Imifanekiso kaGetty Yintoni eyenza isaladi ibe ntle ngokwenene? Ukuze uphendule loo nto, kuyanceda ukuqaphela ukuba isaladi iqukunjelwa njani ngokona kusisiseko: imveliso entsha, imibala eyahlukileyo, isinxibo esimnandi, kwaye ngamanye amaxesha, iiprotein. Okunye okuchazwe kwigama elithi 'isaladi' kukulindelwa kokukhetha ukutya okunempilo, ifayibha ephezulu, iswekile encinci kunye namafutha amabi. Ungayigoba imigaqo ngokuxhomekeke kwisitya - isiqhamo okanye isaladi yeetapile, umzekelo, isaladi kwi zemveli Ingqondo yelizwi, nangona bengaphantsi kwemifuno-phambili kunesaladi eqhelekileyo. Ukugcina konke oku engqondweni, kunye nenyaniso ecacileyo yokuba isaladi kufuneka ingcamle kakuhle, nazi iisaladi ezintlanu ekufuneka uzityile kunye ezintlanu ongafanelekanga ukuba uzenze.
Ngaba uyatya: Isaladi yamaGrike
Ufike emva kwexesha ethekweni ukuba uphoswa ziindaba ezilungileyo ezithi Ukutya kweMeditera ilungile kuwe. Oku kubeka i-Greek icon isaladi njengembaleki ephambili kukhetho olufanelekileyo lwesaladi, zombini incasa- kunye nobulumko kwezempilo. Iisaladi zamaGrike zinekhukhamba, iitumato, amatswele abomvu, kunye neminquma yaseKalamata, edla ngokuhamba ne-feta cheese, i-oregano kunye ne-oyile ye-olive. Ke kutheni kulungile kuwe? Ingcali yezidlo UAndy De Santis uthi, 'Amandla aphambili esaladi yamaGrike sisiqulatho saso esineoli eninzi esivela kwioyile yomnquma kunye neminquma ngokwazo ekhoyo kwisaladi. Amafutha e-Monounsaturated abizwa ngokuba 'ngamafutha asempilweni' kuba anefuthe elihle kwiprofayili ye-cholesterol yegazi, kwaye ngenxa yoko, ikhusela impilo yethu yentliziyo ... Qiniseka ukuba awuphambani ngetyuwa kwaye itshizi! '
Yitya: isaladi ye-nicoise
Imvelaphi yesiFrentshi, isaladi ye-nicoise upakisha amafutha asempilweni kunye neeproteni kunye nemifuno emitsha. Kuyo uyakufumana iitumato, ii-anchovies, ii-olive ezimnyama, ii-capers, iimbotyi zaseFrance kunye nejusi yelamuni, kunye nokwahluka okunokubakho ngokuxhomekeke kwingingqi. Isidlo UAndy De Santis undixelela, 'Isaladi ye-nicoise yabelana ngezibonelelo zesaladi yamaGrike xa isiza kwioyile yeoyile kunye necumato, kodwa ikwazisa isibonelelo esongeziweyo sokuqulatha zombini iintlanzi namaqanda, eziyimithombo emihle yeprotein (eya kukunceda ukugcina Ndiziva ndonele kwaye ndonelisekile) kunye nemithombo emibini etyebileyo yendalo yevithamin D (uninzi lwabantu lusokola ukufumana ukutya okwaneleyo). Isibonelelo esongezelelekileyo sesaladi yentlanzi kukuba iintlanzi ezisetyenziswa ngokubanzi (ii-anchovies) zityebile kwi-omega-3 fatty acids, ebonelela ngeenzuzo zokhuselo zentliziyo.
Kwaye ayisiyo kuphela isaladi ye-nicoise esempilweni, kodwa kulula nokuzilungiselela ngokwakho ekhaya ukuba uhlahlo-lwabiwo mali. Ingcali yezidlo UMillie Shedorick uthi, 'Isaladi yeNicoise inokulungiswa ngokukhawuleza ekhaya ngokukhetha ityhuna enkonkxiweyo, ii-anchovies kunye neminquma etyebileyo kumafutha e-omega-3 asempilweni, ongezwe kwimifuno engaphambi kokuhlamba, imifuno enamagqabi kunye neetumato ezineqanda elibilisiweyo kwaye zisebenzisa isezantsi i-vinaigrette enamafutha iya konga iikhalori. '
Ukuguquguquka, ukuhlawuleka, kunye nokugcwala kugcwele izondlo, isaladi ye-nicoise iphakathi kwezona zikhetho zilungileyo zesaladi phaya.
