Zakudya Zofunikira (potumikira)
Zikhala - 138
Mafuta - 7g
Carbs - 11g
Mapuloteni - 8g
Nthawi Yonse 25 min
Konzani mphindi zisanu , Cook 20 min
Mapemphero 2 (1/2 chikho aliyense)
Pankhani ya saladi ya dzira, chikhochi chimakonda mazira, mayonesi, osati zambiri. Ambiri maphikidwe akusakaniza pafupifupi theka kapu ya mayo, yomwe imapereka pafupifupi magalamu 16 a mafuta odzaza.
Kwa iwo amene akufuna kuchepetsa cholesterol chawo cha LDL, American Heart Association imalimbikitsa kuchepetsa mafuta odzaza ndi 6 peresenti ya mafuta okwana (pafupifupi 13 gm ya mafuta odzaza ngati mukudya makilogalamu 2,000 patsiku ). N'zovuta kusunga ndondomeko yeniyeni. Kawirikawiri amayesetsa kudya zakudya zathanzi, zowononga, mapuloteni, mbewu zonse , ndi nyemba zimathandiza.
Mphika wa saladiyi ndi wabwino kwa inu chifukwa umatulutsa zipatso zisanu ndi zisanu ndi zisanu ndi ziwiri zokhala ndi mavitamini ndi zokoma zokhazokha kuti zikhale zokongola komanso zosangalatsa, koma osati zolemetsa. Pamapeto pake mumangotenga ma gramu 2 a mafuta okhutira pa ntchito ndi zakudya zowonjezera kuposa momwe mumakhalira.
Zosakaniza
- 2 mazira aakulu, ophika kwambiri ndi ochepetsedwa
- 2 kaloti zowonjezera, zophika komanso zosakaniza
- 1 pickle yaikulu, yochepetsedwa
- 1/4 chikho chobiriwira nandolo
- Supuni 2 cilantro, minced
- Supuni 2 zatsopano katsabola, minced
- Supuni 1 ya mafuta ochepa mayonesi
- 1/4 supuni ya supuni mchere
- 1/8 supuni ya supuni pansi tsabola wakuda
Kukonzekera
- Gwiritsani ntchito zopangira zonse mu mbale yosambira ndikusakanikirana. Sungani musanatumikire.
Zosakaniza Zosakaniza ndi Zobwereza
Mukhoza kuchotsa katsabola kapena kilantro mu njira iyi, koma osasunga imodzi ndikupiritsa kuchuluka kwake ngati kutaya zina-masapuni ochepa chabe amapereka maonekedwe abwino ndi kukoma kwa mbale.
Chigriki cha Greek nthawi zambiri amamasulidwa mu mayonesi monga njira yochepetsera mafuta ndi kuchulukitsa mapuloteni.
Mukhoza kusinthana ngati mukukhumba, koma onani kuti maonekedwe ndi kukoma kwake zidzakhala zosiyana kusiyana ndi zomwe zinapangidwa. Ndipo musadere nkhawa kwambiri pogwiritsa ntchito mayonesi mu cholesterol chokoma Chinsinsi-ndi supuni imodzi, ndipo mukupeza masamba pamodzi ndi.
Malangizo Ophika ndi Kutumikira
Gwiritsani ntchito saladi ya dzira ngati mbale yotsatira, kapena yikonzekezani kuti mugwire chakudya pogwiritsa ntchito sandwich filling, monga momwe mungakhalire ndi saladi ya dzira.
Pofuna kusunga nthawi yophika komanso yophika, yikani mazira ndi kaloti mumphika umodzi. Mazira ayenera kuchitidwa bwino kwambiri-yophika kwa mphindi pafupifupi 16 mpaka 17-ndipo muyenera kupalasa kaloti ndi mphanda asanawachotse m'madzi.
Pamene mazira ndi kaloti akuwotcha, mukhoza kukonza kilantro, katsabola, ndi mapira. Fukutsani madzi osungirako owonjezera pazomwe musanayambe komanso mutadula chotupitsa kuti musamamwe madzi owonjezera mu saladi yomaliza. Mukhozanso kupukuta zidutswa zogudubulidwa ndi thaulo la pepala kuti mutenge chinyezi chowonjezera.
Ngati mukugwiritsa ntchito nandolo yamzitini, simungagwiritse ntchito zonsezi. Sungani zotsala mu chidebe chowongolera mpweya ndikuzigwiritsanso ntchito kupanga maphikidwe ena onse sabata. Yesani
- Zomera za masamba a quinoa saladi zamasamba : kuphatikiza nandolo ndi quinoa yophika komanso zokometsera zokometsera nyengo.
- mandimu ndi katsabola zophika saladi zukini : perekani nandolo ndi nyemba zakuda zowonjezera mapuloteni komanso kuvala mandimu.
- Nkhuku yokazinga yophika ndi katsitsumzukwa kasupe : kondwerani msuzi wouma wouma wouma ndi zophika mbale, zodzaza pansi pa mphindi 30.
Pamapeto pake, sungani zitsulo ndi kilantro potsalira zitsime mu pepala lamadzi onyowa ndi kuyika mu thumba la pulasitiki mu furiji.