Kudula Chitsamba Chobisika ndi Kusankha Anthu Okhala ndi Mafuta Olemera
Chakudya chokoma cha saladi chingakhale chowonjezera ku saladi. Sikuti imangowonjezera kukoma; mafuta akhoza kupanga zakudya zina mu saladi, makamaka mavitamini osungunula mafuta ndi phytochemicals , zomwe zimawoneka bwino kwa thupi lanu.
Vuto ndilokuti pali zovuta zambiri pamene mukufuna zovala zapamwamba za saladi m'sitolo.
Izi zimagwera m'magulu anayi: kutumikira kukula, shuga wowonjezera, mafuta ochepa-oposa, ndi zina zowonjezera zomwe zingakhale zovuta.
Kutumikira Kukula
Kuvala saladi ndi imodzi mwa zakudya zomwe simukuzindikira kuti mukuvala, ndipo "zowonongeka" zingalowemo. Mwachitsanzo, 1.5 magalamu a carbohydrate pa kutumikira amatchedwa 1 gramu, yomwe imapanga awiri mavitamini 3 a carbu. Komanso, ngati mukuyang'ana zowonjezera, akhoza kuwonjezera mwamsanga.
Chinthu chimodzi chomwe chimapangitsa kuti utumiki usamalire ndikuti umangotenga pang'ono kokha kavalidwe ka mafuta kuti uvale masamba a saladi. Chinyengo ndi kuika kakang'ono mu mbale ndikuponyera saladi bwino. Izi sizimangogwiritsa ntchito mafuta ochepa chabe, zimakoma bwino pamene saladi ili ndi zovala ngakhale kuvala pamwamba.
Zotsatira Zowonjezera
Ndizosadabwitsa kuti shuga ndi zakudya zina zimaphatikizidwa ku saladi zokongoletsera, choncho zimapindula kuyang'ana chizindikiro chomwe chili pansi pa "Total Carbohydrate" komanso pamndandanda wa zakudya.
Nthaŵi zina pakhoza kukhala galasi ya fiber mungathe kuchotsa pa chiwerengero chonse cha zimagawidwe kuti mupeze carbs, koma izi ndizosiyana.
Kawirikawiri, kupaka mafuta ochepetsedwa kumakhala ndi shuga wambiri kusiyana ndi "kuvala" nthawi zonse. Mwachitsanzo, saladi ya Girard ya Kaisara ili ndi 1 gramu ya carbohydrate pa supuni ziwiri kutumikira.
Mtundu umodziwo uli ndi "kuwala" (mafuta ochepetsedwa) Kaisara kuvala omwe ali ndi magalamu asanu a ma carbohydrate pa kutumikira, ndi mitundu yosabala mafuta yomwe ili ndi magalamu 9 a carbu pa kutumikira-yomwe ili pamwamba pa supuni ya supuni ya shuga pa supuni iliyonse ya kuvala .
Chitsanzo china ndi Kraft Buttermilk Ranch kuvala omwe ali ndi magalamu awiri a zimagulu pa kutumikira pamene mafuta opanda ufulu ali ndi magalamu 11. Mphoto yoyamba ya shuga kwambiri mu saladi yophika imapita ku vinyo wobiriwira wa Briannas Vinaigrette, pa magalamu 14 a ma carbohydrate kwa supuni ziwiri zotumikira.
Yesetsani kupeza zovala zokhala ndi zero kapena 1 gramu ya makapu ndi supuni ziwiri zotumikira, komanso zosakaniza zosakaniza , makamaka m'zigawo zinayi zoyambirira. Onaninso kuti vinyo wa basamu umakhala ndi shuga mkati mwake.
Mafuta Opambana
Mafuta abwino kwambiri ophikira saladi ali ndi mafuta ambirimbiri omwe amapezeka ndi mafuta omega-6 . Ngakhale mafuta omega-6 sali olakwika mwa iwo okha, anthu amayamba kudya zakudya zambiri. Pa mafuta osavuta kupeza ndi oyenera, mafuta a azitona ndi abwino kwambiri, pa 73 peresenti monounsaturated mafuta ndi 9% omega-6. Zili ndi zakudya zina zabwino. Mafuta a canola ali ndi 59 peresenti ya monounsaturated mafuta ndi omega-6 peresenti.
Mafuta a soya, mafuta okwera mtengo komanso ogwiritsidwa ntchito kwambiri, ndi 23 peresenti ya monounsaturated mafuta ndi 51 peresenti ya omega-6. Kachiwiri, pang'ono ndi zabwino, koma ngati mumagwiritsa ntchito saladi wambiri, mumakonda kuchoka ku mafuta a soya.
Poyang'ana malemba, ochepa adatchedwa "Mafuta a Maolivi ndi Viniga" koma gawo loyamba pa mndandanda, pambuyo pa mafuta a azitona, anali "soy ndi / kapena mafuta a canola". Mafuta a Oliman's Own Olive ndi Viniga ndi chitsanzo cha izi.
Komanso, yang'anani mosamala mafuta ena a hydrogenated, omwe ali pafupifupi mafuta ochuluka. Ngakhale kuti ambiri opanga mapulogalamuwa adasiya chogwiritsira ntchito mu saladi, amawoneka mobwerezabwereza-mwachitsanzo, mu Wishbone Chunky Blue Cheese Dressing.
Zina Zosakaniza
Anthu ena amakonda kusiya zakudya zomwe zili ndi mndandanda wazowonjezereka, mwina chifukwa chakuti amadya zakudya zowonjezera chilengedwe kapena chifukwa sakhulupirira zida zomwe sangathe kuzilankhula. Ena amapeza kuti kuvala ndi zinthu zambiri zachilendo sikungomve bwino, kapena kukhala ndi chilakolako-kuika. Mwachitsanzo, pali zochepa zowonjezera saladi pamsika omwe choyamba kapena chachiwiri chogwiritsira ntchito ndi madzi. Zovalazi zimakhala ndi maluwa ambiri komanso zowonjezera kuti awonjezere "thupi" kubvala. Zingakhale zovuta kuvala saladi ndi "gloppier" kuvala.
Kuvala Kuposa Saladi: Pangani Zanu
Ndizosavuta kuti mupange saladi yodzikongoletsera. Mukufunikira:
- Mafuta
- Viniga kapena madzi a mandimu
- Mchere ndi tsabola
- Mwachidziwikire: Zitsamba, zonunkhira, zipatso, zina zokometsera, mpiru (mpiru umathandizira kuti azigwirizanitsa palimodzi kotero kuti sichisiyanitsa mosavuta)
Chiŵerengero cha mafuta ku viniga chiyenera kukhala pafupifupi 3 mpaka 1. Sungani zonsezi mu mtsuko kapena whisk mu mbale. Ndizo zonse zomwe zilipo.
Pofuna kuvala bwino, yambani ndi mayonesi ndi / kapena kirimu wowawasa ngati maziko, ndipo yonjezerani zomwe mumakonda. Zitsamba zitsamba zimagwira ntchito bwino-ingoyang'anani shuga kapena zowonjezera. Wopanda vinyo wosasa kapena mandimu ngati mukufuna.
> Chitsime:
> White WS, Zhou Y, Crane A, Dixon P, Quadt F, Flendrig LM. Kuwonetsa mlingo wa zotsatira za mlingo wa mafuta a soya mu saladi kuvala pa carotenoid ndi mavitamini omwe sungunuka mafuta mu saladi. The American Journal of Clinical Nutrition . 2017; 106 (4): 1041-1051. do: 10.3945 / ajcn.117.153635.