I-pizza iwukudla okulula okuthandwa abantu babo bonke ubudala. Ngezinketho eziqandisiwe, ukulethwa, ukuphuma, ukubhaka ekhaya, nezinketho ze-gourmet, i-pizza ilingana cishe nanoma yisiphi isenzakalo. Nakuba ukuzitika ngezikhathi ezithile enguqulweni yezohwebo kulungile, uma kuwukudla okuvamile ekudleni kwakho, ungase ufune ukucabanga kabusha ngokudla kwakho. I-pizza ingaba inketho enempilo uma ugwema okunamafutha, ufulawa ocolisisiwe, nezinguqulo zenyama egayiwe.
Amafutha, ama-calories kanye ne-sodium
Abenzi be-pizza yezentengiselwano, kusukela ezindaweni zokudlela eziwuchungechunge kuya ezinguqulweni eziqandisiwe ezitolo ezinkulu, bahlinzeka ngezinhlobonhlobo ezicishe zingapheli zoqweqwe oluncane, ushizi, nezinhlanganisela zokugcwalisa. Ukunikezwa okujwayelekile okungamayintshi angu-35 kuqukethe i-classic-crust cheese pizza phakathi kwama-calories angu-250 no-350 namagremu angu-10 kuya kwangu-17 amafutha. Ukwengeza i-pepperoni, isoseji, noqweqwe olugcwaliswe ushizi kuletha ikhalori namafutha adlayo afinyelele cishe kuma-calories angu-500 ngokukhonza ngakunye namagremu angu-26 wamafutha.
Izindawo zokudlela ze-pizza "Gourmet" ezinikeza ama-pizza amancane azihambi kangcono ngama-pizza aqukethe amakholori aphakathi kuka-1.400 no-1.700 namagremu angu-30 wamafutha iyinye. Ukudla ama-calories amaningi kungabangela ukukhuluphala. Amafutha aphezulu kulawa ma-pizza avela kakhulu amafutha agcwele, ngakho-ke kungenzeka kakhulu ukuthi kwandisa amathuba okuba nesifo senhliziyo.
Ngaphezu kokuba nama-kilojoule amaningi namafutha, ama-pizza okuhweba anjalo i-sodium ephezulu, ngamamiligremu angama-500 kanye nama-700 ngokuphakela ngakunye. Ama-pizza aqandisiwe ngokuvamile aqukethe ngaphezu kwama-milligrams angu-900 e-sodium ngocezu ngalunye (futhi khumbula ukuthi ochwepheshe bezempilo batusa ukuthi ukudla kwansuku zonke kwe-sodium kube ngaphansi kuka-1.500 mg). Ukujabulela ukuthatha noma i-pizza efriziwe kuzokubangela ukuthi udlule njalo lo mgomo, okuholela ekutheni ukugcinwa kwamanzi nokwandisa ingozi yomfutho wegazi ophezulu.
3 Imiphumela Emibi Yokudla I-Pizza Nsuku Zonke
Ama-carbohydrate acwengekile enziwa ngama-carbohydrate acutshungulwa kakhulu futhi aguqulwa. Ukudla okwenziwa ngofulawa omhlophe noshukela kuyacolisiswa. Ngeshwa, abaningi bethu badla ama-carbohydrate acolisisiwe nsuku zonke. Iziphuzo ezibandayo, uswidi, ama-muffin, amakhekhe, ama-dessert, nezimpahla ezibhakiwe akukhona kuphela ukudla okunikeza ama-carbohydrate acwengisisiwe. Ungathola futhi inala kokusanhlamvu kwasekuseni, izinkwa, amabhanisi, inhlama ye-pizza, ama-crackers, irayisi elimhlophe, i-pasta emhlophe, ama-pretzels, nama-chips. Ngaphezu kokuntula imisoco ebalulekile, ama-carbohydrate acolisisiwe angaba nomthelela omubi empilweni yakho nokuphila isikhathi eside.
Ukukhuluphala
Ama-pizza aqukethe amakhalori amaningi angenalutho nanganelisi. Ngoba lokhu kudla akuwuniki umzimba wakho imisoco oyidingayo, azikhuthazi ukusutha futhi empeleni ziholela ekufisweni okwengeziwe kwe-carb nokudla ngokweqile. Abantu abaningi banomuzwa wokuthi bayimilutha yama-carbohydrate acolisisiwe futhi abakwazi ukuyeka ukuwadla. Omunye wemiphumela emibi eyinhloko ehambisana nama-pizza ukukhuluphala. Uma uyisebenzisa njalo, maningi amathuba okuthi ukhuluphele noma ukhuluphele, okukubeka engcupheni yokungenwa izifo ezingelapheki.
