Zakudya Zofunikira (potumikira)
Malori - 169
Mafuta - 9g
Carbs - 11g
Mapuloteni - 19g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 4
Kodi mwatopa ndi saladi ya tuna? Kaya mu sandwich kapena phokoso la saladi, nsomba ikhoza kumangotenga kanthawi pang'ono. Nthawi ina mutayang'ana saladi nsomba, yesani nsomba! Nsomba iyi imakhala yosiyana kwambiri, koma nsomba imakhalanso ndi ubwino wambiri wokhudzana ndi nsomba. Njirayi imayitanitsa nsomba zamzitini koma mungagwiritsenso ntchito nsomba yophika ngati mukufuna (kapena mutsala mu furiji).
Njira ina ya salimoni ndi yabwino kwa inu kuti simusowa pafupifupi mayonesi ambiri a salimoni saladi monga nsomba kuyambira nsomba mwachibadwa mafuta. (Chinsinsi ichi chimafuna kuwala kosalekeza kuti mafuta ndi kalori azicheperachepera.) Kuti mukhale ndi thanzi labwino, perekani saladi mu sangweji ndi mkate wathanzi monga mkate wa ufa , kapena pamwamba pa saladi wobiriwira, phwetekere kapena avocado . Ndi zokoma mu kukulunga kwa letesi.
Zosakaniza
- 16-ounce akhoza pinki nsomba, chatsanulidwa
- 1/4 chikho chamchere anyezi
- 1 sing'anga stalk udzu winawake, minced (ukhoza kuphatikiza masamba)
- 1/4 chikho kuwala kwa mayonesi
- 1/3 chikho chosasuta shuga chosangalatsa (onani chithunzi pansipa)
- Supuni 3 zophika zitsamba zatsopano (mwachisawawa)
Kukonzekera
- Ikani nsomba mu mbale ndikuphwanya mphanda.
- Onjezerani zotsalira zotsalira ndikusakaniza bwino palimodzi.
Mfundo Zosakaniza ndi Maphikidwe Owonjezera
Salmoni ali ndi thanzi labwino kuposa nkhumba-imakhala ndi mafuta omega-3 katatu, kuphatikizapo vitamini E, katatu katatu, komanso vitamini D. Mavitamini D. Zakudya za calcium, 4-ounce omwe amakhala ndi mamiligalamu pafupifupi 250 a calcium (izi ndi chifukwa nsomba zamzitini zimakhala ndi mafupa ochepetsedwa, omwe ali ndi zakudya zowonjezera, zomwe zimakhala ndi mchere wambiri).
Mtundu wabwino wa shuga wosatulutsa shuga ndi Mt. Olive , yomwe ikhoza kupezeka pa supermarket yanu yapafupi. Koma ngati simungapeze zosangalatsa za shuga, mungagwiritsire ntchito katsabola kapena kudula mphika wa mandulo ndikukoma-ngati mukukhumba-ndi zotsekemera zachilengedwe.
Ngati mukufuna kuwonjezera zitsamba, katsabola, chives, parsley, ndi tarragon zonse zimagwira ntchito bwino. Gwiritsani ntchito mtundu umodzi pawokha kapena yesani kuphatikiza.
Ngati mukufuna tsambali, mungayesetse nsomba ya mandnasi -chikoka cha sinamoni pamtunda uwu chimakweza pamwamba pa tchire. Mazira ochepetsetsa odzaza mazira amabweretsa zokometsera zonse zomwe zimakhala ndi chiwerengero cha calorie yochepa. Ndipo mmalo mwa saladi yakale ya mbatata, tengerani saladi ya "mbatata" ya saladi ku picnic yotsatira kapena kuphika. Ili ndi zokoma zonse za saladi ya mbatata, koma imakhala yathanzi kwambiri.