Ingabe Kufanele Udla Isaladi Lesidlo Sakusasa?

-Delile

• Izinzuzo zezempilo zamasaladi asekuseni
• Kwangathi kungakhuphula imizwa yakho nokukhiqiza
• Kungathuthukisa ukugaya kwakho
• Kungakusiza wehlise isisindo
• Kwangathi kungathuthukisa impilo yakho yonke futhi kukuvikele ezifweni
• Ungayakha kanjani isaladi lasekuseni elinempilo
• Isinyathelo 1: Khetha imifino yakho
• Isinyathelo 2: Faka umthombo wamaprotheni
• Isinyathelo 3: Khetha amanye ama-carbs ayinkimbinkimbi
• Isinyathelo 4: Faka amafutha aphilile
• Izithako zokugwema
• Imibono yesaladi yasekuseni enempilo
• Okubalulekile
• Ukulungiselela Ukudla: Isaladi Elingenaso Isidina

Amasaladi asekuseni aba yinkinga yezempilo yakamuva.

Yize ukudla imifino yesidlo sasekuseni kungejwayelekile ekudleni kwaseNtshonalanga, kuvame kakhulu ekudleni okuvela kwezinye izingxenye zomhlaba.

Amasaladi asekuseni ayindlela enhle yokuqala usuku lwakho ngokudla okunomsoco omningi. Kungakhuphula futhi imizwa yakho nokukhiqiza, kuthuthukise ukugaya kwakho, futhi kukusize wehlise nesisindo.

Lo mbhalo ubuyekeza amasaladi asekuseni, ubala izinzuzo zawo zezempilo, futhi ukukhombisa ukuthi ungazakhela kanjani owakho.

Izinzuzo zezempilo zamasaladi asekuseni

Amasaladi asekuseni imvamisa aqukethe imifino efakwe nokunye ukudla okuhlukahlukene, njengamaqanda, ushizi, izithelo, amantongomane, imbewu, okusanhlamvu nobhontshisi.

Ukufaka ibhulakufesi lakho elijwayelekile lesaladi kuyindlela elula yokwengeza okunye ukudla okuphelele ekudleni kwakho. Ungase futhi uthole izinzuzo eziningi zezempilo.

Kwangathi kungakhuphula imizwa yakho nokukhiqiza

Okudlayo kwasekuseni kungathinta imizwa yakho nokusebenza kwengqondo.

Ukudla kwasekuseni okuphezulu kuma-carbs ayinkimbinkimbi futhi okunamafutha amancane, njengama-salads asekuseni alinganiselwe kahle, kubonakala kuthuthukisa imizwa futhi kunciphisa ukukhathala ngempumelelo kune-carb ephansi, izinketho ezinamafutha aphezulu njengamaqanda, ama-hash browns, kanye nebhekoni ().

Umphumela wokunyusa imizwa ye-carb ephezulu, ukudla kwasekuseni okunamafutha amancane kungaba yiqiniso ikakhulukazi ezindaweni zokudla kwasekuseni ezicebile kuma-carbs anzima atholakala kwizithelo, imifino, nakuzinhlamvu ezigcwele, ngokungafani ne-carbs elula kuzinhlamvu zasekuseni namakhekhe ().

Ukudla kwasekuseni okuqukethe i-carbs eyinkimbinkimbi kungasiza futhi ukukhuphula izimpawu zokusebenza kwengqondo, njengokukhumbula, ukunakekela, kanye nokulungiswa kolwazi ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi imifino eluhlaza ingasebenza kakhulu ekugcineni ukusebenza kobuchopho njengoba ukhula ().

Ngokulandelayo, lezi zinto zingakhuphula umkhiqizo wakho.

Kukhona nobufakazi bokuthi imifino enamaqabunga, upelepele, nemifino ye-cruciferous efana ne-broccoli noma iklabishi inganikeza izinzuzo ezithile zokulwa nokucindezeleka. Ngakho-ke, ukuwafaka kumasaladi wakho kungaqhubeka kuthuthukise imizwa yakho ().

Kungathuthukisa ukugaya kwakho

Amasaladi asekuseni ajwayele ukunotha ngokwemvelo emanzini nasefayibha, okungasiza ukugaya ukudla kwakho.

I-Fibre iyancibilika noma ayincibiliki.