Izifo zenhliziyo
Abantu abaningi bakholelwa ukuthi amafutha kuphela angathinta amazinga akho e-cholesterol yegazi kanye nephrofayili yengozi yenhliziyo, kodwa ama-carbohydrate acwengiwe anendima ebalulekile okufanele ayidlale. udle pizza can ukwandisa i-triglycerides yakho, uhlobo lwamafutha ajikeleza egazini, okuthi kwandisa ingozi yokuhlaselwa yisifo sohlangothi nesifo senhliziyo. Ama-carbohydrate acwengekile futhi yehlisa amazinga akho e-HDL cholesterol, ezinendima yokuvikela imithambo yakho ekunqwabeleni koqweqwe lwezingqimba kanye ne-atherosclerosis. Ngaphezu kwalokho, inani elikhulu likashukela elijikeleza egazini ngemuva kokudla ama-carbohydrate acwengekile nawo angakwazi limaza imithambo yakho futhi ubenze bathambekele kakhulu ekuvimbeni.
Diabetes
Ushukela ophezulu kanye nesitashi sama-carbohydrate acolisisiwe angakhuphula ngokushesha amazinga kashukela egazini ngemva kokudla. Ama-pancreas akho kufanele asebenze kanzima uma udla lezi zinhlobo zokudla ukuze ukhiqize i-insulin eyanele ukuzama ukulawula amazinga kashukela egazini. Uma unesifo sikashukela, amazinga kashukela egazini angase aphume kalula ekulawuleni ngemva kokudla i-pizza. Futhi, uma ungenayo isifo sikashukela, ukusetshenziswa njalo kwama-carbohydrate acwengiwe kungakhuphula amathuba akho okuthuthuka ngokuthuthukisa isisindo futhi kuqede amanyikwe.
Nciphisa ama-carbohydrate acwengekile
Ochwepheshe bezempilo bayeluleka ukuthi sinciphise ukusetshenziswa kwama-carbohydrate acwengekile ekudleni, ikakhulukazi okusanhlamvu okucolisisiwe nokudla okunoshukela owengeziwe. Ziphonsele inselelo ukuthi ukhiphe ushukela owengeziwe nakho konke ukudla okuqukethe ufulawa omhlophe noshukela ekudleni kwakho inyanga yonke. Nakuba kungase kube nzima ekuqaleni, izifiso zakho zizophela kancane kancane. Funda amalebula okudla bese ushintsha okusanhlamvu okucolisisiwe ufake okusanhlamvu noma nini lapho kunokwenzeka. Ukwanelisa izinyo lakho elimnandi, khetha izithelo ezintsha, amantongomane athosiwe, iyogathi engenalutho, noma ushokoledi omnyama ongamaphesenti angama-85.
Jabulela ama-pizza enziwe ekhaya anempilo
ongakhetha okunempilo
Ukwenza isipiliyoni sakho sokudla kwe-pizza sibe nempilo, engeza ushizi omncane. Futhi oda i-pizza ngemifino eyengeziwe yemifino futhi ugweme ukugcoba inyama ngangokunokwenzeka. Uma ungumthandi osemdala we inyama, i-ham noma inkukhu yizo ezinempilo kakhulu. Uma ungathola indawo yokudlela enikezela ngesisekelo esibanzi, kuhle! Uma kungenjalo, khetha njalo a isisekelo esihle ukuze unciphise ukudla kwakho ufulawa omhlophe ocolisisiwe, onikeza i-fiber encane futhi ungakhuphula amazinga kashukela egazini, okuholela ekufiseni nasekudleni ngokweqile.
Zenze ngendlela yobuciko
Ukunciphisa ukusebenzisa kwakho ama-pizza okuthengisa akusho ukuthi kufanele uklwebhe i-pizza ngokuphelele. Ungenza izinguqulo zokuzenzela ezanelisa izifiso zakho futhi zidinga ukudla ukudla okunempilo. Kunoma iyiphi iresiphi yenhlama ye-pizza, shintsha ufulawa kakolweni ngesigamu ufulawa omhlophe ukuze uthole uqweqwe okunomsoco. Zenzele eyakho i-sodium ephansi ne-tomato puree engafakwanga usawoti, isinongo sase-Italy, u-garlic ogayiwe, kanye nengcosana kasawoti wasolwandle. Phezulu nge-part-skim mozzarella nemifino egazingiwe noma eyosiwe. Faka kuhhavini oshisayo bese upheka kuze kube yilapho uqweqwe lubushelelezi futhi ushizi uyancibilika.
Ungenza futhi izinguqulo ezisheshayo ze-pizza enempilo usebenzisa isinkwa se-pita njengamagxolo. Gcoba uqweqwe ngezingcezu ezimbalwa zikatamatisi omusha, u-garlic ogayiwe, nengcosana kasawoti. Phezulu nge-part-skim mozzarella kanye noshizi weParmesan ogayiwe. Hlanganisa bese wengeza amaqabunga e-basil amasha ngaphambi kokukhonza.