Ngaba uyatya: Isaladi yothixokazi oluluhlaza wePanera
Imifanekiso kaGetty Ukutya kwiindawo zokutyela ezikhawulezayo kunokuba ngumceli mngeni ukuba uzama ukuhlala usempilweni. Ndityile isabelo sam seesaladi xa ndandihamba, kwaye ndothuka xa ndiqala ukuba nayo Isaladi kaThixokazi oluhlaza evela ePanera . Isidlo UAndy De Santis uthe, 'Nangona umntu kufuneka ahlale elumkile malunga neesaladi zokutya okukhawulezayo, isaladi kaThixokazi onohlaza inezinto eziluhlaza ezinamandla kuyo kubandakanya i-kale, i-romaine kunye ne-arugula. Nangona ndingayithandi ibhekoni, iavokhado iqulethe amafutha asempilweni enempilo kunye ne potassium, uninzi lwethu oludinga ngaphezulu ... Iprotein ephuma eqandeni nakwinkukhu ijika esi sidlo sibe sisidlo esanelisayo nesipheleleyo, ngaphandle ukugcwala kwiikhalori. '
Isidlo ULiz Blom Wongeza athi, 'Zonke izithako zicocekile, okuthetha ukuba akukho zigcinwa, izinto eziswiti okanye iincasa kwaye akukho mibala ivela kwimithombo eyenziweyo. Isaladi iphela ibonelela ngeekhalori ezingama-530, iigram ezingama-31 zamafutha (ezisixhenxe zigcwele), kunye neepesenti ezingama-35 zeprotheni. Ndizithanda ngokwam iziqulatho zeprotheyini kule saladi kwaye ndingayifumana izalisa ngakumbi. '
Ngaba uyatya: isaladi yakudala
Imbalwa imifuno ithandwa kakhulu ziingcali zokutya ezisempilweni kunee-kale. Kwaye ayothusi into yokuba inikezwe ngokwemvelo, incasa enzulu kunye nokomelela, ubume obukholisayo, obunika iisaladi ngokugqibeleleyo. Isidlo UAndy De Santis akukho ngaphandle. Ndiyayithanda isaladi ye-kale ngezizathu ezahlukeneyo. Okokuqala nokuphambili, ikuvumela ukuba ufumane uhlaza olunamandla kakhulu olunamagqabi ngaphandle kwexesha elininzi lokutya kwangaphambili. I-Kale iphezulu kwi-vitamin C (inkulu kakhulu kwimifuno yokunceda ukunyusa ukufakwa kwesinyithi ukuba isaladi yenziwe ngeembotyi) kunye ne-calcium, ebaluleke kakhulu kubantu abangaseli lubisi. Iphakame kakhulu kwi-fiber kunye ne-potassium sonke esiyidinga ngaphezulu, kunye nezifo ezinamandla zokulwa nezifo. '
Unokugqoka i-kale kunye neetamatisi zediliya ezinqunqiweyo, amandongomane epineyini, iparmesan encinci echetyiweyo, kunye nokuncitshiswa kwebhalsamu kwisaladi esempilweni etyebileyo kunongo. Okanye ungayiphosa ngeemango ezisikiweyo, iiamangile ezigcotyiweyo, kunye nejusi yelamuni incasa emnandi. Kuqhelekile ukukhonza i-kale, eluhlaza kunye ne-strawberries etyunyiweyo, i-walnuts egcotyiweyo, kunye neenqatha ze-avocado ezivuthiweyo kunye ne-vinaigrette ye-orange. Ukuyikhupha phezulu, i-kale ifikeleleke kakhulu kwaye iza kwiindidi ezahlukeneyo, ukutya okumnandi!
