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Ezempilo Ukuphila kahle Wellness oi-Shivangi Karn Ngu UShivangi Karn ngo-Ephreli 7, 2021 Ihlobo yisikhathi samasaladi njengoba benza ukudla okumnandi ngokuphelele, okupholile futhi okunempilo ehlobo. Ucwaningo lukhombisile ukuthi ehlobo, izindawo zokudlela eziningi emazweni afudumele afana neToronto, zibona ukwehla kwamakhasimende ajwayelekile, ngaphandle kwalezo zokudlela ezikhethekile kumasaladi. Yize kungaba khona ezinye izizathu zokwehla kwamakhasimende njengamaholide ehlobo, ukuguqulwa kwesifiso samasaladi ngenxa yezindawo ezifudumele kubhekwa njengeyona imbangela enkulu. [1]
Olunye ucwaningo olushicilelwe ephephabhukwini i-Publish Health Nutrition luthi ukusetshenziswa kwezithelo ezintsha noma amasaladi emifino kungaba nemiphumela yokuvikela ezifweni ezinhlobonhlobo ezifana nomdlavuza nezifo zenhliziyo. [okubili]
Ngakho-ke, singasho ukuthi ngaphandle kokusigcina sipholile ehlobo, amasaladi asiza futhi ukuvikela izifo eziningi futhi asigcine siphilile.
Kulesi sihloko, sizoxoxa ngohlu lwama-saladi asehlobo amnandi futhi anempilo, kanye nezindlela zawo zokupheka. Bheka.
1. Igremu eluhlaza ihluma isaladi
Ubhontshisi we-Mung ugcwele ama-antioxidants, i-magnesium, i-potassium ne-fiber yokudla. Ama-antioxidants amabili abalulekile ku-mung aqanjwe i-vitexin ne-isovitexin angasiza ekuvikeleni ubungozi bokuhlaselwa yilanga. Ngokusho kocwaningo, i-gram eluhlaza iyasiza ekunciphiseni ubuthi, ukuqeda ukoma, ukukhuthaza ukuchama futhi ngaleyo ndlela, kunciphise ubunzima bokushisa ehlobo.
2. I-Brokholi, ama-alimondi othosiwe nesaladi le-pasta
I-Brokholi ingumthombo omuhle ka-vitamin C, i-fiber kanye ne-folate. Ingenye yemifino enempilo ye-cruciferous, ekhethwa kakhulu ehlobo ukuthuthukisa impilo yokugaya ukudla. Ngakolunye uhlangothi, ama-alimondi othosiwe afaka ukunambitheka okushunqayo kusaladi kanye ne-pasta (i-pasta egcwele okusanhlamvu) engeza ekubalweni kwe-fiber namaprotheni.
Ukulungiselela kanjani
Izithako
● Izinkomishi ezi-2 ze-broccoli eziqoshiwe zaba izingcezu ezincane
● Inkomishi eyodwa ye-pasta emfushane
● 8-10 ama-alimondi abosiwe
● U-anyanisi omabili amaphakathi aqoshiwe
● Inkomishi eyodwa-yesine yezinhlamvu zikabhekilanga noma imbewu yamathanga
● Usawoti nopelepele (njengokuthanda kwakho)
● Inkomishi eyodwa-yesine kakhilimu omuncu
Indlela
● Pheka ipasta njengokuyalelwa kwephakeji.
● Endishini, faka i-broccoli, i-pasta, u-anyanisi, imbewu, ukhilimu bese uhlangana noshukela wakho nopelepele.
● Fafaza ama-alimondi.
● Faka isaladi esiqandisini cishe ihora elilodwa ngaphambi kokuliphaka.
3. Umango ongavuthiwe, isaladi lamakhukhamba kanye nochichima
Imango eliluhlaza lilungisa ama-electrolyte emzimbeni, livimbela ukuphelelwa amanzi emzimbeni, lehlisa ukushisa komzimba futhi ngaleyo ndlela, linciphisa ubungozi bokuhlaselwa yilanga okuvame kakhulu phakathi nenkathi. Ikhukhamba linikeza umphumela othobayo esiswini ngenkathi ama-chickpeas enikeza umthombo omuhle we-fiber, i-potassium, amavithamini B, i-iron, i-selenium ne-magnesium.
