Talooyinka Cuntada ee Diiwaangashan waxay bixiyaan Talooyin Cunto Hilib oo Joogsan
Miyaad u maleyneysaa macmacaanka hooseeya ee macdanta qabta? Halkan, khabiirada nafaqada ugu sareeya waxay la wadaagaan qarsoodi ahaan inay ku qancaan iliga macaan ee leh wax macaan iyo caafimaad leh.
Xooga saar miro
" Tijaabi tufaax la dubay, khudaar cufan ah, maqaayad wata maqaarka la kariyey," ayaa ku taliyay Elizabeth Somer, MA, RD, oo ah qoraa "Cunto Jidkaaga Joogto" (Harlequin, 2009).
Waxa kale oo ay soo jeedinaysaa in ay cuna qabatey blueberries qaboojiyey ama cagaarsho strawberries cusub oo ku jira shukulaatada madow-yar oo aan lahayn dufan-madow.
Alaabta la Cuntay
Si aad u qancisid ilig macaan oo caafimaad leh, "Isku day inaad wax isku dubato," ayaa soo jeedinaysa Marlo Mittler, MS, RD Foodwise Nafaqeynta nafaqada ee New York. "Waxaan soo jeedinayaa in macaamiishu ay isticmaalaan isbeddel yar oo dufan leh, sida beddelidda caanaha iyo ukunta oo leh caano iyo ukunta caanaha 1%, waxaan sidoo kale ku talinaynaa in la jaro balaastar dhirta sare leh (oo ah booye digirta digirta) muffin ama cake isku dar ah si loo kordhiyo waxyaabaha faleedka ah. "
"Waan ognahay in fiber- ka ay ka caawineyso in ay dufaanto dufanka, sidaas darteed taasi waxay kuu ogolaaneysaa inaad ku raaxaysatid daaweeynta isla markaana aad u dillaacdo kolestaroolka," ayuu raaciyay Mittler.
Isku day shukulaatada madow
Shukulaatada mugdiga ah ayaa ah doorka dufanka leh ee Alice Trivas, RD, CD ee Xarunta Nafaqada, Salt Lake City, Utah. "Noocyada ugu sarreeya ee (iyo kuwa hodanka ku ah kookaha) waxay u muuqdaan inay ugu sarreeyaan nafaqooyinka, in kastoo aad rabto in aad miyir beesho waxyaabaha ay ka kooban yihiin.
Sidoo kale, macmacaanka sida qayb ka mid ah cuntadaada ma aha midka ugu badan ee suurtogalka ah ee heer-sare ah ee kolestaroolka sare, haddii aan cuntadaada asalka ah aad ugu salaysan nacnac. Ku raaxee macmacaan si dhexdhexaad ah, muhiimka ah ayaa ku raaxeysta , "ayuu yiri Trivas.
Sameynta Shahaadadaada
"Munaasabad macaan leh oo macaan leh laakiin ku yar dufanka iyo kolestaroolka, isku day% 0 ricotta dufanka dufanka leh xylitol.
Ku dar soo bixinta almond, iyo budada shukulaatada madow, oo isku dar dhammaan. Tani waa buuxinta mocha cannoli buuxa, "waxay bixisaa Marietta Amatangelo, MS, RD, Isdhexgalka & Takhasuska Daaweeynta nafaqada ee George Washington Xarunta Daawada Wadajirka ah ee Washington, DC.
Maalin Apple ah
" Tufaaxu waxa uu saameyn cajiib ah ku yeelanayaa dhimista kolestaroolka," ayuu yidhi Karen S. Vartan, Cun, RD, cunto yari ee Silver Spring, Maryland. Waxay soo bandhigtay khibradeeda shakhsi ahaaneed sida tusaale ahaan: "61 jir ayaan hoos udhigay baradarkayga 212 ilaa 179 adoo cunaya tufaax, qaar ka mid ah qurxinta, iyo qabashada 30 daqiiqo oo jimicsi afar maalmood toddobaadkii, waxna isma beddelin!"
Isku day in cuntada karen ee tafaariiqda ee Karen:
- Xidho tufaax weyn , buuxi cufan leh xoogaa macaanka ah, ku dar miraha jarjaran, iyo microwave ilaa 2-3 daqiiqadood.
- Jarsiiyo jarjar tufaax cufan , qaybo yar oo digsi yar, digsi greased; ku dul rusheeyaa weel qafiif ah oo dubo 350 daqiiqo 15-18 daqiiqo. Si aad u sameysid dusha sare, ku walaaq 2 Tbsp qubeyska qubeyska leh oo leh 2 xawaare cad oo la kariyey 1/3 c. tufaax ama casiir liin leh ama nectar khudradeed. Ha fadhiisan 15 daqiiqo. Isku qas in hal tsp oo ah Buds "Butter Buds" subag; ku rusheeya tufaax jarjaran; boodhka la jarjaray iyo tufaaxa tufaaxa; iyo qurxin leh yar yaryar. Naso sida lagu faray.
- Kala saar tufaax cusub si aad uhesho caleemaha qaniinka ah iyo qallajinta leh joodariga "fudge" . Si aad u sameysid suugo nacnac leh, ku walaaq 2 qaado oo ah budada kookaha leh 1 qaado oo ah sonkor macaan. Ku dar 2-3 Tbsp oo biyo ah iyo microwave 40 ilbiriqsi ama ilaa kala diri. Iska ilaali inaad udhaqaaqdo. Biyo dheeraad ah ama budada kookaha ayaa loo isticmaali karaa in lagu qaabeeyo dhumucda. Ku dar dhibicda vanaaniga, qanjirada qoraxda iyo laba flakes oo casaan ah, taas oo xoojisa dhadhanka shukulaatada.