Na u lokela ho ja salate bakeng sa lijo tsa hoseng?

Litaba

• Melemo ea bophelo bo botle ba lisalate tsa hoseng
• E kanna ea matlafatsa maikutlo a hau le tlhahiso
• E kanna ea ntlafatsa tšilo ea hau ea lijo
• E ka u thusa ho theola boima ba 'mele
• E kanna ea matlafatsa bophelo ba hau ka kakaretso mme ea u sireletsa mafung
• Mokhoa oa ho aha salate ea hoseng e phetseng hantle
• Hata 1: Khetha meroho ea hau
• Hata 2: Kenya mohloli oa protheine
• Hata 3: Khetha li-carb tse rarahaneng
• Mohato oa 4: Eketsa mafura a phetseng hantle
• Lisebelisoa tse lokelang ho qojoa
• Maikutlo a phetseng hantle ka salate ea lijo tsa hoseng
• Ntlha ea bohlokoa
• Ho Lokisetsa Lijo: Salate e sa Monate

Li-salate tsa lijo tsa hoseng li fetoha bohlanya ba morao-rao ba bophelo bo botle.

Le ha ho ja meroho bakeng sa lijo tsa hoseng ho sa tloaelehang lijong tsa Bophirimela, ho tloaelehile haholo lijong tse tsoang likarolong tse ling tsa lefats'e.

Li-salate tsa lijo tsa hoseng ke tsela e ntle ea ho qala letsatsi la hau ka lijo tse nang le limatlafatsi tse ngata. Li ka boela tsa matlafatsa maikutlo a hao le tlhahiso, tsa ntlafatsa tšilo ea lijo, tsa ba tsa u thusa ho theola boima ba 'mele.

Sengoliloeng sena se lekola lisalate tsa lijo tsa hoseng, se thathamisa melemo ea bophelo bo botle, 'me se u bonts'a mokhoa oa ho iketsetsa ea hau.

Melemo ea bophelo bo botle ba lisalate tsa hoseng

Lisalate tsa lijo tsa hoseng hangata li na le meroho e nang le lijo tse ling tse fapaneng, joalo ka mahe, chisi, litholoana, linate, lipeo, lijo-thollo le linaoa.

Ho beha lijo tsa hoseng tse tloaelehileng bakeng sa salate ke tsela e bonolo ea ho eketsa lijo tse felletseng lijong tsa hau. U ka fumana melemo e mengata ea bophelo bo botle.

E kanna ea matlafatsa maikutlo a hau le tlhahiso

Seo u se jang bakeng sa lijo tsa hoseng se ka ama maikutlo a hau le ts'ebetso ea kelello.

Lijo tsa hoseng tse nang le li-carbs tse rarahaneng le mafura a fokolang, joalo ka lisalate tsa lijo tsa hoseng tse leka-lekaneng, li bonahala li ntlafatsa maikutlo le ho fokotsa mokhathala ka katleho ho feta carb e tlase, likhetho tse mafura a mangata joalo ka mahe, hash browns le bacon ().

Kameho e matlafatsang ea li-carb tse phahameng, lijo tsa hoseng tse nang le mafura a manyane e kanna ea ba joalo haholo bakeng sa lijo tsa hoseng tse nang le li-carb tse rarahaneng tse fumanoang litholoana, meroho le lithollo tse felletseng, ho fapana le li-carb tse bonolo lijong tsa hoseng le likhekheng ().

Lijo tsa hoseng tse nang le li-carbs tse rarahaneng li ka thusa ho phahamisa matšoao a ts'ebetso ea kelello, joalo ka mohopolo, tlhokomelo le phetiso ea tlhahisoleseling ().

Ntle le moo, lipatlisiso li bonts'a hore meroho e makhasi e ka sebetsa hantle haholo ho boloka tšebetso ea boko ha o ntse o tsofala ().

Ka lehlakoreng le leng, lintlha tsena li ka matlafatsa tlhahiso ea hau.

Hape ho na le bopaki ba hore meroho e makhasi, pelepele le meroho ea cruciferous e kang broccoli kapa k'habeche e ka fana ka melemo e meng ea ho imeloa kelellong. Ka hona, ho li kenya lisalateng tsa hau ho ka matlafatsa maikutlo a hau ().

E kanna ea ntlafatsa tšilo ea hau ea lijo

Li-salate tsa lijo tsa hoseng li tloaetse ho ba le metsi le fiber tse ngata ka tlhaho, tse ka thusang ts'oaetso ea hau.

