Zakudya Zofunikira (potumikira)
Zikhala - 34
Fat - 3g
Carbs - 5g
Mapuloteni - 1g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 8 (supuni 2 aliyense)
Zovala zabwino za Thousand Island zingagwiritsidwe ntchito pazinthu zambiri-pa burgers (malo ambiri odyera amawagwiritsa ntchito monga "msuzi wapadera"), ndi shrimp kapena, saladi . Zaka zambiri za chilumbachi zimakhala ndi mafuta ambiri komanso shuga, koma izi ndi zabwino kwambiri. Khalani omasuka kusinthasintha zokopazo kuti mukhale ndi zofuna zanu.
Zosakaniza
- 1/4 chikho mayonesi (kuchepa-mafuta)
- 1/4 chikho cha kirimu wochepetsetsa (kuchepa-mafuta)
- 1/4 kapu ya ketchup (yopanda shuga)
- Supuni 3 zokondweretsa (shuga, monga Mtambo Olive Brand)
- Supuni 1 ya mpiru
Kukonzekera
- Mu mbale yaing'ono, whisk pamodzi mayonesi, kirimu wowawasa, ketchup yopanda shuga, chosangalatsa cha shuga, ndi mpiru. Sinthani kuchuluka kwa zosakaniza kuti mulawe.
- Sungani, mutaphimbidwa, mufiriji.
Saladi Kuvala Zovuta
Mafuta ovala saladi angathe kupanga zakudya zina mu saladi-makamaka mavitamini osungunula mafuta ndi phytochemicals -kupezeka kwa thupi lanu. Koma vuto logulitsa saladi logulitsa sitolo likugwera m'magulu anayi-kukula kwa shuga, shuga wowonjezera, mafuta ochepa-oposa, ndi zina zomwe zingakhale zovuta.
- Kutumikira Kukula: Njira yosavuta yochitira zomwe nthawi zambiri zimakhala ndi saladi yathanzi ndizoyikanso mu kuvala. Zimangotenga kanyumba kakang'ono ka kuvala mafuta kuti azivala masamba a saladi. Ikani chovala chochepa pansi pa mbale, onjezerani zowonjezera saladi, ndi kuponyera saladi bwino. Izi zimagwiritsa ntchito mafuta ochepa ndipo zimakondwera bwino pamene saladi ili ndi zovala.
- Msuzi Wowonjezera: Kawirikawiri, kupaka mafuta ochepetsedwa kumakhala ndi shuga wambiri kusiyana ndi "kuvala" nthawi zonse. Yesetsani kupeza zovala zokhala ndi 0 kapena 1 gm ya carbohydrate pa 2-supuni yotumikira, komanso zosakaniza zosakaniza , makamaka m'zigawo zinayi zoyambirira mndandanda. Onaninso kuti vinyo wa basamu umakhala ndi shuga mkati mwake.
- Mtundu wa Mafuta: Mafuta abwino kwambiri a saladi amavala mafuta ochulukitsa mafuta omwe amapezeka ndi mafuta omega-6. Mafuta a azitona ndibwino kwambiri, pa 73% mafuta osungunuka ndi 9% omega-6. Komanso, yang'anani mosamala mafuta ena a hydrogenated, omwe ali pafupifupi mafuta ochuluka.
- Zosakaniza Zina: Pali zochepa zowonjezera saladi pamsika omwe choyamba kapena chachiwiri chimaphatikizapo madzi. Zovalazo zimakhala ndi masamba ambiri, zimbudzi, ndi zina zowonjezera kuti awonjeze "thupi" lopanga goopy kuvala.