Phunzirani momwe Mungapangire Saladi Yathanzi
Kudya saladi ndi njira yabwino yothetsera chilakolako chanu ndi kuwonjezera zakudya zomwe mumadya. Koma kukhala mu saladi ya saladi (kapena friji yanu) ndi zakudya za saladi zimene mafuta anu ndi kalori angadye kwambiri kuposa momwe mumadziwira. Sungani zakudya zanu za saladi ndi zakudya zamtengo wapatali pa saladi pamasankha zopangira nzeru.
Mmene Mungalimbikitsire Zakudya Zakudya Za Saladi
Pa bar saladi, tengani kamphindi kuti muyang'ane pa chisankho musanayambe kukonza mbale yanu kuti musapange zolakwika za saladi wamba .
Mukamayamba kusonkhanitsa saladi yanu, muzitsako nthawi yomweyo. Yesetsani kutenga pafupifupi magawo atatu ndi anai a mbale yanu ndi masamba, kotero inu mukhale ndi malo ochepa a zinthu zakutali.
Saladi Zakudya Zakudya Zakudya : Sakanizani letesi la iceberg la masamba obiriwira, monga tsamba la roma kapena sipinachi, pamene amanyamula mavitamini ndi minerals.
Ndiye yesetsani kuwonjezera veggies ku saladi yanu kuti mupereke kuphulika ndi mtundu.
Saladi Zakudya Zakudya : Zina mwa zakudya zopatsa thanzi pa saladi ndizomwe zimakhala zonenepa kwambiri komanso zonenepa kwambiri.
- beets
- tsabola
- kabichi wofiira
- kaloti
- tomato
- nkhaka
- nyemba
- zimamera
- anyezi
- nandolo
- bowa
Ngati simunadyepo zipatso mu saladi yanu, yesani kuwonjezera cranberries, magawo a tangerine, magawo a strawberries, magawo a apulo kapena mphesa zofiira. Adzawonjezera kukoma komwe mungaphonye ngati mutapita popanda kuvala, ndipo adzakulimbikitsani chakudya chanu cha saladi.
Mfundo Zokwanira Zakudya Za Saladi Zojambulazo
Zosakaniza apa ndi kuwaza pamenepo zingapangitse ma calories ochuluka kwambiri.
Taganizirani chiwerengero cha kalori cha ena mwa mapepala otchuka a saladi:
- chow mein noodles (chikho ½) - makilogalamu 118
- Nkhumba (1 Tbsp) - 50 calories
- kanyumba kawiri kanyumba (chikho ½) - makilogalamu 116
- magawo a pepperoni (1 oz.) - 140 makilogalamu
- Zakudya zokazinga (½ chikho) - 172 makilogalamu
- marinated atitchoku mitima (1 oz.) - 60 calories
- saladi ya mbatata (chikho ½) - makilogalamu 179
- saladi yamchere (½ chikho) - makilogalamu 192
- Buluu wa tchizi (1 oz.) - makilogalamu 100
Macaroni kapena saladi ya pasitala nthawi zambiri imakhala ndi mayo ambiri (omwe amapereka pafupifupi makilogalamu 100 pa supuni). Tulutsani chikho chimodzi cha macaroni kapena saladi ya salada, ndipo muwonjezere makilogalamu mazana ku saladi yanu mu imodzi idagwa swoop.
Croutons akhoza kuwonjezerapo pafupifupi makilogalamu 90 pa theka la theka. Nthawi zambiri zimakhala zowonjezera mafuta ndipo zimakhala zokazinga kwambiri. Ngati simungathe kukhala ndi saladi popanda iwo, phulani anthu awiri okha ndi kuziyala pa saladi yanu yonse; Mudzakhala ndi zina zotsekemera ndi zokoma komanso zochepa zowonjezera.
Tchizi cha Cheddar ndi chinthu chomwe anthu ambiri amawaza pa saladi popanda kuganiza. Koma sizomwe zimasankha bwino, monga momwe mafuta ambiri amachotsera mafuta. Ma supuni awiri a cheddar tchizi amapereka makilogalamu 114. Ngati simungathe kunena kuti ayi ku tchizi, onetsetsani kuti mukugwiritsa ntchito tchizi shredded. Ndisavuta kufalitsa mu saladi yanu yonse ndipo zotsatira zake zimakhala zochepa. Kapena, taganizirani kuyesa tchizi champhamvu, monga Parmesan kapena feta, chifukwa ndalama zochepa kwambiri zimapita kutali.
Zakudya zam'madzi zosazinga, masamba a marinated, tomato ndi nkhaka saladi, karoti ndi saladi wa salasi, ndi saladi zitatu zowonongeka.
