Ngaba ukhe wangena kwivenkile yokutyela, wakrwaqula kwimenyu, wabhengeza, 'Ndiza kuyifumana isaladi,' kwaye waziva kamnandi ngawe?
Ke wena, mhlobo wam, usenokuba lixhoba le 'impilo halo' , into apho izidlo zigqithisa ukulunga kokutya 'okusempilweni'. Ezi halo zempilo sele zikhankanyiwe apha ngasentla zingaphezulu kwezinto ngobuqhetseba ezinje ngomxube wendlela, incindi yeziqhamo, kunye nectar. Kodwa xa kuziwa kukutya okubhaskwe kukukhanya kwe-halo yezempilo elahlekisayo, isaladi yokutyela engenatyala inokuba ibengezela ngokuqaqamba.
Rhoqo, iisaladi zithathwa njengezona zisempilweni xa usitya ngaphandle. Kodwa efihliweyo ngaphantsi kweengqimba ze-iceberg, isipinashi kunye ne-arugula, isaladi yakho yokutyela inokufihla iimfihlo ezingcolileyo, ezingaphantsi kwempilo.
Ngexesha elizayo xa uhlala kwivenkile yokutyela, musa ukukhawuleza ucinge ukuba indlu, uCesar, uCobb, okanye naluphi na uhlobo lwesitya esinegqabi kunye ne-raw-veggie esisiseko sesona sikhetho siphilileyo. Ngaphambi kokufaka iodolo, jonga ezi zizathu ungaze utye isaladi kwiindawo zokutyela.
Isaladi ziza nomngcipheko omkhulu wongcoliseko
Xa kuthelekiswa nemifuno ephekiweyo kunye nenyama, iisaladi zinomngcipheko omkhulu wongcoliseko. Imifuno enamagqabi, eneneni, isemva a isihlanu sazo zonke izifo ezibangelwa kukutya . Ingcali yetyhefu yokutya uBill Marler uxelele Ushishino ngaphakathi ukuba angatya isushi kungekudala kunesaladi yokutyela, ebonisa ikhonkco phakathi kwemifuno eluhlaza njenge ihluma kwaye ilethasi Ukuqhambuka kuka-E. coli kunye ne-salmonella.
Umngcipheko uphezulu ukuba iivenkile zokutyela zisebenzisa imixube yesaladi esele ihlanjiwe, enokukhuthaza ukukhula kweentsholongwane eziyingozi. Imifuno yesaladi eluhlaza Abasesichengeni songcoliseko lomnqamlezo kuba ziphantsi koqwalaselo olongezelelekileyo oluvela ebantwini nakoomatshini. Kule minyaka idlulileyo, iisaladi ezineebhegi zenziwe iintloko Ukubangelwa kukuqhambuka kwe Uluhlu , isalmonella , E. coli , kunye ii-cyclospora parasites .
sayina ukuze ubethelelwe
Ukuba isaladi yokutyela ibhalwe 'organic,' ungakhohliswa ngokucinga ukuba ikhuselekile. Iingcali zicebise ukuba Ukuveliswa kwezinto eziphilayo kungadala umngcipheko omkhulu ungcoliseko lwebhaktiriya efana no-E. coli, shigella, kunye ne-salmonella kuxhomekeke kwindlela ezivunwa kwaye ziphathwe ngayo. Ukongeza, uphando lufumene Imveliso ye-organic inokuba sesichengeni se-mycotoxins kuba zilinywa kwaye zigcinwa ngaphandle kokusebenzisa isibulali-ngundo esiqhelekileyo. Mycotoxins , iikhompawundi eziyityhefu eziveliswa ngundo, zingakhokelela kumhlaza ophilayo ukuba utya ixesha elingaphezulu.
Isaladi zivame ukuba zezona zikhulu zikhutshwayo kwimenyu
Kuxhomekeka kwizithako, isaladi yakho yokutyela inokuba yeyona flimflam inkulu kwimenyu. Nangona iisaladi ezininzi ziza nenqaku elisezantsi lezinye izinto zemenyu, nazo zihlala zithwele iimarkkups ezinkulu. Iivenkile zokutyela ezinqabileyo zinokubiza naphi na ukusuka kwi- $ 8 ukuya kwi-14 yeedola ngesaladi eyenziwe ngesigebenga, iibhegi ezinkulu zeelastishi abazithengele isibini semali. Nokuba iivenkile zokutyela ezixhomekeke kwizithako ezisandula ukwenziwa, zingenza inzuzo enkulu, ngakumbi ngexesha lentwasahlobo nehlobo xa imveliso ininzi kwaye ingabizi.
