Xilliga xagaaga, waxa ugu adag ee lagu ilaalin karo taam waa in la iska caabiyo dhammaan jirrabyada inta lagu jiro aperitifs aan dhammaadka lahayn oo inta badan dejinaya codka inta ka dhiman cuntada. Si kastaba ha ahaatee, macquul maaha inaad xagaaga ku qaadato diidmada martiqaadyada! Maxaa dhacaya haddii aad baratay inaad samayso doorashooyin sax ah oo wanaagsan? Halkan waxaa ah tilmaamo fudud laakiin aad waxtar u leh si aad ugu raaxaysato fiidkii macaan qoyska ama saaxiibada, adoon waligaa qaninin farahaaga!

Ka fiirso: cuntooyinka aadka loo habeeyey sida kuwa qallafsan ama cunto fudud oo aan lahayn qiimo nafaqo oo ah cadawga dhaarta ee khadkaaga! Sidoo kale ka taxaddar inaadan ku xad-gudbin miraha oleaginous (saytuun, yicib, laws, cashews ama pecans, iwm.) kuwaas oo si degdeg ah kor ugu qaada dheelitirka caloric leh 45% dufan (dufan) celcelis ahaan.

Had iyo jeer miiska saar khudaarta ceeriin: yaanyada cherry, dabocase, ulaha karootada, qajaarka, celery, rucubyada cauliflower, iwm. tapenade leh ama aan lahayn anchovies iyo kan kale oo lagu sameeyay caviar khudradda (yamaandhada, eggplants, waxaad leedahay doorasho!). Hummus sidoo kale waa sharad badbaado leh, sida khudaarta la shiiday (basbaaska, wadnaha artichokes, boqoshaada la miiray, iwm.)

1. Ku rid caleenta qafiifka ah ee saxan weyn oo ku rid daloolka caarada jiiska oo leh geedo yaryar ama isku dar ah tuna / yaanyo / majones oo macmal ah, tusaale ahaan. Daawaynta la dammaanad qaaday

2. Rootiga, ka fiirso inaad isticmaasho xaleef qajaar ah si aad ugu badasho rootiga. Dusha sare, waxaad ku dari kartaa dhammaan noocyada faafitaanka, gaar ahaan kuwa guriga lagu sameeyo: tuna rillette, kareem sardine, guacamole ama xataa tzatziki tusaale ahaan.

3. Haddii aad doorato faafinta dukaamada waaweyn, hubi inay ku jiraan wax ka yar 25% dufan (lipids), in ka yar 600 mg oo sodium ah (ama 1,5 g oo milix ah) 100 g oo lagu sameeyay saliid gabbaldayaha oo tayo leh. .