U-Dieters uvame ukukhetha isaladi njengendlela yokudla ngoba bacabanga ukuthi kuzobasiza ukuba banciphise isisindo. Kodwa izikhathi eziningi isaladi abakwenzayo ekhaya noma ukuthi bayalale endaweni yokudlela igcwele amafutha nama-khalori. Umphumela wukuthi bathola isisindo kunalokho.
Uma ufuna ukunciphisa ngokushesha, gwema lezi zingxube eziyishumi ezingenampilo zesaladi. Nakuba ziyizithako ezithandwayo kuma saladi amaningi, zengeza inani elincane lokudla okunomsoco ekudleni kwakho. Esikhundleni salokho, bagcwalisa isaladi lakho eligcwele amagremu amafutha angenalutho namakhalori engenamsebenzi.
1 - i-Bacon
I- bacon elayishwe phezulu kwesisindo sakho esithandayo sokulahlekelwa isaladi singase sengeze ama-calories angu-400 nama-gramu angu-30 we-fat kuya kokudla okuphelele. Yiqiniso, inombolo izoxhomeka ukuthi ingabe ibhethoni ingeziwe kangakanani. Kodwa i-bacon kunoma isiphi isaladi kufanele ikhulise inani lamafutha nekhalori ophahleni.
Ngakho-ke ama-toppings wesitayela se-bacon noma angcono? Akunjalo Empeleni. Ama-bits amaningi ahlotshisiwe (ama-flavored) ayenziwa ngempela enyameni, ngakho anikezi nzuzo yokudla okunomsoco. Eqinisweni, ezinye ziqukethe amafutha we-trans, usawoti futhi, ukholelwa noma cha, ushukela! Ngakho-ke weqa ama-toppings asosawoti, anamafutha futhi wengeze i-crunch kanye ne-flavour ngemifino enomsoco efana ne-radishes noma i-pepper .
2 - ama-Croutons
I-Croutons ayisona ababi kakhulu uma kuziwa ezinhlekelele-zokudla, kodwa bangezela ama-calories kusuka okusanhlamvu okucutshiwe ngaphandle kokuhlinzeka nganoma iyiphi inzuzo yokudla okunomsoco. Futhi izikhathi eziningi ama-croutons ayomisiwe ukuze afake amafutha angadingekile ekudleni kwakho okunempilo okunye.
Uma wenza isaladi yakho, qaphela imikhiqizo ye-crouton ebukeka enempilo noma ephansi kwamakholori. Ubuningi bokukhonza obhalwe kumalebula amaningi wezintambo zokudla okunomsoco kuphela nje wezipuni ezimbili. Lokho mayelana namacroutons amabili! Uma ungeza inombolo yama-croutons abantu abaningi abangezile, cishe uzofaka amakholori angu-100 noma ngaphezulu kwesinkwa namafutha.
Uma uthanda kakhulu ukuba ne-crunch kancane ku-isaladi yakho, zama ukufaka isipuni noma amabili okusanhlamvu we-Grape-Nuts. Uthola konke ukuthungwa ngenzuzo ye-fibre yonke yokusanhlamvu.
3 - Crispy Anything
Inkukhu iyinhlanganisela yesaladi enempilo. I-Shrimp iyinhlanganisela yesaladi enempilo. Inhlanzi iyinhlanganisela yesaladi enempilo. Kodwa uma ufisa lokhu kudla emafutheni, awusenayo impilo. Ukudla okuthosiwe kugcwele amafutha namakhalori-ngisho nalapho ethosiwe ngamafutha anempilo .
Indlela engcono yokugwema ukudla okuthosiwe kusaladi lakho ukuthola ukuhlakanipha uma ufunda imenyu. Ukudla oku "crispy," "okushaywayo," "okunezinkwa," "okulukhuni," noma "okweqile" cishe kuthosiwe njalo. Uma ungaqiniseki, cela iseva yakho. Cela ukuthi ufake endaweni ekhishwe esikhundleni.
