I-isaladi ivame ukukhonzwa ekuqaleni kokudla, kodwa isaladi ingaba isidlo uma ukwenza kube ngokwanele. Ukudla isaladi enkulu enempilo kungaba yindlela enhle yokuthola izithelo nemifino eningi amavithamini, amaminerali kanye ne-fiber.
Ingxenye engcono kakhulu yokwenza isaladi enkulu ukuthi kulula kakhulu. Vele uthathe izithako zakho ezintsha ezizithandayo, zibophe epulatifeni, phezulu ngokugqoka okwemnandi futhi kulungele.
Indlela Yokwakha Isaladi Yakho
Ake ngikuphule phansi lokho. Nansi indlela yokwenza isaladi enempilo nemibono emihle ye-toppings enkulu:
Qala ngombhede wemifino enamagatsha. I-low calories kanye nomthombo omuhle we-fiber. Kunezinhlobonhlobo ezahlukene ze-ulethisi, njenge-iceberg, iqabunga, isipinashi, i-escarole, i-romaine, noma ibhotela. Imifino ebumnyama inikeza izakhi eziningi kune- ulethisi we-iceberg .
Engeza imifino eluhlaza. Imifino enemibala ekhanyayo ine-flavonoids, kanti imifino eluhlaza emifino iyancipha kunama-kilojoule-cishe ama-khalori angu-20 ngenxenye yokukhonza indebe. Amabhontshisi amasha aluhlaza, ama-peas, ama-carrots, ama-radishes, i-broccoli, i-cauliflower, i-zucchini, ama-artichokes, i-avocado, utamatisi namakhukhamba yiwo wonke ama-toppings enempilo yesaladi.
Engeza izithelo noma amajikijolo. Ama-blueberries, ama-raspberries, ama-amberberries, ama-arikali amapomegranate, ama-apple tincetu, nama-raisins angafaka ama-vithamini nama-antioxidants esaladini lakho. Ingqikithi eyodwa yenxenye yama-apple tincetu ine-calories angu-30, kanti indebe eyodwa yengxenye yamajikijolo inama-khalori angu-40.
Engeza iphrotheni encane. Iqanda elichotshoziwe noma elinamathelisiwe eliyinkimbinkimbi liwumthombo omuhle kakhulu wamaprotheni, ungangezela inyama yenkomo ephilile , imfucumfucu ephekiwe, i-tuna, isifuba noma izinambuzane. Buka usayizi wesabelo sakho futhi ugweme inyama ethosiwe njengezinkukhu noma izinhlanzi ezibandayo. Ikomishi elilodwa lekota yenkukhu eqoshiwe noma iqanda elilodwa lizofaka ama-khalori angu-75.
Ingxenye ye-tuna ye-tuna ingeza cishe ama-khalori angu-80. Ama-ounces amabili e-mozzarella noma e-shredded shredded noma e-cheddar angase afake amakholori angu-200.
Fafaza amantongomane ambalwa. Ama-Walnuts, ama-pecans, ama-almonds, noma ama-cashews anezela kahle. Amantongomane ambalwa nje ayokwenza, cishe indebe eyodwa-yesishiyagalombili yamantongomane aneza cishe ama-khalori angu-90. Ama-walnuts ayimthombo omuhle kakhulu we-omega-3 fatty acids, futhi wonke amanothi anezela amaprotheni nezinhliziyo ezinempilo ye-polyunsaturated ne-monounsaturated fatty acids.
Qedela nge-dressing dressing. I-isipuni esisodwa sokugqoka isaladi yokuhweba evamile ihlanganisa ama-calories angu-50 kuya kwangu-80. Ukutholakala kwamafutha e-fat-fat futhi okunciphisisiwe kuyatholakala, noma ungaphakamisa isaladi yakho nge-lemon esheshayo noma i-lame juice.
Zama Le Saladi Enempilo
Nasi isaladi enkulu enempilo enamavithamini amaningi, ama-antioxidants, ama- phytochemicals , kanye ne-fiber, kanye nama-calories amancane (cishe angu-400). Futhi ngaphezu kwakho konke, kumnandi nje:
- Izinkomishi ezimbili zethusi elihlaza okwesibhakabhaka
- Inye-yesine indebe ebhontshisi eluhlaza okwesibhakabhaka
- I-one-yes peas cup snap
- Ingxenye eyodwa yesine indebe eqoshiwe
- Ikomidi elilodwa lesine lisikiwe izaqathe
- I-one-yesine ikhobe ye-apple tincetu
- I-one-yesine indebe ye-blueberries
- Inye-yesine indebe eqoshiwe yenkukhu
- Iqanda eliqoshiwe elinzima eliphekiwe
- Ingxenye eyodwa ye-shredded mozzarella ushizi
- I-one-yesishiyagalombili indebe yama-walnut
Phakamisa isaladi ngejusi elifakwe emanzini ambalwa alamula noma ama-lime.
Noma, uma ukhetha, sebenzisa i-lite yokudayisa isaladi yokugqoka, noma i-oile kancane neviniga. Mane ukhumbule, ukugqoka kanye namafutha wengeze amakholori engeziwe.
Khonza isaladi lakho ngesigca noma ezimbili zesinkwa esiphelele esisha kanye nesilazi esinde kakhulu samanzi aphuzizayo ngesigaxa selamula noma i-lime.