Maphikidwe a Saladi Omwe Amakupangitsani Kukhala Okhutira

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Zachidziwikire, masaladi ndi njira yosavuta yodyera zakudya zopatsa thanzi, koma chinthu chomaliza chomwe mukufuna kukhala pambuyo pa nkhomaliro ndi wanjala.

Simukuyenera kukhala - ingolimbikitsani kuti mukhale odzaza ndi kudzaza mbale yanu ya saladi ndi fiber ndi mapuloteni. Zakudya zomwe zili ndi fiber zimakuthandizani kuti mukhale omva bwino kuposa omwe alibe, komanso amakhalanso mozungulira nthawi yayitali ndikuthandizira kupewa njala pambuyo pake. Chakudyacho sichichepetsedwa, chimakhala ndi michere yambiri, ndiye kuti kubetcha kwanu kwabwino kwambiri ndi zipatso, ndiwo zamasamba, ndi mbewu zonse. Mapuloteni amakuthandizaninso kukhala okhutira nthawi yayitali kuposa ma carbs, ndipo imakupatsani bonasi ngati mutachita: Imapatsa amino acid omwe amafunikira kuti amange ndikukonzekera minofu. Pewani kudulidwa kwa nyama kuti muchepetse mafuta odzaza. Ngati ndinu wosadya nyama, konzekerani ndi nyemba, mtedza, soya, ndi tofu.

Zomveka? Tsopano zipangeni kukhala zosangalatsa. Chinsinsi cha saladi chathanzi sichiyenera kulawa chotopetsa - chitengereni kwa Jackie Keller. Amaphatikiza maphunziro ake ophikira ku Le Cordon Bleu ku France ndi ukadaulo wake monga Woyambitsa Director wa NutriFit komanso wolemba Kuphika, Kudya & Kukhala Bwino. Apa, akukubweretserani menyu ya Lolemba mpaka Lachisanu yokhutiritsa - koma yowonda - saladi ndi maphikidwe ovala.

Mavalidwe Abwino Kwambiri a Saladi Aumoyo

Kuvala kwa Orange | Kuvala Avocado | 7 Zovala za Slimmed-Down Salad

LOLEMBEDWA: KASHA SALAD NDI NYANG'AMO NDI NJE

Zothandizira: 3 (kukula kwake: 3/4 chikho)

Zomwe mukufuna

1 tbsp. vinyo wosasa wa basamu

1 tbsp. mafuta a canola

1/4 chikho cha mandimu watsopano

1/2 lb bowa watsopano

1 1/2 makapu nandolo zakuda, thawed

1 cup kaka

1/2 tsp. adyo mchere

1 shallot yaying'ono, yodulidwa bwino

Momwe mungapangire

1. Sungani nandolo ndikuziika pambali. Dulani bowa watsopano ndikuyika m'mbale yaying'ono ndi madzi a mandimu (msuziwo uwaletsa kuti asatuluke). Sakanizani bwino bowa ndikuyika pambali.

2. Onjezerani kasha ku makapu awiri amadzi otentha ndikuphika, oyambitsa pafupipafupi, mpaka atakhala ofewa, pafupifupi mphindi zisanu. Tsanulani kasha, tsukani bwino, ndikutsaninso. Tumizani kasha mu mbale yayikulu.

3. Kukonzekera kuvala, kukhetsa bowa, kusunga madzi a mandimu. Pamadzi awa onjezerani vinyo wosasa, shallots, mchere, ndi tsabola. Onetsetsani zowonjezera pamodzi. Mukuwomba mwamphamvu, tsitsani mafuta mumtsinje wochepa thupi. Pitirizani kudumpha mpaka kuvala bwino. Ikani pambali chovalacho.

4. Onjezani kasha, bowa watsopano, ndi kuvala nandolo. Phatikizani zosakaniza bwino ndikutumikira nthawi yomweyo.

Zomwe zili mmenemo

Ma calories: 310; Mafuta: 6g; Zakudya zopatsa mphamvu: 56g; CHIKWANGWANI: 7g; Mapuloteni: 12g

N'chifukwa chiyani amanyamula nkhonya

Njira yamasamba iyi imatulutsa mphamvu pang'onopang'ono chifukwa cha kasha yambewu yonse. Izi zimathandizira kuti mukhale osangalala komanso kuti mukhale ndi mphamvu yayitali kuposa mbewu zoyengedwa (monga pasitala wamba). Langizo: Kuti mukhale okhutira, onjezani mapuloteni mu izi ndi maphikidwe ena a saladi powonjezera magawo a dzira owiritsa kwambiri.

