Uxolo, kodwa ukutya isaladi akuthethi ngokuzenzekelayo ukulingana nokutya okunempilo. Ngelixa ezinye iinketho zesaladi zinokuba nesondlo kakhulu kwaye zixhase imizamo yakho yokulahlekelwa ubunzima, abanye banokutshabalalisa inani kwisikali (kunye nezinye iinjongo zempilo).
Apha ngezantsi sijonga iimpazamo ezisibhozo ozenzayo ngeesaladi ezinokuphazamisa iinjongo zakho ezintle kwaye zenzakalise iinzame zakho zokunciphisa ubunzima.
Iimpazamo ezimbi kakhulu xa usitya isaladi ukunciphisa umzimba
Awufaki iprotheni
Xa injongo yakho kukunciphisa umzimba, unokucinga ukuba kufuneka udibanise izithako zesaladi ukunciphisa iikhalori, kodwa ukuphelisa i-macronutrient njengeprotheni yimpazamo enkulu.
Kungenxa yokuba ukuba ushiya iprotheni yokuzalisa kwisaladi yakho, imifuno ayiyi kubalwa njengesidlo esipheleleyo. Le macronutrient icothisa ukugaya kwaye izinzise iswekile yegazi, ngoko xa ilahlekile kwisaladi yakho, unokuziva unganelisekanga kwaye ufikelele ekutyeni okungakumbi kamva okanye kamva emini.
Enyanisweni, ukutya okuneprotheyini ephezulu akugcini nje ukwandisa i-satiety, kodwa kunokunciphisa ubunzima be-fat mass kunye nokunceda ukugcina imisipha enqabileyo ngexesha lokulahlekelwa kwesisindo, ngokutsho kwesifundo sikaNovemba 2014 kwi- Nutrition & Metabolism .
Ukusombulula oku, unokongeza iiprotheni ezinempilo ezifana namaqanda, isifuba senkukhu, i-turkey, intlanzi, i-tofu, i-nuts kunye nembewu.
Ukhetha uhlobo olungalunganga lweprotheyini
Nangona iprotheni iyingxenye ebalulekileyo yesaladi enempilo, uhlobo olukhethayo lwenza umehluko xa kuziwa ekulahlekeni kwesisindo.
Akunjalo nje ukuba iiprotheyini ezinamafutha azilungile kwisinqe sakho, kodwa ukutya ukutya okunamafutha amaninzi kunokunyusa i-cholesterol yakho embi, eyonyusa ingozi yesifo sentliziyo.
Ukuthintela isitya sakho se-veggie ekubeni yibhombu enekhalori ephezulu, khetha iiproteni ezibhityileyo njenge inkukhu eyojiweyo, i-shrimp kunye nentlanzi. Iinketho ezisekelwe kwizityalo ezifana imifuno kunye tofu Zikwabalasele.
Ngapha koko, abantu abatya iprotheyini yezityalo ezininzi (kunye neemveliso ezimbalwa zezilwanyana) banokonwabela ubomi obude kunye nomngcipheko oncitshisiweyo wesifo sentliziyo, ngokutsho kukaJulayi 2020 uhlalutyo lwemeta kwi-BMJ.
Uyalibala ngamafutha anempilo
Nangona uya kufuna ukuphepha ukufaka iplate yakho yesaladi ngamafutha agcweleyo ukuze uncede ngokulahleka kwesisindo (kunye nempilo yonke enhle), awufuni ukuphepha amafutha ngokupheleleyo. Njengeeprotheni ezibhityileyo, amafutha anempilo Ziyacothisa ukugaya, zikugcina ugcwele kwaye zingundoqo kwisidlo esilungeleleneyo.
Ukusombulula oku, bandakanya amafutha anentliziyo-enempilo kwiisaladi zakho ezifana aguacate, ukunxiba esekelwe ioli yeoli, amantongomane kunye nembewu. Oko kwathiwa, amafutha anempilo ane-calorie-dense, ngoko qiniseka ukuba usebenzise ukulawulwa kwesahlulo kwaye ujabulele ngokumodareyitha.
Usebenzisa kuphela iceberg lettuce
Ayisosiphelo sehlabathi ukuba isaladi yakho iqulethe i-iceberg kuphela (ingcono kunokutya i-cheeseburger ephindwe kabini kunye nebhekoni).
