Funda indlela yokwenza isaladi enempilo
Ukudla ama-saladi kuyindlela enhle yokunciphisa ukudla kwakho futhi wengeze izakhi ekudleni kwakho. Kodwa ukugxila kulelo bardi (noma i-friji yakho) kuyizinhlayiya zesaladi ezingenza amafutha akho nekhalori adle okungaphezu kokubona kwakho. Gcina isaladi yakho i-calories ephansi futhi isaladi isondlo ephakeme ngokukhetha izithako ezihlakaniphile.
Indlela Yokuthuthukisa Isaladi Ukudla
Esigodini sesaladi, thatha isikhashana ukubuka phezu kokukhethwa ngaphambi kokuba uqale ukulungiselela ipuleti yakho ukuze ungenzi amaphutha ejwayelekile e-saladi .
Uma uqala ukuqoqa isaladi yakho, unqwabelanisa imifino ephansi ekhalori elimibalabala ngokushesha. Zama ukuthatha cishe ama-third-fourths eplanethi yakho nemifino, ngakho-ke uzoba negumbi elincane lezinto eziphezulu.
I-Salad NutritionTip : Shintsha i-lettuce ye-iceberg emifino emnyama, njenge- lettuce yama-romaine noma isipinashi, njengoba iphakamisa ngamavithamini amaningi namaminerali.
Bese uhlose ukwengeza ama-veggies esaladini lakho ukuze unikeze i-crunch nombala.
Isaladi Ukudla Ithiphu : Okunye kokudla okunomsoco kunazo zonke ebhodini lesaladi nakho okungcono kunawo wonke futhi okuphansi kunamafutha namakholori.
- beet
- pepper
- iklabishi ebomvu
- izaqathe
- utamatisi
- ukhukhamba
- ubhontshisi
- amahlumela
- anyanisi
- uphizi
- amakhowe
Uma ungakaze udle izithelo kuma saladi akho, zama ukungeza ama-cranberries, izigaba ze-tangerine, ama-strawberries anezinyosi, ama-apple tincetu noma amagilebhisi abomvu. Bazokwengeza ubumnandi obungaphuthelwa uma ungena ngaphandle kokugqoka, futhi bazokwenza ngcono isaladi yakho yokudla, futhi.
Amaqiniso okudla okunomsoco we-Salad Toppings
I-scoop lapha futhi ifafaze lapho kungaholela ekhalini eliningi kakhulu.
Cabangela inani lekhalori lamanye alawa ma-toppings adumile:
- chow mein noodle (½ indebe) - ama-khalori angu-118
- amantongomane (1 Tbsp) - ama-calories angu-50
- i-cottage shies ejwayelekile (½ indebe) - ama-calories angu-116
- ama-pepperoni tincetu (1 oz.) - ama-calories angu-140
- ama-noodle othosiwe (½ indebe) - ama-klori angu-172
- izinhliziyo ze-artichoke ezinamanzi (1 oz.) - ama-calories angu-60
- isaladi lezambane (½ indebe) - ama-khalori angu-179
- isaladi ye-tuna (½ indebe) - ama-calories angu-192
- ushizi oluhlaza okwesibhakabhaka (1 oz.) - amakholori angu-100
I-Macaroni noma isaladi le-pasta ngokuvamile iqukethe inani elikhulu lama-mayo (elihlinzeka cishe ngamakholori angu-100 ngepuniji ngalinye). Khipha isigamu sehafu nje ye-macaroni noma isaladi le-pasta, futhi uzofaka amakholori amakhulu esaladini lakho ngesikhathi esisodwa swaop.
I-Croutons ingafaka cishe ama-khalori angu-90 ngenkomishi yesiqingatha. Croutons ezenziwe ngamakhemikhali zivame ukungeza amafutha futhi angase abe othosiwe ngokujulile. Uma nje ungeke ube nesaladi ngaphandle kwabo, cwilisa nje umbhangqwana up futhi usakaze wonke isaladi yakho; uzothola ezinye ze-crunch ne-flavor nama-calories ambalwa.
I-Cheddar ushizi yinto abantu abaningi abafafazayo kuma saladi abo ngaphandle komcabango. Kodwa akuyona into enhle kakhulu, njengoba iningi lama-khalori alo livela kumafutha. Amapuni amabili we-cheddar ushizi ama-calories angu-114. Uma ungeke usho u-no ushizi, qiniseka ukuthi usebenzisa ushizi we-shredded. Kulula ukuhlakazeka kuyo yonke isaladi yakho futhi ngenxa yalokho uzosebenzisa kancane. Noma, cabanga ukuzama ushizi onamandla, njenge-Parmesan noma i-feta, ngoba inani elincane kakhulu lihamba ngendlela ende.
Ama-beet ashisayo, imifino exutshwe emanzini, i-utamatisi kanye nesaladi ikhukhamba, isanqante kanye nesaladi lesomisiwe kanye nesaladi lesithathu yebhontshisi kufanele ilandelwe ngokulinganisela.
