Dieters ayenera kudya saladi kuti achepetse kulemera, chabwino? Cholakwika! Anthu ambiri amadya saladi kulemera ndi kulemera m'malo mwake. Chifukwa chiyani? Chifukwa chakuti zakudya zambiri za saladi zomwe amawonjezera zimadzaza ndi mafuta ndi ma calories. Ndipo choipitsitsa, saladi yolemetsa imene amapanga si yaikulu kapena yokhutiritsa mokwanira kuti ikhale yodzaza. Choncho amadya kachiwiri ndipo salemera.
Kusintha kalori yapamwamba, chakudya cholemetsa ndi saladi yathanzi ndi njira yabwino yoperekera pansi. Koma muyenera kugwiritsa ntchito zakudya zowonjezera saladi zosakaniza . Zomwezi ndi saladi za saladi zomwe zili ndi zakudya zambiri, zokoma komanso mafuta ochepa. Gwiritsani ntchito mndandandawu kuti muzisankha zowonjezera za saladi, ndipo yesetsani kumadya.
1 - Sankhani Mavitamini Opatsa Mavitamini
Pansi pa chakudya chanu chodyera saladi ayenera kukhala saladi amadyera. Saladi zopangidwa ndi pasitala ndi mbatata zimakhala zowonjezera mu mafuta ndi mafuta. Nyemba zitha kupanga phala lalikulu la saladi komanso zodzaza ndi mapuloteni. Koma ambiri a dieters adzasankha mitundu yosiyanasiyana ya letesi monga maziko a saladi chifukwa ali otsika kwambiri mu makilogalamu.
Nanga ndiyani saladi yabwino? Pali ambiri omwe angasankhe kuchokera kwa aliyense ndikusankha kalembedwe kake. Zomwe ndikupempha ndikusankha ochepa atsopano kasupe kuti amve ndiyeno ambirimbiri saladi ndi milder, crispy amadyera kuwonjezera crunch ndi voliyumu.
- Osavuta, okoma masika masamba: Arugula, sipinachi, chard, watercress, mpiru amadyera, mache, beet amadyera
- Mavitambo obiriwira , otsika kwambiri a kalori: Maluwa oundana, mababu, maboma, radicchio, escarole, endive, tsamba la tsamba, ndi fisi. Mukhozanso kusunga nthawi ndi kuponyera kabichi wambiri musanafike mu mbale yanu ya saladi kuti muonjezere kupweteka popanda mafuta.
Malangizo abwino a saladi: Musawope kuyesa njira yomwe mumadula saladi yanu ndi zinthu zina. Anthu ena samafuna kudya zakudya zazikulu zophikidwa mu saladi. Choncho, perekani saladi wodulidwa mmalo mwake ndikuchepetseni zakudyazo kuti mukhale zosavuta kudya masentimita 1/4. Ophika ena ngakhale kudula zitsamba ndi zowonjezera zina zimakhala zokongola kwambiri kuti zikhale zowoneka bwino kwambiri.
2 - Sankhani masamba obiriwira
Kuwonjezera pa masamba, ndiwo zamasamba ziyenera kukhala zowonjezera kwambiri mu zakudya zanu zokoma. Mbewu yabwino kwambiri ya saladi yathanzi imabwera mumitundu yambiri. Pofuna kutsimikiza kuti ndikupeza zakudya zosiyanasiyana komanso zakudya zowonjezera, ndikuwonjezera masamba okazinga kapena obiriwira ku mtundu uliwonse wa mtundu.
- Ofiira: phwetekere wothira kapena sliced, radishes wonyezimira kapena wodetsedwa, anyezi wofiira wodulidwa, sliced tsabola wofiira, mbatata ya cubs, nyemba zouma zophika mbatata
- Orange: Tsabola kapena zonunkhira kaloti, tsabola wofiira walalanje, sikwashi yowonongeka, tomato wathanzi wa mandimu, phwetekere yozizira.
- Maluwa Oyera ndi Oyera: Anyezi onunkhira otchulidwa , mavitamini ophika, mapira a chikasu, azitsulo zam'tsuko, zitsamba zoumba, bowa wothira kapena wothira, bolilot, finyo, katsitsumzu,
- Buluu kapena Purple: Nsomba zofiirira, Dothi lofiirira, kabichi wofiirira, tsabola wofiirira, biringanya
- Zobiriwira: Zolimbitsa zokometsera zobiriwira, phwetekere wouma wobiriwira, mitima yambiri ya atitchoku, nandolo zowonongeka, broccoli, nyemba zouma ndi katsamba (khungu limachotsedwa), kuphulika kwa Brussels, udzu winawake wouma.
Malangizo abwino a saladi: Muzikhala kunja kwa malo anu otonthoza mukamasankha masamba. Nthawi zina zinthu zomwe simukuganiza kuti zidzasangalatsa zimakhala zabwino. Ndipo usadandaule kwambiri za makilogalamu pamene muwonjezera mavggies. Nkhumba zambiri zimakhala zochepa komanso zimakhala ndi zakudya zambiri. Ngati mukudera nkhaŵa za shuga kapena zokhuta zokhudzana ndi zakudya zina (monga beets kapena mbatata) muzingowonjezerapo mwachidule.
