Ukusika Usizi Ofihliwe Nokukhetha Abamafutha Ocebile
Ukugqoka isaladi okuhlwabusayo kungaba ngempela ukwengeza isaladi. Akugcini nje ukwengeza ukunambitheka; amafutha angakwazi ukwenza ezinye izakhi emasaladi, ikakhulukazi amavithamini amaningi anamafutha kanye nama- phytochemicals , afinyeleleke emzimbeni wakho.
Inkinga yukuthi kunezigcawu ezimbalwa lapho befuna ukugqoka isaladi ephezulu esitolo.
Lezi ziwela ezinhlokweni ezine: ukukhonza usayizi, ushukela owenezelwe, amafutha angaphansi kwamakhulu, kanye nezinye izithako ezingase zibe izinkinga.
Usayizi Wokukhonza
Ukugqoka isaladi kungenye yalezo zokudla lapho uthanda ukungaqapheli ukuthi uhamba kanjani, futhi ngaleyo ndlela "iphutha lokubuthana" lingangena. Ngokwesibonelo, ama-1.5 amagremu we-carbohydrate ngokukhonza abikwa njengo-1 gram, okwenza kube yi-1 gram, ama-gramu angu-3 we-carb. Futhi, uma ubheka ama-calorie, angafaka phezulu ngokushesha.
Isipho esisodwa sokugcina ukulinganisa usayizi ozwakalayo ukuthi ngempela kuthatha isamba esincane sokugqoka amafutha ukugqoka amaqabunga esaladi. Inkohliso ukufaka imali encane endishini bese uphonsa isaladi kahle kakhulu. Lokhu akusebenzi nje kuphela amafutha angaphansi, kuyathandeka kangcono uma isaladi inembatho yokugqoka esikhundleni sokuthululwa phezulu.
Ama-Sugars engeziwe
Kuyamangalisa kangakanani ukuthi ushukela kanye nezinye izinhlobo ze-carbohydrate zengezwa kanjani ekugqokeni isaladi, ngakho-ke ukhokhela ukubheka ilebula ngaphansi kwe- "Total Total Carbohydrate" kanye nohlu lwesithako.
Ngezinye izikhathi kungase kube negramu ye-fiber ungasusa isamba se-carbohydrate isibalo ukuthola i-carbs net, kodwa lokho okuhlukile.
Ngokuvamile, ukugqoka okunciphisa amafutha kunokweshukela okwedlula ukugqoka "okujwayelekile". Isibonelo, ukugqoka isaladi kaGerard sikaKhesari kune-1 gram ye-carbohydrate ngamaspuni amabili ekhonzayo.
Umkhiqizo ofanayo une "ukukhanya" (okuncishisiwe-fat) kukaKhesari okugqoka okungamagremu ama-5 we-carbohydrate ngokukhonza, nezinhlobonhlobo ezingenamafutha anezigremu ezingu-9 ze-carb ngokukhonza-okuphezu kwesipuni seshukela sesipuni ngasinye sokugqoka .
Esinye isibonelo i-Kraft Buttermilk Ranch yokugqoka ene-2 amagremu we-carbohydrate ngokukhonza ngenkathi inguqulo engenamafutha iqukethe amagremu angu-11. Umklomelo wokuqala we-ushukela owodwa ekugqoka isaladi uya eBriannas 'Blush Wine Vinaigrette, ngo-14 amagremu we-carbohydrate for a isipuni ezimbili ekhonza.
Zama ukuthola izingubo ezine-zero noma i-1 gram ye-carbohydrate ngamasipuni amabili ekhonzayo, futhi akukho izithako ezishukela , ikakhulukazi ezitsheni ezine zokuqala ohlwini. Qaphela futhi ukuthi uviniga wama-balsamic uvame ukuba noshukela kuwo.