Ukulungiselela kanjani
Izithako
● Inkomishi yamantshontsho emanziswe ubusuku bonke
● Utamatisi owodwa uqotshiwe
● Ikhukhamba elilodwa liqotshiwe
● Uhafu wenkomishi yomango ohlaza oqoshiwe
● U-anyanisi owodwa oqoshiwe
● Upelepele oluhlaza (ongakukhetha)
● Usawoti njengokunambitheka ngakunye
● Amaqabunga ambalwa e-mint namahlamvu we-coriander
● Izipuni ezimbili zikalamula kalamula
● Isipuni samafutha ka-sunflower
Indlela
● Geza amantshontsho ngamanzi abandayo aqandayo.
● Hlanganisa konke esitsheni sesaladi, uhlobise ngaminti nama-coriander bese uphaka.
4. Isaladi le-quinoa nesosiwe se-cherry
Amasaladi eQuinoa kulula ukuwenzela nokwenza isidlo esinempilo esigcwele amaprotheni, amavithamini kanye namaminerali. Njengoba kulula ukugaya futhi kungenayo i-gluten, i-quinoa ikhuthaza impilo enhle yokugaya ukudla ehlobo. Ngokwengeziwe, utamatisi we-cherry yizithelo ezinhle kakhulu ehlobo ezigcwele amanzi nezakhamzimba ezinjengevithamini C, E, A ne-potassium ezingasiza ukugcina ama-electrolyte omzimba.
Ukulungiselela kanjani
Izithako
● Izinkomishi ezimbili utamatisi we-cherry
● Inkomishi ye-quinoa eyomile
● Isipuni esisodwa samafutha omnqumo
● Izinkomishi ezimbili eziqoshiwe ikhukhamba
● Usawoti kanye nopelepele njengokuthanda kwakho
● Uhafu wenkomishi ka-anyanisi oqoshiwe
● Izipuni ezimbili zikalamula
● Amaqabunga e-coriander ambalwa aqoshiwe
Indlela
● Hlanganisa amafutha omnqumo, usawoti kanye nopelepele kutamatisi we-cherry
● Kuhhavini, yosa ize ithambe futhi iqhume, cishe imizuzu eyi-15-20.
● Ungawosa futhi ngqo elangabini legesi uma kudingeka.
● Pheka i-quinoa njengoba inikezwe ephaketheni.
● Endishini, faka i-quinoa ephekiwe, utamatisi othosiwe, ikhukhamba, u-anyanisi obomvu, usawoti, ujusi kalamula nopelepele.
● Hlobisa ngamaqabunga e-coriander bese ukhonza.
5. Ubhontshisi oluhlaza, isanqante nesaladi le-noodle
Izaqathe noma ujusi wesanqante unikeza umphumela othobisayo ohlelweni lokugaya ukudla lapho usetshenziswa. Igcwele ubuhle bama-antioxidants, uvithamini K ne-beta-carotene. Lapho kugcwele ubhontshisi obuluhlaza, ukondleka kwesaladi kuyanda. Futhi, ama-noodle anama-khalori aphansi asiza ekunikezeni umuzwa wokusutha futhi asize amazinga we-cholesterol aphansi.
Ukulungiselela kanjani
Izithako
● Inkomishi kabhontshisi oluhlaza isikiwe yaba izingcezu ezincane.
● Inkomishi izaqathe eziqoshiwe
● Cishe izinkomishi ezimbili zama-noodle.
● Izipuni ezimbili zikawoyela wemifino
● U-anyanisi osikiwe ngobukhulu obuphakathi nendawo.
● Izipuni ezimbili zikaviniga noma uviniga wewayini.
● Amahlamvu eminti ambalwa.
● Usawoti kanye nopelepele njengokuthanda kwakho
Indlela
● Epanini, saute ubhontshisi no-anyanisi emafutheni omifino ngaphezu kwelangabi eliphakathi.
● Pheka ama-noodle njengemiyalo.
● Endishini, faka ama-noodle, ubhontshisi osikiwe no-anyanisi, izaqathe neviniga lewayini.
● Faka usawoti nopelepele.
● Phezulu ngamaqabunga e-mint bese ukhonza.
