Salads uye zvinovaka muviri

Salads inogona kuva nzira yakanaka yekuwana yako akakosha mavitamini uye zvicherwa .. maSaradhi anopawo fiber. Nekudaro, haazi ese masaradhi ane hutano kana ane hutano. Zvinoenderana nezviri musaladhi. Zvakanaka kuwedzera zvidiki zvekupfeka uye zvekukwirisa, zvisinei, kana iwe uchidarika nemafuta-ekuwedzera-ins, saradhi yako inogona kukukonzera kupfuudza ako ezuva nezuva ekoriori zvido uye nekupa kuwedzera huremu.

Gadzirira saradhi nemichero yakajeka. Kana iwe uine yakawanda mitsva miriwo musaradhi, saka uri kuwana hutano, kurwisa chirwere chikafu.

Rangarira zvinhu zvekuwedzera zvaunowedzera kumashizha emuriwo, ayo anogona kunge akakora mumafuta akazara kana sodium.

• Iwe unoda kuisa mamwe mafuta musaladi yako. Kusanganisa vhiniga nemafuta emuorivhi kana mamwe mafuta emiriwo ndiyo hwaro hwakanaka hwekupfeka zvakagadzirwa. Iwe unogona zvakare kuwedzera nzungu uye avocado kuisa mafuta ane hutano. Izvi zvinobatsira muviri wako kuti unyatsoshandisa mafuta akaomesesa mavhitamini (A, D, E, uye K).
• Shandisa saradi kupfeka kana kuwedzerwa mafuta zvine mwero. Huru yakawanda yekugadzirira saradhi kupfeka kana toppings senge chizi, michero yakaomeswa, uye croutons zvinogona kushandura saradhi ine hutano kuita chikafu chakanyanya-koriori.
• Zvidimbu zvechizi, croutons, bhakoni bits, nzungu, uye mbeu zvinogona kuwedzera huwandu hwesodium, mafuta, uye macalorie mune saladhi. Edza kusarudza chete kana zviviri zvezvinhu izvi kuti uwedzere kune ako ane mavara, mavegi.
• Pabhawa resaadhi, dzivisa ma-add-on senge cole slaw, mbatatisi saladhi, uye zvinwiwa zvine muchero zvemuchero zvinogona kuwedzera macalorie nemafuta.
• Edza kushandisa yakasviba lettuce. Chiedza chakajeka Iceberg ine faibha asi kwete yakawandisa zvinovaka muviri semiti yakasviba senge romaine, kare, kana sipinashi.
• Wedzera zvakasiyana pasaradhi yako nezvinhu zvakakwirira-faya senge bhinzi (bhinzi), miriwo mbishi, michero mitsva uye yakaoma.
• Sanganisira protein mune yako masaladi kuti ubatsire kuvagadzira chikafu chekuzadza, semuenzaniso bhinzi, yakakangwa zamu rehuku, salmon yemumagaba, kana mazai akaomeswa.

• Salad zvinovaka muviri

Horo JE. Zviyero zvezvekudya; mutemo wekudyisa; kufutisa uye nzara; mavhitaminzi uye zvicherwa. Mune: Horo JE, ed. Guyton uye Horo Chinyorwa cheMedhi Physiology. 13 ed. Philadelphia, PA: Elsevier; 2016: chits. 72.

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.