Li-salate le limatlafatsi

Li-salate e ka ba tsela e ntle ea ho fumana livithamini le liminerale tsa hau tsa bohlokoa .. Li-salate le tsona li fana ka fiber. Leha ho le joalo, hase lisalate tsohle tse phetseng hantle kapa tse matlafatsang. Ho ipapisitse le se ka salateng. Ho lokile ho eketsa liphahlo tse nyane le lithaelese, leha ho le joalo, haeba u ka e fetella ka li-add-ins tse mafura a mangata, salate ea hau e ka etsa hore o fete litlhoko tsa hau tsa likhalori tsa letsatsi le letsatsi mme o tlatsetse ho nona.

Lokisa lisalate ka meroho e mebala-bala. Haeba u na le meroho e mengata e sa tsoa khuoa ka salateng, u tla be u fumana phepo e nepahetseng, e loantšang maloetse.

Hopola lintho tse ling tseo u li eketsang ho salate ea hau ea meroho, e ka bang le mafura a mangata kapa sodium.

• U batla ho kenyelletsa mafura ka salate ea hau. Ho kopanya asene le oli ea mohloaare kapa oli e meng ea meroho ke motheo o motle oa liaparo tse entsoeng ka maiketsetso. U ka eketsa linate le avocado ho kenyelletsa mafura a phetseng hantle. Sena se tla thusa 'mele oa hau ho sebelisa li-vithamine tse nang le mafura a mangata (A, D, E, le K).
• Sebelisa liaparo tsa salate kapa mafura a ekelitsoeng ka teka-tekano. Liaparo tse ngata tse lokisitsoeng tsa salate kapa li-toppings tse kang chisi, litholoana tse omisitsoeng le croutons li ka fetola salate e phetseng hantle hore e be lijo tse nang le likhalori tse ngata haholo.
• Li-chunks tsa chisi, li-croutons, likotoana tsa bacon, linate le lipeo li ka eketsa sodium, mafura le likhalori ka har'a salate. Leka ho khetha e le 'ngoe kapa tse peli feela tsa lintho tsena ho li eketsa tse mebala-bala.
• Sebakeng sa salate, qoba litlatsetso tse kang coleslaw, salate ea litapole le lisalate tsa litholoana tse monate tse ka eketsang likhalori le mafura.
• Leka ho sebelisa lettuce e lefifi. Iceberg e botala bo bobebe e na le litlheferetsi empa e se limatlafatsi tse ngata joaloka meroho e lefifi e kang romaine, kale kapa spinach.
• Kenya mefuta e fapaneng ho salate ea hau ka lintho tse nang le likhoele tse ngata tse kang linaoa (linaoa), meroho e tala, litholoana tse ncha le tse omisitsoeng.
• Kenyelletsa protheine lisalateng tsa hao ho li thusa ho li fa lijo tse tlatsang, mohlala linaoa, letsoele la kana le halikiloeng, salmon ea makotikoting, kapa mahe a phehiloeng ka thata.

• Lisebelisoa tsa salate

Holo ea JE. Litekanyo tsa lijo; taolo ea phepo; botenya le tlala; livithamini le liminerale. Ka: Holo ea JE, ed. Buka ea Guyton le Hall ea Physiology ea Bongaka. 13th ed. Philadelphia, PA: Elsevier; 2016: khaolo ea 72.

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.