Tonse takhala tiri ndi mbale yodzala masamba, miyambo yodula, ndipo mosakayikira ... zonyansa. Tiyeni tiyang'ane nazo, tonsefe tikuyenera kudya zakudya zambiri, ndipo saladi ndi njira yabwino yowonjezeramo masamba ndi masamba ena abwino pa zakudya zathu. Koma kawirikawiri saladi zamakhalidwe abwino, zimakhala pa matebulo athu ndikukhala pansi m'mafiriji athu kuti tifa imfa yochepa.
Kotero, tingatani kuti tiwonjezere pizzazz ku saladi zathu ndikuwathandiza ana athu kukondwera nawo? Mfungulo ndi zamoyo zosiyanasiyana. Tonse tamva kuti nthawi zina saladi yathu imatha kukhala gawo la mbale kwambiri pamene tikuwonjezera mazemberero ochuluka kwambiri. Choncho, tenga pensulo ndikuyambitsa mndandanda wa zojambula zomwe mumakonda. Tidzakambirana za zinthu zina zomwe zimanyamula saladi zathu ndi zakudya m'malo mwa mafuta olemera.
Leafy Greens
Choyamba, maziko a saladi athu. Imodzi mwa njira zabwino zowonjezera zakudya pa saladi yanu ndi kuyamba ndi masamba obiriwira ngati maziko a saladi yanu. Letesi yamchere ya madzi oundana imakhala ndi mavitamini ambiri mmenemo monga ayezi mumadzi. Choncho ganizirani za mdima wambiri womwe umakhala ndi mavitamini (A, C, ndi K makamaka) komanso antioxidants ndi zina zotchedwa phytochemicals (chomera zakudya zomwe sizikufunikira thupi, koma zili ndi thanzi labwino).
Pano pali masamba asanu apamwamba a masamba owonjezera pa saladi anu:
- Sipinachi
- Kale
- Letisi wa romeni
- Arugula
- Baby beet amadyera
Mbewu Zazikulu
Nthawi zambiri simukuganiza za tirigu mu saladi, koma kuwonjezera pa mbewu zophikazi zimatha kunyamula zakudya zambiri (makamaka mavitamini ndi mavitamini B) mu saladi yanu pokhapokha kuwonjezera maonekedwe ndi zosiyana.
Zakudya zisanu zotsatirazi ndi zowonjezera, zowonjezera zowonjezera ku masamba anu obiriwira.
- Kinoya
- Msuzi wa Brown
- Bulgur
- Balere
- Farro
Mapuloteni Punch
Musalole saladi yanu kukhala pambali; chikhale chochitika chachikulu! Kuonjezera mapuloteni owonda kuchokera ku saladi ndi njira yabwino yopitira kumbali iyi mpaka pakati pa mbale. Mapuloteni awa ndi otsimikiza kuti saladi yanu ikhale yokhutiritsa, yathanzi.
- Salimoni
- Nkhuku (yokazinga kapena yophika, yotsekedwa)
- Shirimpi
- Mazira owiritsa
- Nkhumba za nkhuku
- Maamondi (odulidwa, otsekedwa, kapena onse)
- Mbeu za mpendadzuwa
- Nyemba zakuda
Veggie Zosiyanasiyana
Kodi sizinali zofunikira kuti mudye saladi kuti muwonjezere zina zambiri ?! Choncho pitirizani kubwera. Zowonjezera zowonjezerapo zowonjezera sizikhala zopanda malire, koma apa pali mfundo zingapo zomwe zimanyamula zakudya. Zakudya zazikulu kapena zophikidwa, zokometsetsa, kapena zong'onongeka, izi zimagwiritsidwa ntchito pakudya ndi zakudya.
- Zolemba
- Tomato
- Chimanga
- Mbatata zokoma
- Burokoli
- Anyezi wofiira
- Nkhaka
- Kaloti wam'madzi a utawaleza
- Tsabola wa Bell
- Bowa
- Azitona
- Kolifulawa
Zipatso Zosangalatsa
Musaiwale chipatso! Zipatso ndizowonjezera ku saladi yathanzi. Nthawi zina kuwonjezera zipatso kumawoneka ngati osakanikirana, koma ndi njira yabwino kwambiri yonyamulira zinthu zosiyanasiyana komanso zakudya zabwino.
- Citrus
- Maapulo
- Mapeyala
- Makangaza mapiri
- Zipatso
- Zipatso (zouma, zoumba, mango)
Nanga bwanji za kuvala ?
Pali zosankha zabwino zambiri kunja uko. Kuchokera ku fruity vinaigrettes ku mafuta oledzera ndi vinyo wosasa, zotheka zimakhala zopanda malire monga zojambula za saladi. Onetsetsani kuti mukugwiritsa ntchito moyenera. Komanso, kutumikila kavalidwe kumbali kumakuthandizani kuti mukhale ndi mphamvu zowonongeka.
Tiyeni tikambirane
- Yambani ndi masamba omwe ali ndi masamba obiriwira
- Onjezani mu mbewu zina zosiyanasiyana
- Phukusi lotsatira mu mapuloteni
- Tulukani pa zigoba
- Ndipo potsirizira pake, tsirizani ndi zipatso zina!
Choncho, sungani zofuna zanu zingapo kuchokera pa mndandanda ndikulola jui zanu kulenga! Malungo anu adzakuthokozani komanso ana anu!