Ndị Dietitians na-edeba aha na-enye obere Atụmatụ Cholesterol Dessert Atụmatụ
Chee na obere cholesterol desserts adịghị mma iri nri? N'ebe a, ndị ọkachamara oriri na-edozi ahụ na-ekerịta ihe nzuzo ha iji mee ka ezé na-atọ ụtọ na ihe na-atọ ụtọ na obi-ike.
Lekwasị anya na Mkpụrụ
" Gbalịa apple, bred pear, nnukwu efere nke sorbet jupụtara na mango diced," ka Elizabeth Somer, MA, RD, bụ onye edemede nke "Rụ Ụzọ Gị na Obi Ụtọ" (Harlequin, 2009) na-atụ aro.
Ọ na-enyekwa ntụziaka na ị na-eri nri na mkpụrụ osisi na-acha oyi na-acha ma ọ bụ na-eme ka mkpụrụ ndụ ọhụrụ dị ọhụrụ na abụba chocolate syrup.
Mee Ngwa-Gị nke Ahịa
Iji mee ka ahụ nwee ezigbo ahụ ụtọ, "Gbalịa mee ka ị nweta ihe ọ bụla n'onwe gị," ka Marlo Mittler, MS, Rd nke Food Foodze na-ekwu na New York. "M na-atụ aro na ndị ahịa na-eji swaps dị ala, dịka dochie mmiri ara ehi na akwa na mmiri ara ehi 1% na akwa ọcha. M na-atụ aro ka ị ghee ọka ọṅụṅụ dị elu (na kọfị kọfị) ma gbakwunye ya otu muffin ma ọ bụ ihe oriri achicha iji mee ka ọnyà eriri. "
"Anyị maara na eriri ahụ na- enyere aka ịdọrọ cholesterol, ya mere nke a na-enye gị ohere ịnụ ụtọ ọgwụgwọ na iwepụ cholesterol n'oge ahụ," ka Mittler na-agbakwụnye.
Gbalịa Chocolate
Chocolate cholesterol nke enyi Alice Trivas, RD, CD nke Center for Nutrition, Salt Lake City, Utah. "Ụdị 'elu' (na ndị bara ọgaranya na koko) na-abụkarị ndị kasị elu na ihe oriri, ọ bụ ezie na ịchọrọ ịmara ihe ọdịnaya caffeine ha.
Ọzọkwa, inwe sweets dị ka akụkụ nke ihe oriri gị abụghị nke kachasị njọ na ọkwa cholesterol dị elu, ọ gwụla ma ihe oriri mbụ gị dabeere na sweets. Nwee obi ụtọ dị mma, igodo ahụ na- atọ ụtọ , "na-egosi Trivas.
Mee-gị-ejupụta
"Maka ihe nzacha nke na-atọ ụtọ ma dị ala na abụba na cholesterol, gbalịa cheese cheese 0% na-eme ka mmanya dị ụtọ na xylitol.
Tinye ihe almond wepu, na ufodu uzo chocolate choro, ma gbakota ya. Nke a bụ nchịkwa mocha cannoli, "na-enye Marietta Amatangelo, MS, Rd, Integrative & Functional Medicine Nutritionist na George Washington Center maka Integrative Medicine na Washington, DC.
A Apple A Day
" Apples nwere mmetụta dị ịrịba ama na mbelata cholesterol," ka Karen S. Vartan, Med, RD, na-ekwu, bụ onye na-edozi ihe na Silver Spring, Maryland. Ọ na-enye ahụmahụ onwe ya dị ka ihe atụ: "Na 61, ewetala m cholesterol site na 212 ruo 179 site na iri otu apụl, ụfọdụ oats, na ime minit 30 nke mmega ahụ ụbọchị anọ n'izu ọ bụla.
Gbalịa mee Karen kacha mma apple ntụziaka:
- Debe nnukwu apụl , jupụta obere ihe na jam, tinye almọnd almọm, na ngwa ndakwa nri ya maka minit 2-3.
- Na-ejedebe na-egbutu apụl a na-atagharị , na-etinye ya n'ime obere mbadamba mmanụ; fesaa na seasoned oat ngwakọta na akpọọ nkụ na 350 maka 15-18 nkeji. Iji mee oat topping, mix 2 Oats nke ochie na 2 tsp oat bran bido na 1/3 c. apụl ma ọ bụ ihe ọṅụṅụ oroma ma ọ bụ apricot nectar. Biri nkeji iri na ise. Gwakọta na otu kporo nke Butter Buds "butter;" fesaa n'elu chopped apụl; ájá na nutmeg na apple achịcha spice; ma jiri almọnd ole na ole chọọ ya mma. Na-eri dị ka a gwara gị.
- Iberibe ohuru ohuru n'ime aru ndi mmadu na-adi na ndi ozo . Iji mee ka ọ bụrụ na ị na-eri nri, tinye 2 tablespoons nke koko ntụ ntụ na 1 tablespoon nke sugar sweeter mix. Tinye 2-3 N mmiri na ngwa ndakwa nri 40 sekọnd ma ọ bụ ruo mgbe etisasịwo. Mee ka ị dị ire. A pụrụ iji mmiri ma ọ bụ koko ntụcha mee ihe iji gbanwee okpukpu. Tinye nkedo nke vanilla, pinch nke cinnamon na flakes abụọ na-acha uhie uhie, nke na-eme ka ekpomoko chocolate dịkwuo elu.