Masu ba da ladabi da aka ba su suna ba da kyauta mai sauƙi-Cholesterol Dessert Tips
Ka yi tunani low-cholesterol desserts ba daraja cin? A nan, manyan masana'antun abinci masu cin abinci suna rarraba asirin su don gamsar da haƙori mai dadi tare da wani abu mai dadi da kyau.
Ziyarci Fruit
" Ka gwada apple, apple, pear, kwano na sorbet tare da mango mango," in ji Elizabeth Somer, MA, RD, marubucin "Ka Ci Hanyarka zuwa Farin Ciki" (Harlequin, 2009).
Har ila yau, ta ba da shawarar cin abinci a kan bishiyoyi masu launin shudi ko kuma sabo ne a cikin wasu 'ya'yan itace da ba su da kyauta.
Make-Your-Own Baked Goods
Don ƙosar da hakori mai kyau a hanyar lafiya, "Ka yi kokarin yin gasa da wani abu da kanka," in ji Marlo Mittler, MS, RD na samar da abinci mai gina jiki na Foodwize a New York. "Ina ba da shawarar cewa abokan ciniki suna amfani da swaps mai ƙananan, irin su maye gurbin madara da madara da madara tare da madara 1% da kuma fata masu fata. Na kuma bayar da shawara ga yin naman hatsi mai mahimmanci (a cikin kofi na kofi) da kuma kara da shi ga batter wani muffin ko gurasar cake don ƙara yawan abun ciki. "
"Mun san cewa fiber yana taimakawa wajen shawo cholesterol, don haka wannan yana ba ka damar jin dadi da kuma sauke cholesterol a lokaci guda," in ji Mittler.
Gwada Gilashin Wuta
Dark cakulan shine zabar cholesterol-friendly na Alice Trivas, RD, CD na Cibiyar Gina Jiki, Salt Lake City, Utah. "'Yancin' yancin 'yanci (da masu arziki a cikin koko) sun kasance mafi girma a cikin kayan abinci, kodayake kuna so su kasance san abin da ke cikin maganin kafeyin.
Har ila yau, ba da ladabi a matsayin wani ɓangare na abincinku ba shine mafi kusantar yin mummunan ƙwayar ƙwayar cholesterol ba, sai dai idan abincinku na farko ya kasance mai ƙarfi ne a kan sutura. Ji dadin sassauci daidai, maɓallin yana jin dadi , "fassarar Favas.
Make-Your-Own Filling
"Don kayan zaki da ke da dadi amma rashin a cikin mai da cholesterol, gwada kashi 0% cakuda mai yalwa mai dadi da xylitol.
Ƙara almond cire, da wasu duhu cakulan foda, da kuma Mix duk tare. Wannan shi ne kullun mocha cannoli, "ya ba da Marietta Amatangelo, MS, RD, Ma'aikatar Harkokin Magunguna da Magunguna a Cibiyoyin George Washington na Cibiyar Harkokin Kasuwanci a Washington, DC.
A Apple A Day
" Kwasfa suna da tasiri sosai kan rage yawan zazzaɓin cholesterol," in ji Karen S. Vartan, MEd, RD, mai cin abinci a Silver Spring, Maryland. Tana ba da kwarewa ta kansa kamar misali: "A shekara ta 61 na saukar da cholesterol daga 212 zuwa 179 ta cin apple, wasu hatsi, da kuma yin minti 30 na motsa jiki na kwana hudu a kowane mako, ban canza wani abu ba!"
Yi kokarin Karen ya fi so apple girke-girke:
- Tsayar da babban apple , cika zuciyar tare da bit na jam, ƙara yankakken almonds, da obin na lantarki da shi na 2-3 minti.
- Ƙarƙasa ta yanka ɗayan apple , wanda aka sanya a cikin karamin, kwanon greased; yayyafa shi da cakuda oat da kuma gasa a 350 na minti 15-18. Don yin ƙwan zuma oat, Mix 2 Tats tsofaffin hatsi tare da 2 tsp oat bran kunna a 1/3 c. apple ko orange orange ko apricot nectar. Bari zama na mintina 15. Mix a daya tsp na Butter Buds "man shanu;" yayyafa kan yankakken apples; ƙura tare da nutmeg da apple kek Spice; kuma ado da wasu 'ya'yan almond. Gasa kamar yadda aka umarce shi.
- Gasa sabon sabo a cikin tsaka-chunks da kullun tare da izgili "fudge" miya . Don yin izgili na fudge, tofa 2 tablespoons na koko foda da 1 tablespoon na sugar sweetener saje. Ƙara 2-3 Swan ruwa da injin lantarki 40 seconds ko har sai an narkar. Buga zuwa santsi. Ƙarin ruwa ko koko foda za a iya amfani dasu don daidaitawa kauri. Ƙara wani digo na vanilla, wani naman alade da kirfa da ɗakunan barkono biyu masu launin ja, waɗanda suke ƙara cin abincin gishiri.