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色拉吃什麼Best picks and skips at the salad bar

作者：HappyUSANA 於 2010-1-11 03:40 發表於最熱鬧的華人社交網路--貝殼村

通用分類:其它日誌

關鍵詞：

現丑了，翻譯的，很粗燥，英語的原文在後面。
面對五光十色的色拉，可能口水都流出來啦。可是，這些色拉中，有的有益於你的，有的應該敬而遠之！因此，在做色拉時，請注意選擇：

1。請選擇選深綠色菜葉，如菠菜和萵苣葉。一杯這樣的葉子可以提供你一天所需要的大半VA，全部鉀，以及Vc，葉酸等等，后兩者能強有力地保護視覺；
請放棄淺綠色的蔬菜，如常見的生菜，它只提供你所需要的7%的VA，一點點的鉀，其它方面的營養也不多。（可是它卻是常見的色拉之一！）

2。選擇鮮亮的蔬菜：下一步，添加約1杯豐富多彩的蔬菜：西蘭花，胡蘿蔔，小西紅柿，綠、紅辣椒，甜菜之類的。與其它蔬菜相比，這些蔬菜給你更多的纖維，礦物質，維生素，和能與疾病做鬥爭的抗氧化劑，如芹菜，黃瓜等；
應該放棄：任何可能帶有Mayo（蛋黃醬，即蛋黃與飽和脂肪的混合品）塗層的東西、或莫名奇妙的敷料，包括混合的胡蘿蔔和葡萄乾，油菜色拉和土豆沙拉。

3。選擇瘦蛋白：半杯就夠了。Chickpeas and kidney beans （鷹嘴豆和菜豆，前者有點像豌豆，後者應該是常見的那種較大的紅色豆子，常常是腌制的，可以Ｇｏｏｇｌｅ一下）是不含脂肪的蛋白質的優質來源（每種6 克）。切片的煮雞蛋（8克）是另一種明智的選擇，只是應該限制蛋黃以限制脂肪；
應該放棄：雞肉，金槍魚，或蟹沙拉 - 它們通常由高脂肪Mayo組成。三豆色拉，通常漂浮有大量的油脂。乾酪，含有高度的飽和脂肪，加速衰老過程（引起動脈阻塞）。

4。額外的味道：喜歡乳酪？加一湯匙Parmesan 巴馬（22卡路里）來提味，或1湯匙核桃或葵花籽。這兩個有對你的心臟有好處的脂肪，而且還能幫助你的身體吸收所有這些蔬菜的營養；
應該避免：Cheddar cubes （大概是一種較硬的乳酪） - 你很快就會吃的很多（超過你所需要）。;麵包片 - 它們看起來無害，但每3/4 杯有 100卡路里，它們通常含有高卡的精製碳水化合物、鈉和轉換脂肪。亞洲酥麵條同上。

5。加點佐料：約1湯匙對心臟健康有幫助的橄欖油，再加點醋，辣椒，然後攪拌：拋，扔，拋漩渦。你可以問任何廚師，這是一個完美沙拉的秘密 - 徹底攪拌能確保所有的風味和紋理分佈均勻，並讓您使用最少的佐料併發揮最大的效用。
應該放棄：繞過去那些現成的沙拉醬桶。即使是低脂肪或無脂肪的現成沙拉醬通常有很多的鹽，糖和添加劑。

準備好了嗎？左切右拌，色香味俱全，任務完成！

又：喜歡水果沙拉？容易。選新鮮的，什麼都行。甜瓜，草莓，菠蘿，獼猴桃，再加上1至2湯匙碎核桃仁或葵花籽，這些是良好的脂肪並且松脆。然後買一小盒低或無脂肪酸奶以及除去飽和脂肪的蛋白質奶油乾酪。注意應該避免桃，杏，梨等糖漿罐頭，它們的熱量比新鮮水果多得多，但營養卻少得多。

Salad bars can be diet salvation or junk-food minefields. Here's how to get from one end to the other without detonating an explosion of bad fats, sodium, sugar, and refined carbs.

1. Go dark on greens: Build a vitamin - and fiber-packed foundation by starting with roughly 1 cup of spinach and romaine leaves (for more than half of your daily vitamin A and all of your K, plus some C, folate, two potent vision protectors, and more). Skip'em: Lighter greens tend to offer less nutritionally. Iceberg lettuce, for instance, delivers only about 7% of the A you need, some K and not much else.

2. Go bright on veggies: Next, add about 1 cup of the most colorful crudités - broccoli, carrots, cherry tomatoes, green and red peppers, beets, like that. Ounce for ounce, vibrant veggies give you more fiber, minerals, vitamins, and disease-fighting antioxidants than their paler companions, like celery and cucumbers. Skip'em: Anything coated in mayo or an indefinable dressing, including carrot and raisin mixes, cole slaw, and potato salad.

3. Choose lean proteins: Aim for about ½ cup of these. Chickpeas and kidney beans are nifty sources of fat-free protein (6 grams each). Sliced hard-boiled eggs (8 grams) are another smart choice; just limit the yolk to limit the fat. Skip'em: Chicken, tuna, or crab salads - they're usually made with high-fat mayo; three-bean salad, which typically is afloat in a sea of oil; and cottage cheese, which is high in aging (read artery-clogging) saturated fat.

4. Sprinkle on extra flavor and crunch: Like cheese? Add 1 tablespoon of Parmesan (22 calories) to punch up the flavor, or 1 tablespoon of walnuts or sunflower seeds for some healthy crunch. Both have good-for-your-heart fats, which help your body absorb the nutrients in all those veggies. Skip'em: Cheddar cubes - you'll quickly eat more than you need; croutons - they may look harmless but at 100 calories per ¼ cup, they're usually high-cal booby traps of refined carbs, sodium, and trans fats. Ditto for crunchy Asian noodles.

5. Dress for success: Now swirl on about 1 tablespoon of heart-healthy olive oil, a splash of vinegar, a grating of pepper, and toss, toss, toss. Ask any chef. It's the secret to a perfect salad - thorough tossing ensures that all the flavors and textures are evenly distributed and lets you use minimal dressing to maximum effect. Skip'em: Walk right past those vats of ready-made salad dressings. Even the low-fat or fat-free versions are usually loaded with salt, sugar, and additives. And just 2 tablespoons of regular blue cheese or ranch have about 160 fat-packed calories

Ready? Dig in. Yum. Mission accomplished!

PS: Prefer a fruit salad? Easy. Go for whatever's fresh - melons, berries, pineapple, kiwi - and top with 1 to 2 tablespoons of chopped walnuts or sunflower seeds for a dollop of good fats and crunchy flavor. Then buy a small container of low- or no-fat yogurt/cottage cheese for creamy protein minus the sat fat in dairy foods. Skip'em: Syrupy canned peaches, apricots, pears, etc. They have far more calories and fewer nutrients than fresh fruit.

自 http://ca.lifestyle.yahoo.com/food-entertainin...