Amazambane: AmaCarbs Amahle?

-Delile

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Uma kukhulunywa ngokudla okunempilo, kunzima ukwazi ukuthi amazambane angena kuphi. Abantu abaningi, kufaka phakathi ochwepheshe bokudla, bacabanga ukuthi kufanele ukuzigweme uma ufuna ukuhlala uzacile. Aphezulu kunkomba ye-glycemic (GI), okusho ukuthi agayeka ngokushesha, ngakho ungase uzizwe ulambile ngemva nje kokuwadla. Kepha amazambane acebile ku-fiber, i-vitamin C, ne-potassium-kanti ne-spud ephakathi inama-calories ayi-110 nje. Lokho wonke umuntu avumelana ngakho: Amazambane angenye yezinto esizithandayo zokudla okunethezeka-ngamunye wethu udla amakhilogremu ayi-130 ngonyaka! Ngenhlanhla, amazambane (amafriji nama-chip ayifakwanga; ngiyaxolisa) angenza isidlo esiphundu noma isidlo eseceleni. Iqhinga liwukuba uzidle ngokulinganisela futhi uzilungiselele ngendlela enempilo. Zama lawa macebiso amane okuguqula amazambane abe ukudla okuhambisana nokudla.

> Buka okufakwayo kwakho Esinye sezizathu eziyinhloko amazambane athathwa njengokukhuluphala ukuthi siyilayisha noshizi, ukhilimu omuncu, ibhotela, kanye ne-gravy (isipuni nje sebhotela singeza amakhalori ayi-100 ku-spud yakho). Okunye ukufakwa kwekhalori eliphansi kufaka phakathi izikwele ezimbalwa zelamula, isalsa, imifino eqoshiwe, noma ubhontshisi. Uma udinga ukhilimu omncane, sebenzisa ibhotela noma ukufafaza kwe-cheddar ecijile noma i-Parmesan.

> Yakha amazambane abhakwe kangcono Amazambane okubhaka aphakama kakhulu ku-GI kunamazambane abomvu, amazinyane amancane nokhilimu.Kodwa lokho akusho ukuthi kufanele ubasuse ekudleni kwakho; vele ukhethe ezincane bese usebenzisa okukodwa kokufakwa phezulu okubalwe ngenhla. Noma zama leli khalori eliphansi uthathe okuthandwa yi-barfood, izikhumba zamazambane: Khipha amazambane e-russet abhakwe, ushiye cishe uhhafu wamasentimitha (gcina ingaphakathi lamazambane ngesobho esilula; bheka ngezansi). Gcwalisa ngemifino ephekiwe esele futhi phezulu ngeshizi elincane kanye ne-paprika; broil kuze ushizi uncibilike.

> Yenza i-spud yakho ibe "souper" Ukuxuba amazambane neminye imifino kungakhuphula umthelela wazo wokudla okunempilo. Lesi sobho senza isidlo sasemini esisheshayo ngeyodwa: Beka okungaphakathi kusuka kuzambane elibhekiwe le-russet ku-blender enomhluzi owanele wemifino ukumboza. (Ungasebenzisi ezinye izinhlobo zamazambane; azoshintsha abe iglue.) Faka inkomishi engu-1 yesipinashi esiqoshiwe noma i-broccoli ne-purée kuze kube bushelelezi (engeza umhluzi omningi njengoba kudingeka), bese ushisa esitofini noma kuhhavini ye-microwave. Fafaza usawoti, upelepele, namachibi egayiwe. Ungaphinda uhlanganise okungaphakathi kuma-russets amabili futhi uwasebenzise ukwenza amakhekhe ami amazambane-broccoli (thola iresiphi kokuthi shape.com/healthykitchen).

> Qamba kabusha i-chip Esikhundleni sokuklebhula isikhwama sama-chips amazambane, yidla iminwe emine ethosiwe. Hlangisa ihhavini liye ku-450 ° F bese ulayini ishidi lokubhaka elinamafoyili. Sika amazambane abe uhhafu ubude. Gcoba kancane ucwecwe ngamafutha omnqumo, bese ubeka amazambane kuso, usike uhlangothi phansi. Rosa imizuzu emihlanu kuya kweyi-10, noma kuze kube yigolide nemfoloko; phezulu ngosawoti omncane wolwandle. Ukushisa okuphezulu kuzonikeza amazambane ukunambitheka okumnandi nobuso obuhlwabusayo.

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