Kodwa i-iceberg ayinazo zonke izondlo zemifuno emnyama.isipinatshi, i-arugula, i-lettuce yamaRoma okanye imifuno edibeneyo). Ngapha koko, imifuno enamagqabi amnyama njenge-kale ayiqulathanga kuphela i-antioxidants, i-fiber, kunye nentsimbi, kodwa ikwabonelela ngokuqina okuqinileyo, okunokwandisa into yakho epheleleyo.
Awufaki imifuno eyaneleyo
Amagqabi e-lettuce akufuneki abe yimifuno kuphela kwisitya sakho sesaladi.
Xa isaladi ingenayo imifuno kwaye iqulunqwe ngokuyinhloko kokunye ukutya, isethi yesaladi iya kuba buthathaka. Inqaku eliphambili lokutya isaladi kukunyusa ukutya kwakho kwemifuno kwaye ufumane izondlo ezininzi, i-antioxidants, kunye nefiber.
Ngaloo nto engqondweni, uninzi lwesaladi kufuneka lube sisiseko semifuno eluhlaza okanye ephekiweyo.
Ulayisha izithako
Kwabanye abantu, ukugqoka okumnandi kuyona nto ilungileyo yesaladi. Kodwa i-add-ins efana ne-tortilla strips, ushizi, i-croutons, i-candied nuts, kunye ne-bacon bits inokoyisa inqaku lokutya isaladi ngezizathu zempilo kunye nokulahlekelwa kwesisindo.
Ukuze ube ne-crunchy texture, khupha i-croutons kwaye ungeze i-nuts kunye nembewu ephilileyo yentliziyo. Ukuba ukhetha ubumnandi obuncinci, phosa amaqunube aluhlaza okanye amaqunube amnyama kumxube.
Uhlala usitya iisaladi ezenziwe ngaphambili
Ngokuqinisekileyo, ziyakhawuleza, kodwa iisaladi ezenziwe kwangaphambili zinokuqulatha izithako ezingenampilo.
Ngaphandle kokuba ungabona ngokubonakalayo amacandelo esaladi yakho kwisikhongozeli, kwaye ubukhulu becala yimifuno enesinxibo esinempilo ecaleni, iisaladi ezenziwe ngaphambili zinokuba yimfihlakalo enkulu.
Kanye njengaxa umpheki exuba isinxibo sakhe sesaladi kwangaphambili, awunakulawula ukuba zeziphi izithako ezongeziweyo kunye nokuba zingaphi ezisetyenzisiweyo. Ngamanye amazwi, unokucinga ukuba utya ukutya okunempilo, kodwa awazi kakhulu malunga nokuba ingakanani ibhakoni, itshizi, kunye nokunxiba okufake ngaphezu kwama-500 eekhalori ezongezelelweyo.
Wongeza kakhulu ukunxiba
Ukuba ucinga ukuba iisaladi ziyadika kwaye zimdaka, kulula kakhulu ukuntywila imifuno yakho kwi-creamy, fat-fat, high-calorie dressing ukunyusa incasa. Kodwa, amanqatha ahluthayo akakwenzi nto ilungileyo kwisebe lezempilo okanye lokuncipha kobunzima.
Kucetyiswa ukuba ukhethe ioli yeoli kunye neviniga kunye nokunxiba ngokusekelwe aguacate ngamafutha asempilweni entliziyweni angagqabhuki nje ngencasa kodwa anelise nesisu sakho.
Ngaphezu koko, amafutha anceda umzimba wakho ukuba ufunxe zonke iivithamini kunye neeminerali ezifumaneka kwimifuno enesondlo, kuquka iivithamini A, D, E, kunye noK.
Xa uphuma ukuya kwisidlo sangokuhlwa, cela ukunxiba kwakho ecaleni. Uza kugqiba ukusebenzisa ngaphantsi kunokuba umpheki wayixuba kuqala. Awukwazi ukuxelela ukuba basebenzise kangakanani, kwaye inokuphela ngokuthumela iikhalori kwisaladi yakho 'enempilo' ngophahla.
Kwaye khumbula ukuziqhelanisa nolawulo lwezahlulo, uzilinganisele kumacephe ama-2.