Ngenqwaba yezithelo nezithelo zendawo, yisikhathi esiphelele sonyaka sokujabulela ama saladi. Uma unamathele e-rut ne-saladi yakho evamile, ulahlekelwa izakhi ezibalulekile futhi kumnandi. Nazi ezinye iziphakamiso zokwakha isaladi engcono, enempilo, kanye ne-tastier.
Hlala usule i-Iceberg
Ngenye yezinto zokudla ezidliwa kakhulu eMelika, nokho i-iceberg ine-flavour encane futhi cishe ayikho inani lokudla okunomsoco.
Ukuze uqale isaladi yakho, zama ukungeza eyodwa noma ngaphezulu yemifino eluhlaza elandelayo emnyama esitsheni sakho. Zonke lezi lettuce zigcwele i-fiber, amavithamini, amaminerali, nama- antioxidants . Uma abanye bebancane kuwe, bazame! Hlanganisa nabo ukuze bahluke.
- I-Boston (i-bibb)
- Radicchio
- Baby isipinashi
- I-arugula
- Kale
- I-Watercress
- Iqabunga elibomvu neluhlaza
- I-Oak leaf
- Frisee
- I-endive
- Mache
- Escarole
Yenza amandla phezulu
Basebenzisa isaladi njengesidlo bese ukwandisa ukudla okunezakhi . Sula isaladi yakho ngokuxuba ezihlukahlukene zemifino oyikhonzile. Isibonelo, uphonsa ngobomvu obomvu, obomvu, noma obuluhlaza, u-anyanisi, u-broccoli, utamatisi, i-peas snap kanye neklabishi. Yidla okuluhlaza, okuboshwe, noma othosiwe, ukukhetha kungokwakho.
Ngokufanayo, izithelo zihlanganisa kakhulu isaladi. Zama ukuphonsa ema-apula, ama-blueberries, ama-strawberries, noma amagilebhisi ukuze uthole ukunambitheka kwe-yummy.
Okumibalabala, kungcono! Ngeke nje uzuze kuwo wonke ama-antioxidants amakhulu ezitsheni nemifino, kodwa futhi nangamafiber.
Khetha iProtheni Yakho
Ukwengeza iphrotheni kwisaladi yakho kuzokusiza ukugcwalisa futhi uhlale unelisekile isikhathi eside, futhi kungasiza ekuvimbeleni ushukela wegazi ekushayweni kamuva ngosuku. Khetha imithombo ephilile yamaprotheni afana nalokhu:
- igalikuni
- Inyama yenkukhu
- Tofu
- I-Tuna
- Uhlobo lwenhlanzi
- Izinhlanzi
- Ushizi
- amaqanda abilisiwe
Hamba ku-Something Chewy
Ama-carbohydrate anika amandla futhi uma elinganisela kahle, angasiza ekuphatheni ushukela wegazi namazinga e-insulin.
Hlanganisa ukudla kokudla kwe-carbohydrate okuphansi kwe-glycemic-index (GI) futhi ngeke uhlasele i-insulini yakho. Izinhlobo ezijwayelekile ze-GI zokudla kukhona okusanhlamvu okuphelele futhi okungaphenduliwe, futhi aqukethe i-fibre namaprotheni. Izibonelo zifaka:
- Ubhontshisi omnyama
- Izinyosi zezinso
- Ama-Chickpeas
- I-quinoa ephekiwe
- Amajikijolo akolweni asephekiwe
- Farro ephekwe
- I-pasta yonke yengqolowa
Ungakhohlwa I-Fat!
Ukudla namafutha akuwo akuphakamisi ushukela wegazi kanye namazinga e-insulin afana ne-carbohydrates, futhi kukusiza uzizwe ugcwele futhi unelisekile ngokudla. Ukudla okunamafutha, ikakhulukazi okungaxhunyiwe njengamantongomane nembewu, kunikeza izinzuzo eziningi zezempilo. Lokhu okulandelayo yizibonelo zamanye amafutha enempilo okuphosa kwisaladi lakho. Njengoba ziphakeme ngama-kilojoule, zigcine ku-one noma ezimbili zokudla ngezikhathi zokudla:
- Ama-Olives
- Amantongomane
- Amasheya
- Ama-alimondi
- Ama-Walnuts
- Hemp imbewu
- Imbewu ye-sunflower
- Ama-avovocos
Buka ukugqoka kwakho
Izitolo zokugqoka izaladi zithengwa ngoshukela, amafutha, nosawoti, kungakhulumi ngezihlanganisi. Njengendlela ephilile, sebenzisa inhliziyo enamafutha omnqumo enempilo ehlanganiswe noviniga noma ugaye uviniga obhalsamu ovuthayo kwi-saladi yakho. Noma, zama ukugqoka ngokwakho. Udinga ezinye zokupheka? Bheka i-PCOS Nutrition Center Cookbook: I-PCOS elula futhi enhle kakhulu yokudla okupheka ukushaya i-PCOS ngamapaladi amanye ama-yummy kanye nokugqoka okwenziwe njenge-Lemon Dijon Vinaigrette iresiphi ngezansi.
Khumbula ukuthi ukugqoka kancane kudlula kude.
Lemon Dijon Vinaigrette
Ikhonza 4
Izithako:
- 2 Amathisipuni Amafutha omnqumo angenasici
- 1 Tapepoon white wine uviniga
- Umusi kusuka ku-1/2 i-lemon
- 1 Isinaphi se-Dijon lwesinaphi
- 1 ithisipuni uju
- ¼ isipuni usawoti kosher
- I-¼ ithisipuni pepper esemhlabathini omusha
Izikhombisi-ndlela:
Hlanganisa izithako esitsheni esincane kuze kuhlanganiswe. Ukushayela phezu kwesaladi oyithandayo.
Ngokukhonza: ama-khalori angu-80, ama-gram angu-7 (igramu eyodwa egcwele), 150 mg sodium
Iresiphi kusuka ku -PCOS Nutrition Center Cookbook: 100 Ukupheka Okulula Konke Okunambithekayo Okudlayo Ukushaya i-PCOS