Yitya: isaladi yequinoa
Iquinoa yenye yeenkozo zamva nje zokuba sisinqe, enkosi ngokuyinxalenye kwiprofayili yayo enesondlo. Kwaye yenza isiseko sesaladi. Isidlo ULiz Blom amanqaku, 'Iisaladi zeQuinoa zisenokuba zezinye zeentandokazi zam ezisekwe kubume nokuguquguquka kwengqolowa ngokwayo. Ukusuka kwimbono yezondlo, ukongeza i-quinoa kwisaladi kubonelela ngefayibha (iigram ezintlanu ngekomityi nganye), ke unokutya kancinci kwaye uhlale wanelisekile ixesha elide. Iquinoa ayinayo i-gluten-free, iprotein ephezulu kunye nokutya okumbalwa kokutya okuqulathe zonke i-amino acid ezilithoba (ezixhasa ubunzima bomzimba). Izinto ekufuneka zithathelwe ingqalelo malunga nesaladi yequinoa ziya kuba zizithako kunye nokunxiba okudityanisiweyo. Kungenzeka ukuba isaladi iquinoa iya kuba nezinto ezisempilweni zokuyincoma njengemifuno emitsha, iidiliya, amajikijolo okanye iziqhamo ezomisiweyo kunye nesitrasi esilula kunye nesambatho esisekwe kwioyile esiza kuzinza. '
Ke ngokusisiseko, ungabilisa iquinoa esitokisini, uyipholise, kwaye uyiphose ngemifuno kunye nokunxiba kancinci. I-Boom, une-super flavour, satiating, isaladi esempilweni ephindwe kabini njengokutya okanye icala. Musa nje ukuyicima ngetoni yamafutha kwaye nonke nisetiwe.
Musa ukutya: isaladi yepasta
Isaladi yePasta imnandi, ngaphandle kwamathandabuzo ngayo. Kodwa ukutyunjwa kwayo njengesaladi kuyinto encinci.
Ngoku ka ULiz Blom , 'Xa isaladi iswele imifuno okanye imifuno yalo naluphi na uhlobo, andiqinisekanga ukuba isaladi yokwenyani. Isaladi yePasta ikakhulu ine-carbs kunye namafutha. Ukuba uzama ukukhetha impilo esecaleni kwiproteni yakho, khetha isaladi ngecala lepasta. '
Ndiqaphele ukuba unokwenza ifayile ye- Isaladi esempilweni efanelekileyo ukuba wongeza imifuno emininzi, isinxibo esisempilweni, kunye nemifuno emitsha. Kodwa kunqabile ukuba ipasta itshate kwi-calorie esezantsi, imeko enezakha-mzimba njengoko kude kube lula ukuyilahla ngezithako ezikwiikhalori eziphezulu.
Musa ukutya: isaladi yeqanda
Andiqinisekanga ukuba isaladi yeqanda inegama Ngaphandle kokuyiphosa ngemayonesi eninzi kunye nezinto ezimbalwa ezinethemba lezinto eziluhlaza ezifana nedill okanye iseleri. Okona kungcono, unokuzixelela ukuba ufumana iprotein emaqandeni, kwaye inokuba yinyani leyo. Kodwa ayisiyiyo yonke into oyifumanayo. Isidlo ULiz Blom amanqaku, 'Isendishi yesaladi yesaladi yeqanda inokufumana ngaphezulu kweekhalori ezingama-550, iigrama ezingama-30 zamafutha kunye nee-milligrams ezingama-445 zecholesterol. OUCH! Izithako eziphambili zibandakanya amaqanda kunye ne-mayo. Eyona micimbi iphambili koku kutya kukutya okune-cholesterol kunye namafutha. Zombini zinokuvala imithambo kwaye zenze igalelo kumanqanaba aphezulu e-cholesterol xa unokutya kakhulu. '
Kungcono ukuba unamathele kumaqanda abilisiweyo, usikiwe kwaye waphoswa ngesaladi eluhlaza eluhlaza.
