Hlanganisa isaladi enempilo Izithako Ukuthola Imiphumela Ngesikali
Cishe uyakwazi ukuphonsa izithako ezimbalwa esitsheni ukwenza isaladi enempilo. Kodwa uyazi ukuthi ungenza kanjani isaladi enempilo yokulahlekelwa kwesisindo ? Izitolo zokudlela eziningi noma izaladi ezenziwe ngokwezifiso zinikeza ukunambitheka okumnandi nokudla okunomsoco kodwa ama-calories angaphezu kwalokho okudingayo ngesikhathi sokudla. Isaladi edla ukudla, ngakolunye uhlangothi, ihlanganisa izithako eziyinhloko ukusiza ukuvimbela indlala nokuthuthukisa umzimba wakho, kodwa ugcine amakholori ekulawuleni ukuze ubone imiphumela esikalini.
I-Salad Best Healthy Izithako Zokulahlekelwa Isisindo
Uma wakhe isaladi yokulahlekelwa isisindo, kubalulekile ukufaka izithako ezihlinzeka kokubili amaprotheni kanye ne-fiber.
- Ukudla kwamaprotheni kusiza umzimba wakho ukwakha noma ukugcina imisipha enempilo. Izicubu ze-muscle zisiza ukushisa ama-khalori amaningi emini, ngisho nalapho ungabonisi umzimba. Uma ubamba iqhaza ohlelweni lokuqeqesha amandla, ukudla amaprotheni amaningi kuzosiza imisipha yakho ikhule ngokushesha ukuze uthole umzimba onamandla, oqine kakhulu.
- Ukudla okune-fibre kukusiza ukuba uhlale unelisekile ngemuva kokudla kwakho ukuze udle kancane emini. Ukudla nge-fiber kuhlinzeka ngobuningi esiswini sakho ngakho-ke awunaso isifiso sokudla. Futhi uma udla ukudla nge-fibre engenayo, amakhilogremu ambalwa avela ekudleni ayagcinwa.
- Amafutha enempilo okwaneliseka. Kulula ukufaka amafutha esaladini. Sonke sithanda ukugqoka okomuncu nge-imayonnaise, ama-toppings okuthosiwe (afana ne-croutons), ama-bacon bits, ushizi, nezinye izinto ezithokozile. Benza isaladi inambitheke kahle. Kodwa lezi zokudla ngamafutha ngeke zenze okuningi umzimba wakho. Uma ubashintshisa amafutha enempilo, uzothola ukunambitheka nokwaneliseka kanye nomsoco omuhle womzimba wakho.
Uma ufaka izithako zesaladi ngeprotheyini ne-fiber, usiza ukugcina umzimba wakho esimweni lapho ukulahleka kwesisindo kulula.
Kodwa akusikho konke. Uma ugcwalisa isitsha sakho sesaladi egcwele lezi zithako ezihlakaniphile uhambisa ezinye izithako ezingabangela ukuzuza kwesisindo . Lokho kusho ukuthi akukho ndawo yekhalori ephakeme, izitha eziphezulu ezifaka amakhilogremu kuya esikalini namasentimitha kuya emgqeni wakho.
I-Healthy Salad Izithako (Uhlu)
Ngaphambi kokuba uqale ukwenza isaladi enempilo yokulahlekelwa isisindo, kudingeka ukhethe isisekelo. Kukhona imifino eminingi ehlukene ongakhetha kuyo. Uma ujwayele uhlobo olulodwa lwesaladi eluhlaza, ungesabi ukuzama ukuthuthwa okusha nokuvutha.
Imifino yeSaladi
- Imifino enhle kakhulu njenge-arugula, i-mache, noma ukuxubana kwentwasahlobo (umxube wemifino ehlukile) inikezela kancane kancane kodwa kunambitheka ngaphezulu.
- Imifino e-Crisp njenge-romaine, ulethisi we-iceberg, ulethisi we-bibb, kanye neklabishi inikeza inqwaba ye-crunch nokuthungwa. Bahle ngokufaka ngobuningi kwisaladi yakho.