Ngokuvamile ziboshwe ngamafutha. Nakuba amafutha "amahle" emafutheni omnqumo anika izinzuzo, ama-calorie ayo abala , nawo, ngakho kungenzeka ukuba nenento eningi kakhulu.
Isaladi Ukudla Ithiphu: Yisho i-adios kugobolondo ethosiwe uma uthola isaladi le-taco; igobolondo yedwa iqoqa amakholori angu-300.
Yenza isaladi enempilo namaProtheyini
Ukwenza isaladi yakho ifakwe emibhodlweni yakho, kubalulekile ukwengeza umthombo wamaprotheni wokuvuselela umzimba . Ezinye izinketho ezinhle zeprotheni yizi:
- amaqanda abilisiwe
- amaqanda abamhlophe
- inkukhu elinejiwe
- ama-shrimp abilisiwe
- salmon elinejiwe
- isifuba se-turkey esithosiwe
- i-tuna egcwele amanzi
Isaladi Ukudla Ithiphu: I- Salmon inikeza i-omega-3 fatty acids, okwenza kube yinto enhle yokuthuthukisa impilo yenhliziyo ngenkathi ithola amaprotheni.
Uma ungadli inyama, khumbula ukuthi ungathola amaprotheni kusuka kwezinye izidlo zokudla kwe-saladi njenge:
- tofu
- lentile
- i-garbanzo ubhontshisi
- ubhontshisi omnyama
Okunye ukudla okungeyona inyama, njenge-walnuts, ama-almonds, nama-avocados, inikezela kokubili amaprotheni namafutha amahle. Buka izingxenye zakho, nakuba- amakholori e-avocado , isibonelo, angonakalisa ukudla kwakho.
Isaladi Ukudla Ithiphu: Khetha amantongomane aqoshiwe ngaphezulu kwe-slivered noma ephelele ukuze ukwazi ukusakaza kuwo wonke isaladi yakho ngakho-ke, sebenzisa kancane.
Isaladi Ukugqoka Ukudla
Ukuzikhethela kwakho ukugqoka kungenza noma kuphule isaladi lakho eliphelele lama-calories. Ezinye izimpahla zokugqoka ezimnandi zihlanganisa amakhulu ama-kilojoule namagremu angenakubalwa amafutha agcwele. Ngisho nokugqoka amafutha omnqumo kunamafutha amaningi (nakuba kunamafutha enempilo).
Uma uzimisele ngokusika ama-calories esaladini lakho, weqa ukugqoka ngokuphelele. Cindezela ijusi lemon phezu kwesaladi yakho ye-citrus elula noma udla isaladi nje. Uma ufaka izithako ezinambithekisayo, ngeke uphuthelwe amafutha engeziwe.
Uma uthanda ngempela ukugqoka, hamba ne-vinaigrette. Engeza isigamu salokho ongakufaka ngokujwayelekile ukunciphisa amafutha akho. Ungenza futhi i-vinaigrette yakho ngamakhalori ambalwa, nakuba ochwepheshe bezokudla baqaphele.
Umlobi wePookbook uK Katie Workman uphakamisa ukuthi ungandisa izithako ezinjengama-herbs, lwesinaphi, ama-shallots noma ama-anyanisi okwengeza ukunambitheka ngaphandle kwama-khalori. Kodwa uthi uzokwazi ukuhamba kuphela ngaleyo njenga kusukela ungakhulumi ingxenye yoketshezi.
Uthi futhi ungakwazi ukwengeza amanzi ekuphepheni kwakho kokugqoka ukuze unciphise amandla okugqoka futhi ulondoloze kuma-kilojoule. Uthi kungase kube ukushintshaniswa okukhohlisayo, noma kunjalo, ngoba kungavimbela ummulsion. "Kuwo wonke ama-3 wezipuni amafutha omnqumo ungangeza amanzi angaphezu kwe-1, kodwa qinisekisa ukuthi ususa ngempela i-vinaigrette ngaphambi nje kokuthi ugqoke uphonsa isaladi."
Umqashi uhlinzeka nge-vinaigrette yesilasi (i-salad dressing dressing) yokusebenza futhi iphinde ikhombise izindlela zokupheka ezilula ezilula ezilula ezilula zamasaladi ukuze uzame ekhaya lakho.
Izwi elivela
Sithanda amasaladi ku! Kodwa siyazi nokuthi akuwona wonke ama-saladi aphilile. Yenza izinqumo ezihlakaniphile ukuze ukhulise imifino yakho, uthole amandla amaprotheni, futhi ujabulele amafutha enempilo uma wakhe isaladi yakho. Ukudla isaladi enempilo elungiselelwe kahle kungaba utshalomali omkhulu ohlelweni lwakho lwesikhathi eside lwezempilo nempilo.