Amaqanda eSidlo

Umxholo

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Iqanda alikhange libelula. Kunzima ukuqhekeza umfanekiso ombi, ngakumbi lowo ukudibanisa ne-cholesterol ephezulu. Kodwa ubungqina obutsha bukhona, kwaye umyalezo awukhange uchuku: Abaphandi abafunde ubudlelwane phakathi kokutya kweqanda kunye ne-cholesterol yegazi bafumanise ukuba iqanda alinyusi manqanaba e-LDL okanye "embi" ye-cholesterol. Ngcono nangakumbi, amaqanda anezakha-mzimba ezinokunceda ukuthintela izifo ezithile ezinzulu. I-antioxidants ezimbini, i-lutein kunye ne-zeaxanthin, efunyenwe kwisixa esikhulu kwi-broccoli, isipinatshi kunye namaqanda, inokunciphisa kakhulu umngcipheko we-cataract kunye nokukhubazeka kwe-macular ezinxulumene nobudala, oyena nobangela uphambili wobumfama obunganyangekiyo kwihlabathi liphela. Kwaye amaqanda kwenzeka ukuba aqulathe ezi khemikhali zixabisekileyo ngendlela "engafumaneki", oko kuthetha ukuba imizimba yethu ifunxa okuninzi kumaqanda kunakwimifuno.

Iqanda nje elinye likwabonelela ngama-31 ekhulwini eemfuno zemihla ngemihla zevithamin K, enokuba yimfuneko njengecalcium nevithamin D ekugcineni amathambo esempilweni. Kwaye abafazi abakhulelweyo banokufuna ukuqaphela ukutya ii-omelets; amaqanda atyebile kwi-choline, isondlo esidingekayo ekukhuleni kwengqondo yomntwana kwaye oko kuyimfuneko ikakhulu ekukhulelweni.

Ekugqibeleni, ngee<em>kilojoule ezingama-70 kuphela, iqanda elinye libonelela ngezondlo eziyimfuneko ezingama-20, iivithamini ezixabisekileyo ezinyibilikayo kumafutha kunye neprotein ekumgangatho ophezulu, nto leyo ibalulekileyo kwabo batya ukutya okunekhalori ephantsi okanye imifuno. Ukunikwa zonke ezo ndaba zimnandi, ayilixesha lokuba sibuyisele amaqanda kwimenyu? Amaqanda-ngokusebenzayo.

Amaqanda yonke imihla

Nazi ezinye iiresiphi ezikhawulezayo zedosi yakho yemihla ngemihla yamaqanda.

Amaqanda eFlorentine

Bhrasha isonka sengqolowa epheleleyo kunye ne-mustard yobusi; Phezulu ngesipinatshi esitsha. Yiza iikomityi ezimbini zamanzi kunye netispuni e-1 emhlophe kwiviniga. Uqhekeze iqanda kwikomityi encinci uze ugalele emanzini abilayo; pheka imizuzu emi-3-5; baphake iqanda eliphekiweyo phezu kwesipinatshi.

Ukutshaya-Salmon Omelet

Hlanganisa amaqanda ama-2, 1 icephe yamanzi, ityuwa nepepile. Galela kwi-skillet eshushu; jika ipani ukuze unxibe. Xa umzantsi ugqityiwe, faka isiqingatha esinye phezulu nge 1/3 yekomityi edayiweyo isalmon etshayiweyo kunye necephe eli-1 kwicapers egayiweyo kunye ne-nonfat cream emuncu. Songa ngaphezulu; ubushushu. Fafaza ngedill.

Ithowusti yesifrantshi

Dunk izilayi ezi-2 zesonka esipheleleyo kumxube weqanda eli-1, i-1/4 yekomityi yobisi lwe-nonfat kunye ne-1/2 ithisipuni yesinamoni yomhlaba; brown macala omabini kwiskillet esishushu esingasinikiyo; khonza ngesiraphu yemephu.

Isandi seMonte Cristo

Dipha izilayi ezi-2 zesonka se-ingqolowa kumxube weqanda, ityuwa nepepile; phezulu isilayi esinye kunye ne-ham ebhityileyo, i-fat-fat Swiss cheese kunye ne-lettuce yaseRoma; phezulu kunye nesilayi sesonka sesibini; pheka kwi-skillet eshushu eshushu kude kuphekwe iqanda kwaye itshizi inyibilike.

Isidlo sakusasa iQuesadilla

Xuba amaqanda ama-2 kunye namacephe ama-2 etswele ngalinye elidayiweyo, iitumato kunye nepepile eluhlaza, kunye netshizi yeColby encitshisiweyo enamafutha; pheka kwi-skillet eshushu ye-nonstick de ibe yenziwe; icephe phakathi kwee-tortilla ezimbini zomgubo wengqolowa. Bhaka kwiphepha lokubhaka imizuzu eli-10 kuma-350 degrees F.

Imikrwelo

Hlanganisa amaqanda nangazo naziphi na kwezi ngaphambi kokupheka: iitapile ezisikiweyo eseleyo; ukutshaya isifuba se-turkey kunye ne-cottage cheese enamafutha asezantsi; Ipepile ebomvu egcadiweyo, i-mozzarella kunye ne-basil; izaqathe ezisikiweyo kunye nedill; Ushizi kaGorgonzola kunye nespinatshi esinqunqiweyo; amakhowa kunye neeperile anyanisi; i-broccoli kunye ne-fat-fat cheddar cheese.

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