Kucheka Kuvanzwa Kuvanzwa uye Kusarudza Avo Vane Mafuta Akakora
Chikafu chinonaka chekupfeka chikafu chinogona kunge chiri chakanaka kuwedzera kune saladhi. Haisi kungowedzera flavor; mafuta acho anokwanisa kuita zvimwe zvezvibereko mu saladhi, kunyanya mavhithamini ane mafuta uye phytochemicals , anowanikwa kune muviri wako.
Dambudziko nderokuti kune zvikwangwani zvishoma apo paitsvaga zvakanakisisa saladhi kupfeka muchitoro.
Izvi zvinowira muzvikamu zvina: kushumira mashizha, kuwedzerwa shuga, zvishoma-kupfuura-huru mafuta, nezvimwe zvinowedzera zvimwe zvinogona kuva matambudziko.
Serving Size
Saladhi kupfeka ndeimwe yezvokudya izvo iwe usingaone kuti uri kuvhara chii, uye naizvozvo "kukanganisa kukanganisa" kunogona kupinda. Somuenzaniso, 1.5 gramu yemakrohydrates per service inonzi i1 gramu, inoita maviri servings 3 gm carb. Uyezve, kana uri kutarisa makoriro, vanogona kuwedzera zvakanyanya.
Chimwe chinhu chinoshandiswa pakuchengetedza ushumiri hwakajeka ndechekuti inongotora huwandu hwemairi-based dressing kuti apfeke mashizha ehadhi. Ikokunyengedza ndechokuisa zvishoma muhomwe nekukanda saladi zvakanaka kwazvo. Izvi hazviiti chete kushandisa mafuta mashoma, zvinonakidza zviri nani apo saladhi ine kunyange kupfeka yekupfekedza panzvimbo yekudururirwa kumusoro.
Yakawedzera Sugars
Zvinoshamisa chaizvo kuti shuga uye mamwe marhydrate zvinowanikwa sei mumasadhi, saka inobhadhara kutarisa pakanyorwa pasi pe "Total Carbohydrate" uyewo pane zvinyorwa.
Pane imwe nguva pangave pane gramu ye fiber iwe unogona kubvisa kubva mubare wekakinehydratti kuti uwane net net carbs, asi iyo ndiyo chete.
Kazhinji, kuderedzwa-mafuta kugadzika kune shuga yakawanda kupfuura "kugara" kwekugadzira. Semuenzaniso, Girard's Caesar inopfeka zvipfeko ine 1 gramu ye carbohydrate pamasipuni maviri anoshumira.
Chiratidzo ichocho chine "chiedza" (yakaderedzwa mafuta) Kesari kupfeka iyo ine magiramu mashanu emakrohydrate panguva yekushanda, uye yakasiyana-siyana isina mafuta ine 9 g gramu ye carb pakushanda-iyo iri pamusoro pepuniki ye shuga yepuniki yega yega yekupfeka .
Imwe muenzaniso ndeyeKraft Buttermilk Ranch Kupfeka iyo ine 2 gramu yemakrohydrate kuburikidza nekushanda iyo iyo isina mafuta-free ine 11 gramu. Nzvimbo yekutanga iyo mubayiro wehuga huzhinji muhupfeti ye saladi inoenda kuna Briannas 'Blush Wine Vinaigrette, pa 14 gramu yemakrohydrate nokuda kwehupuni mbiri inoshumira.
Edza kuwana zvipfeko zvine zero kana 1 gramu yemakinhydrate pamusana wepuniki yakashumira, uye pasina chesari inoshandiswa , kunyanya muzvigadzirwa zvekutanga zvekutanga. Cherechedzawo kuti balsamic vhiniga inowanzova neshuga mairi.