I-fiber engafakwanga yengeza inqwaba esitokisini futhi isiza ukuhambisa ukudla emathunjini akho, kunciphise amathuba okuqunjelwa. Ukudla okunothile oketshezi, njengoba amasaladi amaningi asekuseni, kungasiza futhi ukulwa nokuqunjelwa ().

Ngakolunye uhlangothi, i-fiber encibilikayo iphakela ama-gut bacteria wakho awusizo, nawo akhiqize ama-fatty chain acids (ama-SCFAs), njenge-acetate, i-butyrate ne-propionate.

Lawa ma-SCFA ondla amaseli akho esiswini, anciphise ukuvuvukala, futhi angalwa nezifo ezithile zesisu, njenge-irritable bowel syndrome (IBS), isifo sikaCrohn, kanye ne-ulcerative colitis (,,).

Ukudla okuningana kuqukethe zombili izinhlobo ze-fiber. Imithombo emihle ifaka phakathi:

• I-fiber encibilikayo: ama-oats, ubhontshisi, ukwatapheya, amapheya, ama-apula, amakhiwane, ubhanana, ubhatata, amantongomane, imbewu yefilakisi nembewu ye-sunflower
• I-fiber engafakwanga: okusanhlamvu okuphelele, amazambane, ubhontshisi, udali, uphizi, izithelo eziningi, imifino, amantongomane nembewu

Ngokuya ngezithako zawo, amasaladi asekuseni cishe acebile kuzo zombili izinhlobo ze-fiber.

Kungakusiza wehlise isisindo

Ngokuphawulekayo, amasaladi asekuseni angasiza ekunciphiseni isisindo.

Hhayi nje ukuthi bacebile nge-fiber namanzi, kepha futhi badinga ukuhlafunwa okubanzi. Ngayinye yalezi zinto inganciphisa indlala futhi ikhulise ukusutha, ikwenze udle kancane (,).

Ngokwengeziwe, izithelo nemifino, izithako eziyinhloko kumasaladi amaningi asekuseni, zivame ukuba namandla amancane ekhalori. Lokhu kusho ukuthi banikela ngamakhalori ambalwa wevolumu abayithathayo esiswini sakho, okungahle kube nomthelela ekunciphiseni isisindo ().

Ucwaningo luhlala luxhumanisa ukudla okuphezulu kwezithelo nemifino ekunciphiseni isisindo noma ekutholeni isisindo esincane ngokuhamba kwesikhathi. Ukungeza umthombo wamaprotheni kusaladi lakho lasekuseni kunganciphisa ukuqhubeka kwendlala futhi kwandise imizwa yokugcwala (,).

Amasaladi asekuseni angasiza kakhulu ekwehliseni isisindo lapho efaka ikhalori ephezulu, ukudla kwasekuseni okwenziwe njengama-croissants noma okusanhlamvu kwasekuseni okunoshukela ophakeme.

Kwangathi kungathuthukisa impilo yakho yonke futhi kukuvikele ezifweni

Amasaladi asekuseni ayindlela elula yokwengeza ukudla kwakho izithelo nemifino, equkethe izakhi zomzimba nezakhi zezitshalo ezizuzisa impilo yakho futhi zikuvikele ezifweni (,,,).

Isibonelo, imifino enamaqabunga nemifino ye-cruciferous ejwayelekile kumasaladi ingavikela ekunciphiseni kwengqondo, uhlobo lwesibili sikashukela, nesifo senhliziyo (,,).

Kodwa-ke, ngokweCenters for Disease Control and Prevention (CDC), umuntu oyedwa kwabayishumi e-United States odla izithelo nemifino eyanele usuku ngalunye ().

Khumbula ukuthi ukudla ukudla kwasekuseni okunamafutha aphezulu noma okunoshukela kaningi kungakhuphula ubungozi besifo senhliziyo noma kukwenze ukhuluphale kakhulu isisu, okuyingozi engaba nezifo eziningi ezingamahlalakhona (,,).

Ngakho-ke, ukufaka ibhulakufesi lakho elijwayelekile ngesaladi kungasiza ekugcineni inhliziyo yakho iphilile futhi kuvikele ezinye izifo ezingamahlalakhona.

Amasaladi asekuseni angasiza ekugayekeni kokudla, ekunciphiseni isisindo, kwemizwa, nasekukhiqizeni. Futhi, ziyindlela elula yokugcwalisa ukudla kwakho ngezithelo nemifino enomsoco.

