Salads inzira yakanaka yekuwedzera kudya kwako kwemichero yose uye kunyange michero. Uye vazhinji vanorwisana neupfu hwakanyanya uye kuneta kunoshandiswa kuma saladi sechikafu che-calorie kana kuti sarudzo. Asi kuti uzvichengetedze zvakakwana mumakoriyoro uye akakwirira mune hutano hunobatsira, iwe unofanirwa kuva nechokwadi chekuti hausi kuita chero chezviito zvina zvehodhi inoparadza.
Kuwedzera Kufuka Kwakanyanya
Kunyange zvazvo kupfeka kwakachena kunowanzouya mupfungwa kutanga sekukwirira kwekoriori, usakanganwa nezvemafuta-based dressing, izvo zvinogona kuwedzera chaiyo mazana emakoriori kune saladhi yako.
Inobatsira kuziva kuti imwechete yepuniki yeoga chero ipi zvayo yemafuta yemiriwo-kusanganisira maorivhi uye canola mafuta-ine anenge 120 makori. Saka kuwedzera yakawanda yemafuta-based dressing ku saladhi yako (iyo inosanganisira mafuta-ne-vhiniga mavara, uye kunyange vinaigrettes, izvo zvinowanzodikanwa mafuta semugove) zvinogona kuwedzera mazana emakoriori kune saladhi yako! Uye voilá-instant instant salad sabotage.
Zvakawanda zvekugadzirisa zviripo pazvidimbu zvemaladhi zvinowanikwawo kune zvinyorwa zveshuga yakawedzerwa , iyo yakazoonekwa sechikonzero chinokonzerwa nehosha yakawandisa .
Uyewo nyatsoziva kuti zvakadini zvekushongedza kwaunoshandisa (kunze kwekunyorera balsamic vhiniga, iyo yakanyanya kwazvo mumakori). Ndakatarisa vanhu vachikumbira kuti kupfeka kwavo kushandiswe kune rumwe rutivi, kunze kwekuti varege kumativi ose kushumira yekupfeka pose pavanenge vaine saladhi. Imwe nzira yakanakisisa ndeyokuputira mazai eforogo yako mukupfeka kune rumwe rutivi, uye chengetai mheji ye saladhi.
Iwe uchawana ruvara rwekupfekedza kunze kwezvose zvinodarika marori.
Kuisa paCroutons
Ivhareji croutons ndeyizvi: zvidimbu zvechingwa chena zvakave zvakanyoroveswa mumafuta (zvinowedzera mairi 120 makoriyuta pajipuni, rangarirai) uye ndokubika kana kugadzira mbiriso kana kunyange yakabikwa. Saka, kuwedzera pakuve nediki, kana pane, kubatsirwa kwezvokudya, vanowedzera makashariki asina chinhu (uye, kazhinji, sodium) kune imwe yakagadzikana saladi.
Zvakanakisisa kuti usiye croutons kumashure.
Going Heavy on the Cheese
Cheese, kunyanya yakazara mafuta, inenge yakakwirira mumakirori uye mafuta akazara, uye zvose zviri zviviri zvinogona kuwedzera zvakanyanya apo chesi inosaswa pamusoro pehadhi. Kana iwe uchida cheese pawadhi yako, tsvaga mazana emafuta ekudzikisa uye hutano hwakanaka sehwamanda chese, feta, kana chikamu chemozhe mozzarella.
Kwete Kuve Wakangwarira Nezvokuwedzera Zviratidzo
Nzvimbo dzakasiyana-siyana dzemapuroteni emhuka anowanzowedzerwa kumaladhi kuti aite kuti apinde. Apo nyama yakatsvuka kana yakagadzirwa nyama (yakafanana nenyama kana pepperoni) inowedzerwa pasadhi, asi inoshandura izvo zvingadai zvakave kudya kwakanaka kwazvo kune njodzi ine utano hwemwoyo. Izvi zvinosanganisira zvipfeko zvakadai seha yakagurwa, bhakoni bits, uye steak.
Uyewo, chenjerera chero mapepa akaomeswa, ayo, zvichienderana nemafuta nekudya, ndiyo yakawanda yemafuta asina kuwandisa akazara, marori, uye sodium.
Kana iwe uchida kudya kwekudya zvakanyanya nemaprotheni emhuka, funga salmoni yakakanyiwa, iyo inowanzopa omega-3 fatty acids, zvisingaiti mavitamini B12, vitamini D, uye selenium.
Sezvakataurwa pamusoro apa nechechi, kunyange zvisiri mhuka zvepuroteni zvinogona kuwedzera mamwe makoriri kupfuura angaona. Nepo kune hutano hwakawanda hunobatsira kudya nutswa, somuenzaniso, izvi zvakare zvinofanira kuitika mukuenzanisa, sezvo chigori chezvigadzirwa zvevungu chinofanira kuverengwa.
Paunowedzera marimu kune saladhi yako, mutemo wakanaka wegunwe ndeyekunamatira kune zvinopfuura zvishoma.
Mukuwedzera kune marimu, imwezve inoshamisa inobva fiber, mapuroteni, uye mishonga yehadhi yako ndeyehairi. Uye, kusiyana nekuwanda kwezvinyorwa zvataurwa pamusoro apa, nyemba nedzimwe mbesa dzinowanzova dzakaderera mumakoriyori, nokudaro kuisa simba rakakura rekudya kune imwe yenhamba yakaderera.
Saka sungai chickpeas, rambai ham, add feta mukuenzanisa, tarisa kupfeka ... uye farira saladhi yako!
Sources :
World Health Organization. > Nyaya Dzemashoko: Kukurudzira Zvibereko Nemiriwo Zvokudya Munyika Yose.