Thatha isaladi ye-iceberg wedge, umzekelo. Ubuninzi be-classic wedge sisiqwenga se-lettuce ye-iceberg, ngokungathandabuzekiyo esona sitshiphu sinexabiso eliphantsi nesona sijikelezileyo. Umpheki uPeter Chastain waseCalifornia Prima Ristorante uxelele I-Reader's Digest ukuba isaladi ihlala inexabiso ubuncinci amaxesha angama-20 ngaphezulu kuneendleko zokutyela.
Okanye cinga isaladi yeCobb. A Forbes Uphononongo lufumanise ukuba indibaniselwano yamaRoma, ibhekoni, iavokhado, kunye nenkukhu inokumakishwa malunga neepesenti ezingama-250 kwiivenkile zokutyela.
Bahlala benikwa abapheki abangenamava
IAtlantic yenza ixesha elide, elinyanzelisayo ityala ngokuchasene neesaladi , kwaye phakathi kweendawo zayo ezithandekayo kukuba iivenkile ezininzi- ngaphandle 'kwezempilo' okanye 'kugxilwe kwisaladi' - kuthathwa iisaladi njengezinto zemenyu ezingaphantsi. Inqaku licaphula ukufunda isuka kwiDyunivesithi yaseIllinois eUrbana-Champaign, ethatha iisaladi njengezinto 'eziphantsi' ezingenayo, okanye enye ekungenakwenzeka ukuba i-odolwe njengesitya esiphambili. Yiyo loo nto iisaladi zihlala ziphela zinikwa abapheki abatsha, abangenamava, uBrendan Walsh, umphathi wezobugcisa kwiCulinary Institute of America, uxelele iphephancwadi.
Iziphumo zokubeka abapheki bezinga lokungena ngasemva kwebar yesaladi kunokuba yimenyu engaphefumlelwanga okanye ipleyiti engalungiswanga kakuhle. Unokuphinda ucengceleze imenyu yakho yesaladi ngoku: uKesare, i-iceberg wedge, isiGrike, iCobb, umpheki / indlu / igadi, kwaye mhlawumbi nohlobo oluthile lomxube weTex-Mex. Myalelo omnye walezi zeklasikhi ezivela kumpheki we-newbie, kwaye kuya kuba lula ukuba bafike bahluthwe iimpazamo rookie - banxibe ngokunxiba, bengalungiswanga, okanye bomiswe ngokungafanelekanga.
Banokukwenza ukuba uqunjwe kwaye ungonwabi
Imifuno yeCruciferous, njenge-broccoli, i-kale, kunye neklabishi, kunokwenzeka ukuba zezinye zezona zisithako ziphilileyo kwisaladi yakho. Kodwa, ukuba ufana nokutya okuninzi, ezi veggies zinokuba phakathi kwe eyona irhafu kwinkqubo yakho yokwetyisa .
Xa ihanjiswa iluhlaza, imifuno enqamlezileyo iqulethe iselulosi , Uhlobo lwefayibha olusempilweni kodwa lucelomngeni ekwahluleni izidlo ezithile. Njengoko uGrace Derocha, ugqirha weBlue Cross Blue Shield, wacacisa Ngaphakathi , Imifuno ebethelelayo inokubangela ingxaki kubantu abavelisa i-cellulase engonelanga, i-enzyme efunekayo yokonakalisa iselulosi. Aba bantu ngabantu abanokutya komzimba okanye ukungalingani kwamathumbu.
Ukuba uwela kudidi lomntu odlayo onobunzima bokucola iiveggies eziluhlaza, unokuzibona uziva ubhlokile kwaye ungonwabanga emva kokutya isaladi- mhlawumbi ichasene nemvakalelo obuyilindele. Ukunciphisa ukuqunjelwa okulandela ukutya imifuno eluhlaza engacacanga, zama ukonyusa ukutya okuqulathiweyo pre- kunye neprobiotic . Ukutya kwangaphambili kunye nokutya okune-probiotic okunje nge-kimchi, i-sauerkraut, iyogathi, kunye ne-chickpeas kunokukunceda uphuhlise i-gut gut enempilo efunekayo yokwetyisa zonke iintlobo zokutya ngokulula.
Bahlala bemanzi kwi-high-calories zokugqoka
Ngokuqinisekileyo, imifuno enamagqabi kunye neminye imifuno iphantsi kweekhalori. Kodwa izinxibo zazisebenza nabantu abaninzi iisaladi zokutyela zizele ziikhalori, amafutha, kunye neswekile usenokucofa isiraphu yetshokholethi, Ziphikisa ezinye iingcali ngezondlo .