Mafuta Akanakisisa
Mafuta akanaka ekugariswa kwemaladhi ane zviyero zvakawanda zvemafuta anochengetwa uye mafuta mashoma omega-6 mafuta . Kunyange zvazvo omega-6 mafuta hachisi chinhu chakashata mukati maro uye chairo, vanhu vanowanzotora zvokudya zvakawanda. Pamafuta akaoma-ku-kuwana uye anonzwisisika, mafuta emuorivhi angangodaro sarudzo yakanakisisa, pa 73 muzana monounsaturated mafuta uye 9 muzana omega-6. Izvo zvinewo zvimwe zvakanaka-kune-iwe michina. Mafuta eCanola ane 59 muzana monounsaturated mafuta uye 20 muzana omega-6.
Mafuta eSoybean, iyo inodhura uye yakawanda-inoshandiswa-mafuta, ndiyo 23 muzana monounsaturated mafuta uye 51 muzana omega-6. Zvakare, zvishoma zviri nani, asi kana ukashandisa yakawanda saradi kupfeka iwe unoda kubva kune mafuta e-soy.
Pakatarisa mavara, vashomanana vakanzi "Olive Mafuta neVhiniga" asi chechipiri chinoshandiswa pamutsetse, mushure memafuta emuorivhi, chaive "soy and / or oil canola". Newman's Own Olive Mafuta neVhiniga ndiyo muenzaniso weizvi.
Uyezve, nyatsotarisa mafuta ane huwandu, izvo zvinenge zvichinyatsoderedzwa. Kunyangwe zvazvo vakawanda vogadziri vakasiya izvozvi muhodhi yekusungirirwa, inenge ichiri kuoneka dzimwe nguva-somuenzaniso, mu Wishbone Chunky Blue Cheese Dressing.
Zvimwe Zvimwe
Vamwe vanhu vanosarudza kurega kubva kune zvikafu zvine chinyorwa chakareba chezvidimbu, zvichida nekuti vangada kudya zvokudya pedyo nehupenyu hwemhuka kana nekuda kwekuti havana kuvimbisa zvipfeko zvavasingazvitauri. Vamwe vanoona kuti kupfeka nemishonga yakawanda isinganzwisisi haisi kutora sezvakanaka, kana kuva nekunyora kunenge kuripo-kuisa. Semuenzaniso, kune zvidimbu zvishoma zvemaladhi zvakagadzirwa pamusika uyo wekutanga kana wechipiri iyo yekushandiswa mvura. Zvokugadzira izvozvi zvinowanzova nemafuta akawanda emiti uye zvimwe zvigadzirwa kuwedzera "muviri" kumashure mukupfeka. Unogona kuwana zvakaoma kupfeka saladhi ne "gloppier" dressings.
The Best Salon Dressing: Make Your Own
Izvo zvinoshamisa kuti zviri nyore kuti uite yako pachako yehudhi yekugadzira. Unoda:
- Mafuta
- Vhiniga kana juisi
- Munyu uye pepper
- Zvingasarudzwa: Mishonga, zvinonhuwira, michero, zvimwe zvinonaka, masardu (masitadhi zvirokwazvo anobatsira kubatana pamwe chete kuitira kuti irege kuparadzana nyore nyore)
Chiyero chemafuta kuvhiniga chinofanira kunge chiri 3 kusvika ku1. Shandisai pamwe chete mumudziyo kana kuisa mundiro. Ndizvo zvose zviripo kune iyo.
Kuti uite kugadzirwa kwakanaka, tanga ne mayonnaise uye / kana ukamu hwemuviri sechando, ezvo uwedzere chero mararamiro aunoda. Mishonga yemishonga inowanzoshanda zvakanaka-kungotarisa shuga kana kuti carbs. Wakave newainikiki kana jisi remuori kana uchida.
> Kwakabva:
> White WS, Zhou Y, Crane A, Dixon P, Quad F, Flendrig LM. Kuenzanisa maitiro emigumisiro yemafuta e-soya mumasadhi ekupfeka pa carotenoid uye maune vitamin-soluble-fatuble bioavailability mu saladhi miriwo. The American Journal of Clinical Nutrition . 2017; 106 (4): 1041-1051. doi: 10.3945 / ajcn.117.153635.