Uma ucabanga ngokudla okumele udle uma ulandela ukudla okunempilo - okufaka okunye okungasiza ekunciphiseni ama-cholesterol akho namazinga e-triglyceride - ama-saladi ayilinye ukudla okunempilo okuza engqondweni. Ngenxa yokuthi amanye ama-saladi avame ukuba yisigqila esincane, kungase kube nzima ukugcoba isaladi yakho ngokungeza isaladi yokugqoka. Nakuba ezinye zalezi zokugqoka izaladi zinganezela isamba esikhulu selavada yakho, zingakwazi ukwengeza izithako - njengamafutha agcwele kanye noshukela - okungaholela ekudleni kwakho kwehlisa i-lipid.Le mhlahlandlela izokubonisa ukuthi ungayisebenzisa kanjani ukugqoka kwakho isaladi ngokuhlakanipha ngaphandle kokuphazamisa ukudla kwe-cholesterol yakho.
I-Cream-Based Versus i-Dressing e-Oil-Based
Nakuba kunezinhlobonhlobo eziningi zesaladi ezigqoka nxazonke, zingahle zihlukaniswe ngamaqembu amabili:
- Vinaigrette ukugqoka
- Ukugqoka okusekelwe ekamelweni
Ukugqoka okwenziwe nge-Cream ngokuvamile kubandakanya ubisi, ukhilimu omuncu, imayonnaise, noma ukhilimu njengesisekelo. Zivame ukujula futhi zifanelwe ngokuvumelana. Ukugqoka okusekelwe ekamelweni kuhlanganisa ushizi we-blue, i-Thousand Island, i-ranch ne-Russian dressings. Ngenxa yesisekelo esihle esakhiwa, ukusebenzisa okuningi kwalezi zinhlobo zokugqoka esikhwameni sakho kungangenisa amafutha agcwele isaladi lakho.
I-Vinaigrettes iqukethe inhlanganisela ehlukene yamafutha noviniga futhi ingaqukatha ezinye izithako ezifana nezinyosi ezivuthiweyo, amajijusi wezithelo, amakhambi, izinongo noma i-pepper. Lezi zigqoko zilula ukubona ngoba zihlukanisa kalula uma zingashukunyiswa noma zithunywe isikhathi esithile. Izibonelo zama-vinaigrette zihlanganisa ukugqoka i-Italy nokugqoka i-ginger.
I-Vinaigrettes ayinayo i-base creamy, ngakho-ke ingaqukatha amafutha angaphansi kakhulu. Ngisho noma lezi zokugqoka ziqukethe amafutha angafaka amafutha angenalutho angasetshenzisiwe esaladini lakho - angakwazi ukungeza ama-calories, futhi.
Zombili izinhlobo zokugqoka zingaqukatha nezinye izithako ezingase zithinte impilo yakho yenhliziyo, njengokasawoti kanye noshukela.
Ngakho-ke, kufanele uhlole ilebula njalo ebhodleleni lokugqoka lekhalori, amafutha, i-carbohydrate, kanye nokuqukethwe kwe-sodium ngaphambi kokuyifaka kwisaladi lakho.
Ukusebenzisa ukugqoka iSaladi Uma Ubuka I-Lipids Yakho
Njengoba nje ubukele i-lipids yakho, akusho ukuthi kufanele uvumele ukusebenzisa isaladi ukugqoka ngokuphelele. Kodwa-ke, ngoba ezinye zalezi zokugqoka ziqukethe izithako ezingathinta inani lamafutha nama-kilojoule odlayo ekudleni kwakho, kufanele uqaphele ngokwengeziwe ngemali oyengeza kwisaladi lakho - noma kwezinye izinto zokudla, njengabaqaphi, ama-sandwich, noma ama-veggies. Kunezindlela ezimbalwa zokujabulela ukugqoka okuthandayo ngaphandle kokuthinta kakhulu impilo yesaladi yakho:
- Ungalokothi uchithe isaladi yakho. Kungakhathaliseki ukuthi ulungiselela isaladi lakho ekhaya noma uyala omunye endaweni yokudlela oyikhonzile, kufanele ubeke njalo isaladi yakho yokugqoka esitsheni ohlangothini - esikhundleni sokuthi ibekwe ngokuqondile esaladini lakho. Akugcini nje lokhu kukuvumela ukuba ungeze isaladi ukugqoka kumnandi wakho, kungakusiza futhi ukunciphisa amakholori.
- Sebenzisa izinguqulo ezinamafutha aphansi okugqoka okuthandayo . Uma une-salad ethile yokugqoka oyifunayo ukuyisebenzisa, hlola isitolo sakho sokudla ukuze ubone ukuthi siyatholakala yini njengenguqulo ephansi yamafutha. Nakuba lokhu kunciphisa inani lamanoni agcwele ukugqoka, abanye abakhiqizi bangakhokha ngokufaka usawoti owengeziwe noma ushukela kuwo. Ngakho-ke, kufanele uhlole amalebula akho okunomsoco.
Ingabe Uyakudinga Ngempela Ukugqoka Isaladi?
Uma ufuna ngempela ukusika inani lamakhilogremu enziwe kwisaladi lakho - shiya isaladi ukugqoka ngokuphelele. Kunezinye izindlela zokugqoka isaladi yakho bese wengeza ukunambitheka okungeziwe ngaphandle kokufaka ukugqoka. Ukuze unike isaladi yakho ukukhulisa ukunambitheka, zama enye yale mibono elandelayo:
- Engeza ambalwa amajikijolo, njengama-strawberries, ama-raspberries, utamatisi noma ama-mangos esaladini lakho.
- Cindezela ijusi lemon, i-lime, noma ezinye izithelo ozithandayo.
- Engeza imifino enambitheka esaladini lakho, njengama-scallions oqoshiwe, i-garlic, noma anyanisi
- Sebenzisa izinongo ukuze uphadle isaladi yakho, kufaka phakathi i-parsley, i-basil, i-garlic noma i-chives.
- Engeza i-dollop ye-hummus noma i-salsa kwisaladi oyikhonzile.
Yenza ukugqoka kwakho ngokwakho
Ukwenza isaladi yakho yokugqoka kungakusiza imali ethile ekuthengiseni kwakho okuthengwayo bese uqinisekisa ukuthi uneza izithako ezinobungane nge-cholesterol. Kunezinhlayiya eziningi ze-salad enempilo ongayilungisa ngaphambi kwesikhala sesaladi esilandelayo, futhi lezi zokupheka ziyisibonelo ezimbalwa sokugqoka isaladi enempilo:
- I-Greek Lemon Garlic Salad Ukugqoka
- Strawberry Vinaigrette Ukugqoka
- Ukugqoka kwama-Lime okumnandi nokumnandi