Ngiyaxolisa, kodwa ukudla isaladi akufani ngokuzenzekelayo nokudla okunempilo. Nakuba ezinye izinketho zesaladi zingaba nomsoco kakhulu futhi zisekele imizamo yakho yokulahlekelwa isisindo, ezinye zingalimaza inombolo esikalini (kanye nezinye izinjongo zakho ezihlobene nempilo).
Nakhu ukubuka amaphutha amasaladi ayisishiyagalombili owenzayo angaphazamisa izinhloso zakho ezinhle futhi alimaze imizamo yakho yokwehlisa isisindo.
Amaphutha amabi kakhulu lapho udla isaladi ukuze ulahlekelwe isisindo
Awungezi iphrotheni
Uma umgomo wakho uwukwehlisa isisindo, ungase ucabange ukuthi udinga ukweqa izithako zesaladi ukuze unciphise ama-calories, kodwa ukusika i-macronutrient efana neprotheni kuyiphutha elikhulu.
Lokhu kungenxa yokuthi uma ushiya amaprotheni okugcwalisa esaladini sakho, imifino ngeke ibalwe njengokudla okuphelele. Lokhu macronutrient ibambezela ukugaya futhi iqinise ushukela wegazi, ngakho uma ingekho esaladini sakho, ungase uzizwe unganelisekile futhi uthole ukudla okwengeziwe kamuva noma kamuva emini.
Eqinisweni, ukudla okunamaprotheni amaningi akugcini nje ukwandisa ukugcwala, kodwa kunganciphisa isisindo samafutha futhi kusize ukulondoloza imisipha eqinile ngesikhathi sokulahlekelwa isisindo, ngokusho kocwaningo lukaNovemba 2014 ku-Nutrition & Metabolism.
Ukuxazulula lokhu ungakwazi ukwengeza amaprotheni anempilo afana namaqanda, isifuba senkukhu, i-turkey, inhlanzi, i-tofu, amantongomane kanye nembewu.
Ukhetha uhlobo olungalungile lwamaprotheni
Nakuba amaprotheni eyingxenye ebalulekile yesaladi enempilo, uhlobo olukhethayo lwenza umehluko uma kuziwa ekunciphiseni isisindo.
Amaprotheni anamafutha awagcini nje ngokungalungile okhalweni lwakho, kodwa ukudla ukudla okunamafutha agcwele kungakhuphula i-cholesterol embi, okwandisa ingozi yesifo senhliziyo.
Ukuze uvimbele isitsha sakho semifino ukuthi sibe ibhomu elinekhalori ephezulu, khetha amaprotheni angenalutho afana nalokhu inkukhu eyosiwe, izimfanzi kanye nenhlanzi. Izinketho ezisekelwe ezitshalweni ezifana izindunduma futhi i tofu nazo zinhle kakhulu.
Eqinisweni, abantu abadla amaprotheni ezitshalo amaningi (kanye nemikhiqizo yezilwane encane) bangajabulela impilo ende kanye nengozi encishisiwe yesifo senhliziyo, ngokusho kokuhlaziywa kwemeta kaJulayi 2020 ku-BMJ.
Ukhohlwa ngamafutha anempilo
Nakuba uzofuna ukugwema ukunqwabelanisa ipuleti lakho lesaladi ngamafutha agcwele ukuze usize ekunciphiseni isisindo (kanye nempilo enhle iyonke), awufuni ukugwema amafutha ngokuphelele. Njengamaprotheni angenalutho, amafutha anempilo zinciphisa ukugaya, zikugcina ugcwele futhi ziyisihluthulelo sokudla okunomsoco.
Ukuze ulungise lokhu, faka kumasaladi akho amafutha anempilo enempilo njenge Aguacate, ukugqoka okusekelwe amafutha omnqumo, amantongomane kanye nembewu. Lokho okushiwoyo, amafutha anempilo anekhalori-aminyene, ngakho qiniseka ukuthi uzijwayeza ukulawula ingxenye futhi ujabulele ngokulinganisela.
Usebenzisa ulethisi we-iceberg kuphela
Akukona ukuphela komhlaba uma isaladi lakho lingaqukethe lutho ngaphandle kwe-iceberg (kungcono kunokudla i-double bacon cheeseburger).
