Dieters nthawi zambiri amasankha saladi ngati chakudya chifukwa amaganiza kuti chidzawathandiza kuchepetsa thupi. Koma nthawi zambiri saladi yomwe amapanga panyumba kapena yomwe imapanga mu lesitilanti ndi yodzala ndi mafuta ndi ma calories. Zotsatira zake n'zakuti amalemera kulemera.
Ngati mukufuna kuchepa mofulumira, pezani izi khumi zosapatsa thanzi zowonjezera. Ngakhale kuti ndizo zowonjezera kwambiri m'm saladi ambiri, zimaphatikizapo zakudya zochepa kwambiri pa chakudya chanu. M'malo mwake, amadzaza mbale yanu ya saladi yodzaza ndi magalamu opanda mafuta komanso zopanda pake zopanda ntchito.
1 - Bacon
Nyama yankhumba yokwera pamwamba pa zolemera zanu zomwe mumakonda kupatsa saladi ikhoza kuwonjezera ma calories 400 ndi 30 magalamu a mafuta kuti chakudya chonse chikhale chokwanira. Inde, chiwerengero chidzadalira kuchuluka kwake kwa nyama yankhumba. Koma nyama yankhumba pa saladi iliyonse imalimbikitsa mafuta ndi calorie kuwerenga kudenga.
Ndiye kodi zojambulazo zapironi zili bwino? Osati kwenikweni. Mitundu yambiri yokonzedwa ndi tizilombo toyambitsa matenda siimapangidwa kuchokera ku nyama, choncho sichithandiza. Ndipotu, ena ali ndi mafuta osakaniza, mchere ndipo amakhulupirira kapena ayi, shuga! Choncho tambani mchere, mafuta onunkhira ndi kuwonjezera masamba ndi zokoma ndi masamba obiriwira monga radishes kapena tsabola .
2 - Croutons
Croutons si olakwira kwambiri ponena za masoka achilengedwe, koma amawonjezera zowonjezera kuchokera kumbewu yosakanizidwa popanda kupereka phindu lililonse la zakudya. Ndipo nthawi zambiri ma croutons ali okazinga kotero amawonjezera mafuta osayenera ku zakudya zanu zowonjezera.
Ngati mukupanga saladi yanu, samalani ndi mankhwala a crouton omwe amawoneka athanzi kapena otsika kwambiri. Kukula kwautumiki komwe kumatchulidwa pazinthu zambiri zowonongeka ndizopuniketi ziwiri zokha. Ndizo za croutons ziwiri! Ngati muwonjezera nambala ya croutons imene anthu ambiri amawonjezera, mwinamwake kuwonjezera makilogalamu 100 kapena ochuluka mu mkate ndi mafuta.
Ngati mumakonda kukonda pang'ono pa saladi yanu, yesani kuwonjezera supuni kapena ziwiri za tirigu za mphesa. Mumapeza mawonekedwe onse pogwiritsira ntchito fiber.
3 - Crispy Chilichonse
Nkhuku ndizakudya zowonjezera. Shrimp ndi mankhwala othandizira saladi. Nsomba ndi zothandizira saladi wathanzi. Koma mukamafuna kudya zakudyazi mu mafuta, sakhalanso ndi thanzi labwino. Zakudya zokazinga zili zodzaza ndi mafuta ndi zopatsa mphamvu ngakhale pamene zouma mu mafuta omwe ali ndi thanzi labwino .
Njira yabwino yopewera zakudya zokazinga mu saladi yanu ndikuti mukhale osamala mukawerenga mndandanda. Zakudya zomwe ziri "crispy," "kumenyedwa," "chakudya," "chophwanyika," kapena "chotupa" nthawi zambiri amawotchera. Ngati simukudziwa, funsani seva yanu. Pemphani kuti mulowe m'malo mwa zinthu zolimbidwa mmalo mwake.
4 - Kuphika Saladi Yophika
Ngakhale mutadzaza mbale yanu ya saladi ndi zowonongeka, zowonjezera mungathe kuziwononga mosavuta. Onetsetsani kuti kalori ndizofunika kwambiri.
- Tchizi Buluu : makilogalamu 146, mafuta a magalamu 15
- Kukula kwa Ranch : 126 makilogalamu, 14 magalamu mafuta
- Thousand Island : 114 calories, 11 magalamu mafuta
- Goddess Green : makilogalamu 128, 13 magalamu mafuta
Ndipo ngati mukuganiza kuti zovala zopanda mafuta zili bwino, ganizirani kachiwiri! Mitundu yambiri imayambitsa shuga kuti ipereke mafuta omwe achotsedwa. Ndipo calorie count si nthawizonse yotsika kwambiri. Ena amathamanga kwambiri kuposa 60-80 makilogalamu pa supuni 2 yotumikira.
Ngati mumakonda kuvala, gwiritsani ntchito vinaigrette yokhala ndi thanzi labwino. Kapena pangani zovala zanu zokoma kunyumba . Kapena bwino, lembani mbale yanu ya saladi ndi zosakaniza zokoma ndikudula zovala zonse.
5 - Zakudya Zakudya Zopangidwa
Ndilo lingaliro loonjezera kuwonjezera mapuloteni ku saladi yanu , koma kuyendetsa zakudya zokondweretsa si njira yabwino kwambiri. Salami, mwachitsanzo, ndi nyama yotchuka yomwe imayikidwa ku saladi zambiri zamadyeramo. Gawo limodzi lochepa la salami limaphatikizapo makilogalamu 43 ndi magalamu atatu a mafuta kumalo anu. Ngakhale kuti ziwerengero zimenezo sizikuwoneka ngati zapamwamba kwambiri, saladi yowonjezera chakudya ikhoza kukhala ndi salamu 4-5 pamwamba.
