Ndine urombo, asi kudya saradhi hakungoerekani kwakaenzana nekudya kune utano. Nepo dzimwe sarudzo dzesaladhi dzinogona kuva dzinovaka muviri uye dzichitsigira uremu-kurasikirwa kwako kuedza, vamwe vanogona kukanganisa nhamba pachiyero (uye zvimwe zvinangwa zvine chekuita nehutano).
Hezvino tarisa zvikanganiso zvisere zvesalad zvauri kuita izvo zvinogona kukanganisa vavariro dzako dzakanaka uye kukuvadza kuedza kwako kuderedza uremu.
Zvikanganiso zvakaipisisa pakudya saladi kuderedza uremu
Iwe hauwedzeri puroteni
Kana chinangwa chako chiri chekuderedza uremu, unogona kufunga kuti unoda skimp pane saladi zvigadzirwa kuti ucheke makorikori, asi kutema macronutrient seprotein kukanganisa kukuru.
Imhaka yekuti kana ukasiya puroteni yekuzadza musaladhi yako, miriwo haiverenge sekudya kwakakwana. Ichi macronutrient inononoka kugaya uye inodzikamisa shuga yeropa, saka kana ikashaikwa musalad yako, ungangonzwa usingagutsikani uye wowana zvimwe zvekudya gare gare kana kuti gare gare muzuva.
Kutaura zvazviri, kudya kweprotein hakungowedzera satiety, asi kunogonawo kuderedza mafuta akawanda uye kubatsira kuchengetedza musuru wakaonda panguva yekurasikirwa, maererano nekudzidza kwaNovember 2014 muNutrition & Metabolism.
Kuti ugadzirise izvi unogona kuwedzera mapuroteni ane hutano akadai semazai, nyama yehuku, turkey, hove, tofu, nzungu uye mhodzi.
Iwe unosarudza rudzi rwakashata rweprotein
Kunyangwe mapuroteni ari chikamu chakakosha chesaladhi ine hutano, mhando yaunosarudza inoita mutsauko wese kana zvasvika pakurasikirwa uremu.
Mapuroteni ane mafuta haana kungoipa pachiuno chako chete, asi kudya zvokudya zvakakwirira mumafuta akazara kunogonawo kukwidza cholesterol yako yakaipa, iyo inowedzera njodzi yako yechirwere chemwoyo.
Kuti udzivise ndiro yako yevheji kubva pakuva bhomba re-calorie, sarudza mapuroteni akaonda senge huku yakagochwa, shrimp nehove. Kudyara-kwakavakirwa sarudzo senge nyemba and the tofu ivo vakanakawo.
Muchokwadi, vanhu vanodya mapuroteni ezvirimwa (uye zvishoma zvigadzirwa zvemhuka) vanogona kunakidzwa nehupenyu hwakareba uye nenjodzi yakaderedzwa yechirwere chemoyo, sekureva kwaChikunguru 2020 meta-analysis muThe BMJ.
Unokanganwa nezvemafuta ane hutano
Nepo iwe uchange uchida kudzivisa kuvhara ndiro yako yesaladi nemafuta akazara kuti ubatsire nekurasikirwa (uye hutano hwakanaka hwose), haudi kudzivisa mafuta zvachose. Kufanana neprotein yakaonda, mafuta ane hutano vanononoka kugaya, vanokuchengeta wakaguta uye ndiwo kiyi yekudya kwakadzikama.
Kuti ugadzirise izvi, sanganisira mumasaladhi ako ane moyo-ane hutano mafuta senge aguacate, mapfekero akavakirwa pa mafuta omuorivhi, nzungu uye mhodzi. Izvo zviri kutaurwa, mafuta ane hutano ane calorie-dense, saka iva nechokwadi chekudzidzira chikamu chekudzora uye kunakidzwa nazvo zvine mwero.
Iwe unongoshandisa iceberg lettuce
Haisi kuguma kwenyika kana saladhi yako isina chinhu kunze kwe iceberg (zviri nani pane kudya kaviri bacon cheeseburger).
