Samaynta Salad lagu qanco: El Paso Clinic Back

Salad qanac leh ayaa ah hab aad u wanaagsan oo lagu helo miro iyo khudaar badan oo ay ku badan yihiin fiitamiino, macdan, iyo fiber. Salad la isticmaalayo maaddooyinka saxda ah waxay noqon kartaa cunto buuxa. Iyada oo kulaylka xagaaga uu soo galayo, samaynta salad degdeg ah oo qancisa adoo isticmaalaya maaddooyinka aad jeceshahay waxay kaa caawin kartaa qaboojinta, fuuqcelin, oo jidhka ku shub. 

Samaynta Salaad lagu Qanciyo

caleenta Greens

• Ka bilow cagaarka caleenta ah.
• Waxay ku yar yihiin kalooriyooyinka iyo il caafimaad leh oo fiber ah.
• Noocyada kala duwan waxaa ka mid ah salaar barafka, salaar caleen, isbinaaj, escarole, romaine, kale, iyo salaar subagga.
• The cagaar madow bixi nafaqooyin badan.

Khudaarta

• Karootada, basbaaska, digirta cagaarka ah, eggplant, sprouts Brussels, brokoli, cauliflower, kaabajka, zucchini, yaanyada, qajaarka, basasha, ama scallions.
• Khudaarta cayriin ee la jarjaray ama la kariyey ayaa ah wax dheeraad ah oo wanaagsan.
• Hadhaaga khudaarta karsan ayaa shaqayn doonta.
• Khudaarta midabka dhalaalaya leh ayaa leh flavonoids hodan ku ah antioxidants, fiber, fitamiino, iyo macdan.
• Dooro dhammaan midabada oo ku dar laba ama saddex koob oo nus koob ah.

Badar - Istaarij

• Add badar dhan or khudaarta istaarijka ah.
• Qaado la kariyey:
• Miraha oo dhan sida bariiska brown, shaciir, ama quinoa.
• Khudaarta istaarijka ah sida baradhada macaan ee duban ama squash subagga la kariyey.
• Kuwani waxay bixiyaan fiber, karbohaydraytyo isku dhafan, fitamiino, iyo macdan.

Fruit

• Miraha ama berry, blueberries, raspberries, blackberries, iniin rummaan, xaleef tufaax, liin, timirta, iyo sabiibku waxay ku dari karaan fiitamiino, fiber, iyo antioxidants.
• Koob nus ah oo xaleef tufaax ah ayaa leh 30 kalori.
• Koob nus ah oo berry ah ayaa leh ilaa 40 kalori.

protein

• Ukunta adag ee la kariyey waa il aad u fiican oo borotiin ah.
• Qaadista hilibka lo'da ee caatada ah, haley karsan, tuna, naaska digaaga, xariijimaha farmaajo, digirta ama digirta, hummus, tofu, ama jiis cariish ah.
• Ka fiirso cabbirka qaybta.
• Koob rubuc oo hilib digaag la jarjaray ama hal ukun ayaa ku dari doona 75 kalori.
• Gasaca badhkii tuna wuxuu ku daraa ilaa 80 kalori.
• Iyada oo ku xidhan haddii ay dufan yar tahay, laba wiqiyadood oo cubed ah ama mozzarella la jarjaray ama farmaajo cheddar ayaa ku dari kara 200 oo kalori.

Miraha ama miraha

• Almonds, cashews, walnuts, pecans, gabbaldayaha, bocorka, ama iniinaha chia waxay u fiican yihiin qashinka lagu daro.
• Dhammaan nutsku waxay ku daraan borotiin iyo asiidh dufan ah oo polyunsaturated ah oo caafimaad qaba.
• Koob siddeed-meelood oo lowska ah wuxuu ku daraa qiyaastii 90 kalori.
• Walnuts waxa ku jira omega-3 fatty acids.

Dharka Salad

• Ku dar dhaymada saladhka.
• Hal qaado oo ah dhaymo salad ganacsi oo caadi ah ayaa ku dara 50 ilaa 80 kalori.
• Dharka dufanku ku yar yahay iyo kaloriyada-yar ayaa diyaar ah.
• Isticmaal liin ama liin cusub oo la tuujiyey.
• Labbis ku samee avokado, walnut, ama saliid saytuun ah oo bikro ah.

Salad Taco-Carbohydrate-yar

Tani waa cunto kariye fudud. Hilibka waa la sii diyaarin karaa ama waa laga soo hadhi karaa cunto kale.

Waxyaabaha ay ka kooban

• Hal rodol oo hilib lo'aad ah - 85% ilaa 89% caatada ah.
• Hal qaado oo budo basbaas ah.
• Salt iyo basbaas, dhadhan.
• Basasha cagaarka ah, oo la jarjarey qaybo cad iyo cagaar ah oo la kala soocay.
• Hal madax oo salaar ah, oo la jarjaray.
• Hal yaanyo dhexdhexaad ah, oo la jarjaray.
• Hal avokado, la jarjaray.
• Ikhtiyaar ah - hal qasac 4-wiqiyadood oo saytuun la jarjaray.
• 1 1/2 koob oo cheddar aan dufan lahayn, jiis Monterey Jack, ama isku darka.
• 1/2 koob oo Giriig ah oo aan dufan lahayn ama yogurt cad.
• 1/2 koob oo salsa ah.

Diyaarinta

• Ku kari hilibka lo'da digsi leh budada basbaaska, qaybta cad ee basasha, iyo milix iyo basbaas.
• Marka la kariyo, dabool digsiga.
• In baaquli weyn oo salad ah, ku dar basasha cagaaran, salaar, yaanyo, avokado, iyo saytuun.
• Ku dar hilibka iyo jiiska oo si tartiib ah isku walaaq.
• Ku korso dollops labeen dhanaan ah oo dufanku ku yar yahay ama la dhimay, caano fadhi, ama salsa.
• Isku day hilibka kale sida turkiga, digaaga, ama doofaarka.
• Xulashada khudradda, ku beddel hilibka dhulka digir ama borotiinka khudradda textured.
• Ku darida digirta waxay kordhin doontaa fiber, borotiinka, iyo wadarta karbohaydraytyada.

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Calaamadaha Jirka waa la Go'aamiyay

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tixraacyada

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Dreher ML, Davenport AJ. Leh ka kooban avocado iyo saamaynta caafimaad ee iman kara. Crit Rev Food Sci Nutr. 2013;53 (7):738-750. doi:10.1080/10408398.2011.556759

Roe, Liane S iyo al. “Salad iyo dhereg. Saamaynta wakhtiga isticmaalka saladku ku leeyahay qaadashada tamarta cuntada. Rabitaanka cuntada vol. 58,1 (2012): 242-8. doi:10.1016/j.appet.2011.10.003

Sebastian, Rhonda S., iyo al. "Isticmaalka Salad ee Maraykanka Waxa aan ku Cuno Ameerika, NHANES 2011-2014." Warbixin kooban oo ku saabsan xogta cuntada FSRG, Waaxda Beeraha ee Maraykanka (USDA), Febraayo 2018.

Yen, P K. "Nafaqada: dareenka salad." Kalkaalisooyinka waayeelka (New York, NY) vol. 6,4 (1985): 227-8. doi:10.1016/s0197-4572(85)80093-8