lakho
• 7. Yenza imastadi yezinyosi engcono yakho
• 8. Bamba isiraphu ye-pancake esetshenzisiwe
• 9. Ushintsho olungcono lwe-marinara yakho
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-condiments ayizisetshenziswa eziguquguqukayo ekhishini, kepha amaningi alayishwa ushukela ongeziwe, i-sodium, imibala yokufakelwa, kanye nezinto zokuvikela.

Uma ufuna ukunciphisa lokhu ekudleni kwakho, lezi swaps zizokusiza.

1. Zama ama-ketchup ngaphandle koshukela ongeziwe

I-fave ketchup yakho kungenzeka ukuthi ipakisha ushukela ongeziwe ngaphezu kwalokho ocabanga ngakho. Izinhlobo eziningi ze-ketchup ezithandwayo zingaqukatha ushukela nge-isipuni ngasinye esikhonzayo. Lokho kulingana ne-1 ithisipuni kashukela.

Ngokwesimo, i-American Heart Association incoma ukuthi amadoda abe nama-gramu angama-37.5 (amathisipuni ayi-9) kanti abesifazane banamagremu angama-25 (amathisipuni ayisithupha) kashukela ngosuku.

I-Primal Kitchen ne-Tessemae’s yimikhiqizo eyenza i-ketchup ngaphandle koshukela ongeziwe.

2. Sebenzisa i-hummus ukwengeza ukunambitheka kumasemishi, amasaladi, nasemisongweni

Uma ufuna ukwengeza izakhamzimba ezengeziwe ekudleni kwakho, sebenzisa i-hummus kuma-sandwich akho owathandayo kanye nokusonga esikhundleni se-mayo. Ungangeza futhi unodoli we-hummus kwisaladi yakho ukuze ukhilimu omncane.

igcwele amavithamini namaminerali amaningi kune, kufaka phakathi:

• amaprotheni
• uvithamini C
• Amavithamini B
• i-magnesium

Futhi, iphezulu ku-fiber futhi iphansi ngama-calories.

3. Shintsha okufakwayo okuphezulu kwekhalori ngezinketho ezinomsoco

Uma ungumthandi wokudipha okukhilimu njengodiphu we-anyanisi waseFrance noma idishi lepulazi, mhlawumbe uyazi ukuthi bapakisha ithani lama-khalori futhi angaqukatha inani eliphezulu le-sodium.

Ngenhlanhla, kunezinye izindlela ezinomsoco kunamadiphu wendabuko ongazenzela uwedwa.

Bheka le iresiphi yokugoba u-anyanisi waseFrance. Isebenzisa i-yoghurt yamaGreek eneprotheni ephezulu esikhundleni se-mayo nokhilimu omuncu ukuyinikeza ukuthungwa okukhilimu.

Uma ungazenzeli okwakho, ukunikezwa kwe-Kite Hill ne-Tessemae okunikezwa ngaphambi kokukhetha okunempilo.

4. Sebenzisa ithini lobisi lukakhukhunathi olunamafutha agcwele esikhundleni sokhilimu we-bhodlela

Yize kunzima ukunqaba ukunambitheka okonakele kokhilimu abathengwa ezitolo, iningi lale mikhiqizo ligcwele ushukela ongeziwe, imibala yokufakelwa, ama-thickeners, kanye nezinto zokuvikela ukubola.

Uma ufuna enye ngaphandle kwalezi zithako, zama ukwenza ukhilimu wekhofi ekhaya.

Faka ikani lobisi lukakhukhunathi onamafutha agcwele embizeni yengilazi bese uyazamazama. Yenza i-jazz yakho i-creamer ngokungeza udwi wesinamoni, i-vanilla encane noma i-vanilla ubhontshisi, noma isiraphu ye-maple uma ungathanda ukusikisela ubumnandi.

Gcina ukhilimu wakho owenziwe ekhaya efrijini bese uwusebenzisa ungakapheli isonto.

5. Zama ukwenza isoso sakho se-BBQ esinempilo

Isoso le-barbecue lingaqukatha ngaphezulu noma amathisipuni ama-3 kashukela owengeziwe ngosepuni 2 okhonzayo.

Uma ufuna enye indlela enempilo kunoshukela we-BBQ ushukela, zama ukuzakhela. Le iresiphi ye-BBQ sauce ayiqukethe ushukela ongeziwe futhi isebenzisa amapentshisi ukwengeza ubumnandi bemvelo obuzobhangqana kahle nesitsha sakho osithandayo.

6. Shaya okokugqoka okuzenzela isaladi lakho

Ukugqokwa okuningi kwesaladi emakethe kwenziwa ngezithako ezingaphansi kokudla okunempilo, kufaka phakathi ushukela ongeziwe, uwoyela ocwengekile, namaswidi okufakelwa.

Ungakha ukugqoka okwenziwe ngokushesha, okuzenzela usebenzisa izithako okungenzeka usunayo ekhishini lakho.

Zama le iresiphi yama-yogurt yama-yogurt, noma le iresiphi yokugqoka e-turmeric. Noma hamba elula, bese ugqoka isaladi lakho ngenhlanganisela yamafutha omnqumo neviniga yebhalsamu.

7. Yenza imastadi yezinyosi engcono yakho

Ukuthungwa okuluhlaza okotshani lwesinaphi kanye nokunambitheka okumnandi kubhangqene kahle ngokudla okuningi. Kodwa-ke, imikhiqizo eminingi yesinaphi eyenziwe ngomumo inoshukela omningi nama-calories.

Landela le iresiphi yokushintshaniswa okunempilo. Ihlanganisa iyogathi yamaGrikhi, i-apula cider uviniga, ugarlic, nezinye izithako ezinomsoco ukwenza inguqulo eyenziwe ngokwenza yesinaphi sakho sezinyosi ozithandayo.

8. Bamba isiraphu ye-pancake esetshenzisiwe

Ubuwazi ukuthi isiraphu ye-pancake ayifani nesiraphu ye-maple? Ipancake kanye nama-waffle syrups empeleni aqukethe isiraphu ye-maple. Esikhundleni salokho, zivame ukwenziwa ngesiraphu yommbila, ukufaka umbala kwe-caramel, ukunambitheka kwe-maple, kanye nezinto zokuvikela ukubola.

Uma ufuna enye indlela enempilo yokufaka ama-pancake akho nama-waffles, sebenzisa inani elincane lesiraphu ye-maple emsulwa, noma zama okukodwa kokulandelayo:

• nut ibhotela kanye drizzle uju
• amajikijolo amasha kanye neyogathi yamaGrikhi noma kakhukhunathi
• ijameri elenziwe ekhaya kanye nokufafaza imbewu ye-hemp

9. Ushintsho olungcono lwe-marinara yakho

I-sauce yaseMarinara kungenye yezinhlayiya ezivame ukuqukethe ushukela owengeziwe. Kodwa-ke, izinhlobo eziningi, kufaka phakathi iRao's neVictoria, aqukethe ushukela ongeziwe futhi iyindlela engcono kunezi usoso we-marinara onoshukela.

Uma ungathanda ukwenza i-marinara yakho ngaphandle koshukela abengeziwe, zama le iresiphi elula.

Okubalulekile

Ukuthenga ama-condiments amaningi anomsoco esitolo noma ukuzenzela ekhaya kuyizindlela ezinhle kakhulu zokwenza ngcono ikhwalithi yonke yokudla kwakho, ikakhulukazi uma usebenzisa ama-condiments nsuku zonke.

Zama eminye yemibono enempilo efakwe kuhlu ngenhla ukuze uthole ukuguquguquka okunomsoco kuma-condiment wakho owathandayo.