Maoriro muSaradhi Kupfeka uye Utano Hwayo Mafaro
Chinangwa chekushongedza saladhi ndechekusimudzira kunaka kwezvigadzirwa mukati. Hazvirevi kunyura mvura ye saladhi kana kuidzvinyirira. Nguva dzakawanda, kupfeka saradi kunowedzera kushandiswa uye kunogona kuwedzera marori ezvokudya zvakanyanya. Chinhu chekushandisa saraji kupfeka ndiko kusarudza rudzi rwakanaka uye kuchengeta zvikamu zvako zvakarongedzwa.
Iko kune maitiro maviri ezvinyorwa zvekugadzirisa: izvo zviri mafuta (vinaigrette) uye izvo zvinokonzerwa nemuchero, zvinowanzogadzirwa nemayonnaise, kamuki yakasvibirira, yogurt, kana buttermilk.
Kupfeka kunogona kushandiswa kushandiswa kushandiswa kwezvinhu zvakasiyana-siyana, kusanganisira marudzi akasiyana ewainiki, maruva, shallots, anyezi, zvinonhuwira, mustard, uye shuga.
| Balsamic Vinaigrette Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 Kushumira, inenge 2 maspuniki (100 g) | |
| Per Serving | % Daily Value * |
| Maoriro 60 | |
| Maoriro kubva kuFat 41 | |
| Total Fat 4.5g | 7% |
| Saturated Fat 0.5g | 3% |
| Sodium 350mg | 15% |
| Carbohydrates 2g | 1% |
| Zvokudya 4g | |
* Kubva pane zvokudya zviviri zvekoriori | |
Mafuta nemafuta anozosiyana zvakachengetwa muzvitoro zvakagadzirwa saradi. Chinangwa chekuchengetedza chikamu chako kune imwechete kushumira kana maviri mapuniko e-salad kupfeka. Izvi zvakagadzirwa nesadhidhi, balsamic vinaigrette, yakaderera mumakoriri kupfuura mamwe marudzi, ane anenge 60 mune imwe inoshumira.
Cherechedza kuti yakakwirira mu sodium. Apo kutsvaga saladhi kupfekedza tsvaga kune avo vane yepasi shoma ye sodium. Chinoda anenge 250mg kana pasi pe sodium pakushanda.
Kuporesa Salad Kupfeka
Kazhinji zvipfeko zvakagadzirwa masagaji ndeaya ano mafuta-based nokuti aya marudzi ekupfekedza anogadzirwa nemafuta-ane utano hwakadai samaorivhi , nut oils, uye mafuta e-canola.
Zvisinei, nokuti chiyero chechidimbu pakuita vinaigrette zvikamu zvitatu zvemafuta kune imwe chikamu vhiniga, kunyange iyo yakagadzirisa saladhi yakagadzirwa yakareba mumakori. Saka, zvinokosha kuti urambe uchishumira kune chimwe chikamu.
Kana zvichibvira, zvipfeke iwe pachako kuitira kuti iwe ugone kudzora mafuta, makoriori, uye sodium.
Kana iwe uri kugadzira kupfeka kwako kumba iwe unogona kuderedza zvakasvibirira sodiamu zvakanyanya kuburikidza nekuvhenekera nemononi, shoma shoma remuchero, kana mamwe aple cider vhiniga. Iwe unogonawo kuwedzera garlic, scallions, kana shallots kuti uwedzere kunakidza uye kuderedza mafuta yehutori kuitira kuti makirori ave akaderera.
Paunenge uchizvipfekedza iwe, iva nechokwadi chokuti whisk iyo nguva isati yashandiswa kushandiswa kuve nechokwadi kuti zvinoshandiswa zvakasanganiswa pamwe chete. Kana iwe uri kungopfeka chikamu chimwe chesadidi, chinangwa chekuchengeta mafuta ako kune teaspoon kana maviri uye uikanganise nemhando yako yaunoda vhiniga.
Iwe unogonawo kuderedza maekoriji anoshandiswa pakupfekedza nekutenga izvo zvipfeko zvine spritzer misoro. Kana kuvhara saladhi yako muchikamu chako chokupfeka panzvimbo yekudururira kupfeka pamusoro pe saladhi yako kuti udzikise kukosha kwako.
Pakati pechitoro chakatenga mapeji emakadhi, mamwe emakoriori ezasi ayo ari mafuta-based ndeaya anonzi chiedza . Kazhinji, marudzi aya ekupfeka achava nemvura sechinhu chokutanga. Dzinosanganisira bharamiki uye chiedza cheItaly. Nguva dzose uverenge mavara, zvisinei, nokuti izvi zvekugadzira zvinogona kuva nezvimwediamu uye shuga. Dzivisa avo vane fructose yakakura yeuchi yehusi . Pane kudaro, iwe uri nani pakusarudza huwandu hwemafuta uye nekuderedza chikamu chako.
