Saladi ndi njira yabwino kwambiri yowonjezeramo kudya masamba onse komanso zipatso. Ndipo ambiri omwe akulimbana ndi kunenepa kwambiri ndi kunenepa kwambiri amatembenukira ku saladi monga chakudya chochepa cha kalori kapena mbali yotsalira. Koma kuti muwaonetsetse kuti ndi otsika kwambiri komanso amathandiza kwambiri, mumayenera kutsimikizira kuti simukuchita chilichonse mwazoyi za saladi.
Kuwonjezera kuvala kwambiri
Ngakhale kuti kavalidwe kakang'ono kawirikawiri kamakumbukira nthawi yoyamba ngati olakwira kwambiri, musaiwale za zokutira mafuta, zomwe zingawonjezerepo makilogalamu mazana ambiri ku saladi yanu.
Zimathandiza kudziwa kuti supuni imodzi yokha ya mafuta a masamba monga mafuta a azitona ndi canola ali ndi makilogalamu pafupifupi 120. Kuonjezeranso kuonjezera mafuta ochuluka ophikira mafuta ku saladi (zomwe zimaphatikizapo mafuta ndi vinyo wosakaniza, komanso vinaigrettes, zomwe nthawi zambiri zimafuna mafuta monga mankhwala) zikhoza kuwonjezera makilogalamu mazana ku saladi yanu! Ndipo voilá-yomweyo saladi sabotage.
Zovala zambiri zomwe zimapezeka pa saladi wamba ndizinso zowonjezera shuga , zomwe zakhala zikudziwika kuti ndizo zifukwa zazikulu za mliri wa kunenepa kwambiri .
Komanso dziwani kuti mumagwiritsa ntchito mtundu wanji wa kuvala vinyo wosasuntha, womwe uli ndi mafuta ochepa kwambiri. Ndaona anthu akupempha kuti apange zovala zawo kumbali, koma kuti athetse mbali yonse yogwira ntchito yovala saladi yawo yonse. Njira yabwino kwambiri ndikumangiriza mipini ya foloko yanu povala kavalo, kenaka mutenge msuzi wa saladi.
Mudzapeza kukoma kwa kuvala popanda mafuta owonjezera.
Kuyika pa Croutons
Makamaka croutons ndi awa: zidutswa za mikate yoyera yomwe yanyozedwa mu mafuta (yomwe imaphatikizapo makilogalamu 120 pa supuni, kumbukirani) ndiyeno yophika kapena yopsepesa kapena yokazinga. Choncho, kuwonjezera pa kukhala ndi phindu laling'ono, ngati paliponse, phindu la zakudya, amawonjezera calories zopanda kanthu (ndipo, kawirikawiri, sodium) ku saladi yathanzi.
Ndibwino kuti mutuluke kumbuyo.
Kupita Kwambiri pa Tchizi
Tchizi, makamaka mafuta a tchizi, ndi olemera kwambiri mu mafuta ndi mafuta odzaza, ndipo zonsezi zikhoza kuwonjezereka pamene tchizi amawaza pa saladi. Ngati mukufuna tchizi pa saladi yanu, funsani mavitamini otsika komanso zakudya zabwino monga mbuzi, feta, kapena mozzarella.
Kusasamala Pa Mapuloteni Owonjezera
Mitundu yambiri ya mapuloteni a zinyama nthawi zambiri imaphatikizidwa ku saladi kuti ikhale yowonjezera. Pamene nyama yofiira kapena nyama yosakanizidwa (monga ham kapena pepperoni) imaphatikizidwa ku saladi, komabe imatembenuza zomwe zingakhale mbale yathanzi kwambiri kuti ikhale ndi moyo wathanzi. Izi zimaphatikizansopo zojambula monga nyama yodulidwa, mabatoni, ndi steak.
Komanso, samalani ndi zokopa zilizonse zokazinga, zomwe, chifukwa cha mafuta ndi kuthira mafuta, ndizo zowonjezera zowonjezera mafuta olemera, mafuta, ndi sodium.
Ngati mukufuna saladi wophika chakudya chambiri ndi mapuloteni a nyama, ganizirani nsomba yofiira, yomwe ndi gwero lalikulu la omega-3 fatty acids, kuphatikizapo vitamini B12, vitamini D, ndi selenium.
Monga tafotokozera pamwambapa ndi tchizi, ngakhale mapuloteni osakhala nyama akhoza kuwonjezera zowonjezera zowonjezera zomwe wina angazizindikire. Ngakhale kuti pali zakudya zambiri zamagulu ta kudya mtedza, mwachitsanzo, izi ziyenera kuchitidwa moyenera, monga momwe mafuta a mtedza ayenera kuwerengedwera.
Powonjezera mtedza ku saladi yanu, malamulo abwino a thupi ndikumangirira kuposa ochepa.
Kuwonjezera pa mtedza, pulogalamu ina yabwino kwambiri ya fiber, mapuloteni, ndi zakudya za saladi yanu ndi nyemba. Ndipo, mosiyana ndi zizindikiro zambiri zotchulidwa pamwambapa, nyemba ndi nyemba zina zimakhala zochepa m'makilogalamu, motero zimanyamula chiphuphu champhamvu cha zakudya kwa mtengo wotsika kwambiri.
Choncho mulu wa nkhuku, tambani ham, wonjezerani feta muyeso, yang'anani kuvala ... ndipo musangalale ndi saladi yanu!
Zotsatira :
Bungwe la World Health Organization. > Mndandanda wamalonda: Kupititsa patsogolo Zipatso ndi Zipatso Padziko Lonse.