When it comes to healthy food The first thing that many
slotxo888 people think of is the salad menu because it's easy to find. Doing it yourself is not difficult. You can choose from a wide variety of ingredients according to individual preferences. Salad has become a menu for health lovers. Especially people who are controlling weight, choose to eat But some people even eat salad almost every meal Weight has not decreased. That's because you ignore important things like the ingredients in your salad. Really good for health These behaviors should be avoided.
1.Eat too much or too little protein
Protein is a nutrient that you shouldn't overlook when eating salad. Because in addition to helping to fill the stomach for longer There are also many benefits, such as helping to build muscles. Stimulate the metabolism Nourishes the skin and hair But eating too much or too little protein can lead to health problems. Eating too little can cause the body to lose muscle mass, joint pain, and hypotension. Overeating can lead to dehydration, nausea, headache, diarrhea, increased cancer risk, etc.
2. Eat less variety of vegetables
A popular salad vegetable, iceberg lettuce, is water-based. But contains very little other nutrients Compared to dark green leafy vegetables such as spinach, kale or other types of lettuce, romaine lettuce, red leaf lettuce. Butterhead Lettuce Rich in folate, vitamin A, vitamin K and phytonutrients. A good salad should include a variety of vegetables. Because eating single or single colored vegetables may cause you to lack all nutrients. Or getting too much of one of the nutrients There are also studies showing that people who eat a greater variety of vegetables have a lower risk of lung cancer.
3. Put the biscuits until the plate puffs.
Another indispensable ingredient on many people's salad plates is healthy biscuits. Because it is rich in fat Refined carbohydrates Plus, it's high in calories, five biscuits provide about 30 kcal, and if they're coated with cheese or butter, they may provide twice the energy. If you want to get crunchy Should be replaced with nuts or grains instead, such as walnuts, roasted soybeans. It is rich in omega-3 fatty acids that are good for the heart and nervous system. Including fiber that helps the digestive system as well.
4. Add too much cheese to the salad.
Cheese is rich in calcium and protein. However, they are high in sodium, saturated fat, and calories, so each serving should not exceed 1-1.5 ounces (approximately 28-43 grams), or about 2 dice, and prefer solid cheeses like parmesan, low-fat cheese, or cheeses. Vegetarian made with rice Or instead of soybeans
5.Choose the wrong type of salad dressing Or pour salad dressing until moist
Most salad dressings that are sold in the market They are often high in fat and calories. Just 2 tablespoons of creamy salad dressing provides 100-200 kcal of energy. When eating salad, choose a low-fat, low-sugar salad dressing, or add flavor with balsamic vinegar or a squeeze of lemon juice instead. If anyone eats the salad at the restaurant, do not forget to ask the waiter to separate the dressing.
6. I like sprinkling raisins or dried fruit.
Dried fruit such as dried raisins and cranberries Known as "Natural candy" because even without fat But it's full of sugar. 1⁄2 cup (about 40 grams) of raisins provides 130 kcal and 29 grams of sugar. If you want to add the sweet and sour flavor from the fruit to your salad You may choose to include fresh fruit such as strawberries, blueberries, apples instead.
