Sandwich ke lijo tse tloaelehileng nakong ea lijo tsa motšehare kapa tsa lijo tsa motšehare. Ba potlakela ho etsa 'me ba ka hahoa ka mefuta e fapa-fapaneng ea lisebelisoa ho khotsofatsa hoo e batlang e le takatso leha e le efe. Le hoja ho e-na le k'holeseterole e phahameng ha e felise lijo tsena tse monate ho tsoa lijong tsa hau, u ntse u lokela ho ba hlokolosi ka lijo tseo u li eketsang sandwich ea hau. Ho eketsa lisebelisoa tse fosahetseng ho ka eketsa khaello ea hau ea k'halori - le lehlakoreng la hao.
Bohobe
Bohobe ke karolo ea bohlokoa ea sandwich ea setso. Ka bomalimabe, ba ka boela ba fana ka lik'hilojule tse ngata ho sandwich. Mefuta e meng ea bohobe e nang le fiber e ngata e nang le sesebelisoa e ka u thusa ho boloka mahlaseli a kotsi a k'holeseterole, hammoho le thuso ho bophelo bo botle ba 'mele. Leka tse ling tsa lithuso tse thusang ha u khetha bohobe bo nang le pelo ea sandwich:
Khetha lijo tsohle. Ho e-na le ho khetha bohobe bo tšoeu, bo hloekisitsoeng bakeng sa sandwich ea hau, khetha lijo tsohle tsa lijo-thollo. Bohobe bona bo phahame ka fiber e sesebelang e ka thusang maemong a hau a LDL hore a phele hantle. Mehlala ea bohobe bo boholo ba lijo-thollo e kenyelletsa bohobe bo feletseng ba koro, bohobe ba lijo-thollo tse leshome le metso e 'meli, kapa bohobe bo entsoeng ka buckwheat, spelled kapa phofo ea harese.
Sheba li-carbohydrate le fiber. Pontšo e 'ngoe ea bohobe bo phetseng hantle ke lik'habohaedreite le fiber. Ha e le hantle, bohobe bo lokela ho ba boemong bo phahameng ba fiber mme bo na le tsoekere e hloekisitsoeng e fokolang.
Lijo tse ling tse fumanehang khoebong li ka 'na tsa eketsa tsoekere, kahoo u lokela ho hlahloba lebokose la phepo e nepahetseng ka har'a liphutheloana tsa lijo.
Kopanya eona. Na u jeoa ke setlolo sa setso? Leka ho phuthela lisebelisoa tse ling ka lettuce kapa etsa sekoahelo se nang le lisebelisoa tseo u li ratang. Tsela e 'ngoe e nang le phekolo e ntle e tla be e le ho kenya lintho tse ling tsa sandwich tseo u li ratang haholo ka pokothong eohle ea koro.
Litlatse tse monate
Pelo ea sandwich e ka ba le hoo e ka bang letho. Leha ho le joalo, ke karolo ena ea sandwich e ka boela ea kenya lik'hilojule tse eketsehileng le mafura a mangata - le ho senya lijo tsa hau tsa ho theola k'holeseterole. Ho boloka sandwich ea bophelo bo botle ha hoa lokela ho ba bobe-kapa ho fokotsa liqeto tsa hau - ka litlhahiso tse bonolo:
Meroho - U ke ke ua ba le tse ngata haholo ho sandwich ea hau. Ha e le hantle, u lokela ho etsa hore ho be le ntlha ea ho eketsa meroho e seng kae ho sandwich leha e le efe eo ue etsang. Meroho e ka eketsa tlhaho le tatso ho sandwich. Ho phaella moo, likokoana-hloko li na le li-phytosterol le lik'hemik'hale tse ling tse phetseng hantle tse ka thusang ho fokotsa li - cholesterol tsa LDL . Le hoja lettuce le langa le le lej ke likhetho tsa khale tse khethiloeng bakeng sa sandwich, hoo e batlang e le meroho leha e le efe e ka kenyelletsoa sandwich.
