Kuita Saladhi Inogutsa: El Paso Back Clinic

Saladhi inogutsa inzira yakanaka yekuwana michero yakawanda nemiriwo yakakwirira muvhitamini, zvicherwa, uye fiber. Saladhi inoshandisa zvigadziro zvakakodzera inogona kuva kudya kwekuzadza. Nekupisa kwezhizha kunopinda mukati, kugadzira saladhi inokurumidza, inogutsa uchishandisa zvaunofarira zvinongedzo zvinogona kubatsira kutonhora, kudzorerazve mvura, uye kuwedzera muviri. 

Kugadzira Salad Inogutsa

vachiwaridza Greens

• Tanga nemashizha ane mashizha.
• Izvo zvakaderera mumakoriori uye ine hutano sosi yefiber.
• Mhando dzakasiyana dzinosanganisira iceberg lettuce, lettuce yemashizha, sipinashi, escarole, romaine, kale, uye butter lettuce.
• The rima rakasvibira kupa zvakawanda zvinovaka muviri.

Vegetables

• Makarotsi, mhiripiri, bhinzi bhinzi, eggplant, Brussels nhungirwa, broccoli, cauliflower, makabheji, zucchini, matomatisi, magaka, hanyanisi, kana scallions.
• Muriwo wakabikwa mbishi kana wakabikwa uriwedzero wakanaka.
• Muriwo wakabikwa wasara uchashanda.
• Miriwo ine mavara akajeka ane flavonoids akapfuma mune antioxidants, fiber, mavitamini, uye zvicherwa.
• Sarudza mavara ose wowedzera maviri kana matatu hafu-mukombe servings.

Zviyo – Starch

• wedzera zviyo zvese or starchy miriwo.
• Kudyiwa kwezvakabikwa:
• Zviyo zvakakwana semupunga webrown, bhari, kana quinoa.
• Miriwo ine sitachi yakaita sembatatisi yakagochwa kana butternut squash yakabikwa.
• Izvi zvinopa fiber, makabhohaidhiretsi akaomarara, mavhitaminzi, uye mamineral.

muchero

• Zvibereko kana mabheri, blueberries, raspberries, blackberries, pomegranate mbeu, maapuro zvimedu, maranjisi, mazuva, uye mazambiringa akaomeswa anogona kuwedzera mavitamini, fiber, uye antioxidants.
• Imwe hafu yekapu yeapuro zvimedu ine 30 macalorie.
• Imwe hafu yekapu yemabheri ine anenge makumi mana macalorie.

Protein

• Zai rakabikwa zvine mapuroteni akanaka kwazvo.
• Kushandiswa kwemombe yakaonda, shrimp yakabikwa, tuna, zamu rehuku, cheese strips, bhinzi kana nyemba, hummus, tofu, kana cottage cheese.
• Ngwarira saizi yechikamu.
• Chikamu chechina chenyama yehuku yakachekwa kana zai rimwe chete richawedzera 75 calories.
• Hafu yegaba retuna inowedzera anenge makumi masere macalorie.
• Zvichienderana kana iri mafuta mashoma, maounzi maviri e cubed kana shredded mozzarella kana cheddar cheese anogona kuwedzera mazana maviri makorikori.

Nzungu kana Mbeu

• Maarumondi, macashews, walnuts, pecans, sunflower, manhanga, kana mhodzi dzechia dzakanakira kuwedzera crunch.
• Nzungu dzese dzinowedzera mapuroteni uye moyo-utano polyunsaturated uye monounsaturated fatty acids.
• Imwe-chisere kapu yenzungu inowedzera kutenderedza makumi mapfumbamwe macalorie.
• Walnuts ine omega-3 fatty acids.

Saladi Kupfeka

• Wedzera kupfeka saladhi.
• Imwe punipuni yenguva dzose yekutengesa saladhi kupfeka inowedzera 50 kusvika ku80 makorikori.
• Mafuta akaderera uye akaderedzwa-calori mapfekero anowanikwa.
• Shandisa lemon ichangobva kusvinwa kana lime juice.
• Gadzirai kupfeka avocado, walnut, kana extra virgin olive oil.

Yakaderera-Carbohydrate Taco Salad

Ichi chikafu chiri nyore. Nyama inogona kugadzirirwa mberi kana kusara kubva kune imwe kudya.

Ingredients

• Imwe pondo yakaonda pasi nyama yemombe - 85% kusvika 89% yakaonda.
• Chipunu chimwe chehupfu hwechili.
• Munyu uye pepper, kuravira.
• Anyanisi akasvibira, akachekwa nezvikamu zvichena uye zvakasvibirira zvakaparadzaniswa.
• Mumwe musoro we lettuce, wakachekwa.
• Imwe tomato yepakati, yakachekwa.
• Rimwe avocado, rakachekwa.
• Optional - imwe 4-ounce gaba remaorivhi akachekwa.
• 1 1/2 makapu e grated mafuta-isina cheddar, Monterey Jack cheese, kana musanganiswa.
• 1/2 mukombe mafuta-isina Greek kana plain yogati.
• 1/2 mukombe salsa.

Kugadzirira

• Bika nyama yemombe mu skillet ine chipfu, chikamu chichena chehanyanisi, uye munyu uye mhiripiri.
• Kana yaibva, vhara pani.
• Muhombe yesalad mbiya, sanganisa green hanyanisi, lettuce, tomato, avocado, uye maorivhi.
• Wedzerai nyama nechizi uye musanganise zvinyoronyoro pamwe chete.
• Pamusoro nemadhoropu emafuta-akaderera kana akaderedzwa-calori yakashapa kirimu, yogati, kana salsa.
• Edza dzimwe nyama senge turkey, huku, kana nguruve.
• Nokuda kwechisarudzo chezvinomera, shandura nyama yepasi nebhinzi kana textured yemiriwo protein.
• Kuwedzera bhinzi kuchawedzera fiber, mapuroteni, uye yakazara macarbohydrates.

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Zviratidzo zvemuviri Decoded

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References

Chambers L, McCrickerd K, Yeomans MR. Kugadzirisa chikafu chekuguta. Maitiro muChikafu Sayenzi & Tekinoroji. 2015;41(2):149-160. doi:10.1016/j.tifs.2014.10.007

Cox, BD et al. "Kushandiswa kwemwaka wesalad miriwo nemichero mitsva zvine chekuita nekukura kwechirwere chemoyo negomarara." Hutano hweveruzhinji chikafu vol. 3,1 (2000): 19-29. doi:10.1017/s1368980000000045

Dreher ML, Davenport AJ. Hass avocado kuumbwa uye zvingangoita hutano mhedzisiro. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759

Roe, Liane S et al. "Salad uye kuguta. Mhedzisiro yenguva yekushandiswa kwesaladhi pakudya kwesimba rekudya. " Appetite vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003

Sebastian, Rhonda S., nevamwe. "Kushandiswa kweSaradhi muUS Zvatinodya muAmerica, NHANES 2011-2014." FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), Kukadzi 2018.

Yen, P K. "Nutrition: salad sense." Geriatric nursing (New York, NY) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8