Kudya saladi inonzwika zvine utano, handizvo here? Imba yakawanda yemidye inonaka, mhando dzakasiyana siyana dzevggies, uye zvichida nutswa shomanana kana zvimwe zvinhu zvinotyisa, zvose zvinoputika nechepamusoro chikamu chekufuka. Chaizvoizvo, saladhi ndiyo motokari yakanakisisa yekutora michero nemiriwo zvakawanda mukudya kwako.
Asi saradhi yakanaka inogona kufamba yakaipa apo iwe unodururira ma-calorie toppings uye kupfeka pamusoro pemurwi wepa lettuce uye kuwedzera zvinhu zvakasiyana-siyana zvakave zvakadzika. Heano dzimwe nzira dzinowanzoitwa nevanhu vanoparadza varashi avo vane utano hwakanaka.
1 - Kushandisa chete Iceberg lettuce
Irosi yakasvibira ine ruvara rwakanaka asi hachina kuve nehuwandu hwezvokudya kunze kwekuva tsime remvura-hakusi mavitamini akawanda uye kwete zvakawanda fiber. Uye, sezvo zvichinyanyisa, murwi we lettuce yechando inenge ichidanidzira nokuda kwemahombekiti ekugadzira mafuta.
Chengetedza saladhi yako kune rumwe rutivi. Shandisa miriwo yakaoma, yakadai sepinashi, mashizha letisi, arugula, dandelion greens, kale , watercress, uye mashizha e basil. Aya magidhi anowanzove akapfuma muhutu , vitamini A, mineral, uye phytochemicals.
2 - Kushandisa Zvishoma zveCroutons
Croutons haawedzeri zvakawanda zvekudya, asi vanogona kuwedzera yakawanda yemakori. Rimwe 1/2 mukombe kushumira kwe croutons rine anenge zana makori.
Saka kana iwe uchida zviduku zvishomanana, ita izvi pane-wedzera punikioni kana maviri emadnuts akachekwa kana mbeu yeflakisi. Ane omega-3 fatty acids iyo yakanaka kune mwoyo wako uye nervous system, pamwe chete vane vane fiber, iyo muviri wako unoda kuti ugone kudya zvakanaka.
3 - Kuwedzerawo zvakawanda Cheese
Cheese ndiDkt. Jeckyll naHama Hyde wezvokudya zvenyika. Ndiyo yakanakisisa inokonzera calcium uye mapuroteni, naizvozvo inogona kuiswa muhuteti yakagadzikana , asi iyo inotakurwawo nema sodium, mafuta akazara, uye makoriyori.
Saka iwe unoitei kana iwe uri cheese mudiwa?
Easy! Ingochechera kuti inguva yakawanda yeiyo uri kushandisa. Kushanda kwechizi kune inenge imwe nehafu-ounces-kana nehukuru hwehuviri hwedha. Enda necheki yakaoma seParmesan kana kuwedzera zvimwe zvakaderedzwa-mafuta. Edza zvimwe zvinodhaka zvekudya zvinogadzirwa nemucheka kana soy zvinogona kuwedzera cheesy kunaka kunze kwekuwedzera koriori.
4 - Kusarudza Nyama Yakakangwa kana Taco Shells
Kuwedzera mapuroteni anopa utano kunogona kushandura saladhi munzvimbo yakakwana yakazara kudya. Asi kuwedzera zvakadzika-zvakabikwa kana zviputi zvekudya zvingwa zvemasikati zvichaita kuti sara yako ine utano ive nengozi yehutano.
Ngwarira ne taco salads. Chimiro chetakar salad yakagadzirwa nemhepo yakagadzirwa nenyama uye maruva eumukisi munyu mune taco shell yakadzika inogona kunge inopfuura 1 000 koriori.
Chengeta saladhi yako yakatsamira uye inoreva kuburikidza kuwedzera kubika huku kana kuti hutupa, chikafu chakakoshwa kana kuti kusaswa kwemafuro.
5 - Kuisa Saradi Yako Nokupfeka
Salads inowanzopwa nesadhiji-kupfeka-saka zita-asi zvinosuruvarisa, kunyanya kupfeka mabhizimisi kwakakwirira mumakori uye mafuta. Kushanda kamwe chete kwemaladhi yakagadzirwa nemashupu maviri uye kune nzvimbo kubva kune zana kusvika ku 200 makori.
Ita saridhi yekupfekedza uye shingai mamwe maori emuti kana jimu remuti pa saladhi yako. Kana kuti tanga kugadzira nevamwe salsa sechingwa, edza balsamic vhiniga pasina mafuta. Apo iwe unorayira saladhi paresitorendi, kumbira kuti kupfeka kuve kushandiswa kune rumwe rutivi. Iwe uchashamisika kuti mangani emakoriji aunogona kuachengetedza.