Dzidza Nzira Yokuita Nayo Healthy Salad
Kudya saladi inzira yakanaka yekudzivisa chido chako uye kuwedzera mishonga pakudya kwako. Asi kuvhara mubhadhiro iyoyo (kana firiji yako) ndeyekudya zvakasara izvo zvingaita kuti mafuta ako nekoriori zviwedzere kupfuura iwe unofunga. Chengetedza saladhi yako makoriki pasi uye saradi chikafu chakakwirira nekusarudza zvigadzirwa zvakanakisisa.
Nzira Yekusimudzira Saladi Chikafu
Pahodhi yewadhi, tora nguva kuti utarise pamusoro pekusarudzwa usati watanga kugadzirira ndiro yako kuitira kuti usaita zvikanganiso zvakafanana zvehadhi .
Paunotanga kuunganidza saridhi yako, inongedza huwandu hwakawanda hwema -calorie mashizha mashizha pakarepo. Edza kutora anenge anenge matatu-mana yeplate yako nemidhero, saka unenge uine nzvimbo shomanana yepamusoro-tenga zvinhu.
Saladi ChikafuTip : Shandurai iceberg lettuce kune magima madema, akadai se romaine lettuce kana sipinashi, sezvavanotakura mune mamwe mavitamini nemaminerari.
Zvadaro chinangwa kuwedzera viggies ku saladhi yako kuti upe iyo kuveza uye ruvara.
Saladi Chikafu Chirongwa : Zvimwe zvezvokudya zvine utano zvakanyanya pane bhari rehadhi ndezvakanyanya kunaka uye zvakaderera mumafuta uye makori.
- beet
- peppers
- red cabbage
- karoti
- tomato
- makungu
- nyemba
- inomera
- anyanisi
- peas
- mushroom
Kana usina kumbobvira wadya michero mumashizha ako, edza kuwedzera cranberries, zvikamu zvegangi, sliced strawberries, maapulo kana mazambiringa matsvuku. Vachawedzera kutapira kwaunogona kuraswa kana ukaenda usina kupfeka, uye ivo vachawedzera chikafu chako chekudya, zvakare.
Nutritional Facts for Salad Toppings
Ikoko kuno uye kusaswa ikoko kunogona kutungamirira kune zvakawanda zvekare zvinowedzera.
Funga nezvekoriyamu kuwanda kwezvimwe zvezvikwata zvakakurumbira zvekudya:
- chow mein noodles (½ mukombe) - 118 makori
- mahwende (1 Tbsp) - 50 makori
- nguva dzose cottage cheese (½ mukombe) - 116 makori
- pepperoni slices (1 oz.) - 140 makori
- Fried noodles (½ mukombe) - 172 makori
- marinated artichoke hearts (1 oz.) - 60 makori
- mbatata yemashizha (½ mukombe) - 179 makori
- hodha yehuini (½ mukombe) - 192 makorikori
- bhisiki rebhuruu (1 oz.) - 100 makori
Macaroni kana pasta saladhi inowanzove yakawanda ye mayo (iyo inopa makapotori zana zana nerimwe pasi). Dzinga kunze kwehafu yekapu ye macaroni kana pasta saladhi, uye iwe unowedzera mazana emakoriyori kune saladhi yako mune imwe yakawa swoop.
Croutons inogona kuwedzera anenge 90 makorikiti nehafu yekapu. Croutons yekutengesa kazhinji inowedzera mafuta uye inogona kunge yakanyanyisa yakabikwa. Kana iwe usingakwanisi kuva neshadhi usina ivo, kupwanya bedzi vaviri uye uvaparadzire kose pane saladhi yako; iwe uchatora zvimwe zvekunaka uye kunakidza uye zvishomanana makori.
Ceddar cheese chimwe chinhu vanhu vazhinji vanosasa pamashizha avo vasina kufunga. Asi haisi chakanaka chakanaka, sezvo akawanda acho ari maoriro anobva kumafuta. Kungoita mapeji maviri e cheddar cheese inopa inokwana 114 makorikori. Kana iwe usingakwanisi kutaura kuti kwete cheese, iva nechokwadi chokuti uchishandisa shredded cheese. Zviri nyore kupararira muhodhi yako yose uye somugumisiro iwe unogona kushandisa zvishoma. Kana, funga kuedza chesi yakasimba, yakadai seParmesan kana feta, sezvo chikamu chiduku chaizvo chinopfuurira kure.
Marinated beet, marinated mishonga yakasanganiswa, tomato uye cucumber saladi, karoti uye raisin salad, uye mheji yehairi yechitatu inofanirwa kuve inofananidzwa muhuwandu.
