Amasaladi nezakhamzimba

Amasaladi angaba yindlela enhle yokuthola amavithamini namaminerali akho abalulekile .. Amasaladi abuye anikeze ne-fiber. Kodwa-ke, akuwona wonke amasaladi anempilo noma anomsoco. Kuya ngalokho okusesaladini. KULUNGILE ukwengeza inani elincane lokugqoka nokokufaka okweqile, kepha, uma weqisa ngama-add-ins anamafutha amaningi, isaladi lakho lingakwenza ukuthi weqe izidingo zakho zansuku zonke zekhalori futhi ubambe iqhaza ekuzuzeni isisindo.

Lungisa amasaladi ngemifino enemibala. Uma unemifino emisha esaladini, khona-ke uthola izakhamzimba ezinempilo, ezilwa nezifo.

Qaphela izinto ezingeziwe ozifaka kumasaladi akho yemifino, angahle abe namafutha agcwele noma i-sodium.

• Ufuna ukufaka amanoni esaladini lakho. Ukuxuba uviniga ngamafutha omnqumo noma amanye amafutha emifino kuyisisekelo esihle sokwembesa okwenziwe ekhaya. Ungafaka futhi amantongomane nokwatapheya ukufaka amafutha anempilo. Lokhu kuzosiza umzimba wakho ukuthi uwasebenzise kakhulu amavithamini ancibilikayo anamafutha (A, D, E, noK).
• Sebenzisa ukugqoka isaladi noma amafutha angeziwe ngokulinganisela. Inani elikhulu lokugqoka isaladi elilungisiwe noma okokufaka okufana noshizi, izithelo ezomisiwe, nama-croutons kungaguqula isaladi enempilo ibe yisidlo esinekhalori kakhulu.
• Ama-chunks eshizi, ama-croutons, ama-bacon bits, amantongomane nembewu kungakhuphula inani le-sodium, fat, nama-calories esaladini. Zama ukukhetha eyodwa kuphela noma ezimbili zalezi zinto ozozengeza kumbala wakho omibalabala.
• Emugqeni wesaladi, gwema izengezo ezifana ne-coleslaw, isaladi lamazambane, namasaladi wezithelo anokhilimu angakhuphula amakhalori namafutha.
• Zama ukusebenzisa ulethisi omnyama. I-Iceberg ekhanyayo iluhlaza ine-fiber kepha hhayi izakhi zomzimba ezinjengemifino emnyama njenge-romaine, i-kale, noma isipinashi.
• Faka okuhlukahlukene kusaladi lakho ngezinto ezine-fiber eningi njengezimbotyi (ubhontshisi), imifino eluhlaza, izithelo ezintsha nezomisiwe.
• Faka iphrotheni kumasaladi akho ukusiza ukubenza ukudla okugcwaliswayo, isibonelo ubhontshisi, ibele lenkukhu elosiwe, isalmon ekheniwe, noma amaqanda abilisiwe.

• Isaladi izakhamzimba

IHholo JE. Ezilinganisweni zokudla; ukulawulwa kokudla; ukukhuluphala ngokweqile nendlala; amavithamini namaminerali. Ku: IHholo JE, kuhleliwe. Incwadi kaGuyton neHholo yePhysical Physiology. Umhlaka 13. IPhiladelphia, PA: Elsevier; 2016: isahluko 72.

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.