Ngakhale zakudya za ku Dutch zimangokhala zophweka, zili ndi zokoma zambiri. Ngakhale kuti zakudyazi sizing'onozing'ono kwambiri pamtundu wa mafuta ndi chakudya, mukhoza kudya zakudya zokoma ngati mukudya chakudya chochepa cha mafuta m'thupi , popeza ku Dutch kumaphatikizaponso zipatso zosiyanasiyana, ndiwo zamasamba, ndi nsomba. Bukuli likupatsani malingaliro a momwe mungasangalalire ndi zakudya za Dutch ngati mukuyang'ana makilogalamu anu a cholesterol ndi triglyceride.
Malo Odyera achi Dutch
Madandaulo ambiri a ku Dutch amatanthawuza kusamalira mtundu wina wa mkate ndi chowombera. Ndi chakudya chamadzulo chamtundu uwu, mumayendera bwino pakati pa kukhala ndi kadzutsa kathanzi komanso kukhala ndi zomwe zingathe kuwononga ma cholesterol ndi triglyceride. Mukasankha mikate yanu, onetsetsani kuti muzisankha mbewu zomwe zili tirigu kapena tirigu - popeza izi zili ndi mphamvu zowonjezera mtima komanso zosapsa. Kuphika kwabwino komwe mungagwiritse ntchito pa chakudya chanu kumaphatikizapo mtundu uliwonse wa zipatso, masamba kapena mafuta otsika, omwe amapezeka m'magulitsi. Tofu kapena nyama zowonda, monga nkhuku, Turkey kapena nsomba zingagwiritsenso ntchito muzitsulo ngati mukufuna kufalitsa pang'ono mapuloteni. Ngati mukufuna chilakolako cha mkaka pa mkate wanu, muyenera kusankha mitundu yambiri ya mafuta kuti musayambe mafuta owonjezera pa zakudya zanu.
Zida Zouziridwa ndi Dutch
Mbali zambiri muzipatso za Chidatchi zili ndi masamba ambiri, kuphatikizapo katsitsumzukwa, sipinachi, kabichi, ziphuphu za Brussels, ndi endive - kotero muli ndi zakudya zambiri zomwe mungayese pokonzekera zakudya zokoma ndi zabwino. Njira zowonetsera bwino pamene kuphika zina mwa zakudyazi ndi monga kuphika, kukhesa, ndi kutentha.
Muyenera kupewa kugwiritsira ntchito mafuta owonjezera kapena mayonesi pamene mukukonzekera mbali yanu chifukwa ichi chikhoza kuwonjezera mafuta anu. Dziko la Netherlands nalinso lachilendo chifukwa cha tchizi . Ngakhale mutha kulowa mu tchizi ting'onoting'ono mu chakudya chochepa chochepa cha mafuta m'thupi lanu, kudya kwambiri kungathe kuchepetsa - kotero muyenera kuchigwiritsa ntchito mophika.
Msuzi ndi saladi
Msuzi omwe amagwiritsidwa ntchito ku Dutch zakudya nthawi zambiri amakhala ndi masamba. Zina mwazoonjezera zingapangitsenso mafuta owonjezera ndi ma calories mu zakudya zanu - kuphatikizapo ng'ombe, bacon, soseji, ndi zokometsera. Zosakaniza izi ziyenera kupeŵa pamene mukuyang'ana mafuta anu. Ngakhale kuti saladi ambiri a ku Dutch ndi otetezeka poyang'ana map lipids, ena akhoza kukhala ndi mafuta akuluakulu monga bacon, tchizi, kapena zokongoletsa. Izi siziyenera kugwiritsidwa ntchito, kapena kusinthidwa kwa mafuta ochepa ngati alipo.
Njira Yaikulu
Nthaŵi zambiri anthu olankhula Chidatchi amakhala ndi nyama , mbatata, ndi masamba. Mukhoza kugwiritsa ntchito zamasamba zosiyanasiyana kuti muonjezere kukoma kwa mbale yanu, kuphatikizapo anyezi, udzu winawake, ndi kaloti. Ngakhale kuti ali ndi thanzi labwino, pali zakudya zina zomwe zingagwiritsidwe ntchito popanga mafuta owonjezera ndi ma calories mu zakudya zanu - ndipo zingakhudze ma cholesterol anu ngati mutadya zakudya izi nthawi zonse:
- Sausage - Dutch cuisine ndi yopusa kwa mitundu yayikulu ya soseji yomwe ikuphatikizidwa mu zina za mbale.
- Zakudya zokadya - nyama, monga nyama kapena nyama ya nkhumba, ingathenso kuikidwa mu zakudya zina za Dutch. Mmalo mogwiritsa ntchito nyama izi, yesani kulowetsa nkhuku kapena nsomba. Ngati simukufuna kuchita izi, muyenera kuchotsa zidutswa zamtundu uliwonse za mafuta musanaphike.
- Ngati mukuwonetsetsanso kudya kwa thupi lanu, muyenera kutsimikiza kuti musamachepetse kapena kusiya - mbatata yomwe imaphatikizidwa mu mbale.
- Zakudya zina zimaphatikizapo mchere womwe umatsanulira pa mbale yanu, ndipo ukhozanso kukhala gwero la mafuta owonjezera. Pofuna kupewa izi, muyenera kukhala ndi mbali yanu pambali ndi kugwiritsa ntchito pang'ono.
- Njira zina zophika zomwe zimagwiritsidwa ntchito pokonzekera kulowa zingakhale zowonjezerapo mafuta ku mbale, kuphatikizapo kupuma mu mafuta ndi frying. Kuwotcha, kuphika, kapena kuphika ndi njira zabwino kwambiri zomwe mungagwiritsire ntchito ngati mukuyesera kusunga makilogalamu anu a kolesterolini.