Ama-calories okugqoke isaladi kanye nezinzuzo zempilo yabo
Inhloso yokugqoka isaladi ukuthuthukisa ukunambitheka kwezithako ngaphakathi. Akuhlosiwe ukugcoba isaladi noma ukuyikhulula. Izikhathi eziningi, ukugqoka isaladi kusetshenziswe ngokweqile futhi kungandisa ama-calories okudla kakhulu. Isihluthulelo sokusebenzisa isaladi ukugqoka ukukhetha uhlobo olufanele nokugcina izingxenye zakho zilawulwa.
Kunezinhlobo ezimbili eziyisisekelo zokugqoka: lezo ezisekelwe ngamafutha (vinaigrette) kanye nalawo angama-creamy asekelwe, ngokuvamile akwenziwa ngemayonnaise, ukhilimu omuncu, i-yogurt, noma ibhotela.
Ukugqoka kungadliwa ngokusebenzisa izithako ezihlukahlukene, kuhlanganise izinhlobo ezahlukene uviniga, amakhambi, shallots, anyanisi, izinongo, lwesinaphi, noshukela.
| I-Balsamic Vinaigrette Nutrition Facts | |
|---|---|
| Ukukhonza Usayizi 1 Ukukhonza, cishe izipuni ezimbili (100 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 60 | |
| Ama-calories avela ku-Fat 41 | |
| Ingqikithi yamafutha 4.5g | 7% |
| I-Saturated Fat 0.5g | 3% |
| I-sodium 350mg | 15% |
| Ama-carbohydrates 2g | 1% |
| Ama-Sugars 4g | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Amakholori kanye nokuqukethwe kwamafutha kuzohluka kakhulu esitolo bathenga isaladi zokugqoka. Hlela ukugcina isabelo sakho mayelana nokukhonza okulodwa noma amabili wezipuni zokugqoka isaladi. Lesi sigqoko se-saladi, i-vinaigrette ye-balsamic, i-calories ephansi kunezinye izinhlobo, equkethe cishe ama-60 kokukhonza okulodwa.
Qaphela ukuthi iphezulu kwi-sodium. Uma ufuna isaladi yokugqoka ubheke labo abanesilinganiso esincane kakhulu sodium. Yenza cishe ama-250mg noma ngaphansi kwe-sodium ngokukhonza.
Ukugqoka eSalad okucebile kakhulu
Ngokujwayelekile ama-salad agqoke ama-salad ayenempilo yiwo angamafutha-okusekelwe ngoba lezi zinhlobo zokugqoka zenziwa ngamafutha enempilo enempilo anjengamafutha omnqumo , amafutha omnqumo , namafutha e-canola.
Kodwa-ke, ngoba isilinganiso esilinganiselwe sokwenza i-vinaigrette yizingxenye ezintathu zamafutha kuyingxenye eyodwa uviniga, ngisho nokugqoka ama-salad okunempilo kunamakholori amaningi. Ngakho-ke, kubalulekile ukugcina ukhonza engxenyeni eyodwa.
Uma kunokwenzeka, yenza ukugqoka kwakho ukuze ukwazi ukulawula amafutha, ama-calorie, ne-sodium.
Uma ukwenza ukugqoka kwakho ekhaya unganciphisa kakhulu okuqukethwe kwe-sodium ngokugcoba ngelamula, inani elincane lejusi le-orange, noma i-aple cider iviniga. Ungafaka i-garlic, ama-scallions, noma ama-shallots ukwengeza ukunambitheka nokunciphisa okuqukethwe kwamafutha ukuze amakholori aphansi.
Uma wenza ukugqoka kwakho, qiniseka ukuthi uyayisusa ngaphambi nje kokusetshenziswa ukuqinisekisa ukuthi izithako zihlanganiswa ndawonye. Uma uvele ugqoke ingxenye eyodwa yesaladi, uhlose ukugcina amafutha akho ku-isipuni noma ezimbili bese uxuba nohlobo oluthandayo lweviniga.
Ungaphinde unciphise ama-khalori asetshenziswe ekugqoka ngokuthenga lezo zokugqoka ezinezitshalo ze-spritzer. Noma cwilisa isaladi yakho engxenyeni yakho yokugqoka esikhundleni sokuthulula ukugqoka phezu kwesaladi yakho ukuze unciphise ukudla kwakho kwekhalori.
Kulezi zitolo zathengi izigqoko zeladidi, ezinye zekhalori ephansi eziyi-o-oil based are those that are illuminated. Ngokuvamile, lezi zinhlobo zokugqoka ziyoba namanzi njengesithako sokuqala. Zihlanganisa i-balsamic elula ne-Italy elula. Njalo funda amalebula, ngoba lezi zinhlobo zokugqoka zingaba ne-sodium noshukela ngaphezulu. Gwema labo abanesipuni esikhulu se-fructose . Esikhundleni salokho, kungcono ukukhetha inguqulo egcwele ye-fat nokunciphisa isabelo sakho.
