I-20 Condiments esempilweni (kunye ne-8 engenampilo)

Umxholo

• 1. IPesto

Ukongeza iicondiments kwisidlo sakho yindlela entle yokuphucula incasa kwaye- isongezo sempilo.

Nangona kunjalo, ezinye iikhondomu ziqulathe izithako ezingekho mpilweni njengezongezo ezingezizo kunye namaxabiso aphezulu etyuwa kunye neswekile.

Iziqulatho ezisempilweni ziphantsi kwiswekile eyongeziweyo kwaye zipakisha izinto ezinesondlo njengeprotein, amafutha asempilweni kunye nefayibha.

Nazi iindlela ezingama-20 zokutya okunesondlo okunencasa nokunesondlo.

1. IPesto

I-pesto yesiko sisosi eyenziwe ngamagqabi e-basil amatsha, ioyile yomnquma, itshizi yeParmesan, kunye namandongomane ompayini.

I-Pesto ngumthombo olungileyo we-zinc-iminerali eyimfuneko kwimpilo yomzimba, ukuphilisa amanxeba, kunye nokukhula kokukhula. Ikomityi ye-1/4 (i-64-gram) yokuhambisa i-pesto yemveli ibonelela nge-8% yeReferensi yokuSebenzisa iMihla ngemihla (i-RDI) yale minerali ().

Umxholo we-zinc ophezulu we-pesto uyenza ibe sisilumko esihle kakhulu kubalimi. Imifuno ingadinga malunga neepesenti ezingama-50 ngaphezulu kwe-zinc ngemini kunabantu abangatyiyo ngenxa yokuncipha kokufumaneka kwe-zinc esekwe kwizityalo ().

Unokongeza i-pesto kwinkukhu ebhakiweyo, uyisebenzise njenge-pasta sauce, okanye uyisasaze kwisandwich okanye kwi-flatbread.

Gcina nje ukhumbula ukuba i-pesto isenokungakulungeli abo batya inyama ngokungqongqo. I-Cheese ihlala iveliswa kusetyenziswa i-rennet, iseti yee-enzymes ezivela kwizisu zethole.

• Ukunxiba iifama. Ukunxiba iranti kuphezulu kwiikhalori ezineepunipoyi ezi-2 (30 ml) zibonelela ngeekhalori ezili-129. Khumbula ubungakanani bokusebenza xa usebenzisa le nto yokunxiba okanye ukufaka endaweni yeekhalori ezisezantsi ezinje ngesa salsa.
• Ukunxiba isaladi engenamafutha. Nangona zisezantsi kwiikhalori, ukunxiba okungenamafutha kuhlala kuneeswekile kunye netyuwa eyongeziweyo kunamafutha apheleleyo. Endaweni yoko, sebenzisa into yokunxiba yesaladi eyenziwe ngezinto ezineswekile ephantsi ().
• Isosi yesosi. Le sosi ihlala ineswekile eninzi eyongeziweyo, ineepunipoyi ezi-2 (30 ml) ezipakisha ngaphezulu kwe-11 yeegram (iitispuni ezi-3).
• Isiraphu yepancake. Isiraphu ihlala iqulethe isiraphu yengqolowa ene-high-fructose (HFCS). Ukutya kakhulu i-HFCS kunxulunyaniswe nesifo sentliziyo, ukutyeba kakhulu, kunye nohlobo lwe-2 yeswekile. Enye indlela esempilweni, sebenzisa isiraphu yemephu (42,,,).
• Queso. Uninzi lwemibuzo inezongezo ezinjenge-monosodium glutamate (MSG). I-MSG inxulunyaniswa nokuzuza ubunzima, kodwa kufuneka uphando olungaphezulu. Njengenye indlela esempilweni, sebenzisa itshizi okanye igwele lesondlo (,).
• Imajarini. Iimveliso ezininzi zeargarine ziqulathe umkhondo weTrans fat. Izifundo ezininzi zinxibelelanise olu hlobo lwamafutha nesifo sentliziyo. Sebenzisa amafutha asempilweni njengeoyile ye-olive okanye ibhotolo etyiswa ingca endaweni yoko).
• Isosi yeTeriyaki. Isosi yeTeriyaki iphezulu kwisodiyam, ineepunipoyi ezi-2 (30 ml) ezibonelela ngaphezulu kwe-60% ye-RDI yale minerali. Ukutya okunesodiyam ephezulu kunxulunyaniswe neemeko ezingapheliyo njengesifo sentliziyo kunye nokubetha ().
• Izinto zokuthambisa ezingezizo. Olunye uphononongo lokujonga unxibelelanisa i-zero-calorie sweeteners ekutyebeni kakhulu. Okwangoku, uphando luxubene. Kungcono ukunciphisa iilekese ezingezizo ekutyeni kwakho (,).

Gcina nje ukhumbula ukuba i-pesto isenokungakulungeli abo batya inyama ngokungqongqo. I-Cheese ihlala iveliswa kusetyenziswa i-rennet, iseti yee-enzymes ezivela kwizisu zethole.