Ho etsa ntho e fapaneng hanyane? Kenya litholoana kapa spinach ho e-na le lettuce. Ho e-na le litekanyetso tsa hau tsa setso, eketsa likomkomere tse halikiloeng, lihoete tse khabisitsoeng, lihloaare tse ntšo, selae sa avocado kapa oiee ho sandwich ea hau e latelang. Ho molemo le ho feta, ke hobane'ng ha u se ke ua eketsa lisebelisoa tsee kaofela?
Litholoana - Le hoja li se li tsebahala joaloka khetho, litholoana li ka eketsa tatso ho sandwich e sa tsitsang-haholo-holo haeba u labalabela ho hong ho monate.
Liapole tse khethiloeng, li-cranberries tse entsoeng ka majoe, lifate tse mashome a mabeli, kapa litholoana tsa citrus li ka etsa monate-le bophelo bo botle - ho eketsa sandwich ea hau.
Lijo - Hangata li nkoa e le karolo ea bohlokoa ka ho fetisisa ea sandwich, nama e ka boela ea e-ba mohloli o moholo ka ho fetisisa oa mafura a khotsofatsang - e ka eketsang lik'hilojule ho sandwich haeba ho fokotsa ke mafura haholo. Nama e kenyelletsoa ho kenyeletsa lijo tsa hau tsa k'holeseterole ka mokhoa o leka-lekaneng. Mona ke litsela tse ling tsa ho kenyelletsa nama ka sandwich ea hau, ntle le tšusumetso e matla ea lijo tsa hau tsa k'holeseterole:
- Sebelisa maqeba a boima - Lijo tse ling ha li na mafura a mangata, tse ka etsang hore li be khetho e molemo ho feta ho fokotsa fatše. Leka lintlha tsena tse thusang ho khetha lijo tse lutlolohang bakeng sa sandwich ea hau.
- Eketsa tlhapi ho e-na le - Fish e ka ba mokhoa o babatsehang, o nang le pelo o kenyeletsang sandwich. Salmon le tuna li na le oli e nang le phepo e ntle ea omega-3 e ka thusang pelo ea hao hore e phele hantle 'me li-triglycerides tsa hau li phela hantle.
- Eketsa mefuta e meng ea nama - Ho eketsa linaoa kapa tofu ho sandwich ea hau e ka eketsa bongata le liprotheine lijong tsa hau - ntle le mafura a feteletseng.
Lijoe - Cheese e ka ba mohloli o motle oa khalsiamo - le mafura a mangata. Ha u batla li-cheeses ho ea ka sandwich ea hau, leka ho khetha li-cheesse tse fokolang mafura le lik'halori. Ntle le moo, baetsi ba bang ba na le likarolo tse nyenyane tsa chisi tse fumanehang pele ho khaola ho fokotsa lik'hilojule.
Ua Hasana
Sandwich e mengata e ka eketsa monate oa sandwich ea hau - le lik'halori haeba u sa hlokomele. Ha u batla li-spreads ho eketsa sandwich ea hau, kamehla sheba likarabo tsa lijo tsa tsoekere le mafura a mangata. Likeletso tse sireletsehileng tsa sandwich tsa pelo ea hau-sandwich e ntle e kenyelletsa:
- Oli ea veine
- Letaltare
- Lijo tse monate
- Oli ea mohloaare
Mefuta e meng e ka ba le tsoekere e feteletseng kapa mafura a ka boela a senya pelo ea hau-phepo e nepahetseng. Haeba u etsa qeto ea ho sebelisa mokhoa leha e le ofe oa liphatlalatso tse ka tlaase mona, o se sebelise hanyenyane kapa u batle mekhoa e tlaase ea mafura:
- Mayonnaise
- Ketchup
- Butter
- Ho apara ka litlolo
Monyetla oa ho aha mokotla o loketseng oa lijo tse nang le k'holeseterole e sa feleng o fane ka mefuta e mengata ea lijo tse phetseng hantle tse fumanehang ho uena. Ho kopanya sandwich ea hau le lisebelisoa tse ntle ho ke ke ha e-ba feela ho netefatsa lijo tse monate le ho tlatsa lijo - ho tla boela ho thuse hore pelo ea hau e phele hantle.
Lisebelisoa:
Whitney EN le SR Rolfes. Ho utloisisa phepo e nepahetseng, tse 14. Khatiso ea Wadsworth 2015.