Ezinye izinketho ezinhle zihlanganisa i-Balsamic Vinaigrette, i-Italian, i-Red Wine Vinaigrette, i-Apple Cider Vinaigrette, ne-Herbed Vinaigrette.
I-Salad engafanele kunazo zonke zokugqoka
I-salad engafanele kunazo zonke zokugqoka yizo ezenziwa ngoshukela owengeziwe, ukhilimu omuncu, imayonnaise namaqanda amaqanda. Lezi zinhlobo zokugqoka zicebile ngekhalori, ushukela owenezelwe, namafutha agcwele. Zingaba kalula kakhulu futhi zivame ukuchitha ukudla okunempilo.
Izambatho ezimbalwa ezingaphezulu kunazo zonke zokugqoka isaladi zihlanganisa uCreamy Caesar, iCreamy Italian, Ranch, neRussia yokugqoka. Isibonelo, uma kuqhathaniswa ne-vinaigrette ebhalsamu, izipuni ezimbili ezithengwa nge-Creamy Caesar ezithengwa esitolo ziqukethe ama-calories angu-170 nama-18 amagremu amafutha, uma kuqhathaniswa nama-calories angu-90 nama-9 amagremu amafutha.
Yini Okumele Uyihlole Lapho Uthenga Ukugqoka Isaladi
Funa ukugqoka isaladi okungenamaphesenti angaba ngu-100 (okungenani kancane) ku-isipuni esisodwa esisodwa esikhonzayo. Lokhu cishe inani elifanayo lama-kilojoule ezinqunjini ezimbili zamafutha.
Ufuna ukuthola ukugqoka isaladi okunomsoco ophansi kakhulu. Isitolo esithenge isaladi ukugqoka kungaba phezulu kwi-sodium ngoba kudinga ukuhlala isikhathi eside eshalofini. Hlela ukuthenga ukugqoka okunama-250 mg noma ngaphansi kwe-sodium (lokhu kungaba nzima ukuthola kanjalo ukucinga ophansi kakhulu ongayithola).
Ngaphezu kwalokho, uthenge isaladi yokugqoka okuyiwoyela. Bheka uhlu lwezithako bese ukhetha lokho okwenziwe ngamafutha, njengamafutha omquba noma amafutha omnqumo. Uma izithako zengeze amafutha njengezikhupha zamaqanda, ukhilimu, noma ushizi , ukugqoka mhlawumbe kuphezulu kakhulu kilojoule.
Akudingekile ukuba uthenge ukugqoka okungeziwe ushukela. Nakuba lolu hlobo lokugqoka lungase lube ne-calories elincane kakhulu ne-carbohydrate, livame ukuthatha ishukela lokufakelwa kanye nama-flavouring okufakelwayo futhi alinikezi amafutha enenhliziyo enempilo asetshenziselwa ukwenza ezinye izinhlobo zokugqoka amafutha. Sidinga amafutha athile ukuze sithole amavithamini amaningi anamafutha. Ngaphezu kwalokho, amafutha enempilo enempilo afana namafutha omnqumo angasiza ekusizeni futhi abe nomphumela omuhle nge-cholesterol. Esikhundleni salokho, ukunciphisa ikhalori ukusetshenziswa, ukunciphisa inani le vinaigrette ozisebenzisayo ukugqoka isaladi lakho.
Akudingekile ukuthi uthenge ukugqoka okungelona amafutha noma okuphansi, njengoba lezi zinhlobo zokugqoka ngokuvamile zinokwanda noshukela-sodium-abenzi abazama ukufaka esikhundleni se-flavour elahlekelwe amafutha futhi bayenzele kwenye indawo.
Izindlela Ezempilo Zokusebenzisa Ukugqoka Isaladi
Sebenzisa isaladi ukugqoka kancane ukushayela inkukhu , i- turkey noma ingulube . Noma ugqoke isaladi yakho kalula ngokugqoka amafutha, faka imifino ibe yindawo encane yokukhonza noma yokufaka ama-mayonnaise, ibhotela, nama-cream okusawoti wokugqoka ama-sandwich noma okusanhlamvu okufana ne-tuna noma inkukhu. Ungagcina kuma-calories namafutha agcweleyo ngale ndlela.
Khumbula ukukhonza kwakho futhi uma udinga ukunambitheka okunezela uviniga owengeziwe, njenge-apula cider, i-balsamic, noma iwayini elimhlophe.
> Umthombo:
> Labensky, SR, Hause, AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. I-3rd ed. River Upper Sadle, NJ: Prentice-Hall, 2003: 753