Vanowanzokanganiswa mumafuta. Kunyange zvazvo mafuta "akanaka" ari muorivhi anopa rubatsiro, marori ayo anoverengeka , zvakare, saka zvinokwanisika kuva nezvakawanda zvechinhu chakanaka.
Saladi Chikafu Chirongwa: Itii adios kune fried tortilla shell kana ukawana taco salad; iyo shell chete inotakura makero mazana matatu.
Ita Saladi Yakachengeteka neProtini
Kuti uite saradi yako yakanamatira kumabvu ako, zvinokosha kuwedzera metabolism-kuwedzera protein yakabva . Zvimwe zvakanaka zvakanaka zveprotini ndezvi:
- mazai akaoma
- mazai evha
- chicken yakabikwa
- yakabikwa kana yakabikwa shrimp
- Sarimoni yakabikwa
- yakagochwa hutanda bundu
- tuna tuna mvura
Saladi Chikafu Chirongwa: Salmon inopa omega-3 fatty acids, ichiita sarudzo yakanakisisa yekuvandudza utano hwemwoyo apo uchinge uwedzerwa kupurota.
Kana iwe usingadyi nyama, yeuka kuti unogona kuwana protein kubva mune zvimwe zvekudya zvemuradhi zvakadai se:
- tofu
- lentils
- garbanzo beans
- black beans
Zvimwe zvisina kudya nyama, zvakadai semadnuts, maarmond, uye avocados, zvinopa zvose mapuroteni nemafuta akanaka. Cherechedza zvikamu zvako, kunyange- makoriri mune avocado , somuenzaniso, anogona kukuvadza kudya kwako.
Saladi Chikafu Chirongwa: Sarudzai mutswe wakagadzirwa pamusoro petirabhu kana kuti uzere kuitira kuti ugone kuaparadzira mukati me saladhi yako saka, shandisa zvishoma.
Saladi Kupfeka Nutrition
Sarudzo yako yekupfekedza inogona kuita kana kuputsa yako total salad calories. Mimwe michina yekugadzira yakaoma inowedzera mazana emakori uye magamu akawanda emafuta akazara. Kunyange huori hwemaorivhi huri huwandu hwemafuta (kunyange huri hutano hwemafuta).
Kana iwe wakanyanyisa nezvekucheka makoriro muhodhi yako, tya kupfeka zvachose. Fukidza juisi yemuti pamusoro pewadhi yako yezvinyorwa zvinyuchi zvinoratidzika kana kungodya saladhi isina. Kana ukawedzera zvinonaka zvinosanganisa, haungasviki mafuta akawedzerwa.
Kana iwe uchida zvechokwadi kupfeka, enda ne vinaigrette. Wedzera hafu yezvinhu zvaungangowedzera kuwedzera kuderedza mafuta ako. Iwe unogonawo kugadzira vinaigrette yako ine zvishoma maekori, kunyange zvazvo nyanzvi dzezvokudya dzinoratidza kuchenjerera.
Munyori weKookrera Katie Workman anoratidza kuti iwe unogona kuwedzera zvigadzirwa zvakadai semishonga, masardard, minced shallots kana anyanisi kuti uwedzere kunatsa pasina makori. Asi anotaura kuti iwe unogona kungoenda kure zvakadaro nekunyengedza sezvo iwe usingawedzere chikamu chemvura chekufuka.
Anotaurawo kuti unogona kuwedzera mvura kumapfekete ako ekupfekesa kubvisa kushanda kwekupfeka uye kuchengetedza pamakori. Anoti inogona kunge inopesana, asi, nokuti inogona kudzivisa emulsion. "Pamusoro pehutatu hupi hwamafuta omuorivhi unogona kuwedzera kusvika ku 1 kiyijiji yemvura, asi iva nechokwadi chekuzunungusa chaizvo iyo vinaigrette musati wagadzirira nekukanda saladhi."
Mushandi anopa vaigrette yechikafu (aka salad yokupfeka) kushanda pamwe uye anoratidzawo zvitatu zvakakura uye chaizvoizvo zviri nyore zvemaladhi mapeji ekuedza mumba mako.
Shoko Rinobva
Tinoda salads pa! Asi isu tinoziva zvakare kuti haisi mheji yose ine utano. Ita sarudzo dzakanaka kusimbisa kudya kwako kwemiriwo, kuwana huwandu hweprotheni, uye unakidzwe namafuta ane utano paunovaka saladhi yako. Kudya yakagadzirirwa yakagadzikana saradi inogona kuva mari yakawanda muurongwa hwako hurefu hwehutano nehutano.