Ukwenza iSaladi eyanelisayo: El Paso Back Clinic

Isaladi eyanelisayo yindlela efanelekileyo yokufumana iziqhamo ezininzi kunye nemifuno ephezulu kwiivithamini, iiminerali kunye nefiber. Isaladi esebenzisa izithako ezifanelekileyo ingaba sisidlo sokuzalisa. Ngokuqalisa ubushushu behlobo, ukwenza isaladi ekhawulezileyo, eyanelisayo usebenzisa izithako zakho ozithandayo kunokunceda ukupholisa, phinda ufake amanzi emzimbeni, kwaye ugcwalise umzimba. 

Ukwenza iSaladi eyanelisayo

ibithuthwa nemifino

• Qala ngamagqabi aluhlaza.
• Ziphantsi kweekhalori kunye nomthombo onempilo wefiber.
• Iindidi ezahlukeneyo ziquka i-lettuce ye-iceberg, i-lettuce yamagqabi, isipinatshi, i-escarole, i-romaine, i-kale, kunye ne-lettuce yebhotela.
• The uhlaza olumnyama zinika izondlo ezininzi.

imifuno

• Iminqathe, iipepile, iimbotyi eziluhlaza, isitshalo seqanda, iBrussels ahluma, broccoli, cauliflower, ikhaphetshu, zucchini, iitumato, ukhukhamba, itswele, okanye scallions.
• Imifuno edayiwe ekrwada okanye ephekiweyo yongezwa kakuhle.
• Imifuno eseleyo ephekiweyo iya kusebenza.
• Imifuno enemibala eqaqambileyo ine-flavonoids ecebileyo kwi-antioxidants, i-fiber, iivithamini kunye neemaminerali.
• khetha yonke imibala kwaye wongeze ezimbini okanye ezintathu zekomityi enesiqingatha.

Iinkozo - Isitatshi

• Yongeza amazimba or imifuno yesitatshi.
• Ukutya okuphekiweyo:
• Iinkozo ezipheleleyo ezifana nerayisi emdaka, ibhali, okanye iquinoa.
• Imifuno enesitatshi efana neebhatata ezigcadiweyo okanye umngqusho webutternut ophekiweyo.
• Ezi zibonelela ngefayibha, iicarbohydrates ezintsonkothileyo, iivithamini kunye neeminerali.

I ziqhamo

• Iziqhamo okanye amajikijolo, amajikijolo, amaqunube, amaqunube, imbewu yerharnati, ii-apula, iiorenji, imihla, kunye neerasentyisi zinokongeza iivithamini, i-fiber kunye ne-antioxidants.
• Isiqingatha sekomityi yezilayi ze-apile zineekhalori ezingama-30.
• Isiqingatha sekomityi yamaqunube ineekhalori ezingama-40.

protein

• Iqanda elibiliswe nzima ngumthombo obalaseleyo weprotheyini.
• Ukutya kwenkomo ebhityileyo, i-shrimp ephekiweyo, ityhuna, isifuba senkukhu, i-cheese strips, iimbotyi okanye i-legumes, i-hummus, i-tofu, okanye i-cottage cheese.
• Qaphela ubukhulu besahlulo.
• Ikota yekomityi yenyama yenkukhu egayiweyo okanye iqanda elinye liya kwongeza iikhalori ezingama-75.
• Isiqingatha setoti yetuna yongeza malunga neekhalori ezingama-80.
• Kuxhomekeke ukuba i-fat fat, ii-ounces ezimbini ze-cubed okanye i-mozzarella e-shredded okanye i-cheddar cheese inokongeza iikhalori ezingama-200.

Amandongomane okanye iimbewu

• Iialmond, i-cashews, i-walnuts, i-pecans, i-sunflower, ithanga, okanye imbewu ye-chia zilungele ukongezwa kwe-crunch.
• Onke amantongomane ongeza iiprotheyini kunye ne-healthy-healthy polyunsaturated kunye ne-monounsaturated fatty acids.
• Ikomityi enye yesibhozo yamantongomane yongeza malunga neekhalori ezingama-90.
• IiWalnuts zineomega-3 fatty acids.