4 - I-Salad ekhilimu yokugqoka
Ngisho noma ugcwalisa isitsha sakho sesaladi enezithako ezinempilo, okunomsoco ongayichitha kalula ngokugqoka okomuncu. Hlola ikhalori izibalo zalezi flavour ezidumile.
- I-Blue Cheese : ama-kilojoule angu-146, ama-gramu angu-15
- Ukugqoka i-Ranch : ama-khalori angu-126, ama-14 amagremu amafutha
- I-Thousand Island : ama-calories angu-114, amafutha angu-11 amagremu
- Unkulunkulukazi ohlaza : ama-kilojoule angu-128, ama-gramu angu-13
Futhi uma ucabanga ukuthi ukugqoka okungenamafutha kungcono, cabanga futhi! Amaningi amaningi afaka ushukela ukukhokhela amafutha asusiwe. Futhi inani lekhalori alihlali liphansi njalo. Abanye bagijime ngamaphikori angama-60-80 nge-2 isipuni ekhonzayo.
Uma uthanda ukugqoka, unamathele ekusebenzeni okulodwa kwe-vinaigrette enempilo, okuzenzela. Noma yenza ukugqoka kwakho okhilimu ekhaya . Noma kungcono kodwa, gcwalisa isaladi lakho ngezithako ezihlwabusayo futhi weqa ukugqoka ngokuphelele.
5 - Izidlo zokuThuthukiswa ezenziwe
Kungumqondo omuhle ukwengeza amaprotheni kwisaladi yakho , kodwa ukudla okulungiselelwe okulondoloziwe akuyona into engcono kakhulu. I-Salami, isibonelo, inyama ethandwayo eyongezwa kuma-saladi amaningi okudlela. Ingxenye eyodwa encane ye-salami ineza ama-khalori angu-43 namagremu ama-3 amafutha emgqeni wakho. Ngenkathi lezo zinombolo zingabonakali kakhulu, isaladi ejwayelekile yokudla ingaba nezinhlamvu ezingu-4-5 ezibiza i-salami phezulu.
Uma uthanda inyama enesaladi yakho, unamathele enkukhu, e-turkey noma ngisho nasenhlathini. Kodwa khumbula ukuthi cishe yonke inyama enomsoco iphakeme kakhulu ngosawoti, ngakho-ke i- dieters ezama ukunciphisa ukudla kwayo ye-sodium ingase ifune ukunamathela ekudleni okugwetshiwe esikhundleni salokho.
6 - ama-Wontons
Izindawo zokudlela eziningi zinikeza ama-saladi wesitayela ase-Asia agcwele imifino enempilo kanye nenyama ephilile. Kodwa abanye bagcwalise isitsha sesaladi nezithako ezithosiwe njenge-wonton crispy. Bangase bafake ama-wonton ama-salad esikhwameni sakho noma ukugoqa ama-veggies kwi-wonton wrappers bese uwathoba. Noma ngabe yikuphi, inani lamafutha nekhalori yesaladi lakho liyakhuphuka futhi ukudla kwakho akusekho ukudla okunomusa.
Ngakho-ke kufanele usuke weqa isaladi yase-Asia ngokuphelele? Cha. Kodwa cela iseva yakho ukuthi isebenze isaladi ngaphandle kwama-wontons. Uzozigcina uzigcinela amakholori angu-100-200 no-7-13 amagremu amafutha ngokushiya ama-wontons.
7 - iTaco Bowl
Kunzima ukuthola isaladi le-taco enempilo. Kodwa indlela elula yokwenza i-taco isaladi enempilo ukweqa isitsha se-taco ethosiwe. Akuyona nje into ehlambalayo futhi engadingekile, kodwa igobolondo le-taco elithosiwe ngamasentimitha angu-8 linezela ama-calories angu-220 nama-gramu ayi-11 e-fat ekudleni kwakho.
