Isikhwama semifino ye-Spring Mix yengeza kakhulu ekudleni okunempilo.
Ingabe ubamba imifino yesaladi premixed uma wenza isitolo sakho samasonto onke? Umxube we-spring ohlanganisiwe ungenza ukulungiswa kwesaladi enempilo i-snap. Kodwa uyazi ukuthi zingaki ama-khalori esesimweni sakho seladidi? Hlola amaqiniso okudla okunomsoco we-ulethisi nemifino yengane ukuze uqinisekise ukuthi isaladi yakho inempilo njengoba ufuna.
Ama-Spring Mix Nutrition Facts
Imifino enamagatsha ebizwa ngokuthi "i-spring mix" ibhekwa njengezinkomishi ezimbili.
Kulokho kukhonza, uthola:
- ama-kilojoule: 15
- i-sodium: 65 mg
- ama-carbohydrate: 3 mg
- i-fiber: 1 mg
- amaprotheni: 1 mg
Ukuxubana kwentwasahlobo noma ingxube yemifino yengane ingaba inhlanganisela yezinhlobo eziningi zelethisi. Ukuxuba kwakho kungafaka:
- i-lettuce ibhotela
- i-arugula
- ingane isipinashi
- baby romaine
- i-oak green ulethisi
- lolla rosa
- i-red swiss chard
- i-tango ulethisi
- fisa
- radicchio
Ukuhlanganiswa kwezihlahla zemifino kunika amakholori ambalwa kakhulu namanoni. Kodwa lezi zixube ngokuvamile ziwumthombo omuhle we-vitamin A, i-vitamin C, ne-vitamin K. Bangase banikeze ne-calcium ne-iron. Uzothola inani elincane le- fibre uma udla ukuxuba kwentwasahlobo.
Ngakho kungani ubeka isaladi yakho ngengxube yentwasahlobo esikhundleni se-lettuce noma i-romaine e-iceberg ecacile? Ukudla nokuthungwa kudlala indima enkulu. Abanye abantu bathanda ukuthambisa okulula, okukhanyayo kwengane yemifino. Kodwa abanye bakhetha ukuthungwa kwe-iceberg okumnandi, okunamandla.
Imifino yesaladi ehlanganisiwe inikeza nokudla okunomsoco ngaphezu kwe-iceberg ecacile. Ngaphezu kokuchichima kwamavithamini A, K, noC, imifino ehlanganisiwe inikeza i-calcium engeziwe, i-potassium, i-magnesium ne-phosphorus ngaphezulu kune-iceberg.
Uzothola u-folate owengeziwe emifino ehlanganisiwe.
Izindlela Ezempilo Zokusebenzisa Imifino yeSaladi
Imifino yesaladi inikeza amandla amancane kakhulu (ama-calories), kodwa amavithamini namaminerali asiza ukusekela ukudla okunempilo. Inzuzo yangempela ye-saladi imifino, noma kunjalo, ivela endleleni oyisebenzisayo ngayo ukufaka ukudla okungaphezulu kwekhalori noma ukudla kwasekudla.
Lezi ezinye zezindlela ongasebenzisa isaladi enempilo ukufinyelela noma ukugcina isisindo esinempilo .
- Uma uyala isangweji lesidlo sasemini, ukhethe isaladi encane esikhundleni sefriji noma i-coleslaw. Lokhu kushintshana okulula kungagcina amakhulu ama-khalori nama-gram angama-fat amaningi.
- Yenza ubusuku obulodwa ngesonto ubusuku lwesaladi bese udala isaladi ehle kakhulu egcwele ama-veggies anemibala edilini kunokuba inyama namazambane. Lokhu kushintshana kukusiza ukuthi uhlangabezane nokudla okuphakanyisiwe okuyimifino bese ukhuthaza imikhuba enempilo emndenini.
- Thumela i-cheese kanye ne-mayo kusuka kusikiti sakho bese ungeza imifino yesaladi ekhukhulayo ukuze ungeze i-crunch ne-flavour.
