Nā saladi a me nā meaola

Hiki i nā salakeke ke lilo i ala maikaʻi e kiʻi ai i kāu mau wikamina nui a me nā minelala .. Hāʻawi pū nā salakeke i ka fiber. Eia nō naʻe, ʻaʻole olakino a momona paha nā salakeke. Aia ia i ka mea i loko o ka salakeke. He maikaʻi ia e hoʻohui i nā lole liʻiliʻi a me nā pāpale, akā naʻe, inā e hoʻonui ʻoe ia me nā mea momona momona, hiki i kāu salakeke ke hoʻokau iā ʻoe ma mua o kāu mau calorie i kēlā me kēia lā a hāʻawi i ka loaʻa kālā.

E hoʻomākaukau i nā salakeke me nā lau lau. Inā loaʻa iā ʻoe ka nui o nā mea kanu hou i ka salakeke, a laila ke olakino nei ʻoe, nā mea hakakā hakakā maʻi.

E noʻonoʻo i nā mea keu āu e hoʻohui ai i kāu salads mea kanu, i kiʻekiʻe paha i ka momona momona a i ʻole ka sodium.

• Makemake ʻoe e hoʻohui i kahi momona i kāu salakeke. ʻO ke kāwili ʻana i ka vīnega me ka aila ʻoliva a i ʻole ka aila mea kanu ʻē aʻe kahi kumu maikaʻi no nā lole home. Hiki iā ʻoe ke hoʻohui i nā nati a me ka avocado e hoʻopili i nā momona olakino. E kōkua kēia i kou kino e hana i ka hapa nui o nā momona momona momona (A, D, E, a me K).
• E hoʻohana i ke kālena salakeke a i hoʻohui ʻia i nā momona i ka hoʻohaʻahaʻa. ʻO nā nui o ka ʻaihue salakeke i hoʻomākaukau ʻia a i ʻole nā ​​ʻūpili e like me ka tī, nā hua maloʻo, a me nā croutons hiki ke hoʻolilo i kahi salakeke olakino i meaʻai nui-calorie.
• Hiki i nā ʻāpana o ka tī, nā crouton, nā pēpē bacon, nā nati, a me nā hua ke hoʻonui i ka nui o ka sodium, ka momona, a me nā calorie i ka salakeke. E hoʻāʻo e koho i hoʻokahi a ʻelua paha o kēia mau mea e hoʻohui i kāu mau kala, nā mea ʻai.
• Ma ka pā salakeke, pale i nā mea hoʻohui e like me coleslaw, salakeke potato, a me nā salakeke hua momona i hiki ke hoʻonui i nā calori a me nā momona.
• E hoʻāʻo e hoʻohana i ka lettuce ʻeleʻele loa. He puluniu ʻo Iceberg ʻōmaʻomaʻo māmā akā ʻaʻole nui ka nui o nā meaola e like me nā greens ʻeleʻele e like me ka romaine, kale, a me ka milo.
• Hoʻohui i kāu salakeke me nā mea kiʻekiʻe-fiber e like me nā legum (beans), nā mea kanu maka, nā huaʻai a maloʻo hoʻi.
• Hoʻopili i kahi protein i kāu salakeke e kōkua iā lākou e hoʻopiha i ka ʻai, e laʻa me ka pīni, ka umauma moa i hoʻomoʻa ʻia, ka salemona kēpau, a i ʻole nā ​​hua moa paʻakikī.

• Nā huaʻai salad

Halelu JE. ʻO nā kaulike ʻai; hooponopono o ka hanai ana; momona a me ka wī; nā wikamina a me nā minelala. I: Hall JE, hoʻoponopono. ʻO Guyton a me Hall Textbook of Medical Physiology. 13th ed. Piladelapia, PA: Elsevier; 2016: chap 72.

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.