Faeba e ka qhibiliha kapa ea qhibiliha.

Faeba e sa keneleng metsi e eketsa bongata setulong mme e thusa ho tsamaisa lijo ka maleng a hau, ho fokotsa menyetla ea ho patoa. Lijo tse nang le metsi a mangata, joalo ka ha boholo ba lisalate li le teng, li ka thusa ho loants'a ho sokela.

Ka lehlakoreng le leng, faeba e qhibilihang e fepa libaktheria tsa hau tse molemo, tse hlahisang mafura a li-fatty acids (SCFAs), joalo ka acetate, butyrate le propionate.

Li-SCFA tsena li fepa lisele tsa hau tsa mala, li fokotsa ho ruruha, 'me li ka loants'a mathata a itseng a ka mpeng, a kang "irritable bowel syndrome" (IBS), Crohn's disease le ulcerative colitis (,,).

Lijo tse 'maloa li na le mefuta e' meli ea faeba. Mehloli e metle e kenyelletsa:

• Faeba e qhibilihang habore, linaoa, li-avocado, lipere, liapole, lifeiga, libanana, litapole, makotomane, lipeo tsa folaxe le peo ea sonoblomo
• Faeba e sa qhalaneng: lithollo, litapole, linaoa, lensisi, lierekisi, litholoana tse ngata, meroho, linate le lipeo

Ho ipapisitse le metsoako ea tsona, lisalate tsa hoseng li kanna tsa ba le mefuta eohle ea fiber.

E ka u thusa ho theola boima ba 'mele

Haholo-holo, lisalate tsa hoseng li ka thusa ho theola boima ba 'mele.

Hase feela hore ba ruile ka fiber le metsi, empa ba hloka le ho hlafuna haholo. E 'ngoe le e' ngoe ea lintlha tsena e ka fokotsa tlala le ho matlafatsa botlalo, ea etsa hore o je hanyane (,).

Ntle le moo, litholoana le meroho, metsoako ea mantlha ea lisalate tse ngata tsa lijo tsa hoseng, e tloaetse ho ba le kh'alori e tlase. Sena se bolela hore ba fana ka likhalori tse fokolang bakeng sa molumo oo ba o nkang ka mpeng ea hau, o ka tlatsetsang ho fokotsa boima ba 'mele ().

Patlisiso e lula e hokahanya ho kenella ha litholoana tse ngata le meroho ho fokotsa boima ba 'mele kapa boima ba' mele bo fokolang ka nako. Ho eketsa mohloli oa protheine salateng ea hau ea lijo tsa hoseng ho ka fokotsa tlala le ho eketsa maikutlo a botlalo (,).

Li-salate tsa lijo tsa hoseng li ka ba molemo haholo bakeng sa ho theola boima ba 'mele ha li nka khalori e phahameng, lijo tse jeoang tsa hoseng joalo ka li-croissants kapa lijo-thollo tsa hoseng tse nang le tsoekere e ngata.

E kanna ea matlafatsa bophelo ba hau ka kakaretso mme ea u sireletsa mafung

Li-salate tsa lijo tsa hoseng ke tsela e bonolo ea ho eketsa ho ja litholoana le meroho, tse nang le limatlafatsi tse ngata le metsoako ea limela e thusang bophelo ba hau le ho u sireletsa mafung (,,,).

Mohlala, meroho e makhasi le meroho ea cruciferous e tloaelehileng lisalateng e ka sireletsa khahlanong le ho fokotseha ha kelello, mofuta oa 2 lefu la tsoekere le lefu la pelo (,,).

Leha ho le joalo, ho ea ka Setsi sa Taolo le Thibelo ea Mafu (CDC), ke motho a le mong feela ho batho ba baholo ba 10 United States ba jang litholoana le meroho tse lekaneng letsatsi le letsatsi ().

Hopola hore ho ja lijo tsa hoseng tse nang le mafura kapa tsoekere e ngata khafetsa ho ka eketsa menyetla ea lefu la pelo kapa ha etsa hore o be le mafura a mangata mpeng, e leng sesosa sa likotsi tsa mafu a mangata a sa foleng (,,).

Kahoo, ho tlosa lijo tsa hoseng tse tloaelehileng ka salate ho ka thusa ho boloka pelo ea hau e phetse hantle le ho qoba maloetse a mang a sa foleng.

Li-salate tsa lijo tsa hoseng li ka thusa ho sila lijo, ho theola boima ba 'mele, maikutlo le tlhahiso. Hape, ke tsela e bonolo ea ho tlatsa lijo tsa hau ka litholoana le meroho e matlafatsang.

