UDieters kufanele adle isaladi ukuze alahlekelwe isisindo, akunjalo? Akulungile! Abantu abaningi badla isaladi yokulahlekelwa isisindo futhi bathole isisindo kunalokho. Kungani? Ngenxa yokuthi izithako eziningi zesaladi azifaka zigcwele amafutha nama-kilojoule. Futhi okubi nakakhulu, isaladi yokulahlekelwa isisindo ayidala ngokwanele noma enelisekile ngokwanele ukuyigcina igcwele. Ngakho badla futhi maduzane ngemuva futhi abalahlekelwa isisindo.
Ukuguqula ikhalori ephezulu, ukudla okunzima nesaladi enempilo kuyindlela enhle yokuncipha. Kodwa kufanele usebenzise izithako zesaladi ezinomsoco . Lokho kuyi-toppings e-saladi egcwele izakhi, egcwele ukunambitheka futhi ngokwemvelo ngamafutha nama-kilojoule. Sebenzisa lolu hlu ukuze ukhethe izithako zakho zesaladi ozithandayo, bese uzama ekudleni kwakho okulandelayo.
1 - Khetha Imifino yeSaladi Engcono kakhulu
Ingxenye yesaladi yakho yokudla kufanele ibe yimifino isaladi. Ama-saladi enziwe nge-pasta namazambane avame ukuba ngaphezulu kwamakholori namafutha. Amabhontshisi angenza nesaladi enkulu futhi agcwele amaprotheni. Kodwa iningi le-dieters lizokhetha izinhlobo ezahlukene ze-ulethisi njengesisekelo sesaladi ngoba ziphansi kakhulu ngekhalori.
Ngakho yimiphi imifino isaladi engcono kakhulu? Kuningi kakhulu ongakhetha kuzo futhi wonke umuntu uthanda isitayela esithile. Ukunconywa kwami ukukhetha imifino emifino yasentwasahlobo ehlanzekile ukuze uthole ukunambitheka bese ubhula isaladi yakho nge-milder, i-crispy imifino ukuze ungeze i-crunch neyomsindo.
- Imifino enhlobonhlobo enomsoco : i- Arugula, isipinashi, i-chard, i-watercress, imifino yesinaphi, i-mache, i-beet imifino
- Imifino e-Crisp, ephansi- ikhalenda : i- Iceberg, i-bibb, i-romaine, i-radicchio, i-escarole, i-endive, i-lettuce yeqabunga, ne-frisee. Ungaphinde ugcine isikhathi bese uphonsa iklabishi engaphambi kokuxubana ebhodini lakho lesaladi ukuze ungeze i-crunch ngaphandle kwama-calories.
I-Healthy Salad Ukusikisela: Ungesabi ukuzama indlela osika ngayo imifino isaladi yakho nezinye izithako. Abanye abantu abathandi ukudliwa kokudla amaqabunga amakhulu agqoke isaladi yokugqoka. Ngakho-ke yenza isaladi eqoshiwe esikhundleni futhi usike isithako ngasinye ube lula ukudla okungenani 1/4 amasentimitha izikwele. Abanye abapheki ngisho banquma amakhambi kanye nezinye izithako zibe yizinhlamvu ezihle kakhulu ukuze zibukeke ngendlela eyinkimbinkimbi.
2 - Khetha Imifino enemibala
Ngaphandle kwemifino, imifino kufanele ibe isithako esiningi kunayo yonke isaladi lakho elinomsoco. Imifino enhle kakhulu yesaladi enempilo izofika emibala ehlukahlukene. Ukuze uqiniseke ukuthi ngithola izinto ezihlukahlukene zokunambitha nezondlo ezinempilo, ngengeza izithelo ezigcoziwe noma eziluhlaza kusuka kusigaba ngasinye sombala.