Mavalidwe Abwino Kwambiri a Saladi Aumoyo

Kuvala kwa Orange | Kuvala Avocado | 7 Zovala Zoyeserera Zochepera

Lachiwiri: STEAK N 'BLUE

Zothandizira: 4 (kutumikira kukula: 3 oz. Nyama / 0.5 oz. Tchizi / 1 oz. Kuvala)

Zomwe mukufuna

12 oz. sirloin steak, yosaphika

2 oz. tchizi wabuluu, crumbled

Tsinani tsabola wakuda 1

2 tomato, dulani 1/4 "magawo

1 chikho kaloti, kudula mu 1/4 "diagonal magawo

1 nkhaka, odulidwa

4 oz. kuvala kwa ziweto zopanda mafuta

Makapu 8 achikondi letesi, shredded

Momwe mungapangire

1. Nyengo nyama ndi tsabola wakuda. Kutenthetsani grill ndipo ikatentha, konzekerani nyama mpaka sing'anga bwino, pafupifupi mphindi 4 mbali iliyonse. Ikani pambali kuti muziziziritsa musanadule muzingwe zochepa.

2. Sambani letesi ndi kuwuma wouma. Sambani ndi kukonzekera masamba ena a saladi. Thirani zovala mu makapu kuti mutumikire pambali.

3. Gawani letesi mu magawo 4 ofanana, Ikani gawo lililonse ndikukongoletsa ndi 1/4 cha chinthu chilichonse. Pamwamba ndi zingwe za steak, kenako tchizi wabuluu chimasokonekera.

Zomwe zili mmenemo

Zopatsa mphamvu: 320; Mafuta: 18g; Zakudya zopatsa mphamvu: 16g; CHIKWANGWANI: 4 g; Mapuloteni: 23g

Chifukwa chake chimanyamula nkhonya

Msuzi wochuluka wa iron ndi masamba obiriwira mwatsopano ndi njira yabwino kwambiri yokonzera minofu mukamaliza masewera olimbitsa thupi osapumira zakudya zanu.

Mavalidwe Abwino Kwambiri a Saladi Aumoyo

Kuvala kwa Orange | Kuvala kwa Avocado | 7 Mavalidwe Ochepetsedwa a Saladi

Lachitatu: Nyemba Yakuda, Chimanga Ndi Barley SALAD

Zothandizira: 4 (kukula kukula: makapu 2)

Zomwe mukufuna

3 tbsp. vinyo wosasa wa basamu

2 makapu wakuda nyemba, kuphika

1 tbsp. mafuta odzola

2 tbsp. tchizi wopanda mafuta a Parmesan, grated

2 tbsp. mafuta opanda mafuta, kuchepetsedwa sodium masamba msuzi

2 tbsp. basil watsopano, minced

Makapu awiri chimanga chachisanu, chosungunuka

1 chikho cha nandolo ozizira, thawed

3/4 chikho chapakati ngale

2 3/4 makapu madzi

Momwe mungapangire

1. Ikani madzi ndi barele mu poto wapamwamba wa 2-quart. Kuchepetsa kutentha kwapakati-kutsika; kuphimba pang'ono ndikuzimilira kwa mphindi 30 mpaka 35, kapena mpaka pang'ono. Thirani madzi otsala. Tumizani balere mu mbale yayikulu.

2. Onjezani nyemba, chimanga, ndi nandolo.

3. Mu mbale yaing'ono, whisk viniga, basil, msuzi, ndi mafuta. Thirani pa saladi; ponyani kuti musakanize bwino. Kuwaza ndi Parmesan tchizi. Kutumikira kutentha kapena ozizira.

Zomwe zili mmenemo

Zopatsa mphamvu: 380; Mafuta: 6g; Zakudya: 69g; CHIKWANGWANI: 16g; Mapuloteni: 17g

Chifukwa chake chimanyamula nkhonya

Mbeu zophatikizana ndi tirigu wathunthu zimapatsa chakudya chokwanira chokhala ndi mapuloteni ambiri mu saladi yathanzi - ndipo ulusi wake umathandizira kuchepetsa kuchuluka kwa shuga m'magazi kuti musamvenso njala mwachangu. Kuti mupange izi ndi maphikidwe ena athanzi a saladi vegan, siyani tchizi. Pangani kukhala yopanda gilateni posinthana balere wa quinoa.

