Saladi ya Kolifulawa Yowiritsa: Chinsinsi Chopatsa Thanzi Komanso Chokoma
La saladi ya kolifulawa yokazinga Ndi mankhwala omwe atchuka kwambiri m'zaka zaposachedwa chifukwa cha makhalidwe abwino azakudya ndi zake kukoma kwapaderaChakudya ichi, chomwe chimaphatikiza kolifulawa ndi njira za kuwiritsaSikuti ndi zokoma zokha, komanso zimapereka maubwino ambiri pa thanzi. Ngati mukufuna kuwonjezera zina zakudya zathanzi Kaya mukufuna kuwonjezera china chatsopano muzakudya zanu kapena kungoyesa china chatsopano, njira iyi ndi yabwino kwambiri. M'nkhaniyi, tifufuza momwe tingachiphikire, ubwino wake, komanso momwe mungachiphatikizire mu chakudya chanu cha tsiku ndi tsiku.
Zamkatimu
Kodi mumadya bwanji kolifulawa woviikidwa m'madzi?
La kolifulawa woviikidwa Ndi chosakaniza chosiyanasiyana chomwe chingasangalalidwe m'njira zambiri. Ngakhale kuti chingadyedwe chokha ngati chakudya chakudya chokoma kapena chokhwasula-khwasulaNdi maziko abwino kwambiri a saladi, zothandizira kapena ngakhale chosakaniza mu mbale zokonzedwa bwino kwambiriNazi njira zina zosangalalira ndi chakudya chokoma ichi:
Monga chothandizira
La kolifulawa woviikidwa ikhoza kugwira ntchito ngati bwenzi labwino kwa nyama, nsomba, kapena ngakhale ngati gawo la chakudya cha anthu osadya nyama. kapangidwe kosalala ndi zake kukoma pang'ono kwa asidi Izi zimapangitsa kuti ikhale yowonjezera bwino pazakudya monga burger, ma tacos o masaladi obiriwira.
Mu saladi
Imodzi mwa njira zodziwika kwambiri zosangalalira ndi kolifulawa woviikidwa mwa kuiphatikiza mu masalati akuluakuluMukhoza kusakaniza ndi letesi, phwetekere, avocado, dzira lophikidwa molimba, quinoa, kapena tirigu wonse. kusiyana kwa zokometsera Kuphatikiza kwa kolifulawa woviikidwa ndi zosakaniza zina zatsopano kumapanga chakudya chokwanira komanso chopatsa thanzi.
Monga chowonjezera
Ngati mumakonda zojambulaLa kolifulawa woviikidwa Ndi njira yabwino kwambiri yowonjezera ku zoseweretsa, mbale o masangweji. Su kukoma kwambiri y kapangidwe kosalala Amatha kukweza chakudya chilichonse cha tsiku ndi tsiku kukhala chapamwamba kwambiri.
Mu ma dips ndi sauces
Mukhoza kuphatikiza kolifulawa woviikidwa a kusambira monga hummus, guacamole, kapena avocado salsa. Ndiwowonjezeranso bwino kwambiri ku sosi zopangidwa kunyumba, pamene ikuwonjezera kukhudza kwa asidi y kuya.
Chinsinsi choyamba cha saladi ya kolifulawa yokazinga
Ngati mukufuna kuyesa kolifulawa woviikidwa Kwa nthawi yoyamba, apa pali njira yosavuta yophikira kukonzekera kunyumba:
Zosakaniza:
- Mutu umodzi wa kolifulawa
- Madzi okwanira lita imodzi
- Magalamu 50 a mchere wa m'nyanja
- Supuni imodzi ya shuga wofiirira (ngati mukufuna)
- Zokometsera zomwe mukufuna (mukhoza kuwonjezera katsabola, mpiru, tsabola, ndi zina zotero)
Malangizo:
- Dulani kolifulawa kukhala maluwa ang'onoang'ono ndipo muwaike m'mbale.
- Mu chidebe china, sakanizani madzi, mchere, ndi shuga mpaka zitasungunuka kwathunthu.
- Ikani maluwa a kolifulawa mu mtsuko wagalasi woyera komanso wosabala, ndipo muwaphimbe ndi madzi amchere.
- Lolani kuti liwiritse kutentha kwa chipinda kwa Masiku 3 mpaka 5kutengera mphamvu ya kukoma komwe mumakonda.
- Mukangophika, ikani kolifulawa mufiriji kuti musiye kuphika ndikusangalala nayo m'zakudya zomwe mumakonda.
Kodi kolifulawa woviikidwa m'madzi ndi wabwino pa thanzi lanu?
La kolifulawa woviikidwa Sikuti ndi zokoma zokha, komanso ndi gwero la zakudya zofunika kwambiriKenako, tifufuza zina mwa phindu la thanzi kuchokera ku kukonzekera uku:
Ma probiotic achilengedwe
Ndondomeko ya kuwiritsa kolifulawa imapanga ma probioticzomwe ndi mabakiteriya opindulitsa kwa systema digestivoTizilombo toyambitsa matenda timeneti timathandiza kuti tisunge kulinganiza bwino m'matumbokukonza chimbudzi ndikulimbitsa chitetezo cha mthupi.
Wolemera mu mavitamini ndi michere
Kolifulawa ndi gwero lolemera la mavitamini C ndi K, komanso mchere monga potaziyamu ndi magnesiumKomanso, panthawi ya kuviika, zotsatirazi zimapangidwa: Mavitamini a B complexzomwe ndizofunikira kwambiri kwa mphamvu metabolism ndi thanzi la mitsempha.
