Amasaladi kwabanesifo sikashukela nezindlela zabo zokupheka

Ukudla okunempilo kuyingxenye ebalulekile yempilo yomuntu. Ukulungiswa kwezitsha zokupheka ezifakiwe ekudleni kweziguli kuyindaba ebhekene kakhulu. Ama-salads ahlukahlukene ashukela abaneshukela asetshenziswa njengama-snacks azimele phakathi kokudla okuphambili nokwesibili ngesikhathi sasemini. Ekuphekeni, kusetshenziswa izindlela ezilula zezobuchwepheshe. Yini izidingo eziphambili zamasaladi, imithombo yamavithamini kanye namaminerali? Izinketho, yikuphi ukudla okungenamsoco okuvunywa yi-endocrinologists ukuze kusetshenziswe iziguli ezinesifo sohlobo 1 nohlobo 2?

Izidingo zesaladi

Ochwepheshe babheka isaladi njengesitsha sokudla okungenamsoco. Ingahanjiswa ngemikhiqizo yenyama noma yezinhlanzi. Ilungiselelwe kusuka kumifino yezithelo (esisikiwe noma yotshani) ebilisiwe

• Okusha
• eluhlaza;
• kukhethwe;
• abilisiwe;
• kukhethwe;
• okunosawoti.

Izithako ezengeziwe esitsheni, zijabulisa ngokwengeziwe futhi zinothile ngezakhi zomzimba. Izinongo zisetshenziselwa ukudla okulula: i-coriander yomhlaba, i-curry, izithelo - i-chicory yengezwe emifino. I-sprig ye-curley ye-curly kanye nanoma yimiphi eminye imifino izonikeza isidlo ukubukeka okuhle nokujabulisayo.

Imikhiqizo yamaphrotheni (amaqanda, amakhowe, inhlanzi, inyama) kwifomu ebilisiwe, ethosiwe noma ebhemkiwe ingasebenza njengezengezo kusaladi

Ngaphandle kokulula kokulungiselela, kunezidingo ezithile zokudla okulula lokhu:

• Imifino esetshenziswa kakhulu esitsheni se-snack, uma kungekho okubhekisana nakho (ukungabekezelelani komkhiqizo, ama-allergies), yi-anyanisi negalikhi. Izinto ze-bactericidal ekwakhekeni kwazo zinyamalala ngokushesha. Le mifino inqunywa kwisaladi ngaphambi kokukhonza. Ngezifo zepheshana lesisu (i-gastritis), u-anyanisi negalikhi ligezwa kahle. Ukuze, okuphambene nalokho, ususe izinto ezivuthayo ezikhathaza i-mucosa yesisu.
• Ukusawoti nakho kuyadingeka ekugcineni. I-sodium chloride ku-sodium chloride inomthelela ekukhulisweni okuningana kwamajusi kusuka kwizithako zesaladi.
• Imifino eluhlaza ebunjiwe elele ekukhanyeni ilahlekelwa ukunambitheka kwayo nokubaluleka kwayo kokudla. Kungcono ukuzisika ngaphambi kokudla.
• Upelepele omnandi uqala ukhwetshwe, uqandwe bese uqokwa. Ngakho-ke uzokwembula ukunambitheka kwakhe, ukuthungwa kwawo kuzothamba. Futhi imifino kufanele ibe musha futhi icrispy.
• Amaqabunga eklabishi angaphandle akufanele alahlwe. Basuke ngokungafanele bancishwe ithuba ngaphezulu kwezendlalelo zangaphakathi zemifino. Amaqabunga aphezulu omkhiqizo owusizo oshukela asetshenziselwa kakhulu amasaladi, kunamavithamini amaningi kakhulu kuwo.
• Bopha isaladi endishini enkulu, enezinhlaka ezimbili zokhuni. Ukuhamba kwenziwa kusuka ezindongeni kuya phakathi. Ngakho-ke izingxenye zesitsha azonakaliswa kangako, zixubene ngokulinganayo. Ngemuva kwalokho i-appetizer ibekwa ngokucophelela endishini yesaladi. Isaladi esitsheni esobala lubukekahe.

Ezakhiweni zesaladi zohlobo 1 sikashukela, kukhonjiswa inani lamayunithi esinkwa (XE). Ezigulini ezingathembeli i-insulin, ukubalwa kokuqukethwe kwekhalori kokudla okudliwayo kubalulekile.

Isitsha sesaladi - igama elifanayo izitsha ezikhululekile zesitsha sokudla okulula

Amasaladi wemifino

1. Isaladi ubhontshisi kanye isitshalo seqanda, 1 ekhonza - 135 Kcal noma 1.3 XE.

Ubhontshisi ofakwe emanzini abandayo ubusuku bonke, upheke kuze kuphekwe ngokuphelele. Sika ama-eggplant abe yizicucu bese ubhaka kancane emanzini anosawoti, gxobhoza amanzi bese upholile. Hlanganisa imifino, engeza u-anyanisi oqoshiwe kanye negalikhi. Isizini isaladi ngamafutha zemifino kanye kalamula.

