Kubva chiremba paakakuudza kuti huwandu hwecholesterol yako hwakakwira zvishoma, pamwe wave uchitya kudya kunze, handiti? "Iye zvino handigoni kubuda neshamwari dzangu," "Ndinofanira kudyei kana ndikaenda kuresitorendi?" Ungave uchishamisika. Asi usazvidya mwoyo. Kutaura zvazviri, maresitorendi mazhinji ane ndiro dzinonaka uye dzine hutano. Chinokosha isarudzo yatinoita. Saka nhasi, ngatitaurei nezvekunakidzwa nekudya kunze uku uchidzora cholesterol yako.
Zvinhu zvekufunga nezvazvo usati watenga chikafu
Patinoenda kuresitorendi, totora menyu, toona mifananidzo yezvokudya zvinonaka zviri mairi, tinogona kurasikirwa nepfungwa dzedu. Saka, zvakakosha zvikuru kugadzirira zvishoma tisati taraira chikafu.
- Ronga pachine nguva: Kana uchiziva resitorendi yauri kuenda, ronga zvauchadya usati wabva pamba. Unogona kutotarisa menyu yavo online. Nenzira iyi, haufanirwe kuenda ikoko woedza kusarudza nezvendiro dzaunoda kuedza.
- Bvisa miedzo: Kumbira mushandi wekudya kuti abvise zvinhu zvakaita sedengu rechingwa rinounzwa patafura kana usingazvide. Izvi zvinowedzera macalorie asina kufanira uye makabhohaidhiretsi akacheneswa mumuviri.
- Inwa magirazi maviri emvura: Usati wadya, inwa magirazi maviri emvura. Izvi zvinozadza dumbu rako zvishoma, izvo zvinogona kubatsira kudzora kudya zvakanyanya.
- Chenjerera mashoko aya ari pamenyu: Kana tsananguro yechikafu ichi iine mazwi akadai sekuti 'buttery', 'fried', 'pan-fried', 'creamed', kana kuti 'au gratin', usadye ndiro idzodzo. Dzine mafuta akawanda uye macalorie akawanda.
- Kana ukadya chingwa: Kana ukadya chingwa usati wadya, sarudza chimwe chinhu chakaita sechidimbu chechingwa chezviyo zvisina bota kana margarine.
Zvichitaurwa zviri nyore, kugadzirira ndicho chinhu chakakosha. Kana wakasarudza zvauchadya usati waenda kuresitorendi, hauzoiti zvisarudzo zvakaipa.
Ndezvipi zvisarudzo zvakanakisisa pakuraira?
Zvakanaka, zvino yava nguva yekuti utarise menyu. Unofanira kusarudza rudzii rwezvikafu? Heano mamwe matipi ekukubatsira.
- Nzira yekubika inokosha: Sarudza chikafu chakanyorwa kuti 'zvakabikwa', 'zvakagochwa', 'zvakagochwa', 'zvakakangwa', kana kuti 'zvakakangwa'. Nzira idzi dzinoshandisa mafuta mashoma.
- Ngatichinjei madyiro atinoita mbatatisi:Panzvimbo pemaFrench fries, sarudza mbatatisi dzakabikwa, dzakabikwa, kana dzakakangwa. Uyewo, usadya bota nekrimu yakakora.
- Odhai chikafu chisati chagadzirwa nevamwe: Kana shamwari dzako dzikaodha chikafu chinotaridzika zvakanaka asi chisina hutano, ungangodawo kuchiodha. Saka, kana zvichibvira, isa odha yako pamberi pevamwe vese.
- Zvinovaka Muviri: Panzvimbo pesobho dzine kirimu kana chikafu chakakangwa, sarudza sobho ine muto ine miriwo, senge minestrone.
- Zvokudya zvikuru: Sarudza hove, huku isina ganda, kana nyama tsvuku isina mafuta akawanda panzvimbo penyama ine mafuta kana yakagadzirwa. Iva nechokwadi chekubvisa mafuta anoonekwa kubva munyama.
- Masosi neDressings: Odha masosi neDressings dzesalad mukapu yakasiyana (padivi). Nenzira iyi, unogona kudzora huwandu hwaunowedzera pakudya kwako.
- Usatya kubvunza mibvunzo: Kana uchida kuziva nezvechikafu chausingazive, bvunza mushandi wekudya. Hapana chakaipa nekubvunza kuti, "Chikafu ichi chinogadzirwa sei?" kana kuti "Chii chirimo?"
- Zvinotapira: Panzvimbo pekeke, pudding, kana ice cream ine whipped cream, sarudza saradhi yemichero mitsva kana sorbet.
Unogona kuwana imwe pfungwa kubva patafura iyi.
| Sarudzo dzakanaka (dzinogamuchirika pamoyo) | Zvinhu zvekudzikisa/kumisa |
|---|---|
| Hove yakagochwa kana huku | Hove yakakangwa, huku, kana nyama |
| Muriwo wakabikwa nemhepo | Machipisi |
| Soup Dzakajeka | Pasta ine muto wekirimu kana chizi |
| Saradhi yemichero mitsva | Nyama dzakagadzirwa senge masoseji nebhekoni |
| Saladhi nejusi remonimu kana vhiniga | Saladhi ine mayonnaise yakawanda |
Kana ukadya salad...
Patinonzwa shoko rekuti "salad," tinofunga kuti ine hutano hwakanaka. Asi handizvo zvinoitika nguva dzose. Zvinowedzerwa pamusoro pesalad zvinogona kuita kuti ive chikafu chisina hutano.
Fungidzira uri kugadzira saradhi uchishandisa salad bar. Usadye zvinhu zvakaita se grated cheese, cream dressing, bacon bits, uye croutons.
Pane kuisa dressing, svina muto wemurimu musaradhi. Kana kuwedzera vhiniga yebalsamic. Kana uchida dressing, kumbira mukapu yakasiyana woishandisa seizvi:
1. Nyika forogo yako mudressing kutanga.
2. Wobva wadya saradhi neforogo iyoyo.
Nenzira iyi, uchadya zvishoma pane kungodira dressing pamusoro pesaradhi yako. Uchanzwa kunaka kwese kwese kwaunoruma, uye uchava neutano hwakanaka.
Mharidzo Yekuenda Nayo Kumba
- Ronga pachine nguva: Usati waenda kuresitorendi, funga nezvezvauchadya. Izvi zvinoderedza mikana yekuita zvisarudzo zvisina kunaka.
- Nyatsoteerera nzira yekubika: Sarudza chikafu chakagochwa, chakabikwa nemhepo, kana chakakangwa panzvimbo pechikafu chakakangwa.
- Dzorera masosi nemadhirezi: Gara uchikumbira izvi zvakasiyana uye shandisa huwandu hunodiwa chete.
- Chenjerera masaradhi: Masaradhi ane hutano hwakafanana nezvinosanganiswa zvaunowedzera. Dzivisa kirimu, chizi, uye zvinhu zvakakangwa.
- Bvunza mibvunzo: Kana usina chokwadi nezvechikafu, usatya kubvunza mushandi kuti chinobikwa sei.
- Usakanganwa mazano ekurapa: Paunenge uchitevera mirairo iyi, zvakakosha kutaura nachiremba wako nguva dzose, kuongororwa kunodiwa, uye kudzora huwandu hwecholesterol mumuviri wako nemazvo.
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