Dzimwe sarudzo dzakanakisisa dzinosanganisira Balsamic Vinaigrette, Italy, Red Wine Vinaigrette, Apple Cider Vinaigrette, uye Herbed Vinaigrette.
Zvisina kukodzera Saladhi Kupfeka Zvimwe
Zvisina kuchena zvakagadzirwa nemasadhi ndeaya izvo zvinogadzirwa ne shuga yakawedzerwa, kirimu yakasviba, mayonnaise uye mazai evha. Aya marudzi ekupfeka akafuma mumakoriyori, shuga yakawedzerwa, uye mafuta akazara. Zvinogona nyore nyore kudonhedzera uye zvinowanzosvibisa kudya kwakanaka.
Mamwe mashomanana asina kuchena masagadi anosanganisira Creamy Caesar, Creamy Italian, Ranch, uye Russian dressing. Somuenzaniso, kana ichienzaniswa ne'arigamic vinaigrette, mapeji maviri ezvitoro-akatengwa Creamy Caesar apfeka ane 170 makori nema 18 gramu emafuta, zvichienzanisa ne 90 calories uye 9 magamu emafuta.
Zvaunofanira Kuzvitsva Pakutenga Saradhi Kupfeka
Tarisa hodhi yakashongedza iyo inenge isingasviki mazana zana emakori (zvichida zvishoma) mune imwe chete yepunikiyo inoshumira. Izvi zvinenge zvakaenzana zviyero zvakaenzana zveakoriyuta mumaspuni maviri emafuta.
Iwe unodawo kuwana saraji yakagadzika ine ine yakadzika yehudhi yehupenyu. Chikafu chakatengwa kupfeka saradi inogona kuva yakakwirira mu sodium nokuti inoda kuramba yakareba pahefu. Chinangwa chokutenga kupfeka iyo ine 250 mg kana pasi pe sodium (izvi zvingava zvakaoma kuwana kuti tsvaga iyo yakaderera pane yaunogona kuwana).
Mukuwedzera, kutenga saradi yakagadzika ayo ari mafuta akavakirwa. Tarisa pane zvinoshandiswa pakutsvaga uye sarudza izvo zvakaitwa namafuta, zvakadai samafuta ezviyo kana mamwe maune maorivhi amaorivhi. Kana zvishandiso zvikawedzera mafuta zvakadai samazai mazai, kirimu, kana chesi , kupfeka kunogona kunge kwakanyanya mumakori.
Hazvina kudiwa kutenga pasina shuga yakawedzerwa kupfeka. Kunyange zvazvo rudzi urwu rwekupfekedza ruine huwandu huwandu hwemakori uye ehydrohydrate, inowanzosimbiswa nehuga hwekugadzira uye hunhu hwekugadzira uye hahupi hupi huno hutano hwemwoyo hunoshandiswa kuita mamwe mafuta e-oil-based dressing. Tinoda mamwe mafuta kuitira kuti tiwane mavitamini anogadzikana. Mukuwedzera, mafuta-ane utano hwakanaka semafuta emuorivhi anogona kubatsira mukati mehutano uye ave nemigumisiro yakanaka kune cholesterol. Pane kudaro, kuderedza calorie yekushandisa, kuderedza huwandu hwevirigidte yaunoshandisa kupfeka saladhi yako.
Hazvisizvowo kutenga kusina mafuta kana kucheka kwemafuta, sezvo maitiro aya ekupfeka anowanzo ane shuga uye sodium-vanoita vari kuedza kutora chinhu chakarasikirwa nemafuta ndokuchigadzirisa kune imwe nzvimbo.
Nzira Dzakanaka Dzakashandisa Saladhi Kupfeka
Shandisa saladhi kupfekedza zvishoma kuti marinate huku , turkey , kana inguruve . Kana kupfeka saladhi yako zvishoma nezvinoitwa mafuta-based dressing, shandisa miriwo mudiki kana kushandura kana mayonnaise, mafuta, uye masukisi anogadzirwa kuti apfeke sandwiches ezvokudya zvizere uye saladi seTan kana chicken. Unogona kuchengetedza pamakoriori uye mafuta akazara nenzira iyi.
Funga nezvekushanda kwako uye kana iwe uchida zvinonaka zvinowedzera vhiniga yakawedzerwa, yakadai seapulo cider, balsamic, kana waini yakaisvonaka.
> Kwakabva:
> Labensky, SR, Hause, AM. Pakubika: Bhuku Rekunyora Zvokudya. 3rd ed. Upper Sadle Rwizi, NJ: Prentice-Hall, 2003: 753