3 - Sankhani Mafuta Oyenera pa Saladi Yanu
Saladi yanu mwina sangakhale yokhutiritsa pokhapokha mutapatsa mafuta abwino. Zoonjezerapo kuwonjezera mafuta ku chakudya chanu chokoma saladi kumalimbikitsa calorie kuwerenga. Kumbukirani kuti ngakhale mafuta omwe ali ndi thanzi amathandiza kwambiri. Mankhwala abwino kwambiri amawawonjezera moyenera. Mndandanda womwe uli pansipa uli ndi mphamvu zogwirira ntchito zowonjezera mafuta omwe amapezeka m'malo a saladi:
- Kuchetsa: supuni 1- 2
- Azitona: Azitona 5 -10
- Mafuta a Azitona: supuni 1-2
- Mtedza (amondi, mtedza wa pine, walnuts, etc): mtedza 10-15 malingana ndi kukula kwake
- Mbewu (mbewu za mpendadzuwa, mbewu za chia, mbewu za dzungu): supuni 1-2
Malangizo abwino a saladi: Yesani mafuta anu musanaponyedwe mu mbale! Ndi zophweka kuti mopanda nzeru muwonjezere zoperekera ku mbale yanu ya saladi pamene muwonjezera chakudya kuchokera mu botolo kapena bokosi. Sungani zida za digito ndi zina zotengera kuti mupeze miyeso yabwino.
4 - Onjezerani mapuloteni ku saladi yanu
Ngati saladi ndiwo chakudya chofunika, muyenera kuwonjezera puloteni yowononga kuti mupeze mapindu othandiza minofu yomwe imapereka. Mudzapeza kuti saladi ndi mapuloteni amakusungitsani kwa nthawi yaitali mutatha kudya.
Ambiri odyetsa amadya zakudya zopatsa ndi kuwonjezera pa saladi zawo. Koma alangizidwe kuti sikuti zakudya zonse zopatsa zakudya ndizochita bwino ngati mukuyesera kuchepetsa thupi. Onetsetsani ku Turkey, nyama yophika yophika, kapena nkhuku mukamapita kukapiritsa. Mukhozanso kusankha kuchokera ku mapuloteniwa
- Nyama: Chotsani nyama yofiira, nkhuku yokazinga kapena nkhuku, yokazinga nyama ya nkhumba, yomwe imakhala yowonongeka kwambiri.
- Zakudya Zam'madzi: Nsomba, nsomba (zatsopano kapena zamzitini), shrimp, sardines, anchovies,
- Mbewu : Quinoa, mpunga wakutchire, mpunga wofiira, balere
Malangizo abwino a saladi: Kumbukirani kuti mapuloteni amodzi amapezeka pafupifupi ma ola 3-4. Ngati muwonjezera chifuwa chachikulu cha nkhuku 6-8 ounce muyenera kuwerengera makilogalamu omwe mukuwonjezera. Kuonjezera mapuloteni ambiri kumatanthauzanso kuwonjezera saladi yophika yomwe ingalimbikitsenso kalori ndi mafuta a saladi yanu.
5 - Zitsamba za Saladi Yanu
Imodzi mwa njira zabwino zowonjezera kukoma kwa saladi yanu ndi kuwonjezera zitsamba zosakanizidwa. Inde, mukhoza kuponyera zitsamba zouma pa saladi yanu, koma zitsamba zatsopano zomwe zimadulidwa ndi zokoma komanso zowonjezera kudya zakudya zokoma. Yesani iliyonse ya zitsamba zomwe mudzapeza mu gawo lanu la zokolola.
- Tarragon
- Chives
- Basil
- Cilantro
- Parsley
- Katsabola
- Thyme
- Chervil
Malangizo abwino a saladi: Zovala zambiri za saladi zimapangidwa kuchokera ku zitsamba ndi mtundu wina wa mafuta. Kotero inu mukhoza kupeza kuti kuwonjezera zitsamba zatsopano ku saladi zowonjezera kufunikira kwa saladi kuvala - kuchepetsa kuchepetsa kalori ndi mafuta kuchuluka kwa saladi yanu.
6 - Kuvala saladi
Ngati mwadzaza mbale yanu ndi zokoma ndi zowonongeka, sitepe yotsiriza ndiyo kuwonjezera saladi kuvala. Mwatsoka, zovala zambiri zimadzaza mafuta ndi ma calories. Zogulitsa zina zogula sitolo (nthawi zambiri omwe amadzitcha kuti ndi odyetsa) zimakhalanso ndi shuga. Ndiye kodi dieter ndi chiyani?
Mungapeze kuti simukusowa chovala cha saladi mukamadzaza mbale yanu ndi zokometsera zokoma komanso zokoma. Ndipotu, ndimangoswaza mchere pang'ono ndi tsabola ndikuyesa supuni ya maolivi basi ndikuponya saladi yanga popanda chopunthira china. Ma dieters ena amawonjezera spritz ya citrus.
Ngati mumakonda kwambiri saladi, muziganizira nokha. Ndimapanga mafuta ochepetsetsa komanso ochepetsetsa . Mukhozanso kupeza maphikidwe ophimba saladi pa Intaneti.
Kaya saladi yokhala ndi chovala chotani, onetsetsani kuti muyese mosamala. Ngakhale muli ndi mbale ya saladi yodzaza ndi zowonongeka, kuwonjezera kuvala kwakukulu kungachititse kuti chakudya chanu chikhale chopweteka kwambiri.