- Gcwalisa ama-tacos akho ngemifino isaladi ukuze unciphise inani lamafutha aphezulu, izithako eziphakeme zikasawoti ozidlayo.
- Sebenzisa i-ulethisi (i-lettuce noma i-iceberg) esikhundleni sesinkwa sokwenza amafutha aphansi, ikhalori ephansi noma i-sandwich.
Awuqinisekile ukuthi ungenza kanjani isaladi enempilo? Isihluthulelo ukwengeza izithako eziningi eziphakeme kakhulu ze-fiber ngangokunokwenzeka futhi ukunciphisa inani lama-starchy, ama-fatty ingredients.
Isaladi enempilo Izithako zokwengeza
- imifino enemibala
- i-sliced echotshoziwe noma izithelo ze-cubed
- imbewu enothileyo (imbewu yamathambo, imbewu ye-chia)
- amantongomane anempilo (ama-alimondi)
- inyama enomzimba (inkukhu ekhishwe, i-turkey elinezinyosi, inyama yenkomo ephilile)
- ubhontshisi
- okusanhlamvu (quinoa, farro)
I-Salad Engaphansi Kwamaphilisi Enempilo Okunciphisa
- croutons
- amabhakede noma isitayela se-bacon
- ushizi
- toppings usawoti omuncu
- amanoni, usawoti ophakeme usondlo
Uma usuphethe isitsha (noma ipuleti) egcwele izithako ezinempilo bese ugqoka isaladi lakho ngekhalori ephansi , ukugqoka amafutha aphansi. Amanye ama-smart dieters alulaza ilamula kalamula kanye nenani elincane lamafutha omnqumo phezulu kwesaladi lawo. Kodwa ungenza futhi isembatho sakho sesaladi enempilo .
Ukukhetha nokugcina imifino isaladi
Kunezindlela eziningi ezahlukene zokuthenga imifino isaladi emakethe. Ngokuvamile kuvame izikhwama zemifino exubekile enomnotho kakhulu. Kodwa lezi zikhwama zingakwazi ukuchotshozwa phakathi kwezinye izinto zokuthenga ezokuthutha futhi ungagcina nemifino enonakele engenawo ukuthungwa okubucayi oyithandayo.
Imifino ebhokisini ingenye indlela. Ngokuvamile, lezi ziqukathi ze-clamshell zibiza kakhulu, kepha imifino yakho iyoba nethuba lokugcina ukuthungwa kwazo.
Okokugcina, ezinye izimakethe zikuvumela ukuba uzikhonze imifino egcwele isaladi ebhodini elikhulu eliphindaphindiwe njalo. Impendulo yale ndlela yukuthi imifino ingase ivuselele kunezihlobo ezilandelwe ngaphambilini. Kodwa kufanele ucele i-grocer ukuthi iqiniseke. Enye inzuzo yokusebenzisa indlela yokwenza usizo yukuthi ungathenga ncamashi inani olidingayo. Ngakho ayikho imfucuza noma izindleko ezengeziwe.
Uma uthola imifino isaladi ekhaya, uwagcine esiqandisini. Iningi labachwepheshe batusa ukuthi ugeze imifino yakho ngokushesha. Abanye batusa ukuthi uwabeke esitsheni esikhulu esembozwe epulasitiki noma esikhwameni sepulasitiki esikhishwe ngephilisi yephepha ngaphakathi. Ithawula lephepha liyakwazi ukumuncipha nokunciphisa umswakama ovela emaqabungeni ukuze bahlale behlanzekile futhi bekhulile.
Ezinye izazi zincoma ukuthi ugeze imifino yakho usebenzisa i-spinner yesaladi bese uzigcina ukhululekile ekhadini elihlanzekile le-crisper esiqandisini esinesigqoko sephepha. Le ndlela isebenza kangcono uma unezinhlobo eziningi zemifino isaladi okufanele uyigcine. Uma unemifino embalwa ungawagcina e-salad spinner nge-towels yephepha.
Imifino kungenzeka ukuthi ihlale ingentsha izinsuku ezinsukwini eziyishumi esiqandisini sakho