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Abantu abafuna ukunciphisa umzimba bafunga iisaladi kwaye ngokuzenzekelayo iba yinxalenye yokutya okunciphisa umzimba. Isaladi zithathwa njengokutya okutyayo okusebenzayo kuba ziqukethe imifuno. Kodwa ezinye iisaladi ziphezulu kwiikhalori kunye namafutha kwaye azinakuqwalaselwa njengenxalenye yokutya okusempilweni. Apha, siza kube sixoxa ngezinye zeesaladi ezisempilweni zokunciphisa umzimba.
Ezinye iisaladi zizaliswe zizithako ezinesondlo ezikugcina wanelisekile ngokutya iikhalori ezimbalwa. Zininzi iintlobo zeesaladi ezisuka kwinto enencasa neswiti ukuya kwisitayile semifuno, enceda umntu ukuba anciphise umzimba.
Ukwenza iJazzing ukutya kwakho ngezinto ezinemibala kunye nezondlo kuya kukhuthaza ukunciphisa umzimba ngokukhawuleza. Ke, yanelisa iincasa zakho zezi saladi zenziwe ekhaya.
Inkukhu kunye nesaladi eluhlaza
Isifuba senkukhu esingenalusu senza ukongeza okunempilo kwisaladi yakho ngaphandle kokongeza inani elikhulu lamafutha angenampilo. Yenza isaladi ngokudibanisa umxube wemifuno enamagqabi afana nespinatshi, ilettuce ebomvu kunye neletisi yeRoma. Ezi veggies ziluhlaza zisempilweni ziphantsi kweekhalori, ziqulathe i-zero fat kwaye zinika umzimba wakho izakha mzimba ezibalulekileyo.
Ungongeza inkukhu esisikiweyo, itswele elisikiweyo kunye 1 itispuni yeoyile yomnquma ukuyenza ibe sempilweni kwaye ibe nencasa. Yongeza inani elincinci lesonka samanqatha esisezantsi ukunyusa ikhalsiyam kunye nokutya okuneprotein ngokunjalo.
Isaladi yokutya kwaselwandle
Iprotein sisondlo esibalulekileyo kwaye kufanele ukuba ibeyinxalenye yokutya okunciphisa umzimba. Iiproteni ziyakugcwalisa isisu sakho kwaye zinike umzimba wakho amandla. Ukutya kwaselwandle okunje ngeshrimp okanye intlanzi eyosiweyo yongeza iprotein kwisaladi yakho, kuba ziyimithombo yeprotheni. Zikwanamafutha asezantsi kunye neekhalori.
Ungadibanisa imifuno exubileyo kwisaladi yakho yokutya kwaselwandle enje ngetamatisi ezisikiweyo, itswele elisikiweyo, iimbotyi okanye iikomkomere ezisikiweyo kwaye uziphakamise ngokunxiba iviniga.
Iipeyari, isaladi yeWalnut kunye neBlue Cheese
Amantongomane kunye netshizi zenza isaladi emnandi kunye neyanelisayo. Ezi zithako ziya kukunceda ukuba utye kancinci ngelixa ukonyusa imfuno yakho yesondlo. Amapere ngumthombo ogqwesileyo wefayibha, ekugcwalisayo kwaye ugcine inqanaba lakho lamandla lizinzile iiyure ezininzi.
IiWalnuts zibonelela ngeprotein ekwanika amandla. Inamafutha angaqinisekiswanga anelisa ukulamba kwakho kunye nokukhuthaza impilo entle.
Ukwenza le saladi, yongeza ikomityi e-1 yemifuno exubileyo, yongeza amacephe ambalwa, icephe eli-1 lama-walnuts, icephe eli-1 letshizi eblowu, itswele elisikiweyo, njl.
Isaladi yeembotyi
Iimbotyi zilayishwa ngeprotein, enika amandla emzimbeni. Ukongeza iimbotyi eziluhlaza kwisaladi yakho kuya kuguqula isaladi yakho iphantsi kwikhalori kunye nefayibha ephezulu. Le yeyona ndlela ilungileyo yokunyusa isondlo sakho ngexesha lokulahleka kwesisindo kwirejimeni.
Unokubandakanya imifuno eluhlaza eluhlaza njengekhaphetshu, isipinatshi okanye iletisi. I-anyanisi esikiweyo kunye namantshontsho nazo zinokongezwa kwisondlo esongezelelekileyo. Phosa inani elincinci leviniga kunye neoyile yeoyile yokunxiba isaladi.
Isaladi yethanga egcadiweyo kunye neQuinoa
Le saladi igcwele ivithamin A, ngenxa yemifuno yethanga. Umbala o-orenji kwithanga ubonakalisa ukuba into yokutya inamanqanaba aphezulu e-beta-carotene. I-Beta-carotene ibalulekile ekusebenzeni kakuhle kwamajoni omzimba kwaye ikhuthaza ukubona okungcono.
Kwelinye icala, iquinoa ngowona mthombo ubalaseleyo weprotein, ifayibha kunye nezinye iivithamini kunye neeminerals. Le nhlanganisela yesaladi ine-13.3 yeegrama kunye ne-17.8 yeeprotheyini. Ungongeza icephe leoyile yekhokhonathi kunye ne-cup indebe yeembewu zethanga njenge-topping.
Ezi zithako zixineneyo zezondlo ziya kukuxhasa iinjongo zakho zokuphulukana nobunzima, ukubasa umzimba kunye nokwanelisa incasa yakho.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, ungalibali ukwabelana ngalo.
I-10 yeoyile esisityebi yokunxiba isaladi
