Ndi kuchuluka kwa zipatso, masamba ndi ndiwo zamasamba , ndi nthawi yabwino kwambiri ya chaka kuti musangalale ndi saladi. Ngati mwakanikizika ndi saladi yanu yeniyeni, mukusowa zakudya zofunikira komanso zosangalatsa. Pano pali nsonga zowonjezera saladi yabwino, yathanzi, ndi yapamwamba.
Sungani Malo Otsalira
Ndi imodzi mwa zakudya zomwe Amadya amadya kwambiri ku America, komabe mazira a iceberg alibe kukoma pang'ono komanso alibe zakudya zabwino.
Kuti muyambe saladi yanu, yesetsani kuwonjezera masamba amodzi obiriwira m'mphepete mwanu. Mitundu yonseyi imadzaza ndi mavitamini, mavitamini, mchere, ndi antioxidants . Ngati ena ali atsopano kwa inu, ayese! Sakanizani nawo mosiyanasiyana.
- Boston (bibb)
- Radicchio
- Sipinachi yachinyamata
- Arugula
- Kale
- Watercress
- Tsamba lofiira ndi lobiriwira
- Tsamba la Oak
- Frisee
- Endive
- Mache
- Escarole
Ikani mphamvuyo Pamwamba
Gwiritsani ntchito kukhala ndi saladi monga chakudya ndikuwonjezera chakudya chanu chopatsa thanzi . Limbikitsani saladi yanu mwa kusakaniza masamba osiyanasiyana omwe mumawakonda. Mwachitsanzo, tanikanso mu tsabola wofiira, wachikasu, kapena tsabola wobiriwira, anyezi, broccoli, tomato, nthanga zowonjezera ndi kabichi. Idyani izo yaiwisi, yoweta, kapena yokazinga, kusankha ndiko kwanu.
Chimodzimodzinso, zipatso ndizowonjezera ku saladi. Yesetsani kuponyera maapulo, blueberries, strawberries, kapena mphesa kuti mumve bwino.
Zokongola, zabwino! Sikuti mudzangopindula ndi antioxidants onse opangidwa ndi zipatso ndi ndiwo zamasamba, komanso mchere.
Sankhani mapuloteni anu
Kuonjezera mapuloteni ku saladi yanu kukuthandizani kuti mukhale okhutira nthawi yaitali, ndipo mukhoza kuthandizira kusokoneza shuga m'magazi masana. Sankhani magulu a mapuloteni monga:
- nkhukundembo
- Nkhuku
- Tofu
- Tuna
- Salimoni
- Shirimpi
- Tchizi
- mazira ophika
Ikani mu Chinachake Chewy
Zakudya zamagazi zimapereka mphamvu ndipo ngati zili zoyenera, zingathandize kuthana ndi shuga ya magazi ndi insulini.
Lembani zakudya zamagulufididwe omwe ali otsika kwambiri mu glycemic-index (GI) ndipo simungapangitse insulini yanu. Mitundu ya zakudya zochepa za GI ndi mbewu zonse ndipo sizinapangidwenso, ndipo zili ndi fiber ndi mapuloteni. Zitsanzo zikuphatikizapo:
- Nyemba zakuda
- Nyemba za impso
- Chikapu
- Chophika chophika
- Zipatso za tirigu wophika
- Yophika farro
- Nkhalango yonse ya tirigu
Musaiwale Mafuta!
Zakudya ndi mafuta mwa iwo sizikukweza shuga ya magazi ndi insulini monga mazakudya, ndikuthandizani kuti mukhale okhutira ndi okhutira ndi chakudya. Zakudya zowonjezera mafuta, makamaka zosatengera monga mtedza ndi mbewu, zimapindulitsa zambiri zaumoyo. Zotsatirazi ndizo zitsanzo za mafuta ena abwino kuti aziponya mu saladi yanu. Popeza ali ndi ma pulogalamu yamtengo wapatali, azisungira ku chakudya chimodzi kapena ziwiri pa chakudya:
- Azitona
- Nkhuta
- Madzi
- Amondi
- Walnuts
- Imani mbewu
- Mbeu za mpendadzuwa
- Zolemba
Yang'anani Kuvala kwanu
Zogulitsa zogulitsa saladi zimanyamula shuga, mafuta, ndi mchere, osatchula zina. Monga njira yathanzi, gwiritsani ntchito mafuta a maolivi wothira vinyo wosasa kapena vinyo wosasa vinyo wosasa pa saladi yanu. Kapena, yesani kupanga zovala zanu zokha. Mukufunikira maphikidwe ena? Onani PCOS Nutrition Centre Cookbook: 100 Zosavuta ndi zokoma Zophika Zakudya Zonse Zokuthandizira PCOS kwa zina za saladi ndi zovala zokometsera monga Lemon Dijon Vinaigrette Chinsinsi pansipa.
Kumbukirani kuti kuvala pang'ono kumapita kutali.
Lemon Dijon Vinaigrette
Amatumikira 4
Zosakaniza:
- 2 Zakudya zamadzimadzi zosapitirira maolivi mafuta
- 1 Vinyo woyera vinyo wosasa
- Madzi kuchokera ku 1/2 ndimu
- 1 Supuni ya mpiru ya Dijon
- Supuni 1 uchi
- ¼ supuni ya supuni yowonjezera mchere
- ¼ supuni yatsopano pansi tsabola
Malangizo:
Whisk zosakaniza mu mbale yaing'ono mpaka palimodzi. Sungani pa saladi yomwe mumaikonda.
Kutumikira: makilogalamu 80, mafuta a magalamu 7 (1 magalamu okwana), 150 mg sodium
Chinsinsi kuchokera ku PCOS Nutrition Center Cookbook: 100 Zosavuta ndi zokoma Maphikidwe Onse Othandizira Kupha PCOS