Ama-condiments anempilo angama-20 (Futhi angama-8 angenampilo)

-Delile

• 1. I-Pesto

Ukungeza ama-condiments ekudleni kwakho kuyindlela enhle yokuthuthukisa ukunambitheka futhi - okungenzeka kungeza izinzuzo zezempilo.

Kodwa-ke, amanye ama-condiments aqukethe izithako ezingenampilo njengezithasiselo ezingezona zokwenziwa namanani aphezulu kasawoti noshukela ongeziwe.

Ama-condiments anempilo aphansi kushukela ongeziwe futhi apakisha izithako ezinomsoco njengamaprotheni, amafutha anempilo, kanye nefayibha.

Nanka ama-condiments angama-20 aphilile amnandi futhi anomsoco.

1. I-Pesto

I-pesto yendabuko usoso owenziwe ngamaqabunga ama-basil amasha, uwoyela womnqumo, ushizi weParmesan namantongomane ephayini.

I-Pesto ingumthombo omuhle we-zinc - amaminerali abalulekile empilweni yomzimba, ukuphulukiswa kwezilonda, nokukhula kwentuthuko. Inkomishi engu-1/4 (ama-64-gramu) we-pesto yendabuko inikezela ngo-8% weReferensi Yansukuzonke Yokutholwa (i-RDI) yale mineral ().

Okuqukethwe okuphezulu kwe-zinc kwe-pesto kukwenza kube isithako esihle kakhulu sabadla inyama. Abalimi bemifino bangadinga cishe i-zinc engaphezulu ngama-50% ngosuku kunabangewona imifino ngenxa yokuncipha kokutholakala kwe-zinc ().

Ungangeza i-pesto enkukhu ebhakwe, uyisebenzise njenge-pasta sauce, noma uyisakaze kusamentshisi noma ku-flatbread.

Vele ugcine engqondweni ukuthi i-pesto ingahle ingalungeli abantu abadla imifino kuphela. Ushizi uvame ukukhiqizwa kusetshenziswa i-rennet, iqoqo lama-enzyme atholakala esiswini sethole.

• Ukugqoka i-ranch. Ukugqoka i-ranch kunama-calories aphezulu anezipuni ezimbili (30 ml) ezihlinzeka ngama-calories ayi-129. Khumbula usayizi wokuphaka lapho usebenzisa lokhu kugqoka noma ukufaka enye indlela ephansi yekhalori efana ne-salsa.
• Ukugqoka isaladi okungenamafutha. Yize ingaphansi kwama-calories, ukugqoka okungenamafutha kuvame ukuba noshukela owengeziwe nosawoti kunabalingani bawo abagcwele amafutha. Esikhundleni salokho, sebenzisa ukugqoka isaladi okwenziwe ngezithako ezakhayo, ezinoshukela ophansi ().
• Isoso sebhali. Le sauce ivame ukuba noshukela omningi owengeziwe, nezipuni ezimbili (30 ml) ezipakisha ngaphezulu kwama-gramu ayi-11 (amathisipuni ama-3).
• Isiraphu yepancake. Isiraphu ivame ukuba nesiraphu ye-high-fructose corn (HFCS). Ukudla ngokweqile kwe-HFCS kuye kwaxhunyaniswa nesifo senhliziyo, ukukhuluphala ngokweqile, nohlobo lwesifo sikashukela sohlobo lwe-2. Njengenye indlela enempilo, sebenzisa isiraphu ye-maple (42,,,).
• Queso. Imibuzo eminingi iqukethe izithasiselo ezinjenge-monosodium glutamate (MSG). I-MSG ihlotshaniswe nokuzuza kwesisindo, kepha ucwaningo olwengeziwe luyadingeka. Njengenye indlela enempilo, sebenzisa ushizi noma imvubelo yokudla okunempilo (,).
• Imajarini. Imikhiqizo eminingi yamajarini iqukethe iminonjana yamafutha adluliswayo. Izifundo eziningi zixhumanise lolu hlobo lwamafutha nesifo senhliziyo. Sebenzisa amafutha anempilo njengamafutha omnqumo noma ibhotela elotshiswe ngotshani esikhundleni ().
• I-Teriyaki sauce. Isosi yeTeriyaki inesodium eningi, inezipuni ezimbili nje (30 ml) ezihlinzeka ngaphezu kwe-60% ye-RDI yale mineral. Ukudla okuphezulu kwe-sodium kuye kwaxhunyaniswa nezimo ezingamahlalakhona njengesifo senhliziyo nesifo sohlangothi ().
• Okokunandisa okokuzenzela. Ezinye izifundo zokuhlola zihlobanisa okokunandisa ikhalori elingama-zero-kilo nokukhuluphala. Noma kunjalo, ucwaningo luxubene. Kungcono ukunciphisa ubumnandi bokufakelwa ekudleni kwakho (,).

Vele ugcine engqondweni ukuthi i-pesto ingahle ingalungeli abantu abadla imifino kuphela. Ushizi uvame ukukhiqizwa kusetshenziswa i-rennet, iqoqo lama-enzyme atholakala esiswini sethole.