Amafutha ayi-10 aphilile Ngokugqokwa Kwesaladi

Ungaphuthelwa

Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Neha Ghosh Ngu UNeha Ghosh ngo-Ephreli 23, 2018

Ukugqokwa kwesaladi kwenza amasaladi abukeke emnandi futhi emnandi. Ukugqokwa kwesaladi kungaba umthombo wokwengeza ukunambitheka okwengeziwe nokuthungwa kwesaladi yakho. Kepha ukusebenzisa uwoyela onempilo esikhundleni sokwandisa okuqukethwe kwezakhi. Kulesi sihloko, sizobe sixoxa ngamafutha anempilo kakhulu wokugqoka isaladi.

Izithako eziyinhloko zokugqokwa kwesaladi yimayonnaise, ushizi weparmesan nezinye izithako ezinjengeqanda leqanda, ijusi kalamula, isoso laseWorcestershire, ama-anchovies, isoso lwesinaphi, njll.



Imayonnaise noshizi kugcwele amafutha, anama-kilojoule amaningi futhi angaholela ekukhuleni kwesisindo uma uwadla kakhulu. Isibonelo, omunye wamafutha anempilo kakhulu ngamafutha omnqumo, okulungele ukugqokwa kwesaladi noma ukusikwa okulula. Inezinzuzo ezengeziwe zezempilo ezinganciphisa ingozi yokuhlaselwa yinhliziyo.



Amafutha anempilo kakhulu wokugqoka isaladi aphezulu emafutheni angagcotshwanga futhi aphansi kumafutha agcwele. Amafutha anelisiwe anyusa amazinga e-cholesterol egazini lakho futhi angakhuphula ubungozi bezifo zenhliziyo.

Ngakho-ke, bheka owoyela abanempilo kunabo bonke bokugqoka isaladi ongangeza kumasaladi akho.



amafutha aphilile wokugqoka isaladi

1. Amafutha abanjiwe

Uwoyela obanjiwe ucebile ngovithamini C, uvithamini E kanye ne-beta-carotene. Isipuni esingu-1 samafutha abanjiwe aqukethe ama-calories ayi-120 kanye nama-gramu ayi-14 kuphela amafutha. Uwoyela obanjiwe unokunambitheka okulula, okwenza kube ukugqoka okumnandi kwesaladi.

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2. Amafutha eSesame

Uwoyela weSesame unezakhi zokulwa namagciwane futhi uqukethe ikhemikhali elibizwa ngokuthi i-phytate, elisebenza njenge-antioxidant kumaseli. Lokhu kusiza ekuvikeleni ukulimala kwamaselula. Isipuni esingu-1 samafutha esesame siqukethe ama-calories ayi-119 kanye nama-gramu ayi-13 amafutha. Amafutha eSesame engeza okumnandi ekugqokeni isaladi nososo.



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3. Amafutha we-Walnut

Uwoyela weWalnut uqukethe inqwaba yamaminerali afana ne-zinc, i-selenium, i-magnesium, i-potassium, ithusi ne-phosphorus. Uwoyela uqukethe uvithamini C novithamini E. Isipuni esingu-1 samafutha ka-walnut aqukethe ama-calories ayi-164 nama-gramu ayi-16 amafutha. Uwoyela kaWalnut usetshenziswa kangcono ungaphekiwe lapho kugqokwa isaladi nososo.

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4. Uwoyela weSafflower

Uwoyela we-Safflower uphezulu emafutheni angagcotshwanga, okunempilo enhliziyweni. Isipuni esingu-1 samafutha we-safflower aqukethe ama-calories ayi-120 no-13.6 amagremu amafutha. Uwoyela we-Safflower uwoyela onempilo ongasetshenziswa ekugqokeni isaladi nanjengokukhanya okusabalala ezinkweni.

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5. Amafutha Kakhukhunathi

Uwoyela kakhukhunathi wandisa i-cholesterol enhle (HDL) futhi wehlisa isifo senhliziyo. Iqukethe i-lauric acid, ene-antimicrobial, antibacterial kanye ne-antiviral. Isipuni esingu-1 samafutha kakhukhunathi aqukethe ama-calories ayi-122 no-13.6 gram wamafutha. Sebenzisa uwoyela kakhukhunathi njengokugqoka isaladi ukuthola umsoco owengeziwe.

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6. Amafutha eCanola

Uwoyela weCanola uqukethe inani eliphezulu lama-omega-3 fatty acids kanye nenani eliphansi lamafutha agcwele. Futhi ingumthombo omuhle kakhulu kavithamini E. Isipuni esingu-1 samafutha we-canola siqukethe ama-calories ayi-124 kanye nama-gram ayi-14 amafutha. Uwoyela weCanola unambitha ongathathi hlangothi nokuthungwa okulula okungasetshenziswa njengokugqoka isaladi.

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7. Amafutha Amafutha

Amafutha e-flaxseed aqukethe i-alpha-linolenic acid, eyi-fatty acid umzimba oguqula ibe yi-omega-3 fatty acids. Isipuni esingu-1 samafutha anefilakisi anama-khalori ayi-120 no-13 amagremu amafutha. Ungayifaka kumasaladi akho, iyogathi noma imifino ethosiwe ngemuva kokulungiswa.

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8. Amafutha Kajongilanga

Amafutha ka-sunflower acebile nge-linoleic acid, i-oleic acid no-vitamin E. 1 isipuni samafutha ka-sunflower aqukethe ama-calories ayi-120 kanye nama-gram ayi-13,6 kuphela wamafutha. Uwoyela we-sunflower muhle ngokubhaka nangesaladi.

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9. Amafutha e-Avocado

Uwoyela we-avocado ucebile ku-vitamin E kanye namafutha angagcwele. Iqukethe amaprotheni amaningi ne-potassium. Isipuni esingu-1 samafutha we-avocado siqukethe ama-calories ayi-124 nama-gramu ayi-14 amafutha. Uwoyela we-avocado usetshenziswa ekudiphini nasekugqokeni isaladi.

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10. Amafutha e-Almond

Amafutha om-alimondi amnandi nawo angomunye uwoyela onempilo ongasetshenziswa njengokugqoka isaladi. Ukuxuba amaconsi ambalwa kawoyela omnandi we-alimondi esaladini lakho kuzogcina isikhumba nezinwele zakho ziphilile. Ngoba uwoyela wama-alimondi ucebile ngovithamini E.

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