Isaladi kunye nezakha mzimba

Iisaladi zingayindlela elungileyo yokufumana iivithamini kunye neeminerali zakho ezibalulekileyo .. Iisaladi zikwabonelela ngefayibha. Nangona kunjalo, ayizizo zonke iisaladi ezisempilweni okanye ezinesondlo. Kuxhomekeke kwinto ekwisaladi. Kulungile ukongeza inani elincinci lokunxiba kunye nokongeza, nangona kunjalo, ukuba uyaligqithisela ngamafutha ongezelelweyo, isaladi yakho inokubangela ukuba ugqithe kwiimfuno zekhalori zemihla ngemihla kwaye ube negalelo ekuzuzeni ubunzima.

Lungisa iisaladi ngemifuno enemibala. Ukuba unemifuno emininzi esandini, uya kuba sempilweni, ulwe nezifo.

Qaphela izinto ezingaphezulu ozongezayo kwiisaladi zakho zemifuno, ezinokuphakama kumanqatha agcweleyo okanye kwisodiyam.

• Ufuna ukufaka amafutha kwisaladi yakho. Ukuxuba iviniga ngeoyile yeoyile okanye enye ioyile yemifuno sisiseko esihle sokunxiba ekhaya. Unokongeza amandongomane kunye neavokhado ukufaka amafutha asempilweni. Oku kuya kunceda umzimba wakho ukuba wenze uninzi lwamavithamini anyibilikayo atyebileyo (A, D, E, kunye noK).
• Sebenzisa isaladi yokunxiba okanye ukongeza amafutha ngokumodareyitha. Izixa ezikhulu zokunxiba isaladi okanye iisuphu ezinje ngeshizi, iziqhamo ezomisiweyo, kunye necroutons zinokujika isaladi esempilweni ibe sisidlo esinekhalori eninzi.
• Iinqununu zeshizi, i-croutons, i-bacon bits, i-nut, kunye nembewu inokunyusa inani le-sodium, i-fat, kunye neekhalori kwisaladi. Zama ukukhetha enye okanye ezimbini zezi zinto ukongeza kwimibala yakho enemibala.
• Kwibha yesaladi, kunqande ii-add-ons ezifana necoleslaw, isaladi yeetapile, kunye nesaladi yeziqhamo ezinencasa ezinokunyusa iikhalori kunye namafutha.
• Zama ukusebenzisa iletisi emnyama. Ukukhanya okuluhlaza okuyi-Iceberg kunefayibha kodwa kungabi nazondlo zininzi njengemifuno emnyama njengeRoma, i-kale, okanye isipinatshi.
• Yongeza iindidi kwisaladi yakho ngezinto ezine-fiber ezinjengeembotyi (iimbotyi), imifuno eluhlaza, iziqhamo ezitsha nezomisiweyo.
• Faka iprotein kwiisaladi zakho ukubanceda bazenzele ukutya, umzekelo iimbotyi, ibele lenkukhu eqhotsiweyo, isalmon enkonkxiweyo, okanye amaqanda abilisiweyo.

• Isaladi izakha mzimba

Iholo JE. Ibhalansi yokutya; umgaqo wokondla; ukutyeba kakhulu kunye nendlala; iivithamini kunye neeminerali. Ku: Iholo JE, ed. Incwadi kaGuyton kunye neHolo yePhysical Physiology. Umhla we-13. IPhiladelphia, PA: Elsevier; 2016: isahluko 72.

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.