Masaladi ndi michere

Masaladi akhoza kukhala njira yabwino yopezera mavitamini ndi michere yanu yofunika .. Masaladi amaperekanso michere. Komabe, si onse saladi athanzi kapena athanzi. Zimatengera zomwe zili mu saladi. Palibe vuto kuwonjezera mavalidwe ang'onoang'ono, koma ngati mungadye mafuta owonjezera, saladi wanu angakupangitseni kupitilira zosowa zanu za tsiku ndi tsiku ndikuthandizira kunenepa.

Konzani masaladi ndi masamba obiriwira. Ngati muli ndi ndiwo zamasamba zatsopano mu saladi, ndiye kuti mukupeza michere yathanzi, yolimbana ndi matenda.

Kumbukirani zinthu zina zomwe mumawonjezera m'masaladi anu, omwe amakhala ndi mafuta ambiri kapena sodium.

• Mukufuna kuphatikiza mafuta mu saladi wanu. Kusakaniza viniga ndi mafuta kapena mafuta ena a masamba ndi maziko abwino azovala zokometsera. Muthanso kuwonjezera mtedza ndi peyala kuti muphatikize mafuta athanzi. Izi zithandiza thupi lanu kuti lipindule kwambiri ndi mavitamini osungunuka amafuta (A, D, E, ndi K).
• Gwiritsani ntchito kuvala saladi kapena mafuta owonjezera pang'ono. Mavalidwe ambiri okonzedwa bwino a saladi kapena zokometsera monga tchizi, zipatso zouma, ndi croutons zimatha kusandutsa saladi wathanzi kukhala chakudya chambiri chambiri.
• Mitengo ya tchizi, croutons, nyama yankhumba, mtedza, ndi mbewu zimatha kuwonjezera kuchuluka kwa sodium, mafuta, ndi zopatsa mphamvu mu saladi. Yesetsani kusankha chimodzi kapena ziwiri mwazinthu izi kuti muwonjezere pazovala zanu zokongola, veggies.
• Pabwalo la saladi, pewani zowonjezera monga coleslaw, saladi wa mbatata, ndi masaladi okoma zipatso omwe angakulitse mafuta ndi mafuta.
• Yesetsani kugwiritsa ntchito letesi yakuda. Iceberg wobiriwira wobiriwira imakhala ndi michere koma osati michere yambiri ngati amadyera amdima monga romaine, kale, kapena sipinachi.
• Onjezerani zosiyanasiyana mu saladi yanu ndi zinthu zazitali kwambiri monga nyemba (nyemba), masamba osaphika, zipatso zatsopano komanso zouma.
• Phatikizani ndi mapuloteni m'masaladi anu kuti muwathandize kudya, monga nyemba, mawere a nkhuku, salmoni yamzitini, kapena mazira owiritsa.

• Zakudya za saladi

Hall JE. Miyeso yazakudya; lamulo la kudyetsa; kunenepa kwambiri ndi njala; mavitamini ndi mchere. Mu: Hall JE, mkonzi. Guyton ndi Hall Textbook of Medical Physiology. Wolemba 13. Philadelphia, PA: Elsevier; 2016: chap 72.

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.