Isu tose tanga tiripo nembiya izere nemadhiro, tsika dzechidimbu, uye zvisingaiti ... kusuruvara. Ngatitarisei, isu tose tinoda kudya miviri yakawanda, uye saladi inzira yakanaka yekuwedzera mashizha ane mashizha uye zvimwe zvokudya zvine utano kune zvokudya zvedu. Asi kazhinji iyo inokakavara, miradi yemasadhi inoguma pamatafura edu uye zvino tigare mufiriji yedu chete kuti tife kufa, kwakashata kufa.
Saka, tingawedzera sei pizzazz kumashizha edu uye kuti vana vedu vafare navo? Kiyi ndiyo utano hwakasiyana-siyana. Isu tese takanzwa kuti dzimwe nguva masadhi edu anozoguma ari ndiyo yakawanda yekori-yakazara chikamu cheplate apo patinowedzera zvakawanda zvakawanda zvekushandisa. Saka, tora penzura uye tanga rondedzero yeunofarira mapepa. Tichazotaura pamusoro pezvivako zvinotakura mapeji edu nezvokudya pane mafuta emaori.
Leafy Greens
Kutanga kumusoro, nheyo dzemasadhi edu. Imwe yenzira dzakanakisisa dzekuwedzera chikafu kumashizha ako ndeyokutanga nemashizha ane mashizha sechinhu chesara yako. Iyo iceberg lettuce ine mavhithamini akawanda mairi sechando mumvura yako. Saka chengetedza pane rima, mashizha emashizha ane ruvara akazara nemavitamini (A, C, uye K kunyanya) uyewo antioxidants nemamwe phytochemicals (michero yemiti isingadi muviri, asi ine utano hwakanaka).
Heano mahwendefa mashanu mashizha ane mashizha kuwedzera kumashizha ako:
- Sipinachi
- Kale
- Romaine lettuce
- Arugula
- Baby beet greens
Great Grains
Iwe haunowanzofunga nezvezviyo mumashizha, asi kuwedzera mune zviyo zvakabikwa zvinogona kutakura zvokudya zvakawanda (kunyanya fiber uye B mavitamini) muhodhi yako paunowedzera hukuru hwakawanda uye zvakasiyana.
Izvi zvinotevera zvishanu zvishandiso zvinowanzoshandiswa, zvinowedzera utano kumashizha ako mashizha.
- Quinoa
- Brown rice
- Bulgur
- Bhari
- Farro
Protein Punch
Usarega saladhi yako igare parutivi; ita kuti chive chiitiko chikuru! Kuwedzera puroteni yakakosha kunobva kune saladhi yako inzira yakanakisisa yokutora iri nechokuita ndiro kusvika pakati peplate. Aya mapuroteni anobva kune chokwadi anoita kuti saladhi yako igutsikane, hutano hwakanaka.
- Sarimoni
- Chicken (yakabikwa kana yakabikwa, yakarungwa)
- Shrimp
- Amai akabika
- Chick peas
- Amamondi (akachekwa, akafukidzwa, kana akazara)
- Sunflower mbeu
- Black bean
Veggie Variety
Haisi iyo pfungwa yekudya saladhi kuwedzera mune dzimwe veggies ?! Saka chengeta 'em kuuya. Mikana yezvikwama zvekuwedzera ndeyekusingaperi, asi pano pane mamwe mazano akawanda anotakura muzvokudya. Yakakura kana yakabikwa, yakarongedzwa, kana yakatswiwa, izvi zviputi zvinotakura mukudya uye kudya.
- Zvinyorwa
- Tomato
- Chibage
- Sweet mbatata
- Broccoli
- Tsvuku tsvuku
- Makaskodha
- Rainbow karoti
- Bell peppers
- Mushroom
- Miorivhi
- Koliflower
Farira Zvibereko
Usakanganwa chibereko! Zvibereko ndeyekuwedzera kukuru kune saladhi ine utano. Dzimwe nguva kuwedzera michero kunoratidzika semusanganiswa unoshamisa, asi iyo inzira chaiyo yekutakura mune zvakawanda zvakasiyana uye kudya kunovaka muviri.
- Citrus
- Apples
- Pears
- Mapomegranates ariyo
- Zviyo
- Zvibereko zvakaoma (craisins, mazambiringa akaoma, mango)
Uye zvakadini nehupfeko ?
Kune zvakawanda zvehutano zvingasarudzwa kunze uko. Kubva kune fruity vinaigrettes kusvika mafuta akanaka uye mavhiniga, zvingangove zvisingagumi sezvinonzi salad toppings. Iva nechokwadi chekuti uri kushandisa kuenzanisa. Uyewo, kushumira kupfeka kune rumwe rutivi kunokubvumira kuti iwe uwedzere kutarisa kuti zvipi zvingaguma pakuruma kamwe.
Ngationei
- Tanga nemimwe michero yakazara nemashizha
- Wedzera mune zvimwe zviyo zvakasiyana-siyana
- Chimwe chikwata muproteni
- Bira pamagetsi
- Uye pakupedzisira asi kwete zvishoma, pedza nemamwe michero!
Saka, sarudza zvishomanana zvevasikana vako kubva pane zvinyorwa uye rega majisi ako okusika aende! Muromo wako uchakuvongai uye ndizvo zvichaita vana venyu!