A saladi inowanzoshandiswa pakutanga kwekudya, asi saradi inogona kuva chikafu kana iwe uchiita huru. Kudya chikafu chikuru chakarehwa kunogonawo kuva nzira yakanaka yekuwana michero yakawanda uye mishonga yepamusoro yakazara mavitamini, mineral, uye fiber.
Chikamu chakanakisisa pamusoro pekuita saga guru ndeyekuti zviri nyore. Ingotora zvaunoda zvitsva zvinoshandiswa, uzviise pamucheka, kumusoro uye kupfeka kunonaka uye kwakagadzirira.
Nzira Yokuvaka Saradi Yako
Rega ndikuparadze izvozvo iwe. Heino nzira yekuita saridhi yakakura yehutano nemafungiro ekukurukurwa kukuru:
Tanga nemubhedha wemashizha ane mashizha. Izvo zvakaderera mumakoriyumu uye yakanaka ye fiber. Kune marudzi akasiyana-siyana e lettuce, akadai sechando, mazai, sipinashi, escarole, romaine, kana bhotela. Iyo yakajeka greens inopa zvimwe zvivako kupfuura lettuce yechando .
Wedzera miriwo yakajeka. Miti mivara yakajeka ine flavonoids, uye miriwo miriwo yakaoma inowedzera mumakoriyori-anenge makumi mashanu emakirori nehafu yekapu yekushandira. Muchengetedzwa maharia, mazai, radishes, broccoli, cauliflower, zucchini, artichokes, avocados, tomate, uye makomkeri zvose zvine utano hwakanaka hwehuseti.
Wedzera michero kana michero. Miti yakasvibiswa, mazai, macheri, mapomegranate maarari, mapapiro emaapuro, uye mazambiringa akaoma anogona kuwedzera mavitamini uye antioxidants mu saladhi yako. Imwe hafu yekapu yemapule ane 30 makorikori, uye hafu yekapu mukombe wemabroti ine anenge makori makumi mana.
Wedzera puroteni shoma. Zuva rakakoshwa kana rakatswa mazai akaomeswa mazai anonyanya kukosha kweproteiniti, unogona kuwedzera kushandiswa kwemombe yakakonda , shrimp yakagadzirwa, tuna, chicken , kana zvipuka zvechizi. Chengetedza chikamu chako chemugove uye usapinda nyama yakakangwa yakadai semakumbo kana nyama yakabikwa uye yakabikwa. A quarter yekombe ye nyama yakakodzwa kana nyama kana imwe yaizowedzera 75 makoriyori.
Hafu yekwanisa ye tuna inowedzera ma80 calori. Maundi maviri e cubed kana shredded mozzarella kana cheddar cheese anogona kuwedzera kusvika mazana mazana maviri emakori.
Fukidza maruti mashoma. Walnuts, pecans, maamondi, kana makaroti anowedzera kunaka. Mutsara mashomanana chete achaita, inenge imwechete-yechisere yekapu yemarangi inowedzera anenge 90 makorikori. Walnuts ndeyemhando yakanaka ye omega-3 fatty acids, uye marimu ose anowedzera mapuroteni uye mwoyo-ane utano polyunsaturated uye monounsaturated mafuta acids.
Pedzisa nesadhi yekugadzira. Rimwe puniji yekutengesa saradi kupfeka inowedzera 50 kusvika ku80 makori. Kuderera-mafuta uye kuderedzwa kwekoriori kupfeka kunowanikwa, kana iwe unogona kuisa saladhi yako nekimiti yakasimwa kana yime juice.
Edzai Salad ino Utano
Heino mushonga mukuru une utano hwakawanda mavithamini, antioxidants, phytochemicals , uye fiber, pamwe chete yakaderera mumakori (anenge 400). Uye zvakanakisisa pane zvose, zvinongonaka zvinonaka:
- Makapu maviri emucheka wekusima mashizha
- Chimwe chechina mukombe mavara
- Rimwe-yechina mukombe nyoka
- Chimwe chechina mukombe yakabikwa nyanya
- Rimwe-yechina mukombe yakanyura karoti
- Chimwe chechina kapu mapapiro
- Rimwe-yechina mukombe weblueberries
- Ichina-yechina mukombe yakakangwa chifu chekuku
- Imwe yakabatwa zvakaoma egg yakabikwa
- Chimwechete che shredded mozzarella cheese
- Rimwe-hupfumbamwe mukombe mutsvuku
Ita pamusoro pe saladhi nejusi yakasimwa kubva kumashira mashoma kana lime wedges.
Kana, kana uchida, shandisa lite yekutengesa saladi kupfeka, kana kuti mafuta mashoma nevhiniga. Ingoyeuka, kupfeka uye mafuta kunowedzera mamwe makoriki.
Shandira saladhi yako necheka kana maviri ezvokudya-zviyo zvechingwa uye gorozi remvura yakasvibirira necheka remonia kana kuti lime.