Dweba ama-toppings othosiwe futhi anamafutha ukuze uthole lokhu okukhethwa kukho okunempilo
Isaladi sesidlo sasemini ibonakala njengendlela ekhethiwe yokudla kwe-cholesterol - kodwa ukungeza ukukhishwa okungalungile nokugqoka emifini yakho kungakhipha ngokuphelele izinzuzo zezempilo. Izitolo eziningi zokudlela nezokuthatha, ngenkathi zingase zivele ziphilile, zigcwele amafutha anenkinga, ukudla okuthosiwe, ukudla okunamafutha, nezinye izibhomu ze-cholesterol, ngakho-ke kubalulekile ukukhetha uma uyala kusuka kwimenyu.
Kulula ukugwema amafutha agcwele futhi ahambayo, engeza ama-toppings aphezulu, bese ukhetha izithako ezinciphisa i-cholesterol ekhaya, kodwa lokho akusho ukuthi awukwazi ukujabulela ukudla.
Sebenzisa le mihlahlandlela yokwakha isaladi esinokoqobo esiphundu, esiphunduzayo, noma ngabe uyadla ukudla ekhishini lakho noma ekudleni.
Zama imifino ehlukile
Zonke izinhlobo ezihlukahlukene zemifino zizozuzisa i-cholesterol yakho kanye nempilo yonke, ngakho-ke uma kuziwa ekukhetheni isisekelo sakho sesaladi, kuyindaba yokuthandayo. Uma ungathanda ukunambitheka okukhulu kwemifino, zama i-romaine, iqabunga elihlaza noma iceberg. Uma uthanda ukulunywa kancane, zama ukusebenzisa amahlamvu asipinashi omusha, i-arugula yasendle, i-radicchio, noma amaqabunga entwasahlobo. Ungenza ngisho nokuhlanganiswa kwalokhu okukhethwa kukho. Uma kunezihlukahlukene ezihlukahlukene ekukhetheni kwakho imifino, ukuhlukahluka okunomsoco okuzowuthola kusuka emifino, okuhlale kuyinto enhle.
Layisha phezulu ku-Veggies
Imifino iwukuphela kwe-iceberg (i-pun ehlosiwe) lapho iqoqa isaladi ephansi e-cholesterol. Esikhundleni sokulayishwa phezulu kuma-toppings angenampilo njengama-bacon bits kanye nama-cheeses, gcwalisa i- fiber ngokufaka uhla lwemifino ye-flavour ehlukene ne-texture. Konke okuvela ekhanda eliqoshiwe kanye namakhukhamba kuya kwi-carrots eqoshiwe, i-radishes, noma iklabishi kuya ku-avocado fresh, e-creamy ephekwe noma e-broccoli eluhlaza ingaba ne-salad yakho phezulu futhi ikugcine ugcwele isikhathi eside, ngakho-ke awunamathuba okufinyelela ekudleni okungenampilo ngehora emva ukudla.
Engeza izithelo ze-Flavour eyengeziwe
Izithelo kuyisikhali esikhulu sokufihla isaladi esithandayo, kanti izibambiso ezithile zihamba kahle kakhulu. Ngokwesibonelo, i-arugula ne-raspberries; ikhukhamba kanye ne-ikhabethe (futhi i-mint, uma uzizwa ufisa); isipinashi kanye namapheya. Bakhokisela ukunambitheka okumnandi esaladini lakho, okuvame ukusiqhathanisa nezinye izithako ezinomsoco noma ezibabayo. I-lemon esisha ne-lime nazo zinhle kakhulu zokugqoka isaladi futhi ziphethe i-punch flavor (ngaphezulu kokugqoka okuphansi kwe-cholesterol isaladi).
Phonsa Kwamanye Amantongomane Nambewu
Esikhundleni sokusebenzisa i-croutons yendabuko ejwayele ukugcwala ama-carbohydrate ahlanziwe, engeza izinhluzane ezinamantongomane enempilo kanye nembewu kwisaladi yakho yokwehlisa okuthile okwanelisayo. Amantongomane afana nama-alimondi kanye nama- walnuts anamafutha angenalutho, angagcina amazinga akho e-cholesterol ahlola. Ucwaningo olunyatheliswa yi- American Journal of Clinical Nutrition ngo-2009 lwathola ukuthi abantu abangezezela ukudla kwabo nama-walnuts, abacebile ama-acids e-polyunsaturated, babhekana nokwehla okukhulu kwe-cholesterol kanye ne-LDL-cholesterol. Imbewu efana ne-sunflower, i-flaxseed, i-sesame, ne-ithanga nayo iqukethe amafutha angenalutho angenayo futhi ingeza ukuthungwa kwisaladi lakho.
Dlula ku-Bacon
Uma ungathanda ukufaka inyama e-salad yakho, zama ukusika. Ukucutshungulwa okunamandla nokuthosiwe kwenyama kufanele kugwenywe ngoba lezi ziba nomthelela wokuba ngamafutha amaningi, okwandisa amazinga e-cholesterol . Esikhundleni salokho, zama i-turkey engavikeleki-mahhala, inkukhu ehlutshiwe, i-sardine ekheniwe, noma i-salmon ebanjwe emasimini (i-fatty fish iboniswe ukuthi ihlaziye isamba se-cholesterol esiphezulu kanye ne-triglyceride concentrations kwizifundo). Ungase uzame nemithombo yamaprotheni asekelwe ezitshalweni, njengebhontshisi noma i-quinoa.
Yeqa I-Store-Ethengisiwe, Ukugqoka Isaladi Egcwele-Fat
Gwema ukugqoka okwenziwe ukhilimu ngoba lokhu kuvame ukuqukethe inani eliphakeme lamafutha agcwele.
Bheka izindlela eziphansi zamafutha okugqoka isaladi oyikhonzile, bese ucela amafutha omnqumo ocacile noviniga esitolo sakho sesaladi. Noma kungcono okwamanje, yenza isaladi ephansi ye-cholesterol egqoka ekhaya bese ulethe nawe uma udla. Usebenzisa amafutha omnqumo njengesisekelo, ungengeza ama-vinegars anambitheka njengabhalsamu, irayisi, iwayini elimhlophe, noma i-apula cider uviniga, kanye nezinongo ezifana ne-garlic esisha noma ama-spice blends. Ngokunye, ungenza isithelo sokugqoka usebenzisa ama-raspberries noma ama-strawberry, ijusi lemon, amafutha omnqumo, nosawoti. Noma ungenza ijusi elilula lemon, u-garlic, amafutha omnqumo, nokugqoka usawoti. Ungadli isaladi ngokugqoka; Kunalokho, sebenzisa ngokwanele ukugqoka amaqabunga.
> Imithombo:
> Deirdre K Banel noFrank B Hu. Imiphumela ye-walnut ukusetshenziswa kwi-blood lipids nezinye izifo zengozi yengqondo: ukuhlaziywa kwe-meta nokubuyekezwa okuhlelekile. I-Am J Clin Nutr. 2009
> Rajaram S1, Haddad EH, Mejia A, Sabate J. Walnuts nezinhlanzi ezinamafutha zithonya amafomu ehlukene e-serum lipid ejwayelekile kubantu abathinteka kalula: ukuhlolwa okulawulwa ngokungahleliwe. I-Am J Clin Nutr. 2009 Meyi; 89 (5): 1657S-1663S.
> I-Harvard Heart Letter. Ukudla okungu-11 okwe-cholesterol ephansi. Kubuyekezwe: Agasti 11, 2015