Mavalidwe Abwino Kwambiri a Saladi Aumoyo

Kuvala kwa Orange | Kuvala kwa Avocado | 7 Mavalidwe Ochepetsedwa a Saladi

LACHISANU: MEDITERRANEAN CHICKEN SALAD

Zothandizira: 2 (kukula kwake: 1 chikho)

Zomwe mukufuna

2 makapu a Romaine letesi

1/2 lb. bere la nkhuku, lophwanyidwa

1 tsp. mafuta a masamba

Tomato 12 wa chitumbuwa, theka

1 nkhaka, peeled, seeded ndi akanadulidwa

4 Maolivi a Kalamata

2 tsp. madzi a mandimu

2 tsp. mafuta owonjezera a azitona

1 oz. feta cheese, wosweka

1 tbsp. Italy parsley, finely akanadulidwa

1 tsp. mchere wokometsera

Momwe mungapangire

1. Nyengo ya nkhuku nyengo ndi zonunkhira. Kuphika pa 375ºF kwa mphindi 15, kapena mpaka kuphika. Kuli ndi kudula mu cubes.

2. Phatikizani nkhuku, nkhaka, azitona, mandimu ndi mafuta a azitona; sakanizani bwino.

3. Pamwamba ndi feta cheese ndi parsley. Kukongoletsa ndi chitumbuwa tomato.

Zomwe zili mmenemo

Ma calories: 280; mafuta - 12 g; Zakudya Zamadzimadzi: 11g; CHIKWANGWANI: 4 g; Mapuloteni: 31g

Chifukwa chake chimanyamula nkhonya

Chifukwa cha mafuta ake - mtundu wathanzi wa azitona ndi maolivi - saladi iyi ithandiza njala. Chakudya cha feta ndi nkhuku chimakhala chopatsa mphamvu cha mapuloteni, pomwe nkhaka, tomato, ndi amadyera zimapereka ulusi, zonse zomwe zimakhutitsa.

Mavalidwe Abwino Kwambiri a Saladi Aumoyo

Kuvala kwa Orange | Kuvala kwa Avocado | 7 Mavalidwe Ochepetsedwa a Saladi

LACHISANU: WATERCRESS NDI TURKEY SALAD

Zothandizira: 4 (kukula kwake: 5 oz.)

Zomwe mukufuna

1 lb. Turkey bere, wokazinga

2 makapu a watercress sprigs, odzaza pang'ono, otsukidwa ndi crisped

1 peyala, peeled ndi finely akanadulidwa

3 tbsp. madzi a mandimu

3 tbsp. apulo madzi

1 oz. tchizi wabuluu, crumbled

Letesi 1 ya masamba, monga romaine

2 mapeyala, peeled, cored ndi thinly sliced

1 tbsp. mafuta wopanda kirimu wowawasa

2 tsp. NutriFit French Riviera Salt Free Spice Blend

Momwe mungapangire

1. Povala, ikani peyala yodulidwa m'mbale yantchito ya purosesa, ndikupaka mpaka mutisenda ndi apulo & 2 tbsp. mandimu, shuga (1 tsp., ngati mukufuna), parsley ndi kirimu wowawasa. Khalani pambali.

2. Sambani ndi kuumitsa letesi, gawani masamba. Hafu, tsinde ndi pachimake koma osasenda mapeyala otsala. Kagawani utali wautali, ikani mbale yayikulu-yayikulu ndikuponya ndi madzi a mandimu otsala.

3. Lembani mbale ndi masamba a letesi ndikukonzekera magawo a peyala pamasambawo. Ponyani nkhukundembo (Dziwani: Turkey iyenera kuwotcha ndi French Riviera blend musanadule "cubes" imodzi ndi watercress ndikumavala ndikuikapo pamwamba. Onjezerani tchizi wabuluu ndikuphwanyapo ndi mavalidwe owonjezera.

Zomwe zili mmenemo

Ma calories: 220; Mafuta: 3g; Zakudya Zamadzimadzi: 18g; CHIKWANGWANI: 3g; Mapuloteni: 31g

Chifukwa chake chimanyamula nkhonya

Ichi ndi chimodzi mwa maphikidwe a saladi omwe ndi abwino mukamachita masewera olimbitsa thupi mukamafunika chakudya chambiri chokhala ndi protein. Mapeyala amapereka CHIKWANGWANI, chinyezi, ndi kununkhira, pomwe watercress imapatsa thupi lanu vitamini C (yofunikira kukonzanso minofu) ndi mapuloteni (omanga minofu).

Mavalidwe Abwino Kwambiri a Saladi Aumoyo

Kuvala kwa Orange | Kuvala kwa Avocado | 7 Mavalidwe Ochepetsedwa a Saladi

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