Pamene mukukonzekera phwando, appetizers nthawi zambiri amagunda. Zambiri mwa izo zimakhala zosavuta kukonzekera, appetizers amatha kukhala ndi phwando lililonse la phwando - kaya mukusowa zokometsera kuti muwonetse masewerawa ndi abwenzi kapena chinachake kwa nosh musanadye chakudya chamadzulo. Ngakhale kuti appetizers ndi ang'ono ndipo amawoneka osalakwa, akhoza kuwonjezera - kuwonjezera makilogalamu pamwamba pa zomwe mwadya kale tsikulo - kapena zomwe mudzadya panthawiyi.
Kuwonjezera apo, ena mwa ma appetizers angakhalenso ndi mafuta odzaza ndi shuga, omwe angasokoneze chakudya chanu chochepetsa mafuta m'thupi. Nkhaniyi ikuwonetsani kuti inshuthala ndi zokonzera zokondweretsa cholesterol ngati mukuyesera kuyang'ana makilogalamu anu a cholesterol ndi triglyceride.
Simungayambe Kuchita Zolakwika ndi Zifupa
Zomera zimagwirizana ndi zakudya zathanzi - ndipo pali njira zosinthira viggies zosavuta kuti zikhale zokoma zomwe aliyense angakonde nazo. Simungapite molakwika ndi mbale yakuda yamagalimoto - nkhaka, kaloti, udzu winawake, broccoli, ndi kolifulawa ndizofala zomwe zimagwiritsidwa ntchito pa zoterezi. Koma ngati mumasankha zamasamba anu ndi zakudya zina, muyenera kuonetsetsa kuti ali ndi mavitamini ena omwe amatha kukhala ndi cholesterol - monga mtedza, zipatso, mbewu zonse, kapena nyemba. Zakudya zina - monga zokometsera, nyama yankhumba, ndi tchizi - zingathe kuwonjezera mafuta owonjezera pa zakudya zanu, choncho azikhala ochepa.
Anthu Okhala ndi Thanzi Labwino Ndi Zakudya Zowonda
Zakudya zazingwe zopangidwa ndi nyama zimakhalanso zotchuka. Ngati mwasankha kutumikila zakudya zoterezi, muyenera kuonetsetsa kuti mugwiritsira ntchito nyama zowonda - monga nkhuku kapena nkhuku - mmalo mwa zakudya zowonjezera mafuta odzaza, zomwe zikuphatikizapo ng'ombe ndi nyama. Kuonjezerapo, kugwiritsira ntchito nyama zothandizira, kuphatikizapo agalu otentha, bologna, ndi salami ziyenera kuchepetsedwanso - ngati sizipewedwera - chifukwa cha mafuta awo olemera komanso olemera omwe amathiridwa ndi zakudya zina.
Ngati mukuyang'ana kuti muchepetse makompyuta anu ochuluka kwambiri, mungayesenso kudya nyama yochuluka ndi nsomba zomwe mumazikonda kapena tofu.
Pamene mukukonzekera zowonongeka zanu, muyenera kuonetsetsa kuti simukuzizira kwambiri, chifukwa izi zingawononge mafuta opatsa thanzi. Mmalo mwake, yesetsani kukunkha, kuyamwa, kapena kuwotcha nyama yanu kuti mupewe kuwonjezera mafuta ena. Pofuna kuteteza mapuloteni anu pang'onopang'ono, mungathe:
- Yesani kuyesera ndi zonunkhira. Kuwonjezera zonunkhira ku nyama yanu yowonda, nsomba, kapena tofu ndi njira yabwino yowonjezera kukoma kwa appetizer popanda kuwonjezera makilogalamu ambiri.
- Gwiritsani ntchito mankhwala abwino. Njira yina yowonjezera kukoma ndi kuwonjezera kufalitsa kwabwino kapena msuzi. Musamawonjezere zambiri mwa izi ndipo muyenera kutsimikiza kuti ali otsika shuga ndi mafuta. Zitsanzo zabwino zingakhale mpiru, Tabasco msuzi, kapena salsa.
Zakudya Zabwino
Mafinya akhoza kutumikiridwa ndi masamba omwe mumawakonda, masangweji, nyama, ndi zina. Ndiwo chinthu chomwe chingapangitse chokoma chokoma - koma chingakhalenso mbali imodzi ya appetizer yomwe ikhoza kuwonjezera zowonjezera. Kuti muchepetse mafuta ndi mafuta, nthawi zonse muyenera kumathamanga kumbali. Izi zidzakulolani inu ndi alendo anu kuti mulandire kuchuluka kwa kuviika kofunikira popanda kudya makilogalamu ambiri.
Mavitamini ochezeka ndi mafuta a kolesterolomu ndi monga salsa, hummus, ndi nyemba. Nthawi zonse mukakhala osakayikira, nthawi zonse fufuzani zolemba zanu za zakudya kuti muzitsimikizira kuti mafuta okhuta ndi mavitamini ali ochepa.
Kudzaza Maswiti a Mini ndi Masangweji Ambewu
Masangweji a mtundu wa bite, tarts, ndi wraps ndi anthu osangalatsa. Osati kokha kudzaza, mukhoza kusinthanitsa izi kuti mukhale ndi zamoyo zosiyanasiyana zomwe aliyense angasangalale nazo. Ngakhale kuti ndi zophweka bwanji kupanga zokondweretsa za masangweji - ndizowonjezereka kuwonjezerapo mafuta owonjezera. Mukhoza kuchepetsa mafuta ndi shuga m'makondomu awa ndi malangizo awa:
- Gwiritsani ntchito tirigu wambiri kapena mkate wambiri wa tirigu wraps kapena masangweji mmalo mogwiritsa ntchito mikate yoyera popeza izi zingakhale ndi shuga woyengedwa. Nthawi zina mungagwiritse ntchito nyama yowonda kapena tsamba lalikulu la letesi mmalo mwa mkate - makamaka ngati mukukonzekera wraps.
- Mdima wopanda masamba ndi njira yochepa kwambiri ya mafuta yokhala ndi zochuluka kwa wraps ndi masangweji - popanda kuwonjezerapo mafuta owonjezera. Maluwa monga arugula, letesi ya Roma, kale, ndi sipinachi akhoza kuwonjezeredwa ku chakudya chilichonse chala chala.
- Onetsani makondomu anu. Zina mwazinthu zowonjezera, monga mayonesi ndi zovala zina, zimakhala ndi mafuta ambiri komanso shuga zimayenera kugwiritsidwa ntchito mochepa pa zakudya izi. Mungagwiritse ntchito mitundu yochepa ya mafutawa, kapena mukhoza kuimika ndi mafuta omwe sali odzaza mafuta ndi shuga, monga mpiru kapena horseradish.
Musati Muwerenge Izo
Pomalizira, musapite m'mbuyo. Mwayi wokha kuti ngati pali appetizers, mudzakhala mukudya chakudya chachikulu pambuyo pake. Pofuna kupewa kudya zamtundu wanu zonse zopatsa mphamvu, muyenera kugwiritsa ntchito mbale yaing'ono ndikugwirako ochepa chabe pa nthawi m'malo modyetsa mwachindunji kuchokera ku tratizer tray kapena mbale. Izi zidzakuthandizani kudziwa zomwe mukudya. Kuonjezeranso, kukweza zipatso ndi zophika kumapanga zakudya zowonjezera, komanso zakudya zowonjezera zakudya komanso zakudya zowonjezera.