Peyala, mphesa, ndi saladi ya Feta

Zakudya Zofunikira (potumikira)

Zikhala - 373

Mafuta - 27g

Carbs - 31g

Mapuloteni - 7g

Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Mapemphero 2

Saladi ikhoza kuwoneka ngati yabwino kwambiri pamene mukuyesera kudya wathanzi, koma nthawi zina akhoza kukhala msampha wa zolinga zanu . Pakati pa tchizi, nkhuku zokazinga, nkhuku zowonongeka, komanso mavitamini ophika bwino, saladi yowoneka ngati 'wathanzi' imatha kukhala ndi mafuta, calories, ndi sodium kuposa momwe mumafuna kudya poyamba.

Kuti mupange saladi yowona bwino komanso yowonjezera yomwe ingakuthandizeni kukwaniritsa zolinga zaumoyo wanu, saladi iyi imatsatira malamulo onsewa.

Choyamba, yambani ndi masamba obiriwira. Katsamba konyezimira kobiriwira kaundula kamakhala madzi ndipo sichipatsa zakudya zambiri. Mdima wamdima, monga sipinachi , kale , ndi letesi ya kasupe ali ndi mavitamini ambiri, monga vitamini K ndi iron , kusiyana ndi letesi yonyezimira.

Kenaka, yikani zipatso ndi ndiwo zamasamba zosiyanasiyana. Kuwonjezera zipatso zosiyanasiyana ndi ndiwo zamasamba zomwe mumazisangalala zidzawonjezera mavitamini osiyanasiyana ndi antioxidants , komanso mavitamini ndi zokoma. Amakukwaniranso ndi zida zawo komanso zotsika kwambiri zokhudzana ndi kalori. Ndimakonda kuwonjezera zipatso ku saladi, monga mphesa ndi mapeyala mu ichi.

Pitani mophweka ndi mapiritsi apamwamba a calorie , monga tchizi, croutons, mtedza, ndi zipatso zouma. Ndinasankha feta cheese ndi pecans za saladi iyi. Ngakhale ali ndi thanzi, amawonjezera zowonjezera (ndi sodium ngati tchizi), choncho malire ndalama zomwe mumagwiritsa ntchito.

Pomaliza, musagwiritse ntchito botolo kapena zokongoletsa. Amadzaza ndi sodium ndi mafuta. M'malo mwake, pangani zovala zanu zosavuta monga viniga ya basamu pa saladi, kapena mupite ndi mafuta osavuta ndi vinyo wosasa kuti mukhale ndi mafuta, mafuta a sodium ndi mafuta odzaza.

Zosakaniza

• 6 makapu amatha kusakaniza letesi
• 1 peyala yaying'ono, yopota pang'ono
• 1/2 kapu ya mphesa yofiira, yaying'ono
• 1/4 chikho cha anyezi wofiira, wochepa kwambiri
• 1/4 chikho cha pecan halves
• 1/4 chikho feta cheese akuphwanya
• Supuni 2 bafuta basamu
• Supuni 2 za mafuta
• 1/2 supuni ya supuni
• Tsamulani tsabola wakuda watsopano

Kukonzekera

1. Onjezani letesi ku mbale yaikulu. Pamwamba ndi mapeyala, mphesa, anyezi, pecans, ndi feta feta tchizi.

2. Mu kanyumba kakang'ono, whisk pamodzi kuvala zosakaniza. Thirani pa saladi ndikukwera kuti muvale.

3. Gawani pakati pa mbale ziwiri kuti mutumikire.

Zosakaniza Zosakaniza ndi Zobwereza

Gwiritsani ntchito mtundu uliwonse wa letesi omwe muli nawo, monga sipinachi kapena romaine. Mdima wamdima, mavitamini ambiri ndi antioxidants adzakhala nawo.

Yesani saladi iyi ndi amondi kapena walnuts ngati mulibe pecans.

Mukhoza kuyimitsa apulo cider viniga kapena vinyo wofiira vinyo mu kuvala ngati simusamala viniga wa basamu.

Malangizo Ophika ndi Kutumikira

Saladi iyi ndi yokoma monga-ndi ya chakudya chamadzulo, koma ngati mukufuna chakudya cholemera kwambiri, yesetsani kudula nsomba yoweta kapena nkhuku.

Ngati mutakhala ndi saladi pasanapite nthawi, dikirani kuti muwonjezerere kuvala mpaka mutangotumikira kuti musatengeke.