Ngati mumakonda nyama yamtengo wapatali pa saladi yanu, tumizani nkhuku, Turkey kapena ham. Koma kumbukirani kuti pafupifupi zakudya zonse zopatsa thanzi zili ndi mchere kwambiri, kotero dieters omwe akuyesera kudula zakudya zawo zowonjezera akhoza kufuna kumamatira ku nyama.
6 - Wontons
Malo ambiri odyera amapereka saladi ya ku Asia yomwe ili ndi masamba abwino ndi nyama yowonda. Koma ena amadzaza mbale ya saladi ndi yokazinga zowonjezera monga vonton ya crispy. Angathe kuwonjezera pa wonton ku saladi yanu kapena kukulunga zamagetsi ku wonton wrappers ndi kuwathamangira. Mulimonsemo, mafuta ndi kalori ya saladi yanu imakwera ndipo chakudya chanu sichidyanso chakudya.
Ndiye kodi mukuyenera kudumpha saladi ya Asia? Ayi. Koma funsani seva yanu kuti mutumikire saladi popanda vontons. Mudzadzipulumutsa nokha makilogalamu 100-200 ndi 7-13 magalamu a mafuta mwa kusiya mavotoni kunja.
7 - Taco Bowl
Zimandivuta kupeza saladi ya taco yathanzi. Koma njira yosavuta yopangira saladi ya taco ndikulumphira mbale ya taco yokazinga. Sizowonongeka komanso zosafunika, koma chigoba cha taco chophwanyika 8 chinaphatikizapo makilogalamu 220 ndi ma gramu 11 a mafuta ku chakudya chanu.
Ngati mukufuna kumanga saladi yathanzi kunyumba, gwiritsani ntchito mbale yowonongeka ndikudzaza ndi nyama ya taco yathanzi. Gwiritsani ntchito m'mawere a nkhuku otentha kapena pansi. Lembetsani kutumizidwa kwanu kwa tchizi kuti mupange kagawo kamodzi kokha ndi kutumikira kwa avocado kuti mupunike supuni 1-2. Sungani saladi yanu ndi tsabola zokometsera, tomato, chimanga ndi masamba obiriwira kuti muzidya zakudya zamagetsi.
8 - Chakudya Chakuda Chakudya
Ndi njira iti yabwino yotengera zakudya zowonjezera saladi ndikuzipangitsa kukhala zosafunika? Valani mu uchi. Mutha kuona nkhuku yowirira-uchi kapena uchi-wonyezimira pamasamba ena a saladi, koma nthawi zambiri mumawona mtedza wokhala ndi uchi.
Izi ndi zakudya zabwino zomwe mungapewe ngati mukuyesera kusunga shuga wanu ndi kuchepetsa chiwerengero cha calories mu saladi yanu. Nthawi zambiri mumakhala ndi walnuts wokhala ndi uchi, kapena amondi ophikidwa ndi uchi. Amawonjezera kukoma kwa chakudya chanu, koma amawonjezera makilogalamu osayenera.
Ngati mumakonda mtedza pa saladi yanu, onjezerani pang'ono zipatso za almond kapena walnuts. Mudzapezabe kukoma konse ndi mapindu abwino omwe mtedza umapereka, koma popanda zonse zopatsa mafuta ndi shuga.
9 - Tchizi
Tchizi sizowonjezera kuwonjezera pa saladi yanu. Mitundu yambiri yamatchi, monga cheddar, imapereka mapuloteni ndi calcium. Koma ndigwero la mafuta odzaza. Kotero ngati muwonjezera tchizi ku saladi yanu, muyenera kusamala kuti muwonjezere ndalama. Ndipo popeza ambirife sitili abwino kulingalira kapena kukula kwa gawo, nthawizina ndi bwino kudumpha tchizi.
Ngati muwonjezera zitsamba ku saladi yanu, tsatirani malangizo angapo. Choyamba, onetsetsani kuti ndi tchizi weniweni. Pali zakudya zina zambiri zomwe zimapezeka mu golosale zomwe zimapatsa khungu (komanso mafuta onse) popanda kupereka zakudya zina. Chachiwiri, yanizani tchizi musanawonjezere ku saladi yanu. Tchizi limodzi ndi imodzi yokha. Gwiritsani ntchito digito kuti muonetsetse kuti simukuwonjezera zomwe mukufunikira.
10 - Ng'ombe
Ngakhale nkhumba zingakhale mbali ya zakudya zowonongeka bwino , ng'ombe yowonjezera ku saladi zambiri nthawi zambiri siilonda kwambiri. Saladi ya taco imene mumapanga pa malo odyera zakudya, mwachitsanzo, ikhoza kukhala ndi ng'ombe yochuluka kwambiri mu mafuta okhutira ndi ma calories.
Ngati mukupanga saladi yanu ndipo mukufuna kuwonjezera ng'ombe, yesetsani kuwonjezera kufooka, steak wothira. Ngati mumakonda kukoma kwa nyama yam'nyumba yanu ya saladi mungayesetsenso kugwiritsa ntchito njuchi zoonda kapena pansi.