Uma ufuna ukwakha i-taco isaladi enempilo ekhaya, sebenzisa isitsha njalo ugcwalise ngenyama enempilo ye-taco. Sebenzisa isifuba sezinkukhu zasolwandle noma umhlabathi omile. Nciphisa ukukhonza kwakho ushizi ukuya ku-ounce elilodwa kanye nokukhonza kwakho kwekhadada kuya kwezipuni eziyi-1-2. Gcoba isaladi yakho nge pepper ebabayo, utamatisi omusha, ummbila kanye nemifino ephunga kakhulu ukuze uthole ukudla okunomsoco we-tex-mex.
8 - Ukudla okune-Honey Glazed Foods
Iyiphi indlela enhle yokuthatha isithako se-saladi enempilo futhi yenze ibe yingozi? Yembethe uju. Ungase ubone inyama yenkukhu enamazinyo noma uju-oluvuthayo olwaluhlaza okweminye amamenyu esaladi, kodwa kaningi, uzobona amantongomane anokwenziwa uju.
Lokhu kungukudla okuhle okumele ugweme uma uzama ukugcina ushukela wakho udla ngaphansi kokulawula futhi unciphise inani lamakholori esaladini lakho. Ngokuvamile uzothola ama-walnuts noma ama-alimon aqoshwe uju enziwe ama-saladi asezingeni eliseningizimu. Bangezela ukunambitheka ekudleni kwakho, kodwa bangezela amakholori angadingekile.
Uma uthanda amantongomane esaladini lakho, engeza ukukhonza okuncane kwama-alimondi noma ama-walnuts. Uzokwazi ukuthola konke ukunambitheka nezinzuzo ezinempilo ezinikezwa ngamantongomane, kodwa ngaphandle kwamakholori engeziwe noshukela.
9 - Ushizi
Ushizi akuyona inkinga embi kwesaladi lakho. Izinhlobo ezihlukahlukene ezibizwa ngokuthi i-cheese, njenge-cheddar, inikeza amaprotheni ne-calcium. Kodwa futhi ungumthombo wamafutha agcwele. Ngakho uma ufaka ushizi esaladini lakho, kudingeka uqaphele ngenani olifakayo. Futhi njengoba iningi lethu lingekho kahle kakhulu ekulinganiseni noma ekulinganiseni ubungako besigaba, ngezinye izikhathi kungcono ukweqa ushizi.
Uma ufaka ushizi esaladini lakho, landela iziqondiso ezimbalwa. Okokuqala, qiniseka ukuthi ushizi wangempela. Kunezinhlobo eziningi "zokudla" ezitholakalayo esitolo sakho sokudla esinikeza ukunambitheka kwesiphuzo (nawo wonke amafutha) ngaphandle kokunikeza noma yiziphi izinzuzo zokudla okunomsoco. Okwesibili, ulinganisa ushizi ngaphambi kokuthi uyifake esaladini lakho. Ushizi olulodwa olulodwa luyisisindo esisodwa nje. Sebenzisa isilinganiselo sedijithali ukuze uqiniseke ukuthi awungeze ngaphezu kwalokho okudingayo.
10 - Inkabi
Ngisho noma inyama yenkomo ingaba yingxenye yokudla okunomsoco okunempilo , inyama yenkomo eyongezwa kuma saladi amaningi ngokuvamile ayixhomeke kakhulu. I-saladi ye-taco oyilungayo endaweni yokudla okusheshayo, isibonelo, ingaqukatha inyama yenkomo ephakeme kakhulu emafutheni agcwele nama-khalori.
Uma wenza isaladi yakho futhi ufuna ukwengeza inyama yenkomo, zama ukufaka isisindo esinamafutha, esibiwe. Uma uthanda ukunambitheka kokudla kwenkomo yenkomo esikhwameni sakho ungase uzame nokusebenzisa i-bison emhlabathini oyisisindo noma umhlabathi oqinile we-turkey.