Xa ucinga ukutya ukutya xa ulandela ukutya okunesondlo - kuquka enye inokunceda ukunciphisa i-cholesterol yakho kunye namanqanaba e-triglyceride - i- saladi yinto ephilileyo yokutya efika engqondweni. Ngenxa yokuba ezinye i-saladi zivame ukuba zi-little bland, kunokusilingela ukuhlawula isaladi yakho ngokufaka isaladi yokugqoka. Nangona ezinye zezinto zokugqoka i-salad zingongeza i-flavored amount to your salad, zange zongeze izithako - ezifana neoli egcweleyo kunye noshukela-ezinokudambisa ukutya okunciphisa i-lipid. Esi sikhokelo siza kukubonisa indlela yokusebenzisa iimpahla zakho ze-salad ngokuhlakanipha ngaphandle kokuchitha isonka sakho sokunciphisa i-cholesterol.
Iingubo ezisekelwe kwiCream-Based Based Oil-Based Dressings
Nangona kukho iindidi ezininzi zesaladi ezigqoke ngeenxa zonke, ziyakwazi ukwahlula ngamacandelo amabini aphezulu:
- Vinaigrette zokugqoka
- Ukugqoka okusekelwe kwiCream
Ukugqoka ngokusekelwe kwi-Cream ngokuvamile kubandakanya ubisi, ukhilimu omuncu, i-mayonnaise, okanye ukhilimu njengesiseko. Ziqhelekile kwaye zifana ngokuvumelana. Ukugqoka okusekelwe kwi-Cream kuquka i-blue cheese, i-Thousand Island, i-ranch ne-Russian dressings. Ngenxa yesiseko esiqhekezayo esenziwe ngayo, usebenzisa ixabiso elikhulu leentlobo zokugqoka kwi-saladi yakho inokuvelisa i-fat fatated in salad yakho.
Ii-Vinaigrettes ziquka ukudibanisa i-oyile kunye neviniga kwaye zingabandakanya ezinye izithako ezifana neentshizi ezivuthiweyo, i-juices, izityalo, i-spices, okanye i-pepper. Ezi zambatho zilula ukubona ukuba ziyahlukana kalula xa zingashukunyiswa okanye zanyanzeliswe ixesha elide. Imizekelo yeavilitretti ibandakanya ukugqoka kwe-Italy kunye nokugqoka i-ginger.
I-Vinaigrettes ayinaso isisitye esisikizi, ngoko ke ingaba neoli egcweleyo. Nangona ezi zokugqoka ziquka ii-oyile ezingabongeza amafutha angenayo i-salutated salad yakho-ingaba yongeza iikhalori, nayo.
Zombini iintlobo zokugqoka zingaphinda ziqulethe ezinye izithako ezinokuchaphazela impilo yakho, njengetyuwa kunye noshukela.
Ngoko, kufuneka uhlale uhlola iilebula kwibhotile yokugqoka yekhalori, i-fat, i-carbohydrate kunye nomxholo we-sodium ngaphambi kokuyongeza kwisaladi yakho.
Ukusebenzisa ukugqoka i-Salad Xa Ukhangelelwa Iimpawu Zakho
Ngenxa yokuba ubukele i-lipids yakho, akuthethi ukuba kufuneka usebenzise ukugqoka isaladi ngokupheleleyo. Nangona kunjalo, ngenxa yokuba ezinye zezi zokugqoka ziqulethe izithako ezinokuchaphazela inani leoli kunye neekhalori ozidlayo ekudleni kwakho, kufuneka uqaphele ngakumbi ngemali oyongezayo kwisaladi yakho okanye kwezinye ukutya, ezifana nabaphangi, i sandwiches, okanye veggies. Kukho iindlela ezimbalwa zokuzonwabisa ngokuthandayo ngaphandle kokuchaphazela kakhulu impilo yem saladi yakho:
- Ungalokothi ucoce umvuzo wakho. Ingaba ulungiselela isaladi yakho ekhaya okanye uyala enye kwindawo yokutyela yakho oyithandayo, kufuneka uhlale ubeka isaladi yakho yokugqoka kwisitya kwihlangothi - kunokuba ubekwe ngqo kwi saladi yakho. Oku akukuvumeli nje ukuba ukonge i-saladi yokugqoka kwintetho yakho, kunokukunceda ukuba unciphise iikhalori.
- Sebenzisa ii-fat fat versions of your favorite dressings . Ukuba unayo i-salad ethile yokugqoka oyifunayo ukuyisebenzisa, jonga isitolo sakho sasekuhlaleni ukuze ubone ukuba ingafumaneka njengenguqu ephantsi yeoli. Nangona oku kunciphisa inani leenqatha ezizalisiweyo ekugqokeni, abanye abakhiqizi banokuhlawulisa ngokungongeza ityuwa okanye ushukela. Ngoko ke, kufuneka uhlole iileyile zokutya.
Ngaba Uyayifuna Ngempela Ukugqoka Isaladi?
Ukuba ufuna ngokwenene ukunciphisa inani leekhalori ezongeziweyo kwisaladi yakho-shiya isaladi yokugqoka ngokupheleleyo. Kukho ezinye iindlela zokugqoka isaladi yakho kwaye ungeze ukunambitheka okungakumbi ngaphandle kokungxiba. Ukuze unike isaladi yakho ukunyusa, yenza enye yeengcamango ezilandelayo:
- Yongeza ambalwa amajikijolo, afana nama-strawberries, ama-raspberries, utamatisi okanye i-mangos kwisaladi yakho.
- Finyisa kwijusi lemon, i-lime, okanye ezinye izityalo ezizithandayo.
- Yongeza imifuno enambithekayo kwisaladi yakho, njengama-scallions aqoshiwe, i-garlic, okanye anyanisi
- Sebenzisa iziqholo ukuze uhlambe isaladi yakho, kuquka neparsley, basil, garlic, okanye chives.
- Yongeza idodoli ye-hummus okanye i-salsa kwisaladi oyithandayo.
Yenza Ukugqoka Kwakho
Ukwenza i-salad yakho yokugqoka kungakugcina imali kwi-bill yakho yokuthenga ukutya kwaye uqinisekise ukuba ungeze izithako ezinobungqina be-cholesterol. Kukho ininzi yesaladi yokugqoka onokuyilungiselela ngaphambi kwexesha lakho elilandelayo le saladi, kwaye ezi ndlela zokupheka ziyimimiselo embalwa yokugqoka i-salad enempilo:
- Ukugqoka i-Lemon Garlic Salad
- Strawberry Vinaigrette Ukugqoka
- Ukugqoka iLime eMnandi kunye neLonda