Okuqukethwe
Imifino eluhlaza okotshani - hhayi umkhiqizo odume kakhulu etafuleni lezakhamizi zethu. Imvamisa, uhlaza lusebenza njengomhlobiso wesidlo esinenyama ebandayo noma njengesithako kumasaladi.
Okwamanje, lo mkhiqizo uyingxenye ebalulekile yokudla okunempilo ngenxa yokuqukethwe okuphezulu kwamavithamini nama-antioxidants, ikhalori eliphansi futhi okugaya kalula.
Imifino yesaladi iqukethe amavithamini A no-C, i-beta-carotene, i-calcium, i-folic acid, ifayibha ephezulu nama-phytonutrients.
Lezi zinto ezihlukile ezisebenza ngokuphila zivimbela ngisho nezifo ezinjengesifo senhliziyo nomdlavuza.
Vitamins
Uvithamini C ocebe kakhulu ngu Ulethisi waseRomine. Iqukethe cishe i-24 mg kuya ku-100 g.
Okuqukethwe okuphezulu kakhulu kwe-vitamin A ne-beta-carotene kungaziqhayisa ngezinhlobo amasaladi anamaqabunga abomvu.
Isipinashi, i-radiccio ne-watercress ziwumthombo omkhulu kavithamini K, osiza ukuqinisa amathambo.
I-watercress yesandla, efakwe esitsheni esijwayelekile setiye, inikeza umthamo wansuku zonke wale vithamini. Futhi kunani elifanayo lesipinashi kunamaphesenti ayi-170 wenani lansuku zonke!
Tyena Romaine ulethisi ine-fiber ne-folic acid evikela uhlelo lwezinhliziyo.
I-folic acid inciphisa ubungozi bokushaywa unhlangothi, futhi i-fiber yehlisa i-cholesterol "embi".
Izandla ezimbili zelethisi zinikezela ngamaphesenti angama-40 wemfuneko yansuku zonke yomuntu omdala kwi-folic acid.
Minerals
I-Magnesium, eningi isipinashi kanye arugula, isiza ukujwayela i-insulin metabolism emzimbeni nokunciphisa ubungozi bokuthola uhlobo lwesibili sikashukela.
Ngendlela, yonke imifino yamaqabunga inenkomba ephansi kakhulu ye-glycemic. Lokhu kusho ukuthi abantu abanesifo sikashukela esivele sivele bangazidla ngaphandle kwemingcele.
Ngaphezu kwalokho, isipinashi siqukethe ama-nitrate, asiza imisipha ukuthi isebenzise kahle i-oxygen futhi isebenze kahle.
Antioxidants
Isipinashi, iqabunga elisobala namasaladi abomvu aqukethe i-beta-carotene, i-vitamin a, i-lutein ne-zeaxanthin, esiza ukugcina umbono ophilile. Zinciphisa ubungozi bokukhula kokuwohloka kwe-macular okuhlobene nobudala kanye ne-cataract.
Ngaphezu kwalokho, ama-antioxidants anciphisa ubungozi bokuthuthukisa izinhlobo ezithile zomdlavuza. Ngokwesibonelo, isaladi le-watercress ine-isothiocyanate, ekwazi ukunciphisa umsebenzi wokukhula kwamangqamuzana omdlavuza. Esinye isithako esiyingqayizivele - i-quercetin - sinesenzo sokulwa nokuvuvukala.
Ikhalori eliphansi
Imifino yesaladi iphansi kakhulu ngama-calories. In a idlanzana amaqabunga oqoshiwe iqukethe kuphela mayelana ama-calories ayisikhombisa.
Zilungele abantu abakhathalela isibalo sabo, kepha abafuni ukulamba. Ingxenye enkulu yesaladi isikhathi eside ibangela umuzwa wokusutha ngenxa yokuqukethwe okuphezulu kwe-fiber, kepha iphephe ngokuphelele okhalweni.
Ukuphepha kwesaladi
- Swaklebhula isaladi ngokwehlukana kusuka enyameni eluhlaza noma enkukhu.
- Faka isaladi efrijini ukuze uthole umugqa opholile wemifino. Ukushisa okuhle kakhulu kwe-ulethisi kumayelana iziqu ezine UCelsius. Ukupakisha okuhle kakhulu - i-polyethylene noma ithreyi lepulasitiki, enganiki amaqabunga isikhathi sokoma.
- Hlanza izandla zakho njalo ngaphambi kokulungisa isaladi.
- Cwilisa isaladi imizuzu eyishumi emanzini apholile - lokhu kuzosiza ukususa izinhlayiya zokunamathela kwenhlabathi nothuli.
- Qinisekisa ukuPat ulethisi owageziwe ngendwangu noma ithawula lephepha. Lokhu kuzogcina ukunambitheka nokuthungwa kwayo esitsheni esiphelile.
Amathiphu esaladi
- Zama izinhlobo ezahlukene zik ulethisi. Ngamunye wabo umnandi futhi unempilo ngendlela yakhe.
Isaladi akuyona imifino eqoshiwe kuphela esitsheni. Kungenzeka ukwenza imiqulu yokudla, ukuwafaka kumas sandwich futhi uwasebenzise njengesitsha eseceleni eseceleni.
- Zama ukusebenzisa usawoti omncane, usoso, uwoyela nokunye okokugqoka isaladi. Ukuwasebenzisa kwenza amahlamvu ka ulethisi abe ntofontofo futhi alahlekelwe yi-crunch kanye ne-flavour. Ukugqoka okuhle amasaladi - uwoyela omncane womnqumo nejusi kalamula.
Okubaluleke kakhulu
Ungayithathi kancane isaladi - inamavithamini namaminerali amaningi. Futhi kulabo abazama ukukhulula amakhilogremu ambalwa - imifino eluhlaza ayilona usongo nakancane, ngoba icebile ku-fiber futhi iqukethe ama-calories aphansi.
Okuningi ngezinzuzo zemifino eluhlaza kuvidiyo engezansi:
