Saladi wokhutiritsa

Zamkati

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Poyamba, masaladi sayenera kuperekedwera kumasamba asanadye chakudya kapena chakudya chamasana ochepa. Chachiwiri, letesi si lamulo. Gwiritsani ntchito zowonjezera zowonjezera za carb, mapuloteni apamwamba komanso mavitamini, ndipo muli ndi chakudya chopatsa thanzi. Ngakhale masamba omwe amadyera (letesi iliyonse kapena saladi wosakanikirana) atha kuthiriridwa ndi nyemba zamzitini, nyama zamasamba ndi zipatso, kusungunuka kwa coleslaw, nkhuku yophika ndi Turkey, nyama yotsala ya ng'ombe ndi nyama ya nkhumba, nsomba zamzitini, tuna, nkhanu ndi shrimp, soya pepperoni, mazira owiritsa, tchizi wonenepa, zipatso zouma ndi mtedza. Onjezerani zitsamba zatsopano ndi zouma ndi zonunkhira, ndipo mumatumiza zokometsera zikukwera.

Masaladi Otuluka Pampuku

Popeza kusakaniza kwa tirigu wambiri pamashelefu kumagulitsidwa ndi mapaketi okometsera amchere, gwiritsani ntchito theka la paketiyo; kapena ponyani ndi kugwiritsa ntchito zitsamba zatsopano ndi zonunkhira m'malo mwake. Kusakaniza kumafuna batala kapena margarine, olowa m'malo mwa azitona kapena mafuta a canola.

Taboule Wheat Salad Mix (Near East)

Onjezani ku kapu imodzi yosakaniza yokonzekera: 1/2 chikho cha nyemba zoyera (cannellini), 1/3 chikho chilichonse chodulidwa phwetekere ndi nandolo zobiriwira, supuni imodzi ya mandimu ndi crumbled feta cheese, 1/2 supuni ya supuni ya oregano youma. Ma calories 373, 10% mafuta (4 g; 2.5 g saturated), 70% carbs (65 g), 20% mapuloteni (19 g), 17 g fiber.

>Brown & Wild Rice Mix Ndi Bowa (Mpunga Wopambana)

Gwiritsani ntchito theka la paketi yokometsera. Onjezani ku 1 chikho chokonzekera chosakaniza: 1/2 chikho pa chifuwa cha nkhuku chophikidwa kale ndi broccoli florets, 1 kaloti wodulidwa, supuni imodzi ya vinyo wosasa wa basamu, masupuni 2 odulidwa parsley watsopano. 348 calories, 8% mafuta (3 g; 0.5 g saturated), 65% carbs (56.6 g), 27% mapuloteni (23.5 g), 7 g fiber.

Kasha & Bow Ties (Wolff's)

Onjezani ku 1 chikho chokonzekera kusakaniza: 1/3 chikho mwana aliyense lima nyemba ndi tomato wodulidwa, supuni 1 aliyense wodulidwa parsley watsopano ndi grated Parmesan. Makilogalamu 369, mafuta 8% (3.2 g; 1 g okhuta), 75% carbs (69 g), 17% mapuloteni (16 g), 7 g fiber.

Barley Wophika Mwamsanga

Onjezani 1 chikho cha balere wophika: 1/2 chikho nyemba zobiriwira, 1/4 chikho chimanga chilichonse ndi anyezi wofiira wosungunuka, supuni 1 vinyo wofiira vinyo wosasa, supuni 1 yodulidwa katsabola watsopano. Ma calories 240, 5% mafuta (1.3 g; 0 g okhuta), 83% carbs (50 g), 12% protein (7 g), 9 g fiber.

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