Dieters anofanirwa kudya saladhi kuti awane uremu, zvakarurama? Zvakashata! Vanhu vazhinji vanodya saladhi yekurema nekuremerwa uye kuwedzera uremu panzvimbo. Sei? Nemhaka yekuti yakawanda yemashizha ehudhi inowedzera yakazara mafuta uye makori. Uye zvakanyanya kuipa, kuora kwehosi yakasikwa iyo haisi yakakura zvakakwana kana kugutsikana zvakakwana kuti igare yakazara. Saka vanozodya zvakare munguva pfupi uye havasi kuora muviri.
Kudzorera koriori yakakwirira, zvokudya zvakakomba nehutano hwakagadzirwa zvakanaka inzira yakanaka yekudzikisa pasi. Asi iwe unofanirwa kushandisa kudya-friendly friendly salad ingredients . Icho chine saladi mazamu anozara nemuviri, azere nekuvhenekera uye zvakaderera pasi mumafuta uye makoriyori. Shandisa urongwa uhwu kuti usarudze yako yaunoda saladi zvishandiso, uye edzai pane zvekudya zvako.
1 - Sarudza Mafuta Akanakisisa Greens
Nheyo yezvokudya zvako -yakanaka saradi inofanira kunge iri saladhi yemiti. Salads yakaitwa ne pasta uye mbatata inowanzove yakakwirira mumakori uye mafuta. Nyemba dzinogona kuita nheyo yakakura yemarashi uye zvakare izere nemaprotein. Asi vazhinji ve dieters vachasarudza kusiyana kwemarudzi e lettuce segorosi re salad nokuti ivo vakaderera zvikuru mumakori.
Saka ndeipi iyo miriwo yemvura yakanakisisa? Kune zvakawanda zvekusarudza kubva uye wese anosarudza nzira yakasiyana. Zvandinokurudzira ndezvokusarudza mashoma matsva emvura yemafuta kuitira kunatsa uye ezvo uwandise saradhi yako nemafuta, crispy magreens kuti awedzere kuwedzera uye kuwanda.
- Yakasviba, yakasviba muchero mashizha: Arugula, sipinashi, chard, watercress, mustard greens, mache, beet greens
- Chrisp, low-calorie greens: Kubhakwa, bibb, romaine, radicchio, escarole, endive, mashizha letusi, uye frisee. Iwe unogonawo kuchengetedza nguva nekukandira zvishoma zvishoma zvakasanganiswa kabichi muhodhi yako yehudhi kuti uwedzere kubata pasina makori.
Utano hwakanaka hweSalad Hint: Usatya kuedza nzira iyo iwe unobvisa saladhi yako miriwo nezvimwe zvinoshandiswa. Vamwe vanhu havadi kutyiswa kwekudya mashizha makuru akaputirwa mu saladhi kupfeka. Saka ita saladhi yakagadzirwa panzvimbo uye ucheke imwe yega yega kuti ive nyore nyore kudya 1/4 inch zvikwereti. Vamwe vafudzi kunyange vanotema mishonga pamwe nezvimwe zvinoshandiswa kuva ribboni dzakanaka kuti vaone zvakanyanya.
2 - Sarudza Miti Yemavara
Mukuwedzera kune miriwo, miriwo inofanira kuve iyo yakakosha zvikuru muzvokudya zvako-zvine ushuga. Iyo yakanaka miriwo yehutano hwakanaka ichauya mumhando dzakasiyana-siyana. Kuti ndive nechokwadi kuti ndiri kuwana zvakasiyana-siyana zvekunakidza uye noutano hwakanaka, ndinowedzera yakakangwa kana miriwo yakasvibirira kubva kune rumwe ruvara rwemavara.
- Tsvuku: Nyanya yakasanganiswa kana yakakanyiwa, radishes yakasvibiswa kana yakatswa, yakatsvukwa eonikisi yakatsvuka, yakatswa tsvuku tsvuku, cubed beet, tsvina yakagadzirwa tsvuku tsvuku
- Orange: Shredded kana zvishoma zvakatswa karoti, pepristi ye-slivered orange, firiji cubed squash, heirloom orange tomato, kutonhora kunotapira mbatata.
- Mucheka uye Muchena: Diced onion inotapira, yakabikwa majeko embeu, yakagadzirwa nemashizha matsvuku, yakatswa mashizha ebhete, cubed jicama, mheto yakakodzwa kana yakatswa, shallots, zvakasarudzwa shallots, cauliflower, white asparagus,
- Bhuruu kana Purple: Diced mbatatisi yepepuru, yakagadzirwa nekarukisi yepepuru, yakasvibiswa tsvuku tsvuku, eggplant
- Gorosi: Zvimedu zvakasvibirira eiii, zvinyoro zvakasvibira zvinotapira, zvinyorwa zveti artichoke, mazai anonzi chilled, broccoli, mbeu dzakasimwa uye zvimedu zvakasikwa (ganda rakabviswa), Brussels inomera, yakasvibiswa celery.
Utano Hwakanaka hweSaradi: Shandisa kunze kwekununura kwako kana ukasarudza miriwo. Dzimwe nguva kusanganiswa kwausingafungi kucharavira zvakanaka kunosvika kuva iwe unofarira. Uye usazvidya mwoyo zvakanyanya pamusoro peakoriyumu paunowedzera veggies. Zvizhinji zvegorogi zvakaderera mumakirori uye zvakakosha muzvibereko. Kana iwe uine hanya nezveshuga kana starch yezvimwe zvevggies (semabheet kana mbatata) ingovawedzera mumwero.