- Olubomvu: Utamatisi oqoshiwe noma oqoshiwe, ama-radishes aqoshiwe noma aqoshiwe, anyanisi obomvu oqoshiwe, uphepele obomvu oqoshiwe, izinyosi ezibomvu, amazambane abomvu abomvu okubandayo
- I-Orange: izaqathe ezicwebeziwe noma ezinomunwe oqoshiwe, izipelepele ezibomvu, i-squash ebandayo, i-heirloom i-orange utamatisi, amazambane ama-sweet dessic.
- Ophuzi noMhlophe: U- anyanisi oqoshiwe oqoshiwe, ama-kernels amnandi okuphekwe, ama-tomato aphuzi okwesibhakabhaka, ama-beet aphuzi aqoshiwe, ama-jicama angama-cubed, ama-mushroom ahlukanisiwe noma alayishiwe, ama-shallots aqoshiwe, i-cauliflower, isilimo se-asparagus esimhlophe,
- Okuhlaza okwesibhakabhaka noma e-Purple: Amazambane aqoshiwe aqoshiwe, iklabishi eluhlaza okwesibhakabhaka, i-pepper eluhlaza okwesibhakabhaka, isitshalo seqanda
- Okuhlaza: I- anyanisi eluhlaza okomisiwe, utamatisi oluhlaza oqoshiwe, izinhliziyo ze-artichoke ezinezintathu, ama-peas aqoshiwe, i-broccoli, ikhukhamba enesitshalo nelicucu (isikhumba sisusiwe), amahlumela aseBrussels, isilimo esidliwayo esinamagatsha anamanzi aqoshiwe.
I-Healthy Salad Hint: Yakha ngaphandle kwendawo yakho yokududuza lapho ukhetha imifino. Ngezinye izikhathi inhlanganisela ongazange ucabange ukuthi iyoyithokozisa ibe yizintandokazi zakho. Futhi ungakhathazeki kakhulu mayelana nekhalori uma ufaka ama-veggies. Iningi lama-veggies aphansi e-calories futhi aphezulu ezakhiweni. Uma ukhathazekile mayelana noshukela noma umthamo wokudla kwamanye ama-veggies (afana ne-beet noma amazambane) ungawafake ngokulinganisela.
3 - Khetha amafutha anempilo eSalad yakho
Isaladi lakho cishe ngeke liyanelise ngaphandle kokuthi ungeze umthombo wamafutha enempilo. Ngokuqinisekile ukwengeza amafutha esaladini lakho elihle lokudla lizoqinisa inani lekhalori. Khumbula ukuthi ngisho namafutha enempilo angumthombo obalulekile wama-khalori. Ngakho i-dieters ehlakaniphile ibafaka ngokulinganisela. Uhlu olungezansi lukwazi ukukhonza ngobukhulu bemithombo ethandwa kakhulu enempilo yama saladi:
- I-avovoc: 1- 2 wezipuni
- Ama-oliva: ama-oliva angu-5 -10
- Amafutha omnqumo: ama-tablespoons 1-2
- Amantongomane (ama-almonds, ama-pine nati, ama-walnut, njll): amantongomane angu-10-15 kuye ngokuthi usayizi
- Imbewu (imbewu ye-sunflower, imbewu ye-chia, imbewu ye-ithanga): 1-2 wezipuni
I-Healthy Salad Hint: Linganisa umthombo wakho wefutha ngaphambi kokuwuphonsa endishini! Kulula ukungena engqondweni engeza ama-calories esitsheni sakho sesaladi uma ungeza ukudla kusuka ebhodleleni noma ebhokisini. Gcina isibalo sedijithali nezinye izinhlamvu zokulinganisa ezitholakalayo ukuze uthole izilinganiso ezingcono kakhulu.
4 - Engeza amaprotheni kuSaladi Yakho
Uma isaladi yinkambo eyinhloko yesidlo sakho, kufanele wengeze umthombo oqinile wemaprotheni ukuze uthole izinzuzo ezibalulekile zokwakha imisipha ezinikezayo. Uzothola ukuthi ama-saladi anamaprotheni agcina unelisekile isikhathi eside ngemuva kokuthi udle.