Ukunxiba isaladi

• Yongeza isaladi yokugqoka.
• I-tablespoon enye yokugqoka isaladi yentengiso rhoqo yongeza i-50 ukuya kwi-80 calories.
• Izambatho eziphantsi kwamafutha kunye neekhalori ezincitshisiweyo ziyafumaneka.
• Sebenzisa i-lemon esanda kuculwa okanye ijusi yekalika.
• Yenza ilokhwe nge i-avocado, i-walnut, okanye ioli ye-olive eyongezelelweyo.

Isaladi yeTaco eneCarbohydrate ephantsi

Le yiresiphi elula. Inyama inokulungiswa kwangaphambili okanye ishiywe kwesinye isidlo.

Izithako

• Iponti enye yenkomo ebhityileyo – i-85% ukuya kuma-89% ibhityile.
• Icephe elinye lomgubo wetshili.
• Ityuwa kunye nepepper, ukunambitha.
• I-anyanisi eluhlaza, enqunyulwe ngamacandelo amhlophe kunye nohlaza ahlukaniswe.
• Intloko enye ye-lettuce, inqunyulwe.
• I-tomato enye ephakathi, inqunyulwe.
• Iavokhado enye, yanqunyulwa.
• Ukuzikhethela - i-4-ounce enye ye-olive ye-olive egayiweyo.
• 1 1/2 iikomityi ye-cheddar egayiweyo yamafutha, iMonterey Jack cheese, okanye indibaniselwano.
• I-1/2 indebe ye-fat-free yamaGrike okanye i-yogurt ecacileyo.
• 1/2 indebe ye-salsa.

Ukulungiselela

• Pheka inyama yenkomo kwi-skillet kunye ne-chili powder, inxalenye emhlophe ye-anyanisi, kunye netyuwa kunye nepepper.
• Xa sele iphekiwe, yivale ipani.
• Kwisitya esikhulu sesaladi, xuba i-anyanisi eluhlaza, i-lettuce, i-tomato, i-avocado kunye neminquma.
• Yongeza inyama kunye noshizi kwaye udibanise ngobumnene.
• Phezulu ngeedoli ze-fat-low-fat okanye i-calorie encitshisiweyo ukhilimu omuncu, iyogathi, okanye i-salsa.
• Zama ezinye iinyama ezifana ne-turkey, inkukhu, okanye ihagu.
• Ukhetho lwemifuno, buyisela inyama yomhlaba kunye neembotyi okanye iprotheni yemifuno eyenziweyo.
• Ukongeza iimbotyi kuya kwandisa i-fiber, iprotheni, kunye ne-carbohydrates iyonke.

Iimpawu zoMzimba zigqityiwe

Ucaphulo

Chambers L, McCrickerd K, Yeomans MR. Ukulungiselela ukutya kokuhlutha. Iindlela kwiSayensi yoKutya kunye neTekhnoloji. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007

Cox, BD et al. "Ukusetyenziswa kwexesha elithile kwemifuno yesaladi kunye neziqhamo ezitsha ngokumalunga nophuhliso lwesifo senhliziyo kunye nomhlaza." Isondlo sempilo yoluntu vol. 3,1 (2000): 19-29. doi:10.1017/s1368980000000045

Dreher ML, Davenport AJ. Ukwakhiwa kwe-avocado kunye nemiphumo enokubakho yempilo. Crit Rev Ukutya Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Roe, uLiane S et al. “Isaladi kunye nokuhlutha. Ifuthe lexesha lokusetyenziswa kwesaladi ekutyeni kwamandla. ” Umnqweno wokutya vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003

Sebastian, Rhonda S., et al. "Ukusetyenziswa kweSaladi e-US Into esiyidlayo eMelika, i-NHANES 2011-2014." FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), February 2018.

Yen, P K. "Isondlo: isaladi ingqiqo." Geriatric Nursing (eNew York, NY) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8