Ukudla isaladi kumnandi, akunjalo? Ibutho elikhulu lemifino ehlwabusayo, imifino ehlukahlukene, futhi mhlawumbe amantongomane ambalwa noma ezinye izinto ezilukhuni, zonke zigcotshwe ngengxenye encane kakhulu yokugqoka. Empeleni, isaladi imoto enhle kakhulu ukuthola izithelo nemifino eningi ekudleni kwakho.
Kodwa isaladi enhle ingahamba kabi uma uchithela ama-toppings aphakeme kakhulu futhi ugqoke phezu kwezingqimba ze-ulethisi ecacile bese wengeza izinto ezehlukene eziye zacwiliswa ngokujulile. Nazi ezinye zezindlela ezivamile abantu abonakalisa amasaladi abo enempilo.
1 - Ukusebenzisa i-lettuce ye-Iceberg kuphela
I-lettuce ye-Iceberg ine-crunch nice kepha cishe ayikho inani lokudla okunomsoco ngaphandle kokuba umthombo wamanzi-kukhona amavithamini amaningi hhayi amakhodi amaningi. Futhi, njengoba ilula kakhulu, inqwaba ye-lettuce e-iceberg ivame ukukhala ngenxa yama-high-fat dressings.
Gcina isaladi yakho eceleni. Sebenzisa imifino emnyama, njenge-sipinashi, ulethisi weqabunga, i-arugula, imifino ye-dandelion, i- kale , i-watercress, namaqabunga ase-basil. Lezi zihlahla zivame ukucebile , amavithamini A, amaminerali kanye nama-phytochemicals.
2 - Ukusebenzisa ama-Croutons amaningi
I-Croutons ayengeze inani elikhulu lokudla okunomsoco, kodwa angafaka okuningi khalori. Ikhekhe elilodwa le-1/2 elikhonza amakhamishi linama-khalori angama-100.
Ngakho uma uthanda ama-toppings amancane, yenza lokhu esikhundleni-engeza isipuni noma ezimbili ze-walnuts ezikhethiwe noma imbewu ye-flax. Unayo ama-acids ama-omega-3 anhle kakhulu enhliziyweni yakho nasesimweni sezinzwa, kanye ne-fibre, okudingeka umzimba wakho udinga isimiso sokugaya ukudla okunempilo.
3 - Ukwengeza kakhulu i-Cheese
Ushizi nguDkt. Jeckyll noMnu. Hyde wezwe lokudla okunomsoco. Umthombo omuhle kakhulu we- calcium namaprotheni, ngakho-ke ngokuqinisekile ungafakwa kwisaladi enempilo , kodwa futhi ulayishwa ngamafutha e-sodium, agcwele, nama-calories.
Ngakho wenzani uma ungumuntu othanda ushizi?
Kulula! Vele uqaphele ukuthi ushizi oluningi osebenzisayo. Ukukhishwa ushizi kungama-ounces owodwa nengxenye-noma mayelana nosayizi wezinhlamvu zamadayisi. Hamba ushizi owomile onjengeParmesan noma wengeze amanye ushizi wehlisiwe. Zama amanye ama-substanti eshiqiza imifino ezenziwe ngemifino noma i-soy angafaka ubuhle be-cheesy ngaphandle kwama-calories angaphezulu.
4 - Ukukhetha ukudla okuthosiwe noma ama-Shekhi
Ukwengeza umthombo wamaprotheni onempilo kungaguqula isaladi ekudleni okulinganisiwe okuphelele. Kodwa ukwengeza imichilo ejulile-othosiwe noma izinhlanzi zokudla kwasemini zizoguqula isaladi yakho enempilo ibe yinhlekelele yezempilo.
Qaphela ama-salads we-taco. I-taco isaladi ejwayelekile eyenziwe ngenyama enomdlandla kanye nama-globs omuncu omuncu kwigobolondo le-taco ejulile ingaba namakhilomitha angaphezu kuka-1 000.
Gcina isaladi yakho igxile futhi isho ngokungeza isifuba esiphekiwe noma i-turkey, izinhlanzi ezimbalwa ezicijiwe noma ukufafaza izitshalo.
5 - Ukugxilisa isaladi yakho ngokugqoka
AmaSaladi avame ukugcwala isaladi-ngakho-ke igama-kodwa ngokudabukisayo, ukugqoka okuningi kwezokuhweba kuphakeme ngama-calories namafutha. Ukukhonza okulodwa okulodwa kweladidi kunezikhwama ezimbili kuphela futhi kunezindawo ezivela ku-100 kuya ku-200 kilojoule.
Hlanganisa isaladi yokugqoka bese ucindezela i-lemon fresh noma i-lame juice esaladini lakho. Noma yenza ubuciko nge-salsa njenge-topping, zama iviniga ye-balsamic ngaphandle kwamafutha. Uma uyala isaladi esitolo sokudlela, cela ukugqoka ukuze ukhishwe ohlangothini. Uzomangala ukuthi mangaki amakhalori ongayilondoloza.