Ngobuninzi bezityalo, izityalo kunye neengcambu zendawo, lixesha eligqibeleleyo lokunandipha ama saladi. Ukuba unamathela kwi-salad yakho eqhelekileyo, ulahlekelwa kwizinto ezibalulekileyo zokutya kunye nokuzonwabisa. Nazi ezinye iingcebiso zokwakha isaladi engcono, enempilo kunye ne-tastier.
Hlala ucace nge-Iceberg
Ngenye yezinto zokutya ezidliwayo zaseMelika, kodwa i-iceberg ine-flavored little and almost no nutrition.
Ukuqala isaladi yakho, zama ukuzongeza enye okanye ngaphezulu kweentsuku eziluhlaza ezilandelayo ezimnyama kwisitya sakho. Zonke ezi iileyi zixutywe ngefiber, iivithamini, iimaminerali kunye ne- antioxidants . Ukuba ezinye ziza kuwe, zizame! Hlanganisa nabo kwiintlobo ezahlukeneyo.
- IBoston (ibbb)
- Radicchio
- I sipinashi yomntwana
- Arugula
- Kale
- Watercress
- Iqabunga elibomvu neluhlaza
- Iqela le-Oak
- Frisee
- Endive
- Mache
- Escarole
Yenza amandla
Yisebenzise ukuba ne-saladi njengesidlo kunye nokwandisa ukutya kwakho okunomsoco . Nika amandla isaladi yakho ngokuxuba kwiintlobo zemifuno oyikhethayo. Umzekelo, ukuphosa ngokubomvu, ophuzi, okanye ohlaza okomhlaza, i-anyanisi, i-broccoli, utamatisi, i-peap peas kunye neklabishi. Yidla i-eluhlaza, idibene, okanye igalelwe, ukhetho lenu.
Ngokufanayo, isiqhamo sidibanisa kakhulu kwisaladi. Zama ukuphosa kwiipulo, i-blueberries, i-strawberries, okanye iidiliya ukuze kuphuculwe i-flavour.
Umbala, ungcono! Awuyi kuzuza kuphela kwi-antioxidants enkulu kwiziqhamo nemifuno, kodwa kunye nefiber.
Khetha iprotheni yakho
Ukongeza iprotheni kwisaladi yakho kukunceda uzalise kwaye ugcine unelisekile ixesha elide, kwaye unokukunceda ukukhusela iswekile yegazi kuphazamiseka kamva ngosuku. Khetha imithombo ephilileyo yeprotheni efana nale:
- ikarikuni
- Inkukhu
- Tofu
- Tuna
- Islamoni
- I-shrimp
- Ushizi
- amaqanda aphekiweyo
Bhoxisa kwiNdawo yeChewy
Ii-carbohydrates zinika amandla kwaye xa zichanekile ngokufanelekileyo, zinokukunceda ukulawula ishukela legazi kunye namazinga e-insulin.
Ukutya kwi-carbohydrates foods ephantsi kwe-glycemic-index (GI) kwaye ayiyi kuhlutha i-insulin yakho. Uhlobo oluphantsi lwe-GI lokutya luyikhozo epheleleyo kwaye aluququzekanga, kwaye luqulethe i-fiber kunye neprotheni. Imizekelo ibandakanya:
- Ubhontshisi abamnyama
- Iibhontshisi zeentso
- Chickpeas
- Quinoa ephekwe
- Iibhaki eziphekwe ngqolowa
- Farro ephekwe
- I-pasta yonke yengqolowa
Musa ukulibala i-Fat!
Ukutya kunye namanqatha kuwo akuphakamisi ushukela wegazi kunye namanqanaba e-insulin afana ne-carbohydrate, kwaye kukunceda uzive ugcwele kwaye unelisekile ngokutya. Ukutya okunamafutha, ngokukodwa okungaxilwanga njengamantongomane kunye nembewu, kunika iinkonzo ezininzi zezempilo. Ezi zilandelayo zemizekelo yamanye amafutha enempilo ukuphosa kwisaladi yakho. Ekubeni ziphezulu kwiekhalori, zigcine kuzo enye okanye ezimbini zokutya ngeesondlo:
- YemiNquma
- Amanqatha
- Ukuhlawula
- IAlmond
- IWalnuts
- Hemp seeds
- Imbewu yelanga
- Ukuxhaswa
Jonga ukugqoka kwakho
Ukugqoka isaladi ezithengiweyo zigcinwe iswekile, i-fat, neetyuwa, kungabhekiseli izongezo. Njengendlela ephilileyo, sebenzisa intliziyo yeoli ecocekileyo ioli ehlanganiswe neviniga okanye iviniga yebhasam i-flavour kwi-salad yakho. Okanye, zama ukuzakhela ngokwakho. Ngaba ufuna ezinye zokupheka? Khangela I-PCOS Isondlo I-Cookbook ye-Cookbook: 100 I-Easy and Delicious Foods All Recipes Yokubamba i-PCOS ngamanye ama-saldi yummy kunye nokugqoka okufana ne-Lemon Dijon Vinaigrette iresiphi engezantsi.
Khumbula ukuba ukugqoka okufutshane kuhamba ngendlela ende.
Lemon Dijon Vinaigrette
Ukhonza 4
Izithako:
- 2 Iifompofo zeoli e-intombi e-intombi
- 1 Tablespoon iwayini elimhlophe iwayini
- Ijusi ukusuka kwi-1/2 i-lemon
- 1 Tablespoon Dijon lwesardard
- 1 ithispoon ujusi
- ΒΌ teaspoon i-kosher ityuwa
- I-teaspoon yepasipi emitsha
Izikhokelo:
Hlanganisa izithako kwisitya esincinci kude kube kunye. Ukushayela phezu kwesaladi oyithandayo.
Ukukhonza rhoqo: iikhalori eziyi-80, igrama ezi-7 zegrama (1 gram egcweleyo), 150 mg ye-sodium
I-Recipe esuka kwi -PCOS Nutrition Center Cookbook: 100 I-Easy and Delicious Recipes All Foods Ukupheka i-PCOS