Pamene kutenthedwa kwa kutentha kwa chaka kumabwera, chomwechonso zikondwerero za kunja, zomwe nthawi zambiri zimaphatikizapo kukonzekera ulendo wanu, kuyeretsa dziwe losambira, ndi-ndikuwombera. Kudyera ndi nthawi yosangalatsa kwa anthu ambiri m'miyezi ya chilimwe ndi chilimwe. Koma ngati mukutsatira chakudya chochepetsa mafuta m'thupi, mukhoza kumangokhalira kudya zakudya zomwe mungathe kuziphika.
Uthenga wabwino ndikuti kusakaniza sikuti kungokhala zakudya zokhala ndi mafuta, zakutchire. Ndi mankhwala abwino ndi maphikidwe abwino, mungasangalale ndi kukoma kokoma kwa grill pamene mukuwona makilogalamu anu a cholesterol ndi triglyceride.
Zakudya Zakudya Zozizira
Nthano yowonongeka kwambiri yokhudzana ndi kudya ndikuti nyama zokha, monga nyama ya nkhumba ndi ng'ombe, ndizoyenera kudya. Mitundu ina ya nyama, kuphatikizapo nkhuku ndi Turkey, ndi oyenerera pa grill yanu. Mapuloteniwa ndi ochepa kwambiri mu mafuta okhuta kwambiri kuposa omwe amawathira mafuta, koma amatha kuphikidwa kuti akhale angwiro.
Onjezerani Zipatso ndi Zamasamba
Nyama si chakudya chokha choyenera kudya grill chimene chingakuthandizenso kudya zakudya zopatsa mafuta m'thupi. Zipatso ndi ndiwo zamasamba zitha kuponyedwa pamphepete mwa zakudyazo ndi zotsatira zabwino zodabwitsa. Zakudyazi zimapatsa mavitamini ndi zakudya zokha pa zakudya zanu, komanso zimakhala ndi zakudya zowonjezera mafuta m'thupi, monga fiber ndi phytosterols, zomwe zingasunge khungu lanu la cholesterol.
Kuonjezerapo, zipatso ndi zitsamba ndizochepa. Choncho, kaya muwaike pa skewer, ikani iwo mu zojambulazo zowonongeka, kapena muwalole kuti aziwongolera pa grill, nsonga izi zothandiza sizingakupatseni kanthu koma zotsatira zokhutiritsa.
Pitani Zakudya
Ngati mukufuna kupanga chakudya chodyera, zakudya zopanda nyama, monga tofu ndi soya, zingathetsedwe ndi zotsatira zabwino.
Ngakhale zakudya izi sizikhala zofanana ndi zakudya zina pa grilla, zimatha kuphika, kupereka mafuta ochepa komanso odzaza zakudya zomwe sizidzakhudza kwambiri lipids .
Yesani Nsomba Zowakidwa
Nsomba ndi chakudya china chokoma chomwe chingapangitse mbale yopatsa thanzi komanso yathanzi. Kawirikawiri nsomba sizikhala ndi mafuta odzaza . Komabe, nsomba zina, monga anchovy, tuna, ndi salimoni, zimakhala ndi mafuta osatetezedwa otchedwa omega-3 fatty acid omwe angathandize kuti magulu anu a triglyceride akhale ndi thanzi labwino. Kodi mukusowa malingaliro a momwe mungakopere nsomba zomwe mumakonda?
Mawu Okhudzana ndi Mafoloko ndi Mafuta
Nthaŵi zambiri, zokometsetsa ndi sauces zimaphatikizidwanso kale kapena pamene mukukudya. Ngakhale izi zikhoza kuwonjezera kukoma kwa zakudya zomwe mukudya, zikhoza kuwonjezera makilogalamu osafunika. Mukakonzekera zofukizira ndi masukisi mumagwiritsa ntchito zinthu zanu zokometsera, muzikumbukira mafuta, mafuta, ndi mchere, popeza zina mwazowonjezera zingathe kuwonjezera makilogalamu osafuna zakudya zanu. Ngati mukugwiritsa ntchito msuzi wokonzekera malonda, fufuzani malemba anu a zakudya kuti mukhale ndi zakudya zokhudzana ndi zakudya. Mukhozanso kuyesa zothandizira izi powonjezera kukoma kambiri-popanda kuika golo lalikulu mu mtima wanu-chakudya chamoyo:
- Yesetsani ndi zitsamba ndi zonunkhira. Basil, rosemary, thyme, ndi zina zambiri zitsamba ndi zonunkhira zingagwiritsidwe ntchito ngati zosakaniza zomwe mumapanga-ndipo zimapatsa zokoma zambiri ku mbale yanu yophika. Ngakhale zimatengera pang'ono kuyesa, pali zambiri zambiri kunja uko kuti zikuthandizeni kusankha zitsamba zabwino za mbale yanu ndi masamba a kukoma.
- Sankhani mitundu ya mafuta omwe mumakonda kwambiri. Ma supulo ena amatha kukhala olemera kwambiri mu mafuta komanso shuga, makamaka ngati ali ndi kirimu. Mwamwayi, opanga ambiri amapanga mafuta ochepa omwe amasankha.