Mokhoa oa ho aha salate ea hoseng e phetseng hantle

Haeba u ka rata ho leka li-salate tsa hoseng, ho bohlokoa ho netefatsa hore li na le phepo e ntle ebile lia tlatsa.

Mokhoa o bonolo oa mehato e mene oa ho aha salate e ntle ea lijo tsa hoseng.

Hata 1: Khetha meroho ea hau

Meroho e makhasi le meroho ea cruciferous ke e meng ea meroho e matlafatsang ka ho fetisisa eo u ka e fumanang, ka hona e etsa motheo o motle bakeng sa salate ea hau (,,).

Meroho e nang le makhasi e kenyelletsa khale, meroho ea collard, spinach, k'habeche, meroho ea beet, watercress, lettuce ea Roma, chard ea Switzerland, arugula, bok choy le meroho ea turnip.

Meroho ea Cruciferous e kenyelletsa cauliflower, broccoli, limela tsa Brussel, bok choy le k'habeche.

U ka phahamisa meroho ena le meroho ea cruciferous ka meroho e meng eo u e khethileng. Leka ho khetha mebala e fapaneng, hobane sena se tla eketsa palo ea hau ea vithamine le diminerale. Pelepele ea tšepe, tamati le lihoete ke mehlala e metle.

Hata 2: Kenya mohloli oa protheine

Ho eketsa mohloli oa protheine salate ea hau ea lijo tsa hoseng ho thusa haholo ho fokotsa tlala le ho boloka botlalo, hape le ho ts'ehetsa masapo a phetseng hantle le ho boloka mesifa ea hau (,,,).

Mehloli ea liprotheine e thehiloeng liphoofolong e kenyelletsa lijo tsa leoatleng, mahe, nama le lihlahisoa tsa lebese joalo ka chisi. Mehloli ea limela e kenyelletsa tofu, tempeh, linaoa, lierekisi, linate, lipeo le lijo-thollo tse ling tse kang quinoa.

Hata 3: Khetha li-carb tse rarahaneng

Li-carb ke mohloli oa peterole oa 'mele oa hau. Ho eketsa tse ling ho salate ea hau ea lijo tsa hoseng ke khopolo e ntle, kaha sena se ka u thusa hore u lule u le matla ho fihlela u ja lijo tse latelang.

Li-carb li ka aroloa ka tsoekere, setache le likhoele. Hopola hore tsoekere e nkuoa e le li-carb tse bonolo ebile hangata e amahanngoa le botenya, lefu la pelo le mofuta oa 2 lefu la tsoekere, haholo ha le sebetsoa ().

Ka lehlakoreng le leng, stache le likhoele li rarahane. Li siloa butle butle, tse ka khothalletsang maemo a tsoekere ea mali a phetseng hantle ().

Ho molemo ho rata li-carb tse rarahaneng joalo ka lithollo, litholoana, limela, kapa meroho e nang le setache holim'a li-carb tse bonolo joalo ka lijo-thollo tse sebetsitsoeng, li-crackers kapa croutons.

Li-carb tse ling tse phetseng hantle li kenyelletsa litapole, liapole, linaoa tse ntšo le squash ea butternut.

Mohato oa 4: Eketsa mafura a phetseng hantle

Ho eketsa mafura salateng ea hau ea lijo tsa hoseng ho ka thusa 'mele oa hau ho monya livithamini tse qhibilihang mafura ().

Mehloli e metle ka ho fetisisa ea mafura e tsoa lijong tsa semela tse kang li-avocado, mehloaare, linate le lipeo. Tsena li na le livithamini, liminerale le lihlahisoa tse ntle tsa limela ho feta mafura a ntlafalitsoeng joalo ka oli ea meroho.

Kahoo, liaparo tse iketselitsoeng tse sebelisang lioli tsa limela, joalo ka mohloaare, avocado, kapa lioli tsa folaxe, ke mokhoa o motle oa mefuta e rekiloeng ka mabenkeleng, eo hangata e nang le letsoai le tsoekere.

Salate ea lijo tsa hoseng e phetseng hantle e lokela ho kopanya li-veggies tse ngata, mohloli oa liprotheine, li-carb tse rarahaneng le ho ama mafura a phetseng hantle.

