Salad iyo nafaqooyin

Saladyadu waxay noqon karaan hab wanaagsan oo lagu helo fitamiinada iyo macdanahaaga muhiimka ah .. Si kastaba ha noqotee, dhammaan saladhku ma ahan kuwo caafimaad qaba ama nafaqo leh. Waxay kuxirantahay waxa kujira saladhka. Waa hagaag in lagu daro qadar yar oo labis iyo xoqitaan, si kastaba ha noqotee, haddii aad ku badiso waxyaabo badan oo dufan badan leh, saladhkaagu wuxuu kuu sababi karaa inaad dhaafto baahidaada kaloriinta maalinlaha ah oo aad wax ku kordhiso miisaankaaga oo kordha.

Diyaarso saladhyada leh khudradda midabada leh. Haddii aad ku hayso khudrad badan oo saladh ah, ka dib waxaad helaysaa nafaqooyin caafimaad leh, oo cudurada ka hortaga.

Xusuusnow walxaha dheeriga ah ee aad ku darto saladhyada qudaarta, oo laga yaabo inay ku badan yihiin dufanka buuxa ama soodhiyamka.

• Waxaad rabtaa inaad ku darto xoogaa dufan ah saladhkaaga. Isku qas khalka saliidda saytuunka ama saliidda kale ee saliidda ah ayaa saldhig u ah labiska guriga lagu sameeyo. Waxa kale oo aad ku dari kartaa nuts iyo avokado si aad ugu darto dufanka caafimaadka qaba. Tani waxay ka caawin doontaa jirkaaga inuu sameeyo inta ugu badan ee fitamiinada ku milma dufanka (A, D, E, iyo K).
• U isticmaal faashad salad ah ama dufan lagu daray si dhexdhexaad ah. Xaddiyo badan oo salad diyaarsan ah ama xoqan sida jiis, miraha la qalajiyey, iyo croutons waxay salad caafimaad leh u rogi karaan cunno kalooriye aad u sarreeya.
• Qeybaha jiiska, croutons, digaagga hilibka doofaarka, lowska, iyo miraha waxay kordhin karaan qadarka sodium, baruurta, iyo kalooriyada ku jirta saladhka. Iskuday inaad dooratid kaliya hal ama labo kamid ah walxahan si aad ugudarsato midabkaaga midabka badan leh
• Barta saladhka, iska ilaali waxyaabaha lagu daro sida coleslaw, salad baradho, iyo saladh khudradeed oo kareem leh oo kordhin kara kalooriyada iyo dufanka.
• Isku day inaad isticmaasho salad ka madow. Iftiinka cagaaran ee 'Iceberg' wuxuu leeyahay fiber laakiin nafaqooyinka badan malaha sida cagaarka madow sida romaine, kale, ama isbinaajka.
• Ku dar noocyo badan saladhkaaga waxyaabaha fiber-ka badan leh sida digiraha (digirta), khudradda ceyriinka ah, miraha darayga ah iyo kuwa qalalan.
• Ku dar borotiin saladhyadaada si ay uga caawiso iyaga inay noqdaan cunno buuxinaya, tusaale digirta, naaska digaag la dubay, salmon qasacadaysan, ama ukunta adag ee la kariyey.

• Nafaqada saladhka

Hoolka JE. Isu-dheellitirka cuntada; nidaaminta quudinta; cayilnaan iyo gaajo; fiitamiinnada iyo macdanta. Gudaha: Hall JE, ed. Buugga Guyton iyo Hall ee Caafimaadka Jirka. 13aad. Philadelphia, PA: Elsevier; 2016: cutubka 72.

Mason JB. Fiitamiinnada, macdanta raadraaca, iyo nafaqeeyayaalka kale. Gudaha: Goldman L, Schafer AI, eds. Daawada Goldman-Cecil. 25aad. Philadelphia, PA: Elsevier Saunders; 2016: cutubka 218.