Kodwa i-iceberg ayinawo wonke umsoco wemifino emnyama (isipinashi, i-arugula, ulethisi waseRoma, noma imifino exutshwe). Eqinisweni, uhlaza olunamaqabunga amnyama njenge-kale aluqukethe nje kuphela ama-antioxidants, i-fiber, ne-iron, kodwa futhi lunikeza ukuthungwa okuqinile, okuqinile, okungakhuphula isici sakho sokugcwala.
Awufaki imifino eyanele
Amaqabunga e-ulethisi akudingeki kube ukuphela kwemifino esitsheni sakho sesaladi.
Uma isaladi ingenayo imifino futhi yenziwe ikakhulukazi ngokunye ukudla, umdlalo wesaladi uzoba buthakathaka. Iphuzu eliyinhloko lokudla isaladi ukwandisa ukudla kwakho kwemifino futhi uthole imisoco eyengeziwe, ama-antioxidants, kanye ne-fiber.
Unalokho engqondweni, ingxenye enkulu yesaladi kufanele ibe isisekelo semifino eluhlaza noma ephekiwe.
Ulayisha izithako
Kwabanye abantu, ukugqoka okunambithekayo kuyingxenye engcono kakhulu yesaladi. Kodwa ama-add-ins afana nama-tortilla strips, ushizi, ama-croutons, amantongomane angama-candied, nama-bacon bits angakwazi ukunqoba iphuzu lokudla isaladi ngezizathu zempilo kanye nokulahlekelwa isisindo.
Ukuze uthole ukuthungwa okuqinile, khipha ama-croutons bese wengeza idlanzana lamantongomane aluhlaza anempilo enempilo nembewu. Uma ukhetha ubumnandi obuncane, phonsa amajikijolo aluhlaza okwesibhakabhaka noma amajikijolo anothile nge-antioxidant ku-mix.
Uhlala udla amasaladi enziwe ngaphambilini
Impela, ayashesha, kodwa amasaladi enziwe kusengaphambili angaqukatha izithako ezingenampilo.
Ngaphandle uma ungakwazi ukubona ngeso lengqondo izingxenye zesaladi lakho esitsheni, futhi ngokuvamile ziyimifino enezingubo ezinempilo eceleni, amasaladi enziwe ngaphambilini angaba imfihlakalo enkulu.
Njengalapho umpheki exuba isaladi yakhe yokugqoka kusengaphambili, awukwazi ukulawula ukuthi yiziphi izithako ezifakwayo nokuthi zingaki ezisetshenzisiwe. Ngamanye amazwi, ungase ucabange ukuthi udla ukudla okunempilo, kodwa awazi okuningi ngokuthi ungakanani ubhekeni, ushizi, nokugqoka okungeze amakholori engeziwe angu-500-plus.
Ugqoka kakhulu
Uma ucabanga ukuthi amasaladi ayisicefe futhi aluhlaza, kulula kakhulu ukuminza imifino yakho ekugqokeni okukhilimu, okunamafutha aphezulu, okunekhalori ephezulu ukuze uthuthukise ukunambitheka. Kodwa, amafutha agcwele awakusizi ngalutho emnyangweni wezempilo noma wokwehlisa isisindo.
Kunconywa ukukhetha amafutha omnqumo ngeviniga kanye nezingubo zokugqoka ezisekelwe Aguacate ngamafutha anenhliziyo enempilo angagcini nje ngokuqhuma ukunambitheka kodwa futhi anelisa isisu sakho.
Ngaphezu kwalokho, amafutha asiza umzimba wakho ukumunca wonke amavithamini namaminerali atholakala emifino enomsoco, kuhlanganise namavithamini A, D, E, no-K.
Uma uphuma uyodla isidlo sakusihlwa, cela okokugqoka eceleni. Uzogcina usebenzisa okuncane kakhulu kunalokho uma umpheki exube kuqala. Akukho okushiwo ukuthi zisebenzisa malini, futhi kungagcina kuthumele ama-calories kusaladi lakho 'elinempilo' ophahleni.
Futhi khumbula ukuzijwayeza ukulawula ingxenye ngokuzikhawulela kuzipuni ezi-2.