Iitapile: IiCarbs ezilungileyo?

Umxholo

• Uphengululo lwe

Xa kuziwa ekutyeni okunempilo, kunzima ukwazi apho iitapile zingena khona. Abantu abaninzi, iingcali zezondlo zibandakanyiwe, bacinga ukuba kufuneka uziphephe ukuba ufuna ukuhlala ubhityile. Ziphezulu kwisalathiso se-glycemic index (GI), oko kuthetha ukuba zigaywe ngokukhawuleza, ngenxa yoko unokuziva ulambile emva nje kokuba uzityile. Kodwa iitapile zityebile kwi-fiber, i-vitamin C, kunye ne-potassium- kunye ne-spud ephakathi ineekhalori ezili-110 nje. Into wonke umntu avumelana ngayo: Iitapile zezinye zezinto esizithandayo zokutya okuthuthuzelayo-ngamnye kuthi utya iiponti ezili-130 zazo ngonyaka! Ngethamsanqa, iitapile (iifriji kunye neetshipsi ezingafakwanga; uxolo) zingenza i-snack okanye isitya esecaleni. Iqhinga kukuzitya ngokumodareyitha kwaye uzilungiselele ngendlela esempilweni. Zama ezi ngcebiso zine zokuguqula iitapile zibe kukutya okuhambelana nokutya.

> Jonga iitoppings zakho Esinye sezizathu zokuba iitapile zithathwa njengokutyeba kukuba sizilayisha kunye netshizi, ukhilimu omuncu, ibhotolo, kunye ne-gravy (icephe lebhotile yongeza iikhalori ezili-100 kwi-spud yakho). Olunye uhlobo lwee-calorie ezisezantsi lubandakanya ii-squirts ezimbalwa zejusi yelamuni, i-salsa, imifuno ecoliweyo, okanye iimbotyi. Ukuba ufuna i-creamy encinci, sebenzisa i-buttermilk okanye ukufafaza i-cheddar ebukhali okanye iParmesan.

> Yakha iitapile ezibhakiweyo ezingcono Iibhatata zokubhaka zikwizinga eliphezulu kwi-GI kuneetapile ezibomvu, amantshontsho eminwe kunye neekhrim.Kodwa oko akuthethi ukuba kufuneka uzinqumle ekutyeni kwakho; khetha nje amancinci kwaye usebenzise enye yeetoppings ezidweliswe ngasentla. Okanye zama le-calorie esezantsi thatha kwi barfood ozithandayo, izikhumba zetapile: Khupha i russet itapile ebhakiweyo, ushiye malunga nesiqingatha-intshi yerim (gcina i-insides yeitapile kwisuphu elula; bona ngezantsi). Gcwalisa ngemifuno ephekiweyo eseleyo kunye ne-cheese encinci kunye ne-paprika; broil de itshizi inyibilike.

> Yenza ispud sakho sibe "souper" Ukudibanisa iitapile kunye neminye imifuno kunokunyusa impembelelo yazo yesondlo. Le suphu yenza isidlo sasemini esikhawulezayo komnye: Beka i-insides kwiitapile e-russet ebhakiweyo kwi-blender kunye nomhluzi wemifuno owaneleyo wokugubungela. (Sukusebenzisa ezinye iintlobo zeetapile; ziya kuguqula.) Yongeza ikomityi enye ephekiweyo yesipinatshi okanye i-broccoli kunye ne-purée de ibe mpuluswa (yongeza umhluzi xa kufuneka njalo), emva koko ubushushu esitovini okanye kwimicrowave. Nciphisa ityuwa, i-pepper kunye ne-chives. Ungasifaka ngaphakathi ii-russets ezimbini kwaye uzisebenzisele ukwenza iikeyiki zam zeetapile-broccoli (fumana iresiphi kwi- shape.com/healthykitchen).

> Qamba kwakhona itshiphu Endaweni yokukrazula ibhegi yeetapile zetapile, thambisa amantshontsho amane abisiweyo. Ukucwilisa i-oven ukuya kwi-450 ° F kunye nokulayita iphepha lokubhaka ngefoyile. Sika iitapile ngesiqingatha ubude. Yambathise kancinane ioyile nge-oyile, emva koko ubeke iitapile kuyo, usike kwicala phantsi. Yosa imizuzu emihlanu ukuya kweli-10, okanye kude kube yigolide kunye nefolokhwe-ithenda; phezulu ngetyuwa yolwandle encinci. Ubushushu obuphezulu buza kunika iitapile incasa emnandi kunye nomphezulu opholileyo.

Uphengululo lwe