Amafutha Best
Amafutha amahle kunawo wonke ama-salads agqoka ama- fat monounsaturated namafutha amancane ama- omega-6 . Nakuba ama-omega-6 fat akuyona into embi nakwayo, abantu bavame ukuthola okuningi ekudleni kwabo. Emafutha olula okuthola futhi ehambisana nengozi, amafutha omnqumo mhlawumbe angcono kakhulu, ngamaphesenti angama-73 ama-monounsaturated nama-9 amaphesenti ama-omega-6. Ibuye inezinye izondlo ezinhle. Amafutha e-canola anamaphesenti angu-59 ama-monounsaturated nama-omega-6 angu-20.
Amafutha e-soya, amafutha abizayo kakhulu futhi asetshenziselwa kakhulu, ama-23 angu-monounsaturated nama-51 amaphesenti ama-omega-6. Nakulokhu, okuncane kuhle, kepha uma usebenzisa isaladi yokugqoka uzoba ufuna ukuhamba kude namafutha e-soy.
Lapho bebuka amalebuli, bambalwa babizwa ngokuthi "Amafutha Omnqumo Neviniga" kodwa isithako sesibili ohlwini, emva kwamafutha omnqumo, "kwakungama-soy and / noma amafutha e-canola". I-Newman's Oil Olive Oil neViniga yisibonelo salokhu.
Futhi, bhekani ngokucophelela ngamafutha ayingxenye ye-hydrogenated, cishe cishe wonke ama-trans-fat. Nakuba iningi labakhiqizi behlile lesi sithako ekugqokeni isaladi, sisabonakala ngezikhathi ezithile-isibonelo, ku-Wishbone Chunky Blue Cheese Dressing.
Ezinye izithako
Abanye abantu bakhetha ukuhlala kude nokudla okunolwazi olude lwezihlanganisi, mhlawumbe ngoba bangathanda ukudla ukudla eduze kombuso wemvelo noma ngenxa yokuthi bangathembi izithako abakwazi ukukusho. Abanye bathola ukuthi ukugqoka ngezithako eziningi ezingavamile nje akuyithandi njengento emihle, noma kube nokuthungwa okwenziwe-ukubeka. Isibonelo, kunezinhlobo ezimbalwa zesaladi zokugqoka emakethe isithako sokuqala noma sesibili samanzi. Lezo zigqoko zivame ukuba nemifino eminingi yemifino kanye nezinye izithako ukufaka "umzimba" emuva kokugqoka. Ungase uthole kunzima ukugqoka isaladi ngalezi "gloppier" zokugqoka.
Ukugqoka Okuhle KweSaladi: Yenza Yakho
Kulula kakhulu ukuthi wenze isaladi yakho yokugqoka. Udinga:
- Amafutha
- Uviniga noma ijusi lemon
- Usawoti kanye nopelepele
- Okuzikhethela: I-Herbs, izinongo, izithelo, ezinye izivunguvungu, lwesinaphi (isinaphi ngempela kusiza ukuyihlanganisa ndawonye ngakho ayihlukanisi kalula)
Isibalo samafutha ku-uviniga kufanele sibe ngu-3 kuya ku-1. Geza konke ndawonye emgodini noma whisk esitsheni. Yilokho okukhona kulokho.
Ukwenza ukugqoka okomuncu, qalisa imayonnaise kanye / noma ukhilimu omuncu njengesisekelo, futhi wengeze noma yikuphi ukuvutha okufunayo. Ukuxuba imifino ngokuvamile kuvame ukusebenza kahle nje-hlola ushukela noma i-carbs eyengeziwe. Ophuze ngeviniga noma ijusi likalamula uma ufisa.
> Umthombo:
> White WS, Zhou Y, Crane A, Dixon P, Quadt F, Flendrig LM. Ukulinganisa imiphumela yomthamo wamafutha we-soya e-salad egqoke i-carotenoid ne-vitamin-soluble biovailability etholakala emifino yesaladi. I-American Journal of Clinical Nutrition . 2017; 106 (4): 1041-1051. doi: 10.3945 / ajcn.117.153635.