Masitepe 5 a Saladi Yabwino Yotentha

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Yakwana nthawi yogulitsa nyama yankhumba yamphesa yamasaladi wam'munda, koma chinsinsi chodzaza saladi chitha kukhala chonenepa ngati burger ndi batala. Kuti mupange mbale yolondola kwambiri ndikupewa kuchuluka, nayi njira yanga isanu ya saladi:

Gawo 1: Yambani ndi maziko a veggie opangidwa kuchokera (makamaka) masamba obiriwira ngati ndiwo zamasamba, Romaine, arugula, sipinachi ndi nyama zina zilizonse zosaphika zomwe mumakonda. Tomato, anyezi wofiira, kaloti wonyezimira, nkhaka ndi zitsanzo zabwino, komabe yesetsani kupewa ndiwo zamasamba monga mbatata kapena nandolo. Lingalirani pafupifupi makapu awiri okwanira, kukula kwa baseball 2, ndi mitundu itatu yosiyana, ngati yobiriwira, yofiira ndi lalanje. Antioxidants amalumikizidwa ndi timatumba tomwe timapatsa veggies mtundu wawo. Kudya utawaleza wa mitundu kumatanthauza kuti mumayika thupi lanu pagulu lodana ndi matendawa.

Gawo 2: Onjezani njere yonse. Ndimakonda kuwonjezera mbewu zophikidwa, zotentha m'masaladi, monga barele, mpunga wamtchire, quinoa kapena chimanga (yup, chimanga chonse chimakhala chimanga). Apanso, funani theka chikho, kukula kwa theka la baseball. Kudya zosachepera zitatu zambewu tsiku lililonse (kutumikira ndi theka chikho chophikidwa) kumalumikizidwa ku kupewa pafupifupi matenda aliwonse osachiritsika (kuphatikiza matenda amtima ndi matenda ashuga) komanso kupewa kunenepa komanso kuchepetsa mafuta am'mimba.

Gawo 3: Kwa mapuloteni, onjezerani (pafupifupi kukula kwa theka la baseball, lomwe limafanana theka la chikho) ya mphodza kapena nyemba, cubed organic firm tofu kapena edamame, chifuwa cha nkhuku kapena nsomba. Ngati ndinu omnivore, yesetsani kudya nyemba kasanu pasabata. Nyemba zimadzaza ndi ma fiber komanso ma antioxidants ndi michere yofunika ngati chitsulo ndi magnesium. Ndipo odya nyemba nthawi zonse amakhala ndi chiwopsezo chochepa cha kunenepa kwambiri ndi 22% komanso chiuno chaching'ono!

Gawo 4: Pa mafuta "abwino" onjezani mafuta owonjezera a azitona, osapitilira Tbsp (kukula kwa chala chanu chachikulu, kuchokera pomwe amapindika mpaka kunsonga), supuni zingapo za mtedza kapena njere kapena kotala la avocado wakucha. . Mafuta abwinobwino, obzala muzomera amalimbikitsa kwambiri kuyamwa kwa ma antioxidants. M'malo mwake maphunziro akuwonetsa kuti popanda mafuta aliwonse, ma antioxidants ochepa kwambiri amatengedwa.

Gawo 5: Valani saladi wanu ndi viniga wosasa, womwe umawonjezera kununkhira, komanso ma antioxidants ambiri ndipo adawonetsedwa kuti azichepetsa thupi ndikuthandizira kuchepetsa magazi. Ndipo onjezerani madzi atsopano a citrus ndi zitsamba, kuchokera ku tsabola wakuda wosweka mpaka basil watsopano. Zitsamba ndi zonunkhira zakhala zikuwonetsedwa kuti zithandizire kupewetsa kagayidwe kathupi, kukhathamiritsa kukhuta, ndipo ndi phwando lamalingaliro anu. Ndimakonda zokometsera zachilengedwe kwambiri ndidapereka mutu wonse kwa iwo m'buku langa laposachedwa, ndipo ndili ndi dzina lapadera lawo: SASS, lomwe limayimira Slimming and Satiating Seasonings - yum!

Posachedwa conco yanga yomwe ndimakonda inali:

• Makapu 1.5 a masamba osakanikirana

• Matimati wa mphesa wofiira wofiira ndi lalanje, wodulidwa pakati

• Theka la kapu yophika, kuzizira ndi mphodza

• Theka la kapu yophika, kuzizira mpunga wakuthengo

• Gawo limodzi mwa magawo atatu a mapeyala okhwima, odulidwa

• 3-4 masamba atsopano, ong'ambika a basil

• 1-2 Tbsp viniga wosasa

• Finyani kuchokera mphete yatsopano ya mandimu

• Tsabola watsopano

Sindikulimbikitsa kuwerengera zopatsa mphamvu chifukwa ndikukhulupirira kuti nthawi yakudya, kuchuluka kwake, kukula kwake, ndi mtundu wake ndizofunikira kwambiri, koma mwina mukadakhala kuti mukuganiza kuti saladi iyi ili ndi ma calories 345 koma ndi yayikulu komanso yokhutiritsa!

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

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