Asi iceberg haina zvese zvinovaka muviri zverima girini (sipinachi, arugula, romaine lettuce, kana magidhi akavhenganiswa) Muchokwadi, mashizha ane mashizha akasviba sekare haangove ane akawanda antioxidants, fiber, uye iron, asi zvakare anopa yakasimba, yakawedzera kusimba magadzirirwo, ayo anogona kuwedzera kuzara kwako chinhu.
Hauwedzeri muriwo wakakwana
Lettuce mashizha haafanire kunge ari iwo ega muriwo mune yako saladhi ndiro.
Kana saladhi isina miriwo uye yakagadzirwa zvakanyanya nezvimwe zvekudya, mutambo wesaladhi uchave usina simba. Chinhu chikuru chekudya saladhi ndechekuwedzera kudya kwako kwemiriwo uye kuwana zvimwe zvinovaka muviri, antioxidants, uye fiber.
Nezvo mupfungwa, iyo yakawanda ye saladhi inofanira kuva nheyo yemiriwo yakasvibirira kana yakabikwa.
Iwe unotakura pane zvigadzirwa
Kune vamwe vanhu, zvipfeko zvinonaka ndiyo chikamu chakanakisisa che saladhi. Asi kuwedzera-kufanana nemucheka we tortilla, cheese, croutons, nuts, uye bhakoni bits zvinogona kukunda pfungwa yekudya saladhi nokuda kwezvikonzero zvehutano uye kuora muviri.
Nokuda kwekugadzirwa kwakaoma, bvisa croutons uye uwedzere zvishoma zvemoyo-utano mbishi nzungu nemhodzi. Kana iwe uchida zvishoma kutapira, kanda imwe antioxidant-rich blueberries kana blackberries mumusanganiswa.
Iwe unogara uchidya pre-yakagadzirwa saladi
Chokwadi, ivo vanokurumidza, asi premade salads inogona kunge ine zvisina hutano zvigadzirwa.
Kunze kwekunge iwe uchigona kuona zvikamu zvesalad yako mumudziyo, uye kazhinji miriwo ine mapfekero ane hutano padivi, pre-yakagadzirwa saladi inogona kuva chakavanzika chikuru.
Sezvakangoita kana shefu asanganisa kupfeka kwake saladhi zvisati zvaitika, haugone kutonga kuti ndezvipi zvinongedzo zvinowedzerwa uye kuti zvingani zvakashandiswa. Mune mamwe mazwi, unogona kufunga kuti uri kudya kune utano, asi iwe hauzive zvakawanda pamusoro pekuti yakawanda sei bhakoni, cheese, uye kupfeka zvawedzera mamwe mazana mashanu-pamwe nemakori.
Unoisa dressing yakawandisa
Kana iwe uchifunga kuti masaladhi anofinha uye asina kuchena, zviri nyore kwazvo kunyudza magidhi ako mumucheka wakasviba, wakakwira-mafuta, wakakwira-calorie kupfeka kuti uwedzere kunaka. Asi, mafuta akazara haakuitiri chero zvakanakira mune hutano kana uremu dhipatimendi.
Inokurudzirwa kusarudza mafuta omuorivhi nevhiniga uye kupfeka kwakavakirwa pa aguacate nemafuta ane hutano hwemoyo ayo asiri kungoputika nekunaka chete asiwo anogutsa dumbu rako.
Uyezve, mafuta anobatsira muviri wako kutora mavhitamini nemaminerari anowanikwa mumiriwo inovaka muviri, kusanganisira mavhitaminzi A, D, E, uye K.
Paunoenda kunodya, bvunza zvipfeko zvako parutivi. Iwe unozopedzisira washandisa zvishoma kudarika kana mubiki akaisanganisa pakutanga. Iko hakuna kutaura kuti yakawanda sei yavanoshandisa, uye inogona kupedzisira yatumira macalories musaladhi yako 'yehutano' nepadenga.
Uye yeuka kudzidzira kutonga kwechikamu nekuzviganhurira iwe kune 2 maspuni.