Kawirikawiri amathira mafuta. Pamene mafuta "abwino" mu mafuta amapereka ubwino, makilogalamu ake amawerenganso , kotero, n'zotheka kukhala ndi chinthu chabwino kwambiri.
Saladi Zakudya Zopatsa Thandizo : Yankhulani adios ku chipolopolo chokazinga ngati mutapeza saladi ya taco; chigoba chokha chimanyamula makilogalamu pafupifupi 300.
Pangani saladi wathanzi ndi mapuloteni
Pofuna kuti saladi yanu imamatire nthiti zanu, nkofunika kuwonjezera kuwonjezereka kwa mapuloteni . Zosankha zabwino za mapuloteni ndi awa:
- mazira ophika
- azungu azungu
- nkhuku yokazinga
- zophika kapena zouma zouma
- Sarimoni wothira
- Chotuka cha Turkey
- tuna nsomba zamadzi
Saladi Zakudya Zakudya: Nsomba imapereka omega-3 fatty acids, yomwe imapanga chisankho chabwino kuti mukhale ndi thanzi labwino pamene mukupeza mapuloteni.
Ngati simukudya nyama, kumbukirani kuti mungapeze mapuloteni kuchokera ku zakudya zina za saladi monga:
- tofu
- lenti
- nyemba za garbanzo
- nyemba zakuda
Zakudya zina zopanda nyama, monga walnuts, amondi, ndi avocados, zimapereka mapuloteni ndi mafuta abwino. Yang'anirani magawo anu, ngakhale - makilogalamu mu thirakiti , mwachitsanzo, akhoza kuwononga zakudya zanu.
Saladi Zakudya Zakudya Zosankha : Sankhani mtedza wodulidwa pamtunda umodzi kapena wonse kuti muthe kuzifalitsa mu saladi yanu yonse.
Saladi Kuvala Zakudya Zakudya
Kusankha kwanu kuvala kungapangitse kapena kuswa yanu yonse ya saladi. Mitundu ina yodzikongoletsera imakhala yowonjezera mafuta ambiri ndi magalamu ambirimbiri a mafuta odzaza. Ngakhale mafuta a azitona amawathira mafuta (ngakhale kuti ndi mafuta abwino).
Ngati mukuganiza zodzikongoletsera pa saladi yanu, pewani kuvala kwathunthu. Finyani madzi a mandimu pa saladi yanu kuti mukhale ndi zitsulo zozizira kapena musamadye saladi basi. Mukawonjezera zowonjezera zokometsera, simudzaphonya mafuta owonjezera.
Ngati mumakonda kwambiri kuvala, pitani ndi vinaigrette. Onjezerani theka la zomwe mutha kuwonjezera kuti muchepetse mafuta anu. Mukhozanso kupanga vinaigrette yokhala ndi zakudya zochepa, ngakhale akatswiri a chakudya akuchenjeza.
Wolemba mabuku wa Cookbook Katie Workman akuwonetsa kuti mukhoza kuwonjezera zowonjezera monga zitsamba, mpiru, minced shallots kapena anyezi kuwonjezera kukoma popanda makilogalamu. Koma akukuuzani kuti mukhoza kupita kutali kwambiri ndi chinyengo chimenechi chifukwa simukuwonjezera gawo la madzi.
Amanenanso kuti mungathe kuwonjezera madzi ku chophimba chanu chokongoletsera kuti muchepetse kuvala ndi kusunga pa makilogalamu. Akuti zingakhale zosokoneza, komabe, chifukwa zingalepheretse emulsion. "Pa supuni iliyonse ya mafuta atatu a maolivi mukhoza kuwonjezera pa supuni imodzi ya madzi, koma onetsetsani kuti mumagwedeza vinigrette musanayambe kuvala ndi kuponya saladi."
Workman amapereka vinaigrette yachikale (kuvala saladi) kuti agwire nawo ntchito komanso akuwonetsanso maphikidwe apamwamba a saladi obiriwira kuti aziyesa panyumba panu.
Mawu Ochokera
Timakonda saladi pa! Koma tikudziwanso kuti saladi iliyonse ili ndi thanzi labwino. Pangani zisankho mwanzeru kuti mupititse patsogolo zamasamba, mutenge mapuloteni, ndipo muzisangalala ndi mafuta abwino mukamapanga saladi yanu. Kudya saladi yodalirika yokhala ndi thanzi kungakhale ndalama zambiri pa ndondomeko yanu ya nthawi yayitali ya thanzi ndi ukhondo.