Ungayakha kanjani isaladi lasekuseni elinempilo

Uma ungathanda ukuzama amasaladi asekuseni, kubalulekile ukuqinisekisa ukuthi anomsoco futhi uyagcwalisa.

Nansi inqubo elula yezinyathelo ezine yokwakha isaladi elihle lasekuseni.

Isinyathelo 1: Khetha imifino yakho

Imifino eluhlaza kanye nemifino ye-cruciferous ingenye yemifino enomsoco kakhulu ongayithola, ngakho-ke yenza isisekelo esihle sesaladi lakho (,,).

Imifino enamaqabunga ihlanganisa i-kale, imifino ye-collard, isipinashi, iklabishi, imifino ye-beet, i-watercress, i-lettuce yamaRoma, i-Swiss chard, i-arugula, i-bok choy nemifino ye-turnip.

Imifino yeCruciferous ifaka ukholifulawa, i-broccoli, amahlumela eBrussel, i-bok choy neklabishi.

Unganyusa le mifino nemifino ebethelelayo ngemifino eyengeziwe oyikhethayo. Zama ukukhetha ezinhlobonhlobo zemibala, ngoba lokhu kuzokhulisa ukungena kwakho kwamavithamini namaminerali. Upelepele wensimbi, utamatisi noqathe ziyizibonelo ezinhle.

Isinyathelo 2: Faka umthombo wamaprotheni

Ukungeza umthombo wamaprotheni kusaladi yakho yasekuseni kuyasiza ekwehliseni indlala nokugcina ukugcwala, kanye nokuxhasa amathambo aphilile nokugcina imisipha yakho (,,,).

Imithombo yamaprotheni esekwe ezilwaneni ifaka ukudla kwasolwandle, amaqanda, inyama, nemikhiqizo yobisi efana noshizi. Imithombo yezitshalo ifaka i-tofu, i-tempeh, ubhontshisi, uphizi, amantongomane, imbewu, nezinhlamvu ezithile eziphelele, njenge-quinoa.

Isinyathelo 3: Khetha amanye ama-carbs ayinkimbinkimbi

AmaCarbs angumthombo owuthandayo womzimba wakho kaphethiloli. Ukungeza okunye kusaladi lakho lasekuseni kungumbono omuhle, ngoba lokhu kungakusiza ukuthi uhlale unamandla kuze kube sekudleni kwakho okulandelayo.

AmaCarbs angahlukaniswa abe ushukela, isitashi kanye nemicu. Khumbula ukuthi ushukela uthathwa njenge-carbs elula futhi uvame ukuxhunyaniswa nokukhuluphala, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo lwe-2, ikakhulukazi lapho kusetshenzwa ().

Ngakolunye uhlangothi, isitashi nemicu kuyinkimbinkimbi. Zigaywa kancane kancane, ezingakhuthaza amazinga kashukela egazini anempilo ().

Kungcono ukuthanda i-carbs eyinkimbinkimbi njengokusanhlamvu okuphelele, izithelo, imidumba, noma imifino enesitashi phezu kwama-carbs alula njengamabele asetshenzisiwe, ama-crackers, noma ama-croutons.

Amanye ama-carbs aphilile afaka ubhatata, ama-apula, ubhontshisi omnyama nesikwashi se-butternut.

Isinyathelo 4: Faka amafutha aphilile

Ukungeza amafutha kusaladi yakho yasekuseni kungasiza umzimba wakho ukumunca amavithamini ancibilika okunamafutha ().

Imithombo emihle kakhulu yamafutha ivela ekudleni okuphelele kwezitshalo njengama-avocado, iminqumo, amantongomane nembewu. Lawa acebile ngamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezizuzisayo kunamafutha acolisisiwe njengamafutha emifino.

Kanjalo, ukugqoka okwenziwe ekhaya kusetshenziswa oyili bezitshalo, njenge-olive, ukwatapheya, noma uwoyela wefilakisi, kuyindlela enhle ehlukile ezinhlotsheni ezithengwe esitolo, ezivame ukugcina usawoti noma ushukela owengeziwe.

Isaladi lesidlo sasekuseni elinempilo kufanele lihlanganise imifino eminingi, umthombo wamaprotheni, ama-carbs ayinkimbinkimbi, nokuthinta amafutha anempilo.

