Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 138
Amafutha - 7g
I-Carbs - 11g
Amaprotheni - 8g
Isamba Isikhathi 25 iminithi
Lungisa amaminithi ama-5 , Pheka iminithi engu-20
Izinkonzo 2 (1/2 indebe ngayinye)
Uma kuziwa ngesaladi leqanda, iresiphi yendabuko idinga amaqanda, imayonnaise, hhayi konke okuningi. Iziningi zokupheka zixuba cishe engxenyeni yenkezo ye-mayo, ehlinzeka ngamagremu angu-16 amafutha agcwele.
Kulabo abafuna ukunciphisa i-cholestolol yabo ye-LDL, i-American Heart Association itusa ukunciphisa amafutha agcweleyo ngamaphesenti ayisithupha ama-kilojoule alinganiselwa ku-13 amagremu amafutha aphelele uma udla ama- kgori angu-2 000 ngosuku ). Kunzima ukugcina ithrekhi yemali ethile. Ngokuvamile ukuzama ukudla okunempilo okugcwele imifino, amaprotheni ahlanzekile, okusanhlamvu okugcwele , kanye nemifino kusiza.
Le iresiphi yesaladi yeqanda ingcono kuwe ngokuthi ibeka emagqumeni amahlanu aqoshiwe kanye nemifino enambithekayo eceleni kwamayonnaise okwanele okwenza kube mnandi futhi ujabulise, kodwa hhayi onzima. Ekugcineni uzothatha kuphela ama-gramu angu-2 we-fat anoxubile ngokukhonza nokudla okunomsoco kunokwendabuko.
Izithako
- 2 amaqanda amakhulu, abilisiwe futhi aqoshiwe aphakathi
- Izaqathe ezimbili eziphakathi, abilisiwe futhi aqoshiwe aphakathi
- I-pickle enkulu, encane encane
- 1/4 indebe eluhlaza okwehlaza
- 2 wezipuni cilantro, nengulube
- 2 wezipuni amasha dill, inhlanzi
- 1 isipuni se-fat-fat-mayonnaise
- 1/4 ithisipuni usawoti
- 1/8 isipuni umhlabathi omnyama
Ukulungiselela
- Hlanganisa zonke izithako esitsheni esiphakathi bese uhlangana ndawonye. Shisha ngaphambi kokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungakwazi kalula ukushiya i-dill noma i-cilantro kule recipe, kodwa ukhethe ukugcina okungenani eyodwa bese uphinda kabili inani uma ushiya enye-nje amathisipuni ambalwa unikeza ukuthungwa okuhle nokuvutha kwisidlo.
I-yogurt yamaGrisi ivame ukuhanjiswa ukuze imayonnaise ibe yindlela yokunciphisa amaprotheni amanoni.
Ungayishintsha uma ufisa, kodwa phawula ukuthi ukuthungwa nokugcoba kuzokuhluka kunalokho okuhlosiwe. Futhi ungakhathazeki kakhulu mayelana nokusebenzisa imayonnaise ekhiphethini enobungane-iwukuphela kwepuniji, futhi uthola imifino kanye nayo.
Amathiphu wokupheka nokukhonza
Sisebenzela le sadidi yeqanda njengendwangu ehlangothini, noma uyenze ibe yisidlo ngokusebenzisa njengesihlabathi sokugcwalisa, njengoba ungathanda isaladi yendabuko.
Ukuze ulondoloze isikhathi sokupheka nokuhlanza, thumