Chikwama cha masamba osakanikirana a Spring ndi kuwonjezera pa zakudya zabwino.
Kodi mumagwiritsa ntchito saladi yoyamba ya saladi pamene mumagula masabata onse? Kusakaniza kasupe kamene kangapangidwe kumapangidwe kungapangitse wathanzi wathanzi kukonzekera . Koma kodi mukudziwa kuchuluka kwa makilogalamu ali mu saladi yanu? Onetsetsani kuti zakudya zowonjezera za letesi ndi ana amadyera kuti zitsimikize kuti saladi yanu ndi yathanzi monga mukufunira.
Zosakaniza Zosakaniza Zakudya Zakudya
Mdima wothira masamba ophikira masamba umatengedwa ngati makapu awiri.
Mukutumikira, mumapeza:
- makilogalamu: 15
- sodium: 65 mg
- Zakudya: 3 mg
- Fiber: 1 mg
- mapuloteni: 1 mg
Kusakaniza kwa kasupe kapena kusakaniza kamwana kosakaniza kungakhale kuphatikiza mitundu yosiyanasiyana ya letesi. Kusakaniza kwanu kungaphatikizepo:
- batala la letesi
- arugula
- sipinachi yachinyamata
- mwana wamwamuna
- tchire la oak wobiriwira
- lolla rosa
- zofiira zofiira
- tango letesi
- fisi
- radicchio
Mundandanda wa masamba amapereka zakudya zoperewera komanso mafuta. Koma izi zimagwiritsidwa ntchito kwambiri chifukwa cha vitamini A, vitamini C, ndi vitamini K. Zimaperekanso kashiamu ndi chitsulo. Mudzapeza kachilombo kakang'ono pamene mutha kusakaniza kasupe.
Ndiye bwanji mukupanga saladi yanu ndi kusakaniza kasupe mmalo mwa mchere wonyezimira? Kulawa ndi kapangidwe kumathandiza kwambiri. Anthu ena amawoneka ngati zofewa, zooneka bwino za mwana wamasamba. Koma ena amakonda kukongola kwachitsulo.
Mitengo ya saladi yosasakaniza imaperekanso zakudya zabwino kusiyana ndi mchere wambiri. Kuphatikiza pa kuchuluka kwa vitamini A, K, ndi C, masamba ophatikiza amapereka calcium, potaziyamu, magnesium, ndi phosphorous kwambiri kuposa madzi oundana.
Mudzapindulanso zambiri pa masamba osakaniza.
Njira Zabwino Zogwiritsa Ntchito Saladi Zamasamba
Masamba a saladi amapereka mphamvu zochepa (ma calories), koma mavitamini ndi mchere amathandiza kuthandizira zakudya zabwino. Phindu lenileni la saladi, komabe, limachokera ku njira yomwe mumagwiritsira ntchito kuti mutenge chakudya chamadzulo chamadzulo kapena chakudya chamadzulo.
Izi ndi zina mwa njira zomwe mungagwiritsire ntchito saladi yathanzi kuti mufike kapena mukhale ndi kulemera kwabwino .
- Mukalamula sandwich chakudya chamasana, sankhani saladi yaing'ono m'malo mwa zokopa kapena coleslaw. Kusinthana kosavuta kungapulumutse makilogalamu mazana ndi magalamu ambirimbiri a mafuta.
- Pangani usiku umodzi sabata sabata ndikulenga saladi yodzaza ndi zakudya zamitundu ya chakudya m'malo mwa nyama ndi mbatata. Kusinthana kumeneku kumakuthandizani kuti mukwaniritse zowonjezera zomwe mumadya zamasamba ndi kulimbikitsa zizolowezi zathanzi m'banja.
- Tumizani tchizi ndi mayo kuchokera ku sangweji yanu ndikuwonjezera masamba a saladi owonjezera.