Abaningi abadlayo abahlakaniphile badla inyama yokudla bese bangeze kuma saladi abo. Kodwa bekwaziswa ukuthi akuzona zonke izinkuni ezikudlayo okukhethayo okuhle uma uzama ukunciphisa isisindo. Namathela e-turkey, encibilikisiwe yenkomo yenkomo, noma inkukhu lapho uvakashela ikhomitha ye-deli. Ungakhetha futhi kulezi zindawo zamaphrotheni
- Inyama: i- Leftover i-steak ephilile, inkukhu elinejiwe noma i-turkey, i-scredded eyosiziwayo ingulube, isetshenzisiwe emhlabathini owomile owomile, osikiwe osikiwe
- Izinhlanzi: I- Salmon, i-tuna (esisha noma emathinini), ama-shrimp, ama-sardine, ama-anchovies,
- Amabele : I-Quinoa, ilayisi lasendle, ilayisi elibomvu, ibhali
I-Healthy Salad Hint: Khumbula ukuthi iphrotheni elilodwa elivamile livamile cishe ngama-ounces ama-3-4. Uma ungeza isifuba esikhulu sezinkukhu ezingu-6-8 uzodinga ukuphendula nge-calories eyengeziwe (noma enempilo) owengezayo. Ukwengeza amaprotheni amaningi kuzokusho ukwengeza isaladi yokugqoka okungahle kukhulise ikhalori kanye nokuqukethwe kwamafutha esaladi lakho.
Ama-Herbs for Salad Yakho
Enye yezindlela ezingcono kakhulu zokwengeza ukunambitheka esaladini lakho ukungeza amakhambi aqoshiwe. Yiqiniso, ungaphonsa amakhambi omisiwe angene esaladini lakho, kodwa ama-herbs aqoshiwe ayingxenye yokudla okunomsoco futhi enempilo kunoma yisiphi isidlo sokudla. Zama noma iyiphi yalezi zitshalo ozothola esigabeni sakho sokukhiqiza.
- I-Tarragon
- Chives
- Basil
- Cilantro
- I-Parsley
- Dill
- I-Thyme
- I-Chervil
I-Healthy Salad Hint: Iningi lala isaladi lenziwe ngama-herbs kanye nolunye uhlobo lwamafutha. Ngakho-ke ungathola ukuthi ukufaka amakhambi amasha esaladini lakho ekuqedeni isidingo sokugqoka isaladi - okunye ukunciphisa ikhalori namafutha amaningi esaladi lakho.
6 - isaladi ukugqoka
Uma ugcwalise isitsha sakho ngezithako ezinomsoco nezempilo, isinyathelo sokugcina ukwengeza isaladi yokugqoka. Ngeshwa, ukugqoka okuningi kugcwele amafutha nama-kilojoule. Ezinye imikhiqizo ezithengwa ngesitolo (ngokuvamile lezo ezibiza ukuthi zidla ukudla) nazo zigcwele ushukela. Ngakho-ke i-dieter yokuyenza ini?
Ungathola ukuthi awudingi ngisho nesaladi yokugqoka uma ugcwalisa isitsha sakho ngezithako ezinambithekayo nezinambitheka. Eqinisweni, ngivame nje ukufafaza usawoti omncane nosawoti futhi ngilinganise nje isipuni samafutha omnqumo bese ngiphonsa isaladi lami ngaphandle kokunye ukukhipha. Ezinye ze-dieters zengeza i-spritz ye-citrus.
Uma uthanda ngokuphelele isaladi yokugqoka, cabanga ukwenza ngokwakho. Ngenza i -salad yami yokugqoka isaladi ngesitayela esincane . Ungathola futhi izindlela zokupheka ezitholakalayo nge- saladi .
Kungakhathaliseki ukuthi isaladi egqoka ukhetha, qiniseka ukuthi uyilinganise ngokucophelela. Ngisho noma unesitsha seladi egcwele izithako ezinempilo, ukwengeza ukugqoka okuningi kungenza isidlo sakho sibe yingxabano ephezulu yamafutha.