Ukushintshana okunempilo okungu-10 ngempilo engcono

-Delile

• 1. Ubisi lwenkomo lobisi lwelayisi
• 2. Ushokoledi we-carob
• 3. Ukudla okusemathinini okufriziwe
• 4. Ipulasitiki ngeziqukathi zengilazi
• 5. Okuvamile ngezithelo eziphilayo
• 6. I-lasagna ejwayelekile ye-lasagna ye-zucchini
• 7. Ukudla okuthosiwe ngokuwosa noma ukosa
• 8. Usawoti ojwayelekile kasawoti wamakhambi
• 9. Ama-seasonings alungele okokuzenzela okwenziwe ekhaya
• 10. Ukudla okuhlanganisiwe ngama-chip okuzenzela

Ukwenza ushintsho olulula, njengokuyeka ukuphuza ubisi lwenkomo ubisi oluthile lwemifino nokushintshanisa ushokoledi oyimpuphu wecocoa noma i-carob, ezinye zezimo zengqondo ezithuthukisa izinga lempilo futhi zivimbele ukuqala kwezifo ezinjenge-cholesterol ephezulu nesifo sikashukela. Kepha ngaphezu kwalokho, lolu hlobo lokushintshana lungasiza ukuthi ube nokuphila okude, okunempilo nokunciphile.

Buka ividiyo engezansi okungukushintshana okunempilo okuyishumi okunconywa isazi sokudla okunempilo uTatiana Zanin:

1. Ubisi lwenkomo lobisi lwelayisi

Ubisi lwenkomo lunamafutha amaningi futhi abantu abaningi banenkinga yokugaya i-lactose, okwenza kungabekezelelani ngakho-ke inketho enkulu ukuyifaka ubisi lwelayisi, ubisi lwe-alimondi noma ubisi lwe-oat, ongalithenga selulungile esitolo noma ulwenza ekhaya.

Indlela yokwenza: Bilisa ilitha lamanzi elilodwa bese ufaka inkomishi eyodwa yelayisi bese ushiya ihora elilodwa emlilweni omncane ngepani elimboziwe. Ngemuva kokubanda, shaya konke ku-blender bese ufaka isipuni esingu-1 sekhofi sikasawoti, izipuni ezi-2 zamafutha we-sunflower, amaconsi ama-2 e-vanilla nezipuni ezimbili zoju.

2. Ushokoledi we-carob

Ushokoledi oluyimpuphu ugcwele ushukela, okwenza kube inketho embi ikakhulukazi kulabo abadlayo noma abanesifo sikashukela. Kepha uma ungashintshanisa ushokoledi oluyimpuphu nge-ovomaltine, noma ubhontshisi wesikhonyane, okuyizindawo ezinhle kakhulu ezingashintsha ushokoledi onezinye izinto ezibalulekile zokudla okunempilo futhi ongenayo i-caffeine. Ngaphezu kwalokho, akekho ozobona umehluko futhi ukwandisa ukudla okuhlukahlukene. Zingasetshenziswa kunoma iyiphi iresiphi equkethe ushokoledi ekuqaleni, ngaphandle kokulahlekelwa umbala noma ukunambitheka.

3. Ukudla okusemathinini okufriziwe

Ama-peas nommbila osemathinini kungashintshaniswa kalula ngophizi abafriziwe nommbila. Ekudleni okusemathinini, kuhlala kukhona amanzi nosawoti ukugcina ukudla okusemathinini kusesimweni esihle. Ngakho-ke, inketho enhle ukukhetha njalo lezo eziza ngamaphakeji afriziwe, noma-ke zenzele ukudla okufriziwe. Kepha akuyona yonke into engafriziwa ekhaya, bheka ukuthi ungakuqandisa kanjani ukudla ngaphandle kokulahlekelwa ngumsoco.

4. Ipulasitiki ngeziqukathi zengilazi

Iziqukathi zepulasitiki zingaqukatha ama-carcinogens afana ne-BPA futhi indlela engcono yokunciphisa le ngozi ukufaka zonke lezo onazo ekhaya, ufake iziqukathi zengilazi, noma ngokukhombisa ukuthi awunayo le nto lapho isenziwa. Ngaphezu kwalokho, izingilazi kulula ukuzihlanza, azinamabala, azikwazi ukusetshenziselwa ukukhonza etafuleni.