Lisebelisoa tse lokelang ho qojoa

Ho aha salate ea lijo tsa hoseng e nang le phepo e ntle ka ho fetisisa, leka ho kenyelletsa lijo tse phehiloeng tse felletseng le tse fokolang ha ho khoneha ha o ntse o qoba tse fetotsoeng haholo.

Ho molemo ho fokotsa kapa ho qoba lisebelisoa tse latelang:

• Lijo tse halikiloeng, nama e mafura le tse ling tsa nama tse nang le sodium e ngata. Tsena li tla eketsa mafura le letsoai le sa hlokahaleng lijong tsa hau.
• Boholo ba liaparo tsa salate tse rekiloeng lebenkeleng. Tsena li tloaetse ho laoloa ka tsoekere le letsoai ha li na le livithamini le liminerale tse tlase.
• Linate tse halikiloeng kapa tse halikiloeng ka oli. Hangata tsena li khabisitsoe ka tsoekere kapa li na le mafura a sa hlokahaleng, kahoo ho molemo ho khetha linate tse tala kapa tse omisitsoeng ho e-na le hoo.
• Lithollo tse hloekisitsoeng. Sena se kenyelletsa li-pasta tse tšoeu, li-croutons, kapa li-crackers, tse atisang ho hloka fiber, livithamini le liminerale.
• Litholoana tse monate, tse omisitsoeng. Litholoana tse omisitsoeng e ka ba mokhoa o mong o phetseng hantle ho litholoana tse sa tsoa khuoa. Leha ho le joalo, ho molemo ho qoba mefuta e tsoekere e tsoekere, kaha tsena li paka bongata bo sa hlokahaleng ba tsoekere e ekelitsoeng.

Sebakeng seo, leka ho khetha tse ling tsa lijo tse boletsoeng khaolong e fetileng.

Qoba nama e mafura, lijo tse halikiloeng le lisebelisoa tse ling tse ntlafalitsoeng ha o haha ​​salate ea hau ea lijo tsa hoseng.

Maikutlo a phetseng hantle ka salate ea lijo tsa hoseng

Ho bonolo ho etsa lisalate tsa lijo tsa hoseng, lia tsamaisoa ebile lia tenyetseha. Malebela ke ana ho u khothatsa.

• Salate ea Sipinake-melee: Sipinachi, se nang le granola e entsoeng ka maiketsetso, walnuts, tangerines, li-flakes tsa coconut le vinaigrette ea blueberry
• Salate ea Mexico: lettuce ea Roma e khabisitsoeng e nang le litapole, linaoa tse ntšo, poone, pelepele tse khubelu, salsa le moaparo o thehiloeng ho avocado
• Saladi e tsubang ea sesame: arugula e nang le saalmon e tsubang kapa tempeh, quinoa, likomkomere, peo ea sesame le lero la lemone
• Salate ea mahe a koahetsoeng: khale e na le lehe le koahetsoeng, li-cranberries, li-pecans, tamati ea ciliegia le li-pita chips tsa lijo-thollo kaofela
• Saladi ea Scrambled-tofu: meroho e tsoakiloeng e nang le squash ea butternut, liapole, radishes, eiee le tofu e halikiloeng

U ka fokotsa nako ea hau ea ho itokisa ka ho sebelisa meroho e seng e hlatsoitsoe, li-veggies tse kengoang le lintho tse setseng.

Li-salate tsa lijo tsa hoseng le tsona ho bonolo ho li nka ha u ea. Etsa bonnete ba hore o paka liaparo ka thoko ho thibela salate ea hau hore e se tsoe.

Li-salate tsa lijo tsa hoseng li bonolo ebile li bonolo ho li etsa. U ka leka metsoako ea salate e hlalositsoeng kaholimo kapa ua khetha lintho tseo u li ratang haholo.

Ntlha ea bohlokoa

Li-salate e ka ba mokhoa o mong o phetseng hantle ho fapana le lijo tsa hoseng tse tloaelehileng.

Tse khabisitsoeng ka li-toppings tse nang le phepo li ka fana ka melemo e 'maloa, ho kenyeletsoa ntlafatso ea ts'ilo ea lijo, ts'ireletso ea mafu le ho theola boima ba' mele.

Tlatsa sekotlolo sa hau ka litholoana le meroho e sa tsoa khuoa, 'me u netefatse hore o kenyelletsa mohloli oa li-carb, liprotheine le mafura a phetseng hantle.

Haeba u thahasella ho sisinya kemiso ea hau ea lijo tsa hoseng, salate e etsa lijo tse monate tsa hoseng.

Ho Lokisetsa Lijo: Salate e sa Monate