Iqanda Elilungileyo

Umxholo

• Uphengululo lwe

Ukususela kumaPersi ukuya kumaGrike namaRoma, abantu kwiminyaka yonke baye babhiyozela ukufika kwentwasahlobo ngamaqanda-isithethe esiqhubekayo namhlanje kwihlabathi lonke ngexesha lePasika kunye nePasika.

Kodwa amaqanda aphulukana nokukhazimla kwawo ngeminyaka yee-1970 xa oogqirha baqala ukulumkisa ngawo ngenxa yomxholo wecholesterol eninzi. Ngoku iingcali zokutya zinika oku kutya kutyebileyo ithuba lesibini. Uphononongo lwakutsha nje lweYunivesithi yaseHarvard lufumanise ukuba abantu abasempilweni banokutya iqanda ngosuku ngaphandle kokonyusa umngcipheko wesifo sentliziyo okanye ukubetha. "Inani lamaqanda onokulitya lixhomekeke kwisiseko sempilo yakho," utshilo uJosephine Connolly-Schoonen, MS, RD, unjingalwazi oseklinikhi oncedisayo kumayeza osapho kwiYunivesithi yaseNew York eStony Brook kunye nombhali weLose Weight Unaphakade ngokusisigxina neeBulls -IsiKhokelo sokuTya kwaMahlo (Bull Publishing, 2004). "Ukuba une-cholesterol ephezulu ye-LDL, ke yitya amaqanda ngokuphakathi - ukuya kuthi ga kumaqanda amabini okanye amathathu ngeveki. Ukuba awunayo [i-LDL ephezulu], akukho sizathu sokuthintela amaqanda."

UConnolly-Schoonen uhambise amaqanda kwicandelo elinomda omncinci kwisikhokelo sakhe sokutya esisekliniki. Isizathu: ziphezulu kwiproteni kwaye zityebile kwii-antioxidants lutein kunye ne-zeaxanthin (zombini ezifumaneka kwi-yolk), ekhusela iliso ngokuchasene nokonakala okunxulumene nobudala. Kodwa okona kubaluleke kakhulu, iqanda eliphakathi lineekhalori ezingama-70 kunye ne-6 yeeprotein. Ke beka ecaleni i-phobia yeqanda lakho kwaye wonwabele oku kupakishwe ngokugqibeleleyo, ukutya okuxineneyo kwezondlo!

I-Mushroom ye-Crustless kunye ne-Asparagus Quiche

Ikhonza 4

Ixesha lokulungiselela: imizuzu emi-5

Ixesha lokupheka: 16-18 imizuzu

Inqaku lesondlo: Nangona esi sidlo sifumana ama-55 ekhulwini ee<em>kilojoule zaso kumafutha, asinamafutha ewonke kwakunye namafutha ahluthayo. Quiches Traditional avareji 30-40 grams zamanqatha ngokukhonza, uninzi lwayo luhluthi; inguqulo yethu ineegram ezili-15 kuphela zamafutha, ngaphantsi kwesiqingatha sazo zihluthayo.

Ukupheka ukutshiza

1 itswele encinci, ecoliweyo

I-4 imikhonto ye-asparagus, inqunywe kwaye inqunyulwe kwiinqununu ze-1/4-intshi

Ikomityi ye-1 yekomityi emhlophe eqoshiwe

Amaqanda ama-6 amakhulu

I-1/2 indebe yobisi lwe-lowfat

I-1/2 indebe ye-lowfat ukhilimu omuncu

1/4 ithisipuni paprika

Ipiniki yenutmeg

Ityuwa kunye nepepile ukungcamla

Iisilayi ezi-3 ezisezantsi zeshizi yaseSwitzerland, isikwe ngokurhabaxa

Futha i-skillet esinganyangekiyo ngokupheka kunye nokongeza itswele kunye ne-asparagus. Gcoba kubushushu obuphakathi imizuzu emi-2-3 okanye de imifuno iqale ukuthamba. Yongeza amakhowa kwaye upheke imizuzu emi-1-2 ngaphezulu.

Okwangoku, shaya amaqanda kunye, ubisi kunye ukhilimu omuncu kwisitya esiphakathi. Yongeza i-paprika, i-nutmeg, ityuwa kunye nepepper kwaye ubeke eceleni. Yambatha iglasi okanye isitya sokubhaka se-ceramic ngokupheka kunye nokongeza imifuno ephekiweyo, usasaze ngokulinganayo. Thela umxube weqanda ngaphezulu, emva koko ufafaze itshizi. Isitya sokugquma ngesiciko okanye ngetawuli yephepha kunye nemicrowave ephezulu kangangemizuzu esi-8. Susa kwaye uvumele ukuma, kugqunywe, kangangemizuzu emi-5 ngaphezulu.