Okokubambisa okungu-6:

• isitshalo seqanda - 500 g (120 Kcal);
• ubhontshisi omhlophe - 100 g (309 Kcal, 8.1 XE);
• anyanisi - 100 g (43 Kcal);
• uwoyela wemifino - 34 g (306 Kcal);
• ujusi kalamula - 30 g (9 Kcal);
• imifino - 50 g (22 Kcal).

Amayunithi esinkwa kulesi sidlo anikeza kuphela ama-carbohydrate. I-Eplplant isebenza ku-metabolism yamaminerali, umsebenzi wamathumbu, ivimbela ukukhula kwe-cholesterol egazini.

2. "Ihlobo isaladi", 1 ingxenye - 75 Kcal noma 0.4 XE. Chop iklabishi (kancane), utamatisi omusha. Upelepele omnandi wemibala ehlukene uthathe izindandatho ezingxenyeni, ama-radash - abe yizicucu ezondile. Faka usawoti, u-basil oqoshiwe kanye negalikhi. Isizini ngejusi kalamula kanye namafutha zemifino.

Okwa-6 ukuhanjiswa kwesaladi:

Kungenzeka yini ukuthi udle ama-walnuts anesifo sikashukela

• iklabishi - 200 g (56 Kcal);
• utamatisi - 200 g (38 Kcal);
• upelepele omnandi - 100 g (27 Kcal);
• isithombo - 100 g (20 Kcal);
• ujusi kalamula - 20 g (6 Kcal);
• uwoyela wemifino - 34 g (306 Kcal).

Kancane inani lamayunithi esinkwa isidlo sinika ujusi utamatisi. Ekusebenzeni, i-XE inganakwa futhi ungayifaki insulin efushane ngaphansi kwesaladi.

3. IVinegret, i-1 ekhonza - 136 Kcal noma i-1.1 XE. Bilisa amazambane kanye izaqathe ngokuhlukile. Uma ubhaka ubhavini kuhhavini, i-vinaigrette izoba ngocwebe. Sika imifino ehlutshiwe ibe ngama-cubes amancane. Ukuze ama-beets angazigcini ezinye izithako kakhulu, abeke kuqala endishini yesaladi bese ufaka uwoyela wemifino. Chop ukhukhamba, hlanganisa konke neklabishi elinosawoti.

Okokubambisa okungu-6:

• amazambane - 200 g (166 kcal);
• izaqathe - 70 g (23);
• ama-beet - 300 g (144 kcal);
• sauerkraut - 100 g (14 Kcal);
• ukhukhamba - 100 (19 Kcal);
• uwoyela wemifino - 50 g (449 kcal).

Amayunithi esinkwa abhekwa ngenxa yokuba khona kwamazambane kusaladi.

Ukwahlukahlukana kwamasaladi ukuthi izithako ezisetshenzisiwe zibolile

Izaladi zezithelo

Kwisaladi elimnandi noma yisiphi amajikijolo, izithelo, amantongomane ahlanganisiwe. Uma isidlo se-dessert sithola ngenxa yemayunithi amaningi esinkwa, khona-ke esinye sezithako singathathelwa indawo izaqathe ezihlanganisiwe. I-fiber yemifino izonciphisa ukukhula koshukela wegazi.

1. Isaladi "I-Orange Sun" (184 Kcal noma i-1.2 XE). Cwecwa i-orange, uhlukanise kuqala ube izingcezu bese usika izingcezu ezincane. Cwecuza izaqathe. Hlanganisa izithelo nemifino ekhanyayo, engeza noma imaphi amantongomane.

• I-Orange - 100 g (38 Kcal);
• izaqathe - 50 g (16 Kcal);
• amantongomane - 20 g (130 Kcal).

Amayunithi esinkwa angawolintshi ngamunye.

2. Amapentshisi agxishwe (izithelo ezi-1 ezinkulu - i-86 Kcal noma i-1.4 XE). Ama-apula kanye nembewu, uthathe izingcezu ezincane. Faka ukhilimu bese ugcwalisa ama-halves wamapheya. Hlobisa ngama-raspberries namaqabunga e-mint.

• Amapheya - 500 g (220 Kcal);
• ama-apula - 300 g (138 Kcal);
• ukhilimu wokuqukethwe kwamafutha ayi-10% - 100 g (118 Kcal);
• raspberries - 100 g (41 Kcal).

Zonke izithelo zithwala ama-carbohydrate ngokwazo, ama-XE enzelwe zona. Zinqabela ukugxila kushukela wegazi - ukhilimu.

