Kuva aho muganga akubwiye ko urugero rwa cholesterol yawe ruri hejuru gato, ushobora kuba waragize impungenge zo kurya hanze, sibyo? "Noneho sinshobora no gusohokana n'inshuti zanjye," "Njye ndya iki ninjya muri resitora?" Ushobora kuba wibaza. Ariko ntugahangayike. Mu by'ukuri, resitora nyinshi zifite ibiryo biryoshye kandi bifite ubuzima bwiza. Icy'ingenzi ni amahitamo dufata. None rero uyu munsi, reka tuganire ku buryo wakwishimira kurya hanze mu gihe ucunga cholesterol yawe.
Ibintu ugomba kuzirikana mbere yo gutumiza ibiryo
Iyo tugiye muri resitora, tugafata menu, tukabona amashusho y'ibiryo biryoshye, dushobora gutakaza ubushobozi bwo kugenzura ibitekerezo byacu. Kubwibyo, ni ngombwa cyane gutegura gato mbere yo gutumiza ibiryo.
- Tegura mbere y'igihe: Niba uzi resitora ugiye kujyamo, tegura ibyo ugiye kurya mbere yuko uva mu rugo. Ushobora no kureba menu yabo kuri interineti. Muri ubwo buryo, ntuzagomba kujyayo ngo ugerageze gufata umwanzuro ku mafunguro ushaka kugerageza.
- Kuraho ibishuko: Saba umukozi gukuraho ibintu nk'agaseke k'umugati kazanwa ku meza niba utabishaka. Ibi byongera karori zitari ngombwa na karubohidrati nziza mu mubiri.
- Nywa ibirahuri bibiri by'amazi: Mbere yo kurya, nywa ibirahuri bibiri by'amazi. Ibi bizuzuza igifu cyawe gato, bishobora gufasha mu kugenzura kurya cyane.
- Itondere aya magambo ari kuri menu: Niba ibisobanuro by'ibiribwa birimo amagambo nka 'buttery', 'fried', 'pan-fried', 'creamed', cyangwa 'au gratin', irinde ibyo biryo. Birimo ibinure byinshi n'amakarori yuzuye.
- Niba urya umugati: Niba urya umugati mbere yo kurya, hitamo ikintu nk'agace k'umugati w'ingano udafite amavuta cyangwa margarine.
Mu magambo make, kwitegura ni ingenzi. Niba warahisemo ibyo ugiye kurya mbere yo kujya muri resitora, ntabwo uzafata ibyemezo bibi cyane.
Ni ayahe mahitamo meza mu gihe utumiza?
Noneho, igihe kirageze ngo urebe menu. Ni ubuhe bwoko bw'ibiryo wahitamo? Dore inama zimwe na zimwe zagufasha.
- Uburyo bwo guteka ni ingenzi: Hitamo ibiryo byanditseho 'byatetse mu muriro', 'byatetse mu muriro', 'byakase', 'byakase', cyangwa 'byakase'. Ubu buryo bukoresha amavuta make cyane.
- Duhindure uburyo turya ibirayi:Aho gukoresha ifiriti, hitamo ibirayi bitetse, bitose cyangwa bikaranze. Nanone, irinde amavuta na crème fraîche.
- Gutumiza mbere y'abandi: Iyo inshuti zawe zatumije ibiryo bisa neza ariko bidafite ubuzima bwiza, nawe ushobora gushukwa no kubitumiza. Rero, niba bishoboka, shyira ibyo watumije imbere y'abandi bose.
- Ibiryo byo kurya: Aho gukoresha isupu zirimo amavuta cyangwa ibiryo bikaranze, hitamo isupu irimo umufa irimo imboga, nka minestrone.
- Ifunguro ry'ingenzi: Hitamo amafi yo mu nyanja, inkoko zidafite uruhu, cyangwa inyama zitukura zidafite amavuta menshi aho gukoresha inyama zirimo ibinure cyangwa zatunganyijwe. Menya neza ko wakuyemo ibinure bigaragara mu nyama.
- Isosi n'ibirungo: Tegura isosi n'ibirungo bya salade mu gikombe gitandukanye (ku ruhande). Muri ubu buryo, ushobora kugenzura ingano y'ibyo wongera ku ifunguro ryawe.
- Ntutinye kubaza ibibazo: Niba ushaka kumenya iby'ifunguro utamenyereye, baza umukozi. Nta kibi kirimo kubaza uti: "Ibi bikorwa bite?" cyangwa "Birimo iki?"
- Deseri: Aho gukoresha keke, pudingi, cyangwa ice cream irimo amavuta yaciwe, hitamo salade y'imbuto nshya cyangwa sorbet.
Ushobora kubona ikindi gitekerezo kuri iyi mbonerahamwe.
| Amahitamo meza (akwiriye umutima) | Ibintu byo kugabanya/guhagarika |
|---|---|
| Ifi cyangwa inkoko yokejwe | Ifi ikaranze, inkoko, cyangwa inyama |
| Imboga zitetse mu muriro | Ifiriti z'Abafaransa |
| Isupu z'umwimerere | Makaroni irimo isosi cyangwa foromaje |
| Salade y'imbuto nshya | Inyama zatunganyijwe nka sosiso na bacon |
| Salade irimo umutobe w'indimu cyangwa vinegere | Salade irimo mayoneze nyinshi |
Niba uriye salade...
Iyo twumvise ijambo "salade", dutekereza ko ari nziza cyane. Ariko si ko bigenda buri gihe. Ibyongera ku ntungamubiri n'ibindi biryo byongewe kuri salade bishobora gutuma iba ifunguro ritari ryiza cyane.
Tekereza urimo gukora salade ukoresheje salade. Irinde ibintu nka foromaje yaciwe, isosi y'amata, utuntu twa bacon, na croutons.
Aho gushyiramo isosi, kanda umutobe w'indimu kuri salade. Cyangwa ongeramo vinegere nke ya balsamic. Niba ushaka isosi, isabe mu gikombe gitandukanye hanyuma uyikoreshe gutya:
1. Banza winjizemo isosi mu ikanya.
2. Hanyuma urye salade n'iyo foloko.
Muri ubu buryo, uzarya bike cyane ugereranije no kuba wasutse isosi kuri salade yawe. Uzumva uburyohe muri buri kantu kose, kandi uzaba ufite ubuzima bwiza.
Ubutumwa bwo kujyana mu rugo
- Tegura mbere y'igihe: Mbere yo kujya muri resitora, tekereza ku byo ugiye kurya. Ibi bizagabanya amahirwe yo gufata ibyemezo bibi.
- Itondere uburyo bwo guteka: Hitamo ibiryo bikaranze, bitekeshejwe mu muriro, cyangwa bikaranze aho guhitamo ibiryo bikaranze.
- Isosi n'isosi zo kugabanya: Buri gihe saba ibi ukwabyo kandi ukoreshe gusa ingano ikenewe.
- Witondere salade: Salade ziba nziza gusa nk'uko ibintu uzishyiramo bingana. Irinde amavuta, foromaje n'ibindi bikaranze.
- Baza ibibazo: Niba ufite gushidikanya ku ifunguro runaka, ntutinye kubaza umukozi utanga serivisi uko ritegurwa.
- Ntukibagirwe inama z'abaganga: Mu gihe ukurikiza aya mabwiriza, ni ngombwa kuvugana na muganga wawe buri gihe, gukora ibizamini bikenewe, no kugenzura neza urugero rwa cholesterol mu mubiri wawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.