AmaSaladi kuyindlela enhle yokwandisa ukudla kwakho kwemifino yonke ngisho nezithelo. Futhi abaningi abanenkinga yokukhuluphala ngokweqile nokukhuluphala baphendukela kuma-saladi njengendlela yokudla okuphansi kwekhalori noma eceleni. Kodwa ukuze uwagcine ephansi kakhulu kilojoule futhi ephezulu ezinenzuzo zezempilo, kudingeka uqiniseke ukuthi awukwenzi noma iyiphi yalezi zenzo ezine zesaladi.
Ukwengeza kakhulu ukugqoka
Nakuba ukugqoka okunezinwele ezivame ukufika engqondweni kuqala njengabahlukumezi bephezulu, ungakhohlwa ngokugqoka okusekelwe ngamafutha, okungafaka ngokwakho amakhulu ama-kilojoule esaladini lakho.
Kuyasiza ukwazi ukuthi isipuni esisodwa esisodwa sezinhlobo zamafutha zemifino-kuhlanganise namafutha omnqumo nama-canola-aqukethe amakholori angu-120. Ngakho ukwengeza ukudla okuningi okusekelwe ngamafutha esaladini lakho (okufaka amafutha-ne-uviniga ukugqoka, kanye nama-vinaigrettes, okuvame ukudinga amafutha njengesithako) angafaka amakholori amaningi esikhwameni sakho! Futhi i-voilá-instant instant salad sabotage.
Eziningi zokugqoka ezitholakalayo emgqeni wesikhala esivamile zibuye zibe nemithombo yesikhukela eseneziwe , okuye kwabonakala ukuthi iyimbangela enkulu yesifo sokukhuluphala .
Futhi qaphela ukuthi kungakanani uhlobo lokugqoka oyisebenzisayo (ngaphandle kokuviniga uviniga obhalisiwe, ophansi kakhulu kilojoule). Ngibonile abantu becela ukuthi ukugqoka kwabo kukhonjiswe ohlangothini, kuphela ukulahla wonke ohlangothini okhonza ukugqoka yonke isaladi yabo. Inqubo engcono kakhulu ukucwilisa amathini akho ngemfoloko ekugqokeni ohlangothini, bese ulayisha i-salak forkful.
Uzothola ukunambitheka kokugqoka ngaphandle kwama-calories amaningi.
Ukufaka kwi-Croutons
I-croutons ejwayelekile yilezi: izingcezu zesinkwa esimhlophe eziye zagcoba ngamafutha (okungezelela ama-khalori angu-120 ngepuniji ngalinye, khumbula) bese ubhaka noma ugcobe noma uthosiwe. Ngakho-ke, ngaphezu kokuncane kakhulu, uma kukhona, inzuzo yokudla okunomsoco, zengeza ama-calories angenalutho (futhi, ngokuvamile, i-sodium) kuya kwesaladi yakho enempilo.
Okuhle kakhulu ukushiya ama-croutons ngemuva.
Ukuhamba ngamandla phezu kwe-Cheese
Ushizi, ikakhulukazi ushizi ogcwele, lunamakholori amaningi namafutha agcwele, futhi bobabili banganezela ngokushesha uma ushizi ufafazwa phezu kwesaladi. Uma uthanda ushizi esikhwameni sakho, funa izinguquko ezincane ze-fat kanye nezinketho ezinempilo ezinjengombuzi we-goat, feta, noma i-part-skim mozzarella.
Ukungaqapheli Nge-Proteins Eyengeziwe
Imithombo eminingi yeprotheyini yezilwane ivame ukungezwa kuma-saladi ukubenza bangene. Uma inyama ebomvu noma inyama ehlanjululwayo (njengenhlanzi noma i-pepperoni) ingezwa isaladi, noma kunjalo, itjhuguluka lokho okungenzeka kube isidlo esinempilo kakhulu enhlekeleleni enempilo. Lokhu kufaka phakathi ama-toppings afana ne-ham oqoshiwe, ama-bacon bits, ne-steak.
Futhi, uqaphele noma yikuphi ukusikwa okuthosiwe, okungukuthi, ngenxa yamafutha nokugaya, kukhona imithombo engaphezulu yamafutha angenalutho, ama-calories, ne-sodium.
Uma ungathanda isaladi yokudla okuyinhloko ngeprotheyini yezilwane, cabanga i-salmon ekhonjiwe, okuwumthombo omkhulu wama-fatty acids, okungaphathwa ngokuthi i-vitamin B12, i-vitamin D, ne-selenium.
Njengoba kuphawuliwe ngenhla nge-cheese, ngisho nemithombo engeyona yezilwane yamaprotheni ingafaka amakholori amaningi kunalokho umuntu angase akubone. Nakuba kunezinzuzo eziningi zezempilo zokudla amantongomane, isibonelo, lokhu kufanele kwenziwe ngokulinganisela, njengoba okuqukethwe kwekhalenda yamantongomane kufanele kuthathwe ngokubheka.
Uma uneza amantongomane esaladini lakho, umthetho omuhle wesithupha unamathele ngaphezu kwesandla esincane.
Ngaphandle kwamantongomane, omunye umthombo omuhle we-fiber, amaprotheni, kanye nezakhi zomdanso wakho isalayi. Futhi, ngokungafani ne-toppings eningi okukhulunywe ngenhla, ubhontshisi nezinye izitshalo zivame ukuba ngaphansi kwama-khalori, ngaleyo ndlela ukupakisha i-punch enamandla okunomsoco ngenani eliphansi eliphansi.
Ngakho bamba ama-chickpeas, weqa i-ham, engeza i-feta ngokulinganisela, ubuke ukugqoka ... futhi ujabulele isaladi yakho!
Imithombo :
I-World Health Organization. > Ishidi Lolwazi: Ukukhuthaza Izithelo Nokusetshenziswa Kwemifino Emhlabeni Wonke.