A mixed salad can replace a classic lunch. Provided you do not fall into the mistakes that other people make.
1 - Exclude slimming sauce
To oblige oneself to eat the salad of spinach without sauce serves strictly nothing. Salad dressings are a source of lipids that the body needs. These are essential for the proper functioning of the organism, they participate in the structure and the renewal of the membranes of our cells. Often the danger is to bring a significant caloric volume on a small volume of salad, informs a nutritionist. The key to success? Banish industrial sauces, empty of nutritional interest but stuffed with sugars and added salts. For a light home-made vinaigrette, mix all the ingredients you want, provided you respect the following proportions: two tablespoons of oil, two tablespoons of vinegar and two tablespoons of water. Not to mention that some vegetable oils are mines of health benefits.
2 - Zapper the proteins
A balanced mixed salad must contain proteins (meat, poultry, fish, eggs, pulses), raw vegetables, a dairy product and starchy foods (pasta, quinoa, rice, lentils, etc.). The digestion of a meal depends on the correct distribution of lipids, carbohydrates and proteins. A meal without protein will alter the process and satisfy less. In practice, its composition must be made of meat, fish or vegetable proteins with tofu, lentils, chickpeas or beans.
3 - Choosing the wrong foods
The problem of compound salads comes mainly from the quality of the foods chosen: Always choose low-glycemic foods that will not cause a blood sugar peak, And inadvertent storage thereafter. In practice, whole foods are used. Exit white rice, place with whole or wild rice for example. Same principle for wheat. Complete foods, which are higher in protein, are also more filling and avoid snacking in the afternoon. We do not hesitate to garnish the "super food" salad: we sprinkle his preparation of spirulina, this alga whose protein content, in particular, is exceptional, or healthy seeds, such as chia seeds that promote satiety or Still those of mustard or fennel for digestion.
4 - Eating too many starches
Do you regret mixing quinoa and lentils in your last salad? You are right. When preparing a salad, one of the most common mistakes made is to overeat it with starchy foods. If you do not weigh more on the balance once the dish ingested, digestion, however, will be significantly more difficult, causing bloating, heaviness and even drowsiness in the afternoon.