Iifaldi yindlela enhle yokwandisa ukutya kwakho imifuno yonke kunye neziqhamo. Kwaye abaninzi abanomdla wokugqithisa nokugqithisa baya kubaladi njengesiqhelo esiphantsi kweekhalori okanye kwicala lokukhetha. Kodwa ukuba uzigcine uncinci kwiikhalori kwaye uphezulu kwiintlawulo zempilo, kufuneka uqiniseke ukuba awukwenzi naliphi na le zenzo ezine zesaladi.
Ukongeza ukugqoka kakhulu
Nangona iingubo ezicokisekileyo zihlala zikhumbuza okokuqala njengabaphuli be-calorie ephezulu, musa ukulibala malunga nokugqoka i-oli-based based, engayongeza ngokwakho ikhulu leekhalori kwisaladi yakho.
Kunceda ukwazi ukuba enye ipoyiji ye-oyile yemifuno-kuquka ioli kunye neoli ye-canola-iqulethe malunga neekhalori eziyi-120. Ngoko kwongezwa ezininzi zokugqoka i-oli kwi-saladi yakho (equka i-oil-and-vinegar dressings, kunye neiriigrettes, eziqhelekileyo zidinga ioli njengesithako) zingongeza iikhalori kwi-salad yakho! Kwaye u-salail-instant salad sabotage.
Uninzi lwezigqoko ezitholakalayo kwi-bardi eqhelekileyo nazo ziyimithombo yetshukela eyongeziweyo , leyo eyayiye yabonwa njengesona sizathu esibalulekileyo sesifo sokugqithisa .
Kwakhona uqaphele ukuba unjani na uluphi uhlobo lokugqoka olusebenzisayo (ngaphandle kweviniga ye-balsamic eqondekileyo, ephantsi kweekhalori). Ndibone ubungqina bokuba abantu bacela ukuba ukugqoka kwabo kusebenze kwicala, kuphela ukulahla lonke uhlangothi olusebenzayo lokugqoka yonke i-saladi yabo. Inkqubo engcono kakhulu ukuyidibanisa iifolokhwe zefoloko yakho ekugqokeni kwicala, uze ulayishe i-forkful saladi.
Uza kufumana ingcamango yokugqoka ngaphandle kweekhalori ezingaphezulu.
Ukufakwa kwiCroutons
I-croutons ephakathi koko yile: iziqwenga zezonka ezimhlophe ezifakwe kwioli (ezongeza malunga neekhalori ezili-120 ngepunipoyi, khumbula) uze ubhaka okanye ugwebe okanye utywe. Ngoko, ngaphezu kokuba ncinane kakhulu, ukuba kukho na, inzuzo yokunondla, iongeza iikhalori ezingenanto (kwaye, ngokuqhelekileyo, i-sodium) kwisaladi yakho enempilo.
Eyona ndlela ingcono ukushiya ama-croutons emva.
Ukuhamba ngamandla kwiCheese
I-cheese, ngokukodwa i-fat fat, i-calories ephezulu kunye neoli egcweleyo, kwaye zombini iyakongeza ngokukhawuleza xa ushizi ifafazwa phezu kwesaladi. Ukuba uthanda ushizi kwisaladi yakho, khangela iinguqu ezincinci zeoli kunye nezikhetho ezinempilo ezinjengobisi weebhokhwe, feta, okanye i-mozzarella yecandelo.
Ukungaqapheli Ngeeprotheni ezongeziweyo
Imithombo ehlukahlukeneyo yeeprotheyini zezilwanyana kaninzi ifakwe kwii-saladi ukwenzela ukuba zenzeke. Xa inyama ebomvu okanye inyama eqhutywe (njengamanzi okanye i-pepperoni) yongezwa kwisaladi, nangona kunjalo, itshintshe into eyayibe yidlophu enempilo ibe yintlekele enentliziyo. Oku kuqukwa nemivalo efana ne-ham eqoshiwe, i-bacon bits, kunye ne-steak.
Kwakhona, uqaphele nayiphi na i-toppings eyosiweyo, leyo, ngenxa yeoli kunye nokutya, iindawo ezingaphezulu kwezinto eziphathekayo ezingenakulungileyo, iekhalori kunye ne-sodium.
Ukuba ungathanda isaladi yokutya kunye neprotheni yezilwanyana, jonga i-salmon edibeneyo, enomthombo omkhulu we-omega-3 fatty acids, ungakhankanyi i-vitamin B12, i-vitamin D kunye ne-selenium.
Njengoko kuphawuliwe ngasentla ngeeshizi, kunye nemithombo engeyiyo yezilwanyana yeeprotheyini inokongeza iikhalori ezingaphezulu komntu onokuziqonda. Nangona kuninzi iinzuzo zempilo zokutya izityalo, umzekelo, oku kufuneka kwenziwe ngokumodareyitha, njengoko umxholo wekhalori weentonga kufuneka uthathelwe ingqalelo.
Xa ukongeza iinqutyana kwisaladi yakho, umgaqo omhle wesithupha unamathele ngaphezu kwesandla.
Ukongezelela kumantongomane, omnye umthombo omangalisayo wefiber, iprotheni kunye nezondlo kwi saladi yakho iimbotyi. Kwaye, ngokungafani neentlobo ezininzi ezikhankanywe ngasentla, iiimbotyi kunye nezinye izityalo zihlala ziphantsi kweekhalori, ngaloo ndlela zipakisha i-punch enamandla yokondla ngexabiso elincinci le-caloric.
Ngako-ke thula kwi-chickpeas, weqa i-ham, wongeza u-feta ngokumodareyitha, ubukele ukugqoka ... kwaye ujabulele umvuzo wakho!
Imithombo :
Umbutho WezeMpilo Wehlabathi. > Uxwebhu loLwazi: Ukukhuthaza izithelo kunye nokusetyenziswa kwemifuno kwihlabathi jikelele.