Ehlobo, into enzima kakhulu ukuzigcina ulungile ukumelana nazo zonke izilingo ngesikhathi samaphilisi aphefumulayo angapheli futhi okuvame ukubeka ithoni ekudleni konke. Noma kunjalo, akunakwenzeka ukuchitha ihlobo ukwenqaba izimemo! Kuthiwani uma ufunda ukwenza izinqumo ezifanele ngokufanele? Nawa amathiphu alula kepha asebenza kabi ukujabulela kusihlwa okumnandi nomndeni noma nabangane, ngaphandle kokuluma iminwe yakho!

Qaphela: ukudla okwenziwe nge-ultra okufana nama-crisps noma ama-snacks angenalo inani lomsoco futhi okuyizitha ezifungelwe zomugqa wakho! Futhi qaphela ukuthi ungasebenzisi kabi izithelo oleaginous (iminqumo, ama-alimondi, amakinati, ama-cashews noma ama-pecans, njll.) Okunyusa ngokushesha ibhalansi yekhalori ngama-lipids (amafutha) angama-45% ngokwesilinganiso.

Njalo beka imifino eluhlaza etafuleni: utamatisi we-cherry, ama-radishes, izinti zesanqante, ikhukhamba, isilimo esidliwayo esinamagatsha anamanzi, izigaxa zokholifulawa, nokunye. i-tapenade ene-anchovies noma engenawo kanti enye yenziwe nge-caviar yemifino (utamatisi, ama-eggplants, ungakhetha!). IHummus ibuye ibe ukubheja okuphephile, njengemifino eqoshiwe (upelepele, inhliziyo ama-artichokes, amakhowe asolwandle, njll.)

1. Faka amaqabunga e-endive ngoqwembe olukhulu bese uwafaka emgodini wethiphu yoshizi ngamakhambi amahle noma inhlanganisela ye-tuna / utamatisi / imayonnaise eyenziwe ngokwenza, isibonelo. Ukwelashwa okuqinisekisiwe

2. Okwe-toast, cabanga ukusebenzisa izingcezu zekhukhamba ukushintsha isinkwa. Ngaphezulu, ungangeza zonke izinhlobo zokusabalala, okungcono okuzenzela: i-tuna rillette, ukhilimu wesardadi, i-guacamole noma i-tzatzíki ngokwesibonelo.

3. Futhi uma ukhetha ukusabalala ezitolo ezinkulu, qiniseka ukuthi aqukethe amafutha angaphansi kwama-25% (lipids), ngaphansi kuka-600 mg we-sodium (noma u-1,5 g kasawoti) nge-100 g ngayinye futhi enziwe ngamafutha we-sunflower asezingeni .