Amajikijolo amahle, amaqabunga e-mint, izimbali ze-jasmine, amakhambi ekhukhamba asetshenziswa kabanzi ukuhlobisa amasaladi weholide.

3. Muesli ("Isaladi yobuhle") - 306 Kcal noma 3.1 XE. Thela i-oatmeal imizuzu engu-10-15 nge yoghurt. Gaya izithelo namantongomane.

• Ama-Hercule - 30 g (107 Cal);
• iyogathi - 100 (51 Kcal);
• amantongomane - 15 g (97 Kcal);
• omisiwe - 10 g (28 Kcal);
• i-apula - 50 g (23 Kcal).

Uma isisindo ngokweqile noma izinga elilinganiswe kahle kashukela wegazi lingakuvumeli ukusetshenziswa kwamagilebhisi namantongomane, khona-ke zingathathelwa indawo ngamanye ama-50 g ezinye izithelo (kiwi - 14 Kcal, sitrobheli - 20 Kcal, i-apricot - 23 Kcal). Guqula iresiphi yesaladi yesaladi ibe yinguqulo yesifo sikashukela sephunga le-cyclic nangaphezulu.

Amasaladi etafuleni lomkhosi

1. Isaladi "Swan", 1 ingxenye - 108 Kcal noma 0.8 XE. Sika ku-cubes amancane ama-utamatisi, ukhukhamba osawoti futhi omusha, ifilidi yenkukhu ebilisiwe, u-anyanisi, amaprotheni abilisiwe kanzima, amaqanda. Faka uphizi oluhlaza okheniwe kanye nommbila. Govuza izithako bese uwathululela kusoso. Ukwakheka kwalo: imayonnaise, ukhilimu omuncu, imifino egayiwe kanye ne-curry. Grate izikhupha ngaphezulu kwesaladi.

Okokubambisa okungu-6:

• utamatisi - 100 g (19 Kcal);
• ikhukhamba entsha - 100 g (15 Kcal);
• ikhukhamba oluhlotshisiwe - 100 (19 Kcal);
• anyanisi - 100 g (43 Kcal);
• amaqanda (ama-2 ama-pcs.) - ama-86 g (136 Kcal);
• uphizi - 100 g (72 Kcal);
• ummbila - 100 g (126 Kcal);
• inkukhu - 100 g (165 Kcal);
• imifino - 50 g (22 Kcal);
• ukhilimu omuncu 10% onamafutha - 25 g (29 Kcal);
• imayonesi - 150 g.

2. Isaladi "Isibindi", ingxenye engu-1 - 97 Kcal noma u-0.3 XE. Geza isibindi senyama yenkomo, usule imucu wefilimu nele bile, uthathe izingcezu ezinkulu. Bilisa emanzini anosawoti kuze kuthambe, kanye nekhanda le-anyanisi kanye nezaqathe. Pholisa isibindi bese usika sibe yimichilo. U-anyanisi oqoshiwe osikiwe emasongoleni, hlambulula ngamanzi abilayo. Thela imifino ebilisiwe ngejusi kalamula nosawoti. Vumela u-anyanisi ukuthi uthele endaweni ene-acid isigamu sehora. Bese uxuba nesibindi. Isaladi yesizini nge imayonesi.

Okokubambisa okungu-6:

• isibindi - 500 g (490 kcal);
• anyanisi - 200 g (86 Kcal);
• ulamula - 50 g (9 Kcal);
• imayonesi - 2 tbsp.

Imayonnaise yesaladi yamaholide inamafutha amancane. Imininingwane yokuqanjwa kwayo nokuqukethwe kwekhalori kukhonjisiwe kwiphakheji.

Abanye abapheki bokudala babona ukusebenziseka kanye nama-aesthetics we-Culinary wesitsha ekungahlanganisi imikhiqizo, kepha ukuhlela kungamasendlalelo noma ngokuphelele

Izinketho ezifanayo zamasaladi nazo zinendawo. Kukhona umzekeliso ophathelene ne-appetizer. Abapheki abaningana bangonakalisa noma yisiphi esinye isidlo. Ukulungiswa kwesaladi ngeke kulimaze laba abane, abahlukile ngemvelo, ochwepheshe be-Culinary. Esokuqala, esihlala siqinile, siphathiswe ukugcwalisa isitsha ngeviniga, ukuze singasinamatheli ngokweqile. Owesibili, umpheki wefilosofi, uzodinga ukufaka usawoti isaladi. Uyazi ukuthi kufanele akwenze nini lokhu nokuthi udinga usawoti omningi kangakanani. Kwesithathu, ngomusa ngokwemvelo - engeza uwoyela. Ukunquma ukuthi iziphi izithako zesaladi zokuzixuba, okufakwayo ukufaka okuthile kuyindaba yokudala efanele umpheki womculi.