Amanqaku ezondlo ngokukhonza (1/4 yequiche): 249 calories, 55% fat (15 g; 7 g saturated), 13% carbs (8 g), 32% protein (20 g), 356 mg calcium, 1.5 mg iron, 1 ifayibha, 167 mg sodium.

I-Spicy Egg Salad Wrap

Inceda i-2

Ixesha lokulungiselela: imizuzu emi-5

Ixesha lokupheka: imizuzu eyi-12

Amaqanda ama-4, abilisiwe kwaye axotshiwe

1 icephe yemayonnaise elula

1/4 ithisipuni Dijon lwemostade

1/8 ithisipuni i-chili powder

Ityuwa ukungcamla

1 indebe entsha i-arugula, ihlanjwe yaza yaphathwa yomile

Izisongelo ezi-2 zengqolowa epheleleyo

I-1/2 encinci ebomvu yentsimbi, egalelwe imbewu, isikwe ibe yimicu emincinci

Gweba amaqanda kwisitya kwaye ungeze i-mayonnaise kunye ne-mustard. Hlanganisa kakuhle ngemfoloko de zonke izithako zifakwe ngokulinganayo. Yongeza umgubo wesilili kunye netyuwa uphinde udibanise kwakhona.

Ukudibanisa isongezo ngasinye, beka isiqingatha se-arugula kwi-tortilla. Phezulu ngesiqingatha somxube weqanda kwaye usasaze ngokulinganayo phezu kwe-arugula ngasemva kwepuni. Beka isiqingatha sentsimbi yepepile phezu kwesaladi yeqanda. Gcwalisa amacala e-tortilla ukuya kwiziko, uze uqengqe isiqingatha se-tortilla kude nawe. Ukukhonza, nqunqa isongelo ngasinye kwisiqingatha kwi-diagonal.

Amanqaku ezondlo ngokusebenza (ukugoba okungu-1): ii-calories ezingama-243, ama-50% amafutha (13 g; 4 g), 25% carbs (15 g), 25% protein (15 g), 88 mg calcium, 1.7 mg iron, 10 g fiber, 337 mg yesodiyam.

Uhlobo lweNtaliyane lweSuphu yeDrop

Ikhonza 4

Ixesha lokulungiselela: imizuzu emi-5

Ixesha lokupheka: imizuzu emi-5

Isuphu ekhanyayo, eyanelisayo, esekwe kumhluzi, eyaziwa e-Italiya njenge stracciatella, amaqanda amabini kunye nolunye uthandwayo lwentwasahlobo, ii-ertyisi ezintsha.

Iikomityi ezine ze-nonfat, umhluzi wenkukhu one-sodium encinci

Amaqanda ama-2 amakhulu kwiqondo lokushisa

1/4 indebe itshizi yeParmesan egayiweyo

1 isipuni egayiweyo parsley entsha

1 tbsp.ijusi yelamuni entsha

Ityuwa kunye nepepile ukungcamla

Ipiniki yenutmeg

1/2 indebe egalelwe ii-ertyisi ezintsha

Imiqulu emi-4 yeenkozo

Galela umhluzi wenkukhu epanini kwaye uzise ukumisa kubushushu obuphakathi. Okwangoku, shaya amaqanda, itshizi yeParmesan kunye neparsley kunye kwisitya sokuxuba esiphakathi. Usebenzisa i-whisk, gxobhoza ngamandla umhluzi ngokwewotshi kwaye ucofe kancinci kumxube weqanda. Yongeza ijusi yelamuni, ityuwa, ipepper kunye ne-nutmeg. Yongeza ii-ertyisi ezintsha kunye ne-ladle ngokukhawuleza kwiisitya zesobho. Ncedisa ngomqolo ogcweleyo.

Amanqaku ezondlo ngokusebenza (1 indebe yesuphu, 1 ingqolowa esongwayo): Iikhalori ezingama-221, i-39% yeoyile (10 g; 1 g igcwele), iipesenti ezingama-33% (19 g), iipesenti ezingama-28 zeprotheyini (16 g), 49 mg calcium, 1 mg yentsimbi, 3 g ifayibha, 394 mg sodium.

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