Apo iwe unofunga nezvezvokudya zvekudya apo uri kutevera kudya kwakanaka-kusanganisira imwe inogona kubatsira kuderedza cholesterol yako uye mazinga e-triglyceride - saladi ndeyekudya kwakagadzikana kunouya mupfungwa. Nemhaka yekuti dzimwe saradhi dzinowanzove zvishoma, zvinogona kunge zvichiedza kuvhara saladhi yako nekuwedzera sadhidhi kupfeka. Kunyange zvazvo dzimwe dzezvipfeko zvewadhidhi zvinogona kuwedzera kuwanda kwekunakidza ku saladhi yako, vanogonawo kuwedzera zvinoshandiswa - zvakadai sekuzara mafuta uye shuga - izvo zvinogona kukanganisa kudya-kunonoka kwekudya. Ichi chinyorwa chichakuratidza kuti ungashandisa sei sadhi yako yakagadzirwa nokuchenjera pasina kusarura cholesterol yako-kuderedza kudya.
Cream-Based Versus Oil-Based Dressings
Kunyange zvazvo kune mhando dzakasiyana dzehodhi dzakapfekedzwa zvakapoteredza, dzinogona kuiswa mumapoka maviri makuru:
- Vinaigrette dressings
- Cream-based dressings
Cream-based dressing kazhinji inoumbwa nemukaka, mucheki wakamera, mayonnaise, kana kamuti sechando. Iko inowanzo yakareba uye yunifomu muhutano. Cream-based dressings inosanganisira bleu cheese, Thousand Island, ranch uye Russian dressings. Pamusana peganda rakasvibirira ravakagadzirwa naro, kushandisa zvizhinji zvezvipfeko zvekupfekedza muhodhi yako zvinogona kuisa mafuta akazara mukati me saladhi yako.
Vinaigrettes inosanganisira kuenzaniswa kwemafuta nevhiniga uye inogona kuva nezvimwe zvinoshandiswa zvakadai sekizi rakagadzirwa, jisi dzemichero, miriwo, zvinonhuwira, kana pepper. Izvi zvipfeko zviri nyore kuziva nokuti zvinoparadzanisa nyore nyore kana zvisingazungunuswi kana kuzununguswa kwenguva. Mienzaniso yevaiigrettes inosanganisira kupfeka kweItaly uye kugadzira ginger.
Vinaigrettes haasati aine chigadziko chinotapira, saka angave ane mafuta mashoma akazara. Kunyangwe zvipfeko izvi zvine mafuta anokwanisa kuwedzera hutano husina mafuta akaiswa muhari yako - vanokwanisa kuwedzera makoriro, zvakare.
Zvose zviri zviviri zvekupfeka zvinogonawo kuva nezvimwe zvinoshandiswa zvinogona kuchinja moyo wako hutano, zvakadai semunyu uye shuga.
Saka, iwe unofanira kugara uchitarisa tsamba iyo yekupfekedza bhodhoro, mafuta, makhaidhydrate, uye sodium zviripo usati wazviwedzera kune saladhi yako.
Kushandisa Salad Kupfeka Paunenge Uchiona Zviratidzo Zvako
Sezvo iwe uri kutarisa lipids yako, hazvirevi kuti unofanirwa kushandisa sadhidhi kupfeka zvachose. Zvisinei, nokuti zvimwe zvekugadzira izvi zvine zvigadzirwa zvinogona kukanganisa huwandu hwemafuta uye makoriyamu ari kupedza mukudya kwako, unofanirwa kunyanya kunyatsofungisisa nezvehuwandu huri kuwedzera kune saladhi yako - kana kune zvimwe zvekudya, zvakadai sevaputi, sandwiches, kana veggies. Pane nzira mbiri dzekunakidzwa nekunakidzwa kwaunoda kupfeka pasina kuchinja zvakanyanya utano hwehadhi yako:
- Usambofa wakaderedza saladi yako. Pasinei nokuti uri kugadzirira saladhi yako kumba kana kuronga mumwe muresitorendi yako yaunofarira, iwe unofanira kugara uchiisa sara yako kupfeka mumudziyo kune rumwe rutivi-pane kuti iwe ugoiswa zvakananga mu saladhi yako. Izvi hazvisi izvo chete zvinokubvumira kuti uwedzere kupfeka saladhi kune unhu wako, zvinogona kukubatsira iwe kuderedza makorikiti.
- Shandisai mafuta mashoma emafirimu enyu aidiwa . Kana uine saraji yakasarudzwa yaunoda kushandisa, chengetedza nzvimbo yako yekutengesa zvekudya kuti uone kana iripo seyiyo ye-fat-version version. Kunyange zvazvo izvi zvinoderedza kuwanda kwemafuta akazara muhupfeko, vamwe vanogadzira vanogona kubhadhara nokuwedzera mamwe munyu kana shuga. Saka, iwe unofanira kutarisa mabhii ako ekudya.
Unonyatsoda Kupfeka Saradi?
Kana iwe uchida chaizvo kutema nhamba yekoriori yakawedzerwa kune saladhi yako - siya kubhadhara saladhi zvachose. Kune dzimwe nzira dzokupfekedza shandi yako uye kuwedzera kuwedzera kune iyo pasina kuwedzera kupfeka. Kupa saladhi yako kukurudzira kunakidza, edza imwe yezvinotevera:
- Wedzerai zvishoma majiroji, zvakadai sewaini, macrospberries, tomato kana mangos ku saladhi yako.
- Finyisa mujusi remononi, lime, kana imwe michero yaidiwa.
- Wedzera miriwo yakasvibira kune saladhi yako, yakadai sezviputi zvakakanyiwa, garlic, kana anyanisi
- Shandisa zvinonhuwira kuti usungire saladhi yako, kusanganisira sa parsley, basil, garlic, kana chives.
- Wedzera dhilop ye hummus kana salsa kune yako yaunoda saladhi.
Zvigadzirire Kupfeka
Kuita yako kupfeka mashizha kunogona kukuchengetedza mari pane yako yezvokudya zvekudya uye kuve nechokwadi kuti uri kuwedzera cholesterol-yakagadzirira zvigadzirwa. Pane zvakawanda zvehutano zvakagadzirwa neshadhi iwe unogona kugadzirira nguva isati yasvika kune yako inotevera saladi, uye idzi mapeji ndezvishoma mienzaniso yehutano hwakagadzirwa nemasara:
- Greek Lemon Garlic Salad Dressing
- Strawberry Vinaigrette Kupfeka
- Yakanaka uye Yakasvibira Rima Yakapfeka