8 "Okungenampilo" Ukutya Izondlo Isondlo Yitya

Umxholo

• Iifrayizi zamafrentshi
• Ipasta emhlophe
• I-pizza
• Isonka nebhotolo
• I-Enchiladas yetshizi
• Ice Cream yokwenyani
• Iibhega zamatshizi
• IiMuffins
• Uphengululo lwe

Uninzi lweeponografi zokutya ezithunyelwe ngabezondlo azikho ncam "iphonografi" -yiyo elindelekileyo: iziqhamo, imifuno, iinkozo ezipheleleyo. Kwaye nangona ungaphoxeka ukuba besingakwenzi oko sikushumayelayo, iidetitiya azingabo abantu abatya ngokugqibeleleyo-njengalo lonke ihlabathi ngamanye amaxesha sifuna nje ukutya oko sifuna ukukutya. Into kukuba, sifumana indlela yokwenza igumbi loku kutya kukutya kwethu ngokubanzi.

Jonga ukutya okumbalwa okunesondlo ukutya ukutya okunempilo kutya rhoqo, kwaye webe iingcebiso zabo ukuze ukonwabele ipasta, iMexico, kunye ne-ayisi khrim kunye nezo saladi kunye namabele enkukhu.

Iifrayizi zamafrentshi

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Ndiyazithanda iifries zaseFrance-hayi umtya wesihlangu okanye uhlobo lwenyama, kodwa uhlobo oluthile phakathi. Ndiyazonwabela phantse veki nganye kwisidlo sam sasekhaya kunye nabamhlophe beqanda, i-broccoli, kunye netumata, okanye ngamanye amaxesha ndiya kuziodola kwindawo yokutyela ene-shrimp cocktail kunye ne-sautéed Brussels sprouts. [Thwetha eli cebiso!] Kodwa ukuba ndiziva ndikhululekile kakhulu, ndiza kubhangqa iifrizi zam nebhega, ndibambe ibhuni.

Ipasta emhlophe

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Ekhaya, uJackie Newgent, R.D.N., ingcali yezondlo zokupheka kunye nombhali we Unayo okanye ngaphandle kwenyama yokupheka, upheka kuphela ipasta yengqolowa. Kodwa ukuba ukwindawo yokutyela yaseTaliyane kwaye ukwimood yenoodle, akatsho ukuba hayi kwipasta emhlophe. “Kwaye andiziva ndinetyala ngako; ndithabatha inxaxheba kulonwabo lwalo,” uyongezelela. "Kwenzeka kuphela mhlawumbi izihlandlo ezimbalwa ngenyanga. Wonke umntu uvumelekile ukuba axolelwe, kubandakanywa neengcali zokutya."

I-pizza

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Ukunceda ukugcina iinxalenye zepizza ziphantsi kolawulo, uJoan Salge Blake, R.D.N., iAcademy of Nutrition and Dietetics isithethi, ulayisha ipayi yakhe ngemifuno efana neetumato, amakhowa, ibroccoli, itswele, kunye nesityalo seqanda. "Igcwele kakhulu ngemifuno ukuba andinakukwazi ukutya ngaphezulu kwamaqhekeza-amabini ukuze ndichane. Ukuba andiyenzanga le nto, ndiza kuphelisa ukutya izilayi ezine," utshilo.

Isonka nebhotolo

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Ndihlala ndixelela izigulana zam ukuba zigqithise kwingobozi yesonka xa kutyiwa, kodwa u-Elisa Zied, R.D.N., umbhali wencwadi ethi Omncinci kule Veki izayo, akasoloko elithobela elo cebiso. Uthi unesonka kunye neoyile yeoyile okanye ibhotolo xa esitya kabini ngeveki. "Kuyinto emnandi kum ukuba ndidibanise nesinye sezidlo endizithandayo njengesitshalo seqanda esosiweyo esine mozzarella kunye netomato sauce, okanye inyama yenkomo ebhityileyo kunye netswele eligayiweyo okanye iBrussels ihlume."

I-Enchiladas yetshizi

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Ngelixa ingcali yezondlo inokucebisa ukuba iodole inkukhu okanye i-shrimp fajitas kwindawo yokutyela yaseMexico, uTara Gidus, R.D.N., umququzeleli womdlalo weTV okwi-Intanethi. Iimvakalelo zikaMojo kunye nombhali we Flat Belly Cookbook for Dummies, iya kwi-enchiladas-kwaye i-cheesier ingcono, utsho. Uyakonwabela ukutya kwakhe kuba ugcina ulungelelwano engqondweni. "Njengokuba ndikhetha ukungena kolu hlobo luphezulu, ndiyeka iitshipsi kunye nesalsa kwaye ndiphinde nditsibe notywala."

Ice Cream yokwenyani

Ingcinga

Ulibale i-ayisikhrim enamafutha asezantsi kunye ne-yo-yo-Toby Amidor, RD, umbhali we Ikhitshi yeYogathi yamaGrike (Ukupapashwa kweGrand Central, ngoMeyi 2014), itya kuphela izinto zokwenyani. Ukuphathwa kwakhe kabini okanye kathathu ngenyanga kudla ngokuba yi-chocolate ye-mint chip enezitshizi kunye ne-fudge eshushu, zonke zikumlinganiselo osempilweni wokukhonza: 1/2 ukuya kwi-3/4 yekomityi ye-ayisikrimu, icephe eli-1 lesiraphu yetshokolethi okanye ifudge eshushu, iitispuni ezi-2 zokufefa, kunye ne-1 / 4 ikomityi yamaqunube amatsha kunye namaqunube. [Twitha esi sidlo!]

Iibhega zamatshizi

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Patricia Bannan, R.D.N., umbhali we Yitya ngokuchanekileyo xa ixesha liqinile, ungumthandi we-cheeseburger. Andinguye umlandeli weebhega zokutya okukhawulezayo, kodwa xa ndikwindawo yokutyela ehlala phantsi eyenza iibhega ezilungileyo okanye kwindawo yokutyela etyiwayo nabahlobo, ndiya kuhlala ndisiya kwibhega enejusi, enetshizi yebhokhwe ukuba. iyafumaneka, utshilo, esongeza ukuba uhlala eyidlula kwi-bun kwaye ayitye nesaladi.

IiMuffins

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Iicarby muffins azikho kuninzi (ukuba zikhona) uluhlu lwezidlo zokutya kwasekuseni, ukanti uBonnie Taub Dix, RDN, umbhali Yifunde Ngaphambi kokuba Uyitye kunye nengcali kwezonxibelelwano kwezothutho evela eNew York, izakuqala usuku lwayo ngesiqingatha esinye okanye esinye ukuba sikhulu. Uyidibanisa ne-cottage cheese, ricotta cheese, iyogathi yamaGrike, okanye amaqanda eprotheyini ehlala ibalulekile.

Uphengululo lwe