- Lembani mavitamini anu ndi masamba a saladi kuti muchepetse kuchuluka kwa mafuta okwera, mchere wambiri zomwe mumadya.
- Gwiritsani ntchito letesi (letesi kapena madzi oundana) mmalo mwa mkate kuti mupange mafuta ocheperako, calorie yochepa burger kapena sangweji.
Osatsimikiza kuti mungapange bwanji saladi yathanzi? Chofunika ndi kuwonjezera zowonjezera zowonjezera zowonjezera zowonjezera zakudya komanso kuchepetsa chiwerengero cha zakudya zowonjezera.
Saladi Yathanzi Zosakaniza Zowonjezera
- masamba okongola
- zokometsetsa kapena zidutswa za cubed
- Mbeu zowonjezera zitsulo (mbewu za dzungu, mbewu za chia)
- mtedza wathanzi (amondi)
- Zakudya zofewa (nkhuku zowonongeka, zowonongeka ku Turkey, nyama yodyetsa)
- nyemba
- mbewu (quinoa, farro)
Zakudya Zochepa Zochepa Zakudya Zosakaniza Zowonjezera
- croutons
- tizilombo toyambitsa matenda kapena nyama yankhumba
- tchizi
- zokhala ndi mchere wochuluka
- mafuta, mchere wamchere amatha kudya
Mukakhala ndi mbale (kapena mbale) yodzaza ndi zowonongeka, kenaka muzivala saladi yanu ndi calorie ya pansi, kuvala mafuta ochepa. Mankhwala abwino a dieters amatsuka madzi a mandimu komanso mafuta ochepa pamwamba pa saladi. Koma mungathe kupanganso zokhazokha za saladi .
Kusankha ndi Kusunga Saladi Zamasamba
Pali njira zambiri zogula masamba a saladi pamsika. Kawirikawiri pamakhala matumba a masamba osakaniza omwe amakhala olemera kwambiri. Koma matumbawa akhoza kupunduka pakati pa zakudya zina zogulitsa ndipo mutha kumatha ndi masamba ovunda omwe alibe maonekedwe osasangalatsa omwe mumawakonda.
Njira yowonjezeramo masamba. Kawirikawiri, zida za clamshellzi zimakhala zotsika mtengo kwambiri, koma masamba anu adzakhala otheka kuti asunge maonekedwe awo.
Pomalizira, misika ina imakulolani kuti mukhale otayirira saladi masamba a binki yayikulu yomwe imabweretsedwa nthawi zambiri. Chotsatira cha njira iyi ndikuti masamba amadzetsa mwamsanga kusiyana ndi kalembedwe kazinthu zosiyanasiyana. Koma muyenera kufunsa grocer kuti atsimikizire. Phindu lina la kugwiritsa ntchito njira yothandizira ndikuti mungathe kugula ndendende ndalama zomwe mukusowa. Choncho palibe zodetsa kapena ndalama zambiri.
Mukapeza saladi masamba, muzizisunga m'firiji. Akatswiri ambiri amalimbikitsa kuti musambe masamba anu nthawi yomweyo. Ena amalangiza kuti muwasungire mu mbale yaikulu yophimba pulasitiki kapena mu thumba la pulasitiki losindikizidwa ndi pepala lamkati mkati. Chophimba pamapepala chimathandiza kuchepetsa ndi kuchepetsa chinyezi kuchokera ku masamba kotero kuti akhalebe atsopano ndi ophwanyika.
Akatswiri ena amalimbikitsa kuti musambe masamba anu pogwiritsa ntchito saladi yotsekemera ndikuwamasula m'kafiri yoyera mufiriji yomwe ili ndi thaulo la pepala. Njirayi imagwira bwino ngati muli ndi masamba ambiri a saladi. Ngati muli ndi masamba ochepa mungathe kuwasunga mu saladi yopangira saladi ndi thaulo lamapepala.
Mavitambo amatha kukhala atsopano kwa masiku khumi mpaka firiji