Izithako zokugwema

Ukwakha isaladi lesidlo sasekuseni elinomsoco kakhulu, zama ukufaka ukudla okuphekiwe okuphekwe okuphelele nokuncane ngangokunokwenzeka ngenkathi ugwema okusetshenziswe kakhulu.

Kungcono ukunciphisa noma ukunqamula izithako ezilandelayo:

• Ukudla okuthosiwe, inyama enamafutha, nokushintshwa kwenyama enothe nge-sodium. Lokhu kuzokwengeza inani elingadingekile lamafutha nosawoti ekudleni kwakho.
• Iningi lesaladi elithengiwe esitolo. Lezi zivame ukulayishwa ngoshukela nosawoti ngenkathi ziphansi kwamavithamini namaminerali.
• Amantongomane athosiwe noma kawoyela. Lezi zivame ukufakwa ushukela noma ziqukethe amafutha angenasidingo, ngakho-ke kungcono ukhethe amantongomane aluhlaza noma owomile esikhundleni salokho.
• Izinhlamvu ezihlanjululwe. Lokhu kufaka phakathi i-pasta emhlophe, ama-croutons, noma ama-crackers, avame ukungabi nayo i-fiber, amavithamini, namaminerali.
• Izithelo ezinoshukela, ezomisiwe. Izithelo ezomisiwe zingaba okunye okunempilo kunezithelo ezintsha. Kodwa-ke, kungcono ukugwema izinhlobo ezinoshukela, ngoba lezi zipakisha amanani angenasidingo kashukela owengeziwe.

Esikhundleni salokho, zama ukukhetha okunye kokudla okukhulunywe ngakho esahlukweni esedlule.

Gwema inyama enamafutha, ukudla okuthosiwe, nezinye izithako ezicutshungulwe ngokweqile lapho wakha isaladi yakho yokudla kwasekuseni.

Imibono yesaladi yasekuseni enempilo

Amasaladi asekuseni kulula ukwenza, ukuhanjiswa, futhi kuyahlukahluka ngokumangazayo. Nayi imibono embalwa yokuthola ugqozi.

• Isaladi lesipinashi-berry: isipinashi, esifakwe i-granola eyenziwe ngokwenza, ama-walnuts, ama-tangerines, ama-flakes kakhukhunathi, ne-vinaigrette ye-blueberry
• Isaladi laseMexico: I-lettuce yaseRoma efriziwe egcwele ubhatata, ubhontshisi omnyama, ummbila, upelepele obomvu, i-salsa, nokugqoka okususelwa kukakotapheya
• Isaladi le-sesame elibhemayo: i-arugula ifakwe u-salmon noma i-tempeh, i-quinoa, ukhukhamba, imbewu ye-sesame kanye nejusi likalamula
• Isaladi leqanda elibotshiwe: i-kale ifakwe iqanda eliboshiwe, ama-cranberries, ama-pecans, utamatisi we-cherry, nama-pita chips okusanhlamvu okuphelele
• Isaladi le-scrambled-tofu: imifino exubile efakwe isikwashi se-butternut, ama-apula, ama-radish, u-anyanisi, ne-tofu eqhuqhiwe

Unganciphisa isikhathi sakho sokulungiselela ngokusebenzisa imifino engaphambi kokugeza, imifino yangaphambi kokusika, nokusala.

Amasaladi asekuseni nawo kulula ukuwathatha usohambeni. Vele uqiniseke ukuthi upakisha okokugqoka ngokwehlukana ukuze uvikele isaladi lakho ekubeni ligugile.

Amasaladi asekuseni ayahlukahluka futhi kulula ukwenza. Ungazama inhlanganisela yesaladi echazwe ngenhla noma ukhethe izithako zakho ozithandayo.

Okubalulekile

Amasaladi angaba ngenye indlela enempilo ekudleni kwakho kwasekuseni okujwayelekile.

Labo abahlotshiswe ngeziphuzo ezinomsoco banganikela ngezinzuzo eziningana, kufaka phakathi ukugaya okuthuthukisiwe, ukuvikelwa kwezifo, nokwehlisa isisindo.

Gcwalisa isitsha sakho ngezithelo nemifino, futhi uqiniseke ukuthi ufaka umthombo wama-carbs ayinkimbinkimbi, amaprotheni, namafutha anempilo.

Uma unentshisekelo yokunyakazisa isimiso sakho sasekuseni, isaladi lenza isidlo esihle sasekuseni.

Ukulungiselela Ukudla: Isaladi Elingenaso Isidina