Kuchuluka kwa ma antioxidants
La kolifulawa woviikidwa lili antioxidants achilengedwe zomwe zimathandiza kuteteza thupi ku ma free radicalskuchepetsa chiopsezo cha matenda osatha monga khansaLa shuga ndi matenda a mtima.
Chithandizo cha kuchotsa poizoni m'thupi
El sulfide zomwe zili mu kolifulawa ndi mankhwala omwe amathandiza chiwindi kugwira ntchito bwino, zomwe zimapangitsa kuti ikhale mnzawo wa kuchotsa poizoni m'thupiKuphatikiza apo, kuyaka kwa chakudya kumawonjezera kupezeka kwa michere iyi, zomwe zimapangitsa kuti ilowe mosavuta m'thupi.
Kodi n’chiyani chimayenda bwino ndi kolifulawa?
La kolifulawa woviikidwa Ndi chosakaniza chosiyanasiyana chomwe chingaphatikizidwe ndi zakudya zosiyanasiyana kuti apange mbale zokoma komanso zopatsa thanzi. Pansipa, tikuwonetsa zina mwa zabwino kwambiri. kuphatikiza:
Mbewu ndi mtedza
Mbewu za sesame, mbewu za dzungu, ndi mtedza monga pistachios kapena walnuts ndi kuphatikiza kwabwino kwambiri ndi kolifulawa woviikidwaZosakaniza izi zimapereka mafuta athanzi, mapuloteni y CHIKWANGWANI, zomwe zimapangitsa mbale kukhala yokhutiritsa komanso yopatsa thanzi.
Zitsamba zatsopano
El dillLa menta ndi parsley Izi ndi zitsamba zomwe zimakwaniritsa bwino kukoma kwa kolifulawa woviikidwaMukhoza kuziwonjezera ku saladi ngati zokongoletsera kapena kuzisakaniza mu njira yophikira kuti zikhale zatsopano komanso zonunkhira.
Mafuta ndi viniga
Un chovala chopepuka zopangidwa ndi mafuta a azitona, apulo cider viniga o mandimu zimatha kuwonjezera kukoma kwa kolifulawa woviikidwaKuphatikiza apo, zosakaniza izi zimapereka mafuta athanzi y mavitamini zomwe zimathandiza kuti chakudya chigayidwe bwino.
Mapuloteni
Ngati mukufuna chakudya chokwanira, mutha kuphatikiza kolifulawa woviikidwa con mapuloteni Como nkhuku yokazinga, nsomba, mazira owiritsa o tofuKuphatikiza kumeneku ndi kwabwino kwambiri pokonzekera mbale zathanzi o masaladi a mapuloteni.
Mbewu zonse
ndi mbewu zonse monga Kinoyaa mpunga wa bulauni kapena anapezazo Ndi maziko abwino kwambiri opangira mbale zopatsa thanzi ndi kolifulawa woviikidwaMbewu izi zimapereka chakudya chopatsa mphamvu chovuta y CHIKWANGWANI, zomwe zimapangitsa mbale kukhala yodzaza kwambiri.
Kodi pali ma calories angati mu saladi ya kolifulawa?
La saladi ya kolifulawa yokazinga Ndi chakudya ma calories ochepa komanso wolemera mu michere, zomwe zimapangitsa kuti ikhale chisankho chabwino kwambiri kwa iwo omwe akufuna kulemera kapena pitirizani kudya zakudya zabwino. Pansipa, tikupereka kusanthula zakudya pafupifupi kukonzekera uku:
Mtengo wa zakudya pa magalamu 100
- Kalori: Mozungulira Kcal 25-30.
- Mapuloteni: 2-3 gramu.
- Mafuta: 0,5-1 gramu.
- Zakudya zomanga thupi5-6 magalamu, makamaka mu mawonekedwe a CHIKWANGWANI.
- Zakudya zamafuta: 3-4 gramu.
- MavitaminiWolemera mu vitamini C, vitamini K ndi mavitamini B complex.
- McherePotaziyamu, magnesium, ndi phosphorous.
Malangizo osungira ma calories ochepa
Ngati mukufuna wanu saladi ya kolifulawa yokazinga kukhala ochulukirapo kuwalaNazi malangizo ena:
- Gwiritsani ntchito zodzoladzola zopepuka monga viniga wa apulo kapena mandimu m'malo mwa msuzi wokoma.
- Chepetsani kugwiritsa ntchito mafuta y frutos secoszomwe zingapangitse kuti ma calories achuluke.
- Onjezani masamba atsopano monga letesi, karoti wokazinga kapena nkhaka kuti muwonjezere kuchuluka kwa chakudya popanda kuwonjezera ma calories ambiri.
Pomaliza
La saladi ya kolifulawa yokazinga Ndi mankhwala osakaniza kukoma, ntchito zosiyanasiyana y phindu la thanzi. Su zopatsa mphamvu zochepa, pamodzi ndi ake wolemera mu michereIzi zimapangitsa kuti ikhale chisankho chabwino kwambiri pa zakudya zilizonse. Komanso, ndi ntchito zosiyanasiyana Kukhitchini, imakulolani kusangalala nayo m'njira zosiyanasiyana, kaya ngati chotsatira, mu saladi, bwanji kuwombera kapena ngakhale chosakaniza mu mbale zokonzedwa bwino kwambiriNgati simunayesepo chakudya chokoma ichi, ndi nthawi yoti mupatse mwayi ndikupeza mphamvu zake zonse!
