Ingabe ukuthola kunzima ukudla amasaladi ebusika? Akuwena wedwa, ngoba kunabantu abaningi abazizwa belahlwa kubo phakathi nezinyanga ezibandayo ngenxa yohlobo oluqabulayo nolumuncu lwemifino.
Noma kunjalo, akudingeki kube njalo. kungenzeka lungisa amasaladi ashisayo, ukuze zikhange ngokwengeziwe lapho amazinga okushisa esicela okuthile okukhulu. Thola ukuthi ungasebenzisa kanjani la macebiso alandelayo bese uqhubeka nokujabulela lokhu kudla okunenzuzo enkulu ukunciphisa umzimba.
Faka imifino eyosiwe
Faka ukuthinta okufudumalayo kumasaladi akho ebusika ngokuwafaka ngemifino eyosiwe efana no-squash, i-broccoli, ukholifulawa noma upelepele. Ngaphezu kwe ukwandisa izinga lokushisa lesaladi lakho .
Faka okusanhlamvu okuphekiwe
Le ngenye indlela enhle yokufaka ukushisa esaladini lakho. Ukubheja i-quinoa noma ilayisi elibomvu ukwanelisa isifiso sakho sokudla ngokunotha kwayo ku-fiber futhi ujabulele amandla ahlala isikhathi eside ngenxa yokudla kwamaprotheni.
Faka amaprotheni ashisayo
Isaladi enhle kufanele ibe namaprotheni. Ebusika, qhubeka ubeka uhlobo oluthanda kakhulu (inkukhu eyosiwe, i-tofu ...), kodwa okokuqala qiniseka ukuthi liyashisa. Ubhontshisi oshisayo nawo usiza ukwenza isaladi likhange ngokwengeziwe phakathi nezinyanga ezibandayo.
Ungakhohlwa amafutha anempilo
Ukuze umuzwa wokwaneliseka uhlale amahoraUkungeza nje okusanhlamvu okuphelele namaprotheni akwanele. Amafutha anempilo nawo adlala indima, ngakho-ke engeza ukwatapheya ukuthola ukhilimu noma ama-alimondi, imbewu ye-sunflower, nembewu ye-chia yokuqina. I-Omega 3 inganciphisa ukuvuvukala okuholela, ngokwesibonelo, kwisifuba somoya, amacala akhula ebusika.