Kudya saladi kumveka bwino, sichoncho? Mulu waukulu wa masamba owongoka, mitundu yambiri yamagetsi, ndipo mwinamwake mtedza wochepa kapena zinthu zina zowopsya, zonse zimachoka ndi gawo lochepa kwambiri la kuvala. Ndipotu, saladi ndi galimoto yabwino kwambiri yopezera zipatso ndi ndiwo zamasamba kuti muzidya.
Koma saladi yabwino ikhoza kuyenda bwino pamene mumatsanulira mapiritsi apamwamba kwambiri ndi kuyika pa mulu wa letesi ndi kuwonjezera zinthu zosiyanasiyana zomwe zakhala zakuya. Nazi njira zina zomwe anthu amawononga saladi awo abwino.
1 - Gwiritsani ntchito letesi yokha
Letesi ya iceberg ili ndi phokoso labwino koma pafupifupi zakudya zopanda thanzi kuposa madzi. Pali mavitamini ambiri osati mavitamini ambiri. Ndipo, popeza ndizovuta kwambiri, mulu wa letesi la madzi oundana umafuula kwambiri chifukwa cha mafuta olemera kwambiri.
Sungani saladi yanu kumbali yathanzi. Gwiritsani ntchito masamba a mdima, monga sipinachi, tsamba la tsamba, arugula, masamba a dandelion, kale , watercress, ndi masamba a basil. Maluwa amenewa amakhala olemera, vitamini A, minerals, ndi phytochemicals.
2 - Kugwiritsa Ntchito Zambiri za Croutons
Croutons sayenera kuwonjezera zakudya zambiri, koma akhoza kuwonjezera makilogalamu ambiri. Chikho chimodzi cha 1/2 kutumikira kwa croutons ali ndi makilogalamu pafupifupi 100.
Kotero ngati mumakonda zojambula zochepa chabe, chitani izi mmalo mwake-onjezani supuni kapena awiri a walnuts odulidwa kapena mbewu ya fulakesi. Ali ndi omega-3 fatty acids omwe ali abwino kwa mtima wanu ndi dongosolo lamanjenje, kuphatikizapo iwo ali ndi zida, zomwe thupi lanu limafunikira kuti zikhale ndi thanzi labwino.
3 - Kuwonjezera Tchizi Chambiri
Tchizi ndi Dr. Jeckyll ndi Bambo Hyde wa dziko la zakudya. Ndicho chitsime chodalirika cha calcium ndi mapuloteni, kotero izo zimatha kuikidwa mu saladi yathanzi , komanso imadzazidwa ndi mafuta a sodium, mafuta okhutira, ndi ma calories.
Ndiye kodi mumatani ngati ndinu wokonda tchizi?
Zambiri! Ingoganizirani za kuchuluka kwa tchizi zomwe mukugwiritsa ntchito. Kutumizidwa kwa tchizi ndi pafupifupi ma ounces limodzi ndi theka-kapena pafupi kukula kwa mawiri. Pitani ndi tchizi youma ngati Parmesan kapena yonjezerani zina zotsekemera za tchizi. Yesani mitundu ina yotsalira chakudya cha mchenga kapena soy ikhoza kuwonjezera ubwino wa cheesy popanda makilogalamu owonjezera.
4 - Kusankha Zakudya Zowonongeka kapena Zigawo za Taco
Kuonjezera mapuloteni abwino akhoza kusintha saladi mu chakudya chokwanira. Koma kuwonjezera nkhuku zowonongeka kapena nkhuku za chakudya chamasana zidzasandutsa saladi yathanzi kukhala tsoka la thanzi.
Samalani ndi saladi ya taco. Msuzi wa taco wokhala ndi zakudya zokhala ndi nyama zokongola komanso zokhala ndi kirimu wofiira mu taco wolimba kwambiri akhoza kukhala ndi makilogalamu oposa 1,000.
Sungani saladi yanu yotsamira ndipo imatanthauza kuwonjezera nkhuku yophika kapena katemera wophika, nsomba zing'onozing'ono zouma kapena nyemba.
5 - Kukhazikitsa Saladi Yanu Ndi Kuvala
Saladi kawirikawiri imakhala ndi saladi kuvala-choncho dzina-koma zomvetsa chisoni, zovala zambiri zamalonda zimakhala zamakono komanso mafuta. Kugwiritsa ntchito saladi imodzi yokha ndi supuni ziwiri zokha ndipo zili ndi makilogalamu 100 mpaka 200.
Ikani saladi ndi kuvala mandimu yatsopano kapena laimu pa saladi yanu. Kapena khalani ndi salsa monga chowombera, yesani viniga wa basamu popanda mafuta. Mukamalamula saladi ku lesitilanti, funsani kuti apange zovala. Mudzadabwa ndi kuchuluka kwa ndalama zomwe mungasunge.