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Abantu abafuna ukunciphisa umzimba bafunga amasaladi bese kuba yingxenye yokudla kwesisindo okuzenzakalelayo. Amasaladi athathwa njengokudla kokudla okuphumelelayo ngoba aqukethe imifino. Kepha amanye amasaladi anama-calories amaningi namafutha futhi awakwazi ukubhekwa njengengxenye yokudla okunempilo. Lapha, sizobe sixoxa ngamanye amasaladi enempilo yokwehlisa isisindo.
Amanye amasaladi agcwele izithako ezinomsoco okugcina unelisekile ngokudla amakhalori ambalwa. Kunezinhlobo eziningi zamasaladi asuka kumnandi futhi amnandi kuya kwesitayela se-vegan, ezisiza umuntu ukunciphisa umzimba.
Ukwenza i-jazzing up ekudleni kwakho ngezithako ezimibalabala nezomsoco kuzothuthukisa ukulahleka kwesisindo sakho ngokushesha okukhulu. Ngakho-ke, yanelisa ukunambitheka kwakho ngalawa masaladi enziwe ekhaya.
Inkukhu nesaladi eluhlaza okotshani
Isifuba senkukhu esingenasikhumba senza ukwengeza okunempilo esaladini lakho ngaphandle kokungeza inani elikhulu lamafutha angenampilo. Yenza isaladi ngokufaka inhlanganisela yemifino enamaqabunga njengesipinashi, ulethisi obomvu kanye noletisi waseRoma. Le mifino eluhlaza enempilo inamakhalori aphansi, iqukethe u-zero fat futhi inika umzimba wakho izakhamzimba ezibalulekile.
Ungangeza inkukhu esikiwe, u-anyanisi osikiwe kanye nethisipuni eli-1 lamafutha omnqumo ukuze uwenze uphile futhi ube mnandi. Faka inani elincane loshizi onamafutha aphansi ukukhulisa ukudla kwakho kwe-calcium namaprotheni.
Isaladi Lezilwandle
Amaprotheni yisakhi esibalulekile futhi kufanele abe yingxenye yokudla kwesisindo. Amaprotheni azogcwalisa isisu sakho futhi anikeze umzimba wakho amandla. Ukudla kwasolwandle okufana nemfanzi eyosiwe noma inhlanzi kungeza amaprotheni esaladini lakho, ngoba ayimithombo emihle kakhulu yamaprotheni. Futhi anamafutha amancane nama-calories.
Ungangeza imifino exubekile esaladini lakho lokudla kwasolwandle njengotamatisi osikiwe, u-anyanisi osikiwe, ubhontshisi noma ukhukhamba osikiwe bese uwafaka ngokugqoka uviniga.
Isaladi eliphakathi kwe-Pear, i-Walnut ne-Blue Cheese
Amantongomane noshizi enza isaladi elimnandi nelanelisayo. Lezi zithako zizokusiza ukuthi udle kancane ngenkathi kukhulisa imfuneko yakho yokudla okunempilo. Amapheya angumthombo omuhle kakhulu we-fiber, ekugcwalisa futhi ugcine izinga lakho lamandla lizinzile amahora amaningana.
Ama-walnuts ahlinzeka ngamaprotheni nawo anika amandla. Inamafutha angagculisi anelisa ukulamba kwakho futhi akhuthaze impilo enhle.
Ukwenza le saladi, engeza inkomishi e-1 yemifino exubekile, engeza izingcezu ezimbalwa zamapheya, isipuni esingu-1 sama-walnuts, isipuni esingu-1 soshizi oluhlaza okwesibhakabhaka, u-anyanisi osikiwe, njll. Faka isaladi lakho elinamafutha amaningi ngoju.
Ubhontshisi Isaladi
Ubhontshisi ulayishwa amaprotheni, anikezela amandla emzimbeni. Ukungeza ubhontshisi obuluhlaza kusaladi yakho kuzokwenza isaladi yakho ibe nomoya oncane futhi ibe nefayibha ephezulu. Le yindlela enhle yokuthuthukisa umsoco wakho ngesikhathi semithi yakho yokwehlisa isisindo.
Ungafaka futhi imifino eluhlaza okwesibhakabhaka eluhlaza okotshani njengeklabishi, isipinashi noma ulethisi. Ama-anyanisi asikiwe kanye nama-chickpeas nawo angangezelwa ukondleka okwengeziwe. Phonsa inani elincane leviniga namafutha omnqumo wokugqoka isaladi.
Isaladi Elithosiwe Lethanga NeQuinoa
Le saladi igcwele uvithamini A, ngenxa yemifino yethanga. Umbala wewolintshi ethangeni ukhombisa ukuthi into yokudla inamazinga aphezulu we-beta-carotene. I-beta-carotene ibalulekile ekusebenzeni kahle kwesistimu yomzimba futhi ikhuthaza ukubona okungcono.
Ngakolunye uhlangothi, i-quinoa ingumthombo omuhle kakhulu wamaprotheni, i-fiber namanye amavithamini namaminerali abalulekile. Le nhlanganisela yesaladi inamafutha ayi-13.3 no-17.8 amagremu wamaprotheni. Ungangeza isipuni samafutha kakhukhunathi kanye ne-cupth cup yezimbewu zamathanga njenge-topping.
Lezi zithako ezinomsoco omkhulu zizokuxhasa izinhloso zakho zokwehlisa isisindo, ziphe umzimba umzimba futhi zanelise ama-buds wakho wokunambitha.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, ungakhohlwa ukuyaba.
Amafutha ayi-10 aphilile Ngokugqokwa Kwesaladi
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