20 Hutano Conditions (Uye 8 Asina Hutano)

Zvemukati

• 1. Pesto

Kuwedzera zvinwiwa kuzvikafu zvako inzira yakanaka yekukwidza kunaka uye - zvinogona - kuwedzera mabhenefiti ehutano.

Nekudaro, mamwe macondiments ane zvisizvo zvisina hutano sezvakaita zvekuwedzera zvekuwedzera uye huwandu hwakawanda hwemunyu wakawedzerwa neshuga.

Makemikari ane hutano akaderera mune yakawedzerwa shuga uye kurongedza zvinovaka muviri mapuroteni, mafuta ane hutano, uye fiber.

Heano makumi maviri makondomu ane hutano ayo ese ari maviri anonaka uye ane hutano.

1. Pesto

Chinyakare pesto isuto inogadzirwa nemashizha ebasil matsva, maorivhi, Parmesan chizi, uye nzungu dzepaini.

Pesto isosi yakanaka yezinc - chicherwa chakakosha kuhutano hwemuviri, kupora kwemaronda, uye kukura kwekukura. 1/4-mukombe (64-magiramu) anoshandira echinyakare pesto inopa 8% yeReferensi Yemazuva Ekutora (RDI) yeiyi mineral ().

Iyo yakakwira zinc yezvinyorwa zve pesto inoita iyo yakanakisa condiment yevanodya nyama. Vezvirimwa vangangoda makumi mashanu muzana ezingi pazuva pane vasiri-varimi nekuda kwekudzikira kwekuwanika kwezvirimwa-zvinobva zinc ().

Iwe unogona kuwedzera pesto kuhuku yakabikwa, ishandise sepasta muto, kana kuiparadzira pane sangweji kana flatbread.

Ingo chengeta mundangariro kuti pesto inogona kunge isinga fanane nevakaomesesa vezvinodyiwa. Cheese inowanzo gadzirwa uchishandisa rennet, seti ye enzyme inotorwa kubva mudumbu remhuru.

• Ranch kupfeka. Ranch kupfeka yakakwira mumacalorie ane 2 mashupuni (30 ml) inopa 129 macalorie. Funga nezve saizi yekushandira kana uchishandisa ichi kupfeka kana kutsiva imwe yakaderera koriori imwe sarsa.
• Mafuta-asina saladhi kupfeka. Kunyangwe yakadzikira mumacalorie, kupfeka-kusina mafuta kunowanzo kuve neshuga yakawedzera uye munyu pane avo vane mafuta akazara. Panzvimbo iyoyo, shandisa saradhi kupfeka yakagadzirwa kubva kune yakanaka, yakaderera-shuga zvigadzirwa ().
• Barbecue muto. Iyi muto inowanzo ine yakawanda yakawedzerwa shuga, ine 2 mashupuni (30 ml) kurongedza pamusoro pegiramu gumi (matatu mashupuni).
• Pancake manyuchi. Sirasi inowanzo ine yakakwira-fructose chibage sirasi (HFCS). Kunyanyisa kudya kweHFCS kwakabatana nechirwere chemwoyo, kufutisa, uye mhando 2 chirwere cheshuga. Senzira ine hutano, shandisa maple syrup (42,,,).
• Queso. Mazhinji queso ane zvinowedzera sezvinoita monosodium glutamate (MSG). MSG yave ichibatanidzwa nekurema, asi kumwe kutsvagurudza kunodiwa. Senzira ine hutano, shandisa chizi kana mbiriso yekudya (,).
• Margarine. Mazhinji margarine zvigadzirwa zvine zvisaririra zvemafuta ekufambisa. Ongororo dzakawanda dzakabatanidza rudzi urwu rwemafuta kuchirwere chemwoyo. Shandisa mafuta ane hutano semafuta emuorivhi kana bota-rakadyiwa ruomba panzvimbo ().
• Teriyaki muto. Teriyaki muto wakakwirira mune sodium, ine chete 2 mashupuni (30 ml) inopa anopfuura makumi matanhatu muzana yeiyo RDI yemaminerari aya. Kudya-kwakanyanya sodiamu kwakabatanidzwa nemamiriro asingagumi senge chirwere chemwoyo uye sitiroko ().
• Zvigadzirwa zvinotapira. Zvimwe zvidzidzo zvekucherechedza zvinobatanidza zero-calori zvinotapira kune kufutisa. Zvakadaro, iko kutsvagisa kwakasanganiswa. Zviri nani kudzora zvinotapira zvakagadzirwa mukudya kwako (,).

Ingo chengeta mundangariro kuti pesto inogona kunge isinga fanane nevakaomesesa vezvinodyiwa. Cheese inowanzo gadzirwa uchishandisa rennet, seti ye enzymes inotorwa kubva pamhuru mudumbu.