Musa ukutya: Ikhekhe leCheesecake Factory isaladi yenkukhu
Isaladi yenkukhu kaKesare ngumzekelo obalaseleyo wokuba ayizizo zonke iisaladi ezisempilweni njengoko ucinga. Isidlo UAndy De Santis ithi, 'Isaladi kaKesare yenye yezona zincinci ndizithandayo [iisaladi] ngenxa yomxholo ophezulu wekhalori yesonka samasi esongeziweyo kunye nokunxityiswa kwayo kunye nenyani yokuba isiveji sokuqala esisetyenzisiweyo yiroma yeletisi, engafunekiyo ngokutya xa ithelekiswa nezindlu zamandla zemveli ezinjengezakudala, chard nespinatshi. '
Umzi mveliso weCheesecake, ngokuqinisekileyo, udume ngokufumana ikhalori ephezulu ukhetho lwemenyu . Akumangalisi ke ukuba iminikelo yabo yesaladi ayikho ngaphandle, ngakumbi inkukhu ekhankanywe ngasentla kaKesare. Ke ingaba imbi kangakanani? Ngamafutshane, ukusuka kwisazi sokutya ULiz Blom , 'Kumfazi ophakathi ungonwabela ukutya kwakho kwemihla ngemihla kwindawo enye yokuhlala kwiikhalori ezili-1,550, iigrama ezingama-23 ezigcwele amafutha kunye ne-1664 mg sodium. Ndifuna ukuthetha ngaphezulu?
Musa ukutya: I-butterfly yobisi lwe-McDonald's Southwest crispy crispy
I-McDonald engalunganga. Andiqinisekanga ukuba bakhe babetha amanqaku kwimakethi yabo yesaladi nangona bezama iminyaka. Enye yeminikelo yabo yamva nje yesaladi ivuselele umdla wam, nangona: the I-buttermilk yaseMzantsi-mpuma ye-chicken crispy . Ewe uMcDonald's uwonyusile umdlalo wabo, njengoko le saladi inezinto ezahlukeneyo zemifuno (kubandakanya i-kale), imifuno emitsha kunye nokunxiba kukaNewman. Kwaye ngelixa kuvakala kulungile, ingcali yokutya UAndy De Santis amanqaku, 'Amnandi, ibhotolo kunye nekrispy ngamagama amathathu okugqibela ofuna ukuwabona phambi kwenkukhu xa uzama ukutya okunempilo.' ingcali yokutya ULiz Blom wongeze, 'Le saladi inobunzima obuyi-510 yeekhalori, kunye neepesenti ezingama-44 zeekhalori ezivela kumanqatha kunye neepesenti ezingama-30 zexabiso lemihla ngemihla elivela kumanqatha apheleleyo. Ityuwa kakhulu! '
Ke kujongeka ngathi uMcDonald's khange ayenze isebenze nale inikwe iprofayile yesondlo. Ngama-30 ngaphezulu kweekhalori, vele u-odole iMac Mac enkulu kwaye uyenze ngayo.
Musa ukutya: Isaladi yeenkukhu eyosiweyo yaseMpuma
Imifanekiso kaGetty Ndibuze omnye wezondli endikhe ndathetha naye, ULiz Blom , Ukukhetha enye yeesaladi zakhe ezincinci, ivenkile yokutyela okanye eqhelekileyo. Uye wathi, 'Ezona njongo zethu zinokusiluma ngasemva. Thatha umzekelo, isaladi ye-Applebee yaseMpuma yenkukhu. Ngokuqinisekileyo ngekhe utye ukutya okuhle ebumelwaneni ukuba uyalela obu buhle besaladi nokuba inkuku eyosiweyo xa ithelekiswa nefry. Kuvakala kusempilweni ngokwaneleyo, kodwa le mbasa yemifuno yaseAsia, iphoswe kwivinigarette emnandi yaseMpuma kwaye ifakwe ii-noodles eziqholiweyo, iiamangile ezigcotyiweyo, kunye nenkukhu eyosiweyo ineekhalori ezili-1,290, iigrama ezingama-85 zamafutha, nangaphezulu kwesodium, kunye ne-13 iitispuni zeswekile. Ngapha koko, isodium inyuka nge-700 mg xa uyeka inkukhu ethosiweyo. Unoku-odola ii-fries kunye ne-malt kwaye uyibize usuku.