3 - Sarudza Mafuta Anopa Utano KweSaradi Yako
Mhari yako yako zvichida haigoni kugutsikana kunze kwekuti iwe uwedzere hupenyu hwehutano hwakanaka. Zvechokwadi kuwedzera mafuta kune kudya kwako-kwakanaka saradi kunowedzera calori count. Yeuka kuti kunyange mafuta ane utano ndeyekukosha kwekakori. Saka dieters dzakanaka dzinovawedzera pakuenzanisa. Zvinyorwa pasi apa zvinonzwisisika kushandira hukuru hwevanhu vanozivikanwa vane utano hwakanaka hwemafuta emashizha:
- Mutsara: 1- 2 maspuni
- Miorivhi: 5 -10 maorivhi
- Mafuta Oorivhi: 1-2 maspuni
- Nuts (amamondi, marinari emapine, walnuts, etc): 10-15 nuts maererano neshongwe
- Mbeu (mbeu yezuva, mbeu dzechia, mbeu dzehupuchi): 1-2 maspuni
Utano hwakanaka hweSaladhi Hint: Edzai mafuta enyu musati maikanda muhari! Zviri nyore kufunga pasina kuwedzera makorikiti kudivha yako yewadhi kana iwe uchiwedzera kudya kubva mubhodhoro kana bhokisi. Chengetedza chidimbu che digital uye zvimwe zviyero zvekuyera zvakagadzirirwa kuti zviwane zviyero zvakanakisisa.
4 - Wedzera mapuroteni kuSaradi Yako
Kana saradi iyo ndiyo nzira huru yekudya kwako, iwe unofanira kuwedzera mhepo yakasimba yemapurotini kuti uwane hunokosha hunogadzira musimba hunotipa. Iwe uchaonawo kuti saladi nemapurotini anochengetedza iwe kugutsikana kwenguva refu mushure mokudya.
Vakawanda vakachenjera vanodya vanodya nyama zvinopisa uye vanozviwedzera kumashizha avo. Asi taurirwa kuti haisi mhuka dzose dzekudya dzakasarudzwa zvakanaka kana uri kuedza kuderedza uremu. Gadzirira kuTurkey, gonda rakakodzwa nyama, kana huku apo iwe unoshanyira kambani yekupa. Iwe unogonawo kusarudza kubva kune mapuroteni aya
- Nyama: Chigadzika chikafu chakakoshwa, chika yakakangwa kana chikafu, chakasvibiswa chikafu chegorosi
- Zvokudya zvehove: Salmon, tuna (itsva kana makedheni), shrimp, sardines, anchovies,
- Zviyo : Quinoa, rizi dzomusango, risi tsvuku, bhari
Utano hwakanaka hweSalad Hint: Yeuka kuti kushanda kamwe kweprotheni kunowanzova maawa 3-4. Kana iwe uwedzera hove huru 6-8 ounce yekuku iwe unofanira kuverenga pamusoro pezvakawedzerwa (kunyange zvazvo zvine utano) makoriri aunowedzera. Kuwedzera mapuroteni akawanda kucharevawo kuwedzera kuwedzera kweladhi yakagadzika iyo inogonawo kukurudzira koriori uye mafuta mune zve saladhi yako.
5 - Herbs for Your Salad
Imwe yenzira dzakanakisisa dzekuwedzera tambo kune saladhi yako ndeyekuwedzera machero ake. Ichokwadi kuti iwe unogona kukandira miriwo yakaoma yakaiswa muhari yako, asi yakagadzirwa nemishonga yemvura yakanaka inowedzera uye ine utano kune chero kudya kune ushamwari. Edza chero ipi zvayo yemishonga iyo yauchawana mune chikamu chako chezvibereko zvekugadzira.
- Tarragon
- Chives
- Basil
- Cilantro
- Parsley
- Dill
- Thyme
- Chervil
Utano hwakanaka hweSaladhi Hint: Zvizhinji zvehuradhi zvinogadzirwa zvinobva kumishonga uye mamwe mafuta. Saka unogona kuwana kuti kuwedzera maruva matsva mu saladhi yako kunokonzera kudiwa kweladhi yekupfeka - kuwedzera kuderedza calori uye mafuta kuwanda kwehadhi yako.
6 - Saladi Kupfeka
Kana wakazadza ndiro yako nemishonga inonaka uye ine utano, danho rekupedzisira ndere kuwedzera saladhi kupfeka. Zvinosuruvarisa, kunyanya kupfeka kwakazara mafuta uye makori. Mimwe michina yakatengwa-kazhinji (kazhinji iyo inonzi inofadza kudya) inewo shuga. Saka chii chinonzi dieter kuti uite?
Iwe unogona kuwana kuti hausi kutoda saradi kupfeka kana uchizadza ndiro yako ine zvinonaka uye zvinonaka. Ichokwadi, ini ndinowanzosasa chiduku cheyu munyu uye pepper uye ndinongoridza sepuniko remafuta eorivhi saka ndinodonha saladi yangu pasina imwe yekugunzva. Vamwe dieters vanowedzera spritz ye macrorus.
Kana iwe unoda zvachose saradi kupfeka, funga kuita iwe pachako. Ndinogadzira mafuta angu e-fat-low-calori-ranch-style salad kupfeka . Iwe unogonawo kuwana mapepa ehutano hwehupfeko yakashongedzwa paIndaneti.
Chero chero saridhi yakashongedza yaunosarudza, iva nechokwadi chekuyera kwayo zvakanyatsonaka. Kunyange kana iwe uine ndiro yehadhidi izere nemishonga ine utano, kuwedzerwa kupfeka kwakanyanya kunogona kuita kuti kudya kwako kuve kwemafuta akawanda.