Ukunxiba ngokubanzi kusekwe kwioyile, uninzi lubandakanya iikhrimu kunye neeshizi. Abanye babona bantu baphula umthetho kubandakanya:
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Ifama: Iipuni ezimbini (enye inye) yomndilili wakho Ukunxiba iifama inokupakisha ijikeleze i-150 yeekhalori, kunye ne-15 yegramu yamafutha
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Isitshizi esiluhlaza: Xa kuthelekiswa nefama, itshizi eluhlaza okwesibhakabhaka inobungozi kwinqeni lakho. Ukunxiba okucocekileyo kuhambisa phantse i-150 yeekhalori kunye ne-15 yeetram zamafutha kwiipuni ezimbini.
intshontsho leenkukhu
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Isiqithi samawaka: Kungcono kancinci kunendlela ezimbini zangaphambili zokunxiba, Ukunxiba iziqithi eziliwaka Ngokuqhelekileyo iiwashi kwii-calories ezili-118 kunye ne-11 gram yeoli kwiipuni ezimbini.
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UKesare: Ukugqoka kukaKesare ingangoyena mntu ubonile. I-classic Caesar salad topper ingaba neekhalori ezingaphezu kwe-150 kunye ne-17 gram yeoli kwiipuni ezimbini.
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Ukunxiba isaladi engenamafutha. Ngelixa izinxibo ezingenamafutha zinokubonakala ngathi ziyindlela esempilweni, ezi ntlobo zokunxiba zihlala zilayishwa iswekile, izongezo, kunye nezilondolozo .
Umzimba wakho idinga amafutha aphilileyo ukufunxa izondlo eziqulathwe kwiisaladi zakho , kodwa ulawulo lwesahlulo ngundoqo. Izambatho zesaladi yokutyela zihlala zingena Iikomityi ezi-2 ukuya ku-2.5-ounce , Phinda kabini okanye nangaphezulu ubungakanani obucetyiswayo beepuni ezimbini okanye inye.
... kwaye ifakwe izithako eziphezulu zekhalori
Njengokuba amakhulu eekhalori, amanqatha, kunye nesodium ekunxibeni bezingonelanga, iivenkile zokutyela zihlala zisiya kwi-torpedo iisaladi zazo kunye engenampilo iitopers banokuzifumana. Masiphule umonakalo owenziwe kwimfumba yakho ehlwempuzekileyo yemifuno kunye nezinye zezona zinto zixhaphakileyo kwisaladi.
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Crispy nantoni na: Kulwimi lwemenyu yokutyela, amagama anje ngo 'crispy' kunye 'crusted' zihlala ziikhowudi ze 'battered and fried.' Inkukhu eyosiweyo kunye nesonka, i-shrimp, itswele, okanye enye into iya kupakisha kwiitoni iikhalori kunye neecarbs ezicwangcisiweyo .
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Itshizi: Iindawo zokutyela ziyazithanda iisaladi kwiifistives zeshizi. Njengokuba kunokuba mnandi, iitshizi ezisekwe kubisi ziyafumba kwiikhalori kunye namanqatha agcweleyo. Iikhalori zento elula ikomityi yekomityi ye-cheddar unokongeza ngaphezulu kweekhalori ezingama-200 kunye neegram ezili-11 zamafutha apheleleyo.
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Iibhakoni kunye nebhekoni bits: Inkqubo ye- I-World Health Organization kudala elumkisa abathengi ngekhonkco elinokubakho phakathi kwenyama esele yenziwe njengama-bacon bits ukuya umhlaza ongathandabuzekiyo . Kwaye ungacingi ukuba i-bacon yenkohliso iya kwenza umzimba wakho nantoni na- ukulinganisa iibhakoni ezinomdla zihlala zenziwe ngezongezo ezothusayo kunye nezongezo.
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Imifuno enesitatshi. Uya kumangaliswa kukwazi oko Imifuno efana nombona kunye nee-ertyisi inokubeka esichengeni isaladi ebonakala imsulwa. Ngelixa le mifuno ilungile ngokumodareyitha, izixa ezikhulu ziya kuqhuba ukubala kwe-carb kwaye zonyuse Ukusabela glycemic kufuneka kwisaladi yakho, ekhokelela ekuguqulweni kweswekile yegazi kunye neminqweno yexesha elizayo.
Ukuvelisa ngowona mthombo uphambili wenkunkuma yokutya
Ngelishwa, ii-veggies ziyenzeka njengeyona nto iphambili yenkunkuma yokutya. A ukufunda ukusuka UMgcini ifumanise ukuba izixa ezikhulu zemifuno kunye neziqhamo eMelika ziyalahlwa okanye ziyekwe zibole minyaka le. Imifuno 'engcolileyo' ihlala iphoswa ngenxa yokungafezeki okunjengeziphako, umbala ongacacanga, kunye neemilo ezingaqhelekanga.