5. Okuvamile ngezithelo eziphilayo

Izithelo zemvelo zibiza kakhulu, kepha impilo ayigugu, yize zingezinhle kangako emehlweni, zinempilo futhi zigcwele izakhi zomzimba. Amakhemikhali asetshenziswa enhlabathini nasesitshalweni ukuqinisekisa ukukhiqizwa okukhulu namanani aphansi aqoqeka emzimbeni eminyakeni edlule futhi umonakalo nemiphumela akunakulinganiswa.

6. I-lasagna ejwayelekile ye-lasagna ye-zucchini

I-lasagna pasta esiyithenga esitolo ingashintshwa yizicucu ze-zucchini, ngaphandle kokuthi kube inketho yekhalori elingaphansi, inempilo kakhulu. Uma ungathandi i-zucchini noma uma ungakabi naso isibindi sokushintsha i-lasagna yendabuko ngesinye esinemifino, qhubeka uqhubeke. Ungenza i-lasagna ngokungeza u-1 ungqimba wenhlama futhi kusendlalelo esilandelayo, beka i-zucchini elisikiwe ukuze ujwayele ukunambitheka.

7. Ukudla okuthosiwe ngokuwosa noma ukosa

Lokhu kuyinto yakudala, kepha noma yikuphi ukudla okuthosiwe kungosa ngaphandle kokulahlekelwa ukunambitheka kwako. Ngakho-ke, khetha okugoqiwe, okwenziwe epuletini ngenani elincane lamafutha omnqumo noma ngisho namanzi amancane noma ufake konke kuhhavini. Uma ucabanga ukuthi ukudla akulona "nsundu" kuhhavini, uma sekusondele, sebenzisa uwoyela wokufafaza bese ukuvumela ukuba ube nsundu okwemizuzu embalwa.

8. Usawoti ojwayelekile kasawoti wamakhambi

Usawoti ovamile uqukethe inani elikhulu le-sodium ngakho-ke kufanele udliwe kancane. EBrazil isilinganiso sosawoti osetshenziswa nsuku zonke siphindwe kabili kunokuphakanyiswa yiNhlangano Yezempilo Yomhlaba ngakho-ke wonke umuntu kudingeka anciphise ukusetshenziswa kasawoti ukugwema izinkinga zenhliziyo ngokuzayo.

Indlela yokwenza: Faka amagremu ayi-10 we: rosemary, basil, oregano, iparsley kanye no-100g kasawoti esitsheni sengilazi.

9. Ama-seasonings alungele okokuzenzela okwenziwe ekhaya

Izinongo ezenziwe ngomumo esizithola esitolo ziyasebenza futhi zimnandi, kepha zigcwele ubuthi obulimaza noma ikuphi ukudla. Banothile nge-sodium ngakho-ke bathanda ukugcinwa koketshezi ngakho-ke bayingozi kakhulu kulabo abanengcindezi ephezulu yegazi noma abahlushwa ukuvuvukala.

Indlela yokwenza:Sika u-anyanisi, utamatisi, upelepele, ugalikhi bese usebenzisa iparsley kanye ne-chives ukuthola ukunambitheka okwengeziwe, futhi ulethe konke emlilweni omncane, ukuyeke kubile. Uma usulungile, usakaze emabhokisini e-ice bese uqandisa.

10. Ukudla okuhlanganisiwe ngama-chip okuzenzela

Kushibhile futhi kunempilo ukwenza ubhatata, ama-apula noma ama-pear chips ekhaya. Awudingi ukuthenga ukudla okulula okuhlanganisiwe namachips agcwele amafutha nosawoti esitolo, uma ungenza izindlela zokupheka ezimnandi nezinempilo, amavithamini acebile azosiza umzimba wakho ukuthi usebenze kahle njalo ulondoloze amakhalori athile futhi udle amafutha amancane. Kuhle futhi nokwamukela abangane ekhaya.

Indlela yokwenza: Vele ucebe ukudla okufunayo bese ukubeka ebhodini lokubhaka bese ukufaka kuhhavini cishe imizuzu engama-20, kuze kube kubhakwa kahle futhi kuphephetha. Ukwengeza ukunambitheka okwengeziwe, inkathi ngosawoti wamakhambi. Bona imininingwane eminingi ngeresiphi yamazambane amazambane lapha.