Ma calories mu kuvala saladi ndi umoyo wawo
Cholinga cha kavalidwe ka saladi ndichokulitsa zokometsera za mkati. Sikutanthauza kumiza saladi kapena kupambana. Kawirikawiri, kuvala saladi kumagwiritsidwa ntchito mopitirira muyeso ndipo kumatha kuwonjezera zakudya zopatsa thanzi. Chinsinsi chogwiritsa ntchito saladi kuvala ndiko kusankha mtundu wabwino ndikusunga magawo anu.
Pali mitundu iwiri yoyamba: Kuphika mafuta ndi mavitamini omwe amapezeka ndi mayonesi, kirimu wowawasa, yogurt, kapena buttermilk.
Zovala zimatha kukondweretsa pogwiritsa ntchito mitundu yosiyanasiyana ya vinyo wosasa, zitsamba, shallots, anyezi, zonunkhira, mpiru, ndi shuga.
| Balsamic Vinaigrette Nutrition Facts | |
|---|---|
| Kutumikira Kukula 1 Kutumikira, pafupifupi supuni 2 (100 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 60 | |
| Ma calories ochokera ku Fat 41 | |
| Total Fat 4.5g | 7% |
| Mafuta okhutira 0.5g | 3% |
| Sodium 350mg | 15% |
| Zakudya 2g | 1% |
| Sugars 4g | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Mafuta ndi mafuta okhutira amasiyana kwambiri m'masitolo ogula saladi. Onetsetsani kusunga gawo lanu pamtunda umodzi kapena masipuni awiri a saladi kuvala. Chovala chosaladi cha saladi, vinaigrette ya basamu, ndi ochepa kwambiri kuposa mitundu ina, yomwe ili ndi pafupifupi 60 mu imodzi.
Zindikirani kuti ndizovuta mu sodium. Pofunafuna saladi kuvala, yang'anani anthu omwe ali ndi zotsika kwambiri za sodium. Cholinga cha pafupifupi 250mg kapena zocheperapo za sodium pa kutumikira.
Kupaka zovala zapamwamba kwambiri
Kawirikawiri thanzi la saladi ndi labwino kwambiri chifukwa mafutawa amatha kupangidwa ndi mafuta okoma mtima monga mafuta , mafuta a mafuta, ndi mafuta a canola.
Komabe, chifukwa chiwerengero cha chiwerengero cha kupanga vinaigrette ndi magawo atatu a mafuta ku vinyo umodzi, ngakhale ma saladi abwino kwambiri amakhala olemera kwambiri. Choncho, ndikofunikira kuti mupitirize kutumikira ku gawo limodzi.
Ngati n'kotheka, pangani zovala zanu kuti muthe kuyendetsa mafuta, calories, ndi sodium.
Ngati mukupangira zovala zanu panyumba mungathe kuchepetsa kwambiri sodium zowonjezera ndi kuyamwa ndi mandimu, pang'ono madzi a lalanje, kapena vinyo wa apulo cider. Mukhozanso kuwonjezera adyo, scallions, kapena shallots kuti muwonjezere kukoma ndi kuchepetsa mafuta kuti calories ndi otsika.
Mukamapanga zovala zanu, onetsetsani kuti mukuzisakaniza musanagwiritse ntchito kuti zitsimikizidwe zikhale zosakaniza pamodzi. Ngati mukungopatsa gawo limodzi la saladi, cholinga chanu chikhale ndi supuni ya tiyi kapena awiri ndi kusakaniza ndi mtundu womwe mumakonda vinyo wosasa.
Mukhozanso kuchepetsa makilogalamu omwe mumagwiritsa ntchito povala ka kugula zovala zomwe zili ndi nsonga za spritzer. Kapena sungani saladi yanu mu gawo lanu la kuvala mmalo mwa kutsanulira kuvala pa saladi yanu kuti muchepetse kudya kwa kalori.
Pa sitolo yogula saladi, zina mwa calorie ya pansi yomwe ili ndi mafuta ndi imene imatchedwa kuwala . Kawirikawiri, mitundu iyi ya kuvala imakhala ndi madzi monga choyamba. Zimaphatikizapo kuwala kofiira ndi ku Italy. Nthawi zonse werengani malembawo, chifukwa mawonekedwe amenewa akhoza kukhala ndi sodium ndi shuga ambiri. Pewani iwo omwe ali ndi manyuchi a chimanga a fructose . M'malo mwake, ndibwino kusankha posankha mafuta ndi kuchepetsa gawo lanu.
Zosankha zina zabwino ndizo Balsamic Vinaigrette, Italy, Red Wine Vinaigrette, Apple Cider Vinaigrette, ndi Herbed Vinaigrette.
Zosafunika kwambiri Saladi Kuvala Zosankha
Zovala zosafunika kwambiri za saladi ndizo zopangidwa ndi shuga wowonjezera, kirimu wowawasa, mayonesi ndi mazira a dzira. Mitundu iyi ya kuvala imakhala ndi ndalama zambiri, shuga wowonjezera, ndi mafuta odzaza. Zingatheke kukhala mopitirira muyeso ndipo nthawi zambiri zimatha kudya chakudya chamoyo.
Zovala zosafunika kwambiri za saladi zikuphatikizapo Creamy Caesar, Creamy Italian, Ranch, ndi Russian kuvala. Mwachitsanzo, poyerekeza ndi vinaigrette ya basamu, ma supuni awiri ogula Creamy Caesar omwe amagula sitolo amakhala ndi makilogalamu 170 ndi mafuta 18 magalamu, poyerekeza ndi 90 calories ndi 9 magalamu a mafuta.
Zimene Mungayang'ane Pogula Kuvala Saladi
Fufuzani kavalidwe ka saladi yomwe ilibe pafupifupi makilogalamu 100 (makamaka osachepera) mu supuni imodzi yokha yotumikira. Izi ndizomwe zili ndi phindu lofanana ndi ma teaspoons awiri a mafuta.
Mufunanso kupeza chovala cha saladi chomwe chili ndi zotsikirapo kwambiri. Malo ogulitsidwa saladi akhoza kuvala mu sodium chifukwa imakhala nthawi yayitali pa alumali. Cholinga chogula zovala zomwe ziri ndi 250 mg kapena zochepa za sodium (izi zingakhale zovuta kupeza kotero fufuzani otsika kwambiri omwe mungapeze).
Komanso, yogula saladi yokhala ndi mafuta. Tayang'anani pa mndandanda wazitsulo ndikusankha zinthu zopangidwa ndi mafuta, monga mafuta a masamba kapena maolivi owonjezera. Ngati zowonjezera zawonjezera mafuta monga mazira a dzira, zonona, kapena tchizi , kuvala kumakhala kotsika kwambiri.
Sikofunika kugula suti yowonjezera yowonjezera. Ngakhale kuti kavalidwe kameneka kakhoza kukhala ndi zakudya zochepa kwambiri zamagazi ndi makapu, nthawi zambiri amachotsedwa ndi shuga zopangidwa ndi mazira komanso zopangira mavitamini ndipo samapereka mafuta abwino omwe amachititsa kupanga mafuta ena. Timafuna mafuta kuti tipeze mavitamini osungunuka. Kuonjezerapo, mafuta omwe ali ndi moyo wathanzi monga mafuta a azitona akhoza kuthandiza mthupi komanso amakhala ndi zotsatira zabwino pa cholesterol. Mmalo mwake, kuti muchepetse zakudya zamakono, kuchepetsa kuchuluka kwa vinaigrette mumagwiritsa ntchito kuvala saladi yanu.
Sikulakwa kugula mafuta opanda mafuta kapena otsika, monga mitundu iyi ya kuvala imakhala ndi shuga komanso sodium-omwe akupanga akuyesera kuti ayambe kutaya mafutawo ndikuwathandiza kwinakwake.
Njira Zogwiritsira Ntchito Kuvala Saladi
Gwiritsani ntchito saladi kuvala pang'ono kuti mutenge nkhuku , nkhuku kapena nkhumba . Kapena valani saladi yanu mopangira mopaka mafuta, sungani ndiwo zamasamba kuti mukhale ndi mankhwala osungira mafuta, mafuta, ndi mafuta omwe amawathandiza kuti avale masangweji a tirigu ndi saladi monga nkhuku kapena nkhuku. Mukhoza kupulumutsa pa ma calories ndi mafuta odzaza njirayi.
Ganizirani za kutumikira kwanu ndipo ngati mukusowa zakumwa zambiri muwonjezere vinyo wosasa, monga apulo cider, balsamic, kapena vinyo woyera.
> Chitsime:
> Labensky, SR, Hause, AM. Kuphika: Buku Lophunzitsa Zokumbirako Zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice-Hall, 2003: 753