Ngaphaya kweefama, abapheki kunye nabathengi bacoca iikhitshi zabo izixa ezikhulu zezithako zesaladi Usuku ngalunye. UMgcini uqikelela ukuba Iitoni ezingama-150,000 zokutya iphoswa ngaphandle ngabathengi, okanye malunga nesinye kwisithathu sokutya kwabo kweekhalori zemihla ngemihla. Kuzo zonke izinto abantu baseMelika abaziphosa, iziqhamo kunye nemifuno zezona zixhaphakileyo.
Ngaba kufuneka uxobule iminqathe
Isaladi eneengxowa, ngokukodwa, yinto eqhelekileyo kwindawo yokugcwalisa umhlaba. UMark Campion, umongameli wenkampani yesaladi eneengxowa uTaylor Farms Retail, uqikelele isizathu sokuba imixube yesaladi ihlale ichithwa i-NPR . Ngokuka Campion, iisaladi zihlala zilahlwa kude ukuba zikufuphi kakhulu 'nomhla wekhowudi,' abo bapheki kunye nabathengi ngamanye amaxesha benza impazamo njengomhla wokuthengisa.
Izithako eziqhelekileyo zesaladi ziphantsi kwesondlo
Kwimishini yokunceda abathengi benze ukhetho lokutya olukrelekrele, abaphathi be-Ph.D. UCharles Benbrook kunye no-pal uDonald R. Davis baphuhlise into ebizwa ngokuba 'sisalathiso somgangatho wesondlo.' Isikali sikubeka kwindawo yokutya ngokwenani lezinto ezingama-27 abazizisileyo. Imifuno eqhelekileyo yesaladi- kubandakanya ukhukhamba, iiradishi, iletisi yomkhenkce, kunye neseleri- yenza ezine zemifuno esondlo esincinci kwisikali.
Ezi zigulane ziphantsi ngenxa yokuba zenziwe ngama-95 ukuya kuma-97 ekhulwini kumanzi. Ilettuce yomkhenkce omncinane, owona mfuno wemifuno usempilweni, ngawo onke amanzi, unamanzi kuphela umkhondo omncinci wezondlo ifayibha kunye ne potassium. Iletisi yeFrisée, efana nelettuce yomkhenkce kunye nesithako esiqhelekileyo kwiisaladi zokutyela, ayiboneleli kangako ngendlela yezakha mzimba .
Sukufumana ngokungalunganga: Ukuhla nge-lettuce ye-iceberg kunye ne-radishes ayizukukwenzakalisa kakhulu. Kodwa ukutya ezi veki zivenkile zokutyela akuyi kukwenzela okuhle njengokutya ukhetho olupakishwe njengezakha-mzimba njengesipinatshi, isikwashi kunye neminqathe.
Isaladi zinokushiya ujinga kwaye unqwenela ngakumbi
Ngaba inokuba yingxaki enkulu kwiisaladi zokutyela ezipakishwe ngemifuno ephantsi enezondlo? Bangakushiya ungaziva ungonelisekanga kwaye ujonge ngaphakathi kwesiqingatha seyure. Ngaphandle kokulingana kweprotheyini, amafutha asempilweni, kunye nemifuno enesondlo, isaladi ayinakuba mnandi okanye izalise.
Kwelinye icala, isaladi eyenzayo ngokufanelekileyo iya kukugcwalisa ngelixa ikunceda uhlale unciphile. Ukuba kufuneka u-odole isaladi kwixa elizayo xa usevenkileni, jonga enye equlethe ezi zinto :
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Imifuno: Iimbotyi ezinjengeembotyi zelima kunye neechickpeas zingangumthombo ogqwesileyo weeprotein kunye ne-low-glycemic-index carbs.
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Iprotheni: Imithombo eyongezelelekileyo yeprotheni efumaneka kwiisaladi zokutyela inokubandakanya iintlanzi, amaqanda, inkukhu kunye ne-tofu. Qiniseka nje ukuba ujonga kwiseva yakho ukufumana ukuba bazilungiselele njani-ngokuchanekileyo, ngenye indlela ngaphandle kokuqhotswa.
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Amafutha asempilweni: Njengoko sele siphawulile, amafutha 'asempilweni' anokunceda umzimba wakho ukuba uthathe izakhamzimba kwisaladi yakho. Khangela iisaladi ngeeavokhado, amandongomane, okanye ioyile yomnquma.
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I-carbohydrate ephantsi: IiCarbs ezinesalathiso esisezantsi se-glycemic zinokukugcwalisa ngaphandle kokulahla amanqanaba eswekile yegazi. Ngaphandle kweembotyi, unokufumana i-low-GI carbs kwiquinoa, ibhali kunye neebhatata.
