When talking about food and health , the first thing that many people think of is inevitably the salad menu because it is easy to buy. It’s not difficult to do it yourself. You can choose from a variety of raw materials according to each person’s preferences. Salad has become a menu for people who love health. Especially people who are controlling their weight and choosing to eat. But some people eat salad almost every meal. The weight still hasn’t decreased. That’s because you overlooked important things like ingredients in your salad. Therefore, if you want to eat salad to get the benefits Really good for health You should avoid these behaviors.
1. Eating too much or too little protein
Protein is a nutrient you shouldn’t overlook when eating a salad. Because in addition to helping your stomach feel full longer There are also many benefits, such as helping to strengthen muscles. stimulate metabolism Nourish skin and hair But if you eat too much or too little protein, it can cause health problems. Eating too little can cause the body to lose muscle mass, joint pain, and low blood pressure. Eating too much can cause dehydration, nausea, headaches, diarrhea, and increase the risk of cancer, etc.
2. Eat a variety of vegetables.
The popular salad vegetable, iceberg lettuce, is water-based. But there are very few other nutrients. Compared to dark green leafy vegetables such as spinach, kale, or other types of lettuce such as romaine lettuce, lettuce, and 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 only one type of vegetable or one color may cause you to not get complete nutrients. or received too much of one nutrient There are also studies showing that people who eat a wider variety of vegetables have a lower risk of lung cancer.
3. Add the crispy bread until it piles up on the plate.
Another indispensable ingredient on many people’s salad plates is crispy bread, a delicious food that is harmful to health. Because it is rich in fat Refined carbohydrates It’s also high in calories. Five pieces of biscuits provide approximately 30 kilocalories of energy, and if it’s biscuits coated with cheese or butter, it may provide up to twice as much energy. If you want crispiness You should change to adding nuts or grains instead, such as walnuts and crispy roasted soybeans. Because it is rich in omega-3 fatty acids that are good for the heart and nervous system. Including fiber that helps with the digestive system as well.
4. Add too much cheese to the salad.
Cheese is rich in calcium and protein. But it is high in sodium, saturated fat, and calories. Each serving should not exceed 1-1.5 ounces (about 28-43 grams) or about 2 dice. You should choose hard cheese such as Parmesan cheese, low-fat cheese, or cheese. Vegetarian dishes made with rice or soybeans can be substituted
5. Choose the wrong type of salad dressing. Or pour salad dressing until soaked.
Most salad dressings sold on the market They are often high in fat and calories. Just 2 tablespoons of creamy salad dressing provides 100-200 kilocalories of energy. If you pour the salad dressing over until it’s soaked, it will make the amount go even higher. When eating a salad, you should choose a low-fat, low-sugar salad dressing, or enhance the flavor by adding balsamic vinegar or a squeeze of lemon juice instead. If you eat salad at a restaurant, be sure to tell the staff to bring the salad dressing separately.
6. I like to sprinkle raisins or dried fruits.
Dried fruits such as raisins, dried cranberries It is known as “Natural candy” because even though it is fat-free But they are full of sugar. ¼ cup of raisins (about 40 grams) provides 130 kilocalories of energy and has up to 29 grams of sugar. If you want to add a sweet and sour taste from fruits to your ทางเข้า ufabet salad. You may choose to add fresh fruit such as strawberries, blueberries, or apples instead.