Isaladi Izithako ngeProtheni
Ngemuva kokuthola imibhede yakho yemifino isaladi, khetha iphrotheni elumile . Gcina isikhathi ngokupheka noma ulungise inani elikhulu lomthombo wamaphrotheni owuthandayo. Bese uhlukanisa ukudla zibe iziqukathi ezilodwa zokukhonza ongakuthola kamuva ngesonto uma udinga ukwenza ukudla okusheshayo.
- Isifuba sezinkukhu ezihlangene
- Okuphekwe / okulungisiwe komhlaba we-turkey
- Salmon elinejiwe
- I-tuna (ivuliwe noma ifakwe emanzini)
- Ubhontshisi (garbanzo, izinso, omnyama, i-pinto, i-lentils)
- Amaqanda anamanzi abilisiwe
- Uma ngabe uyahamba futhi awunakho ukufinyelela esiqandisini, ungase ungafuni ukungeza inyama noma izilwane zasolwandle kwisaladi lakho. Uma kunjalo, khetha ubhontshisi njengokukhetha kwakho amaprotheni. Ungaphinda uthathe umkhiqizo ofana ne-TopBit, ukuhlunga okunomsoco, okunomsoco, okunomsoco ohlanganisa ukunambitheka, ukuqubuzela kanye namagremu ayishumi amaprotheni.
Isaladi Izithako Nge-Fiber
Phonsa imifino eline-fiber (noma ngisho nezithelo!) Ukuze ungeze umbala futhi uhlanganise.
- Isipinashi (futhi umthombo omkhulu wamaprotheni)
- Imifino ehlanganisiwe noma ukuxubana
- Pepper elibomvu noma eliphuzi
- I-broccoli
- Ukholifulawa
- Izaqathe
- I-avovocado (qhubeka ukhonza kancane)
- Ubhontshisi bukaLima
- Amazambane abomvu abiziwe, abilisiwe, abilisiwe
- I-Peas
Isaladi Izithako Ngamafutha Enempilo
Sebenzisa lezi zithako kancane. Eqinisweni, kuwukuhlakanipha ukulinganisa lezi zithako ngoba kulula ukuyifaka.
- Ukwatapheya
- Imbewu ye-Chia
- Imbewu ye-sunflower
- Imbewu ye-Flax
- Ama-Olives
- Amantongomane aqoshiwe
Okokugcina, ungakwazi ukwengeza inani elincanyana kakhulu lokugqoka noma isaladi, uma ukhetha. Kodwa khumbula ukuthi lezi zivame ukukhulisa inani lekhalori kakhulu.
Ngakho khetha eyodwa noma enye.
Isibonelo, uma ukhetha ukungeza inani elincane le shizi, gqoka isaladi yakho ngelamula kanye namakhambi esikhundleni sokugqoka amafutha noma ukugqoka ubisi.
Uma weqa ushizi (kanye nama-croutons, ama-bacon bits, nezinhlamvu ze-sunflower!) Bese ufaka isaladi yokugqoka. Kodwa khetha ukugqoka kwakho ngokuhlakanipha. Uzothola ukugqoka okusekelwe nge-yogurt okune-creamy futhi ephansi kwamakholori. Ungakhetha futhi ukwenza ukugqoka kwakho okwehlisa ikhalori noma wenze i-vinaigrette yakho. Ukugqoka okwenziwe ngezandla ngokuvamile kuvame kunamafutha kunezinhlobo ezithengwa ngesitolo.
Indlela engcono kakhulu yokujabulela isaladi enempilo yokulahlekelwa kwesisindo
Manje njengoba usuthole ukudla okuphephile phambi kwakho, thatha isikhashana ukubeka ukudla kwakho bese usetha indawo esetheni lakho lesidlo sakusihlwa (noma sekuseni). Lezi zinyathelo ezilula ziyakusiza ukuba usebenzise ukucabanga okucabangayo . I-Dieters ethatha isikhathi esiningi ukunambitha, ukuhlafuna, nokujabulela ukudla kwabo ukuthola ukwaneliseka okwedlulele ekudleni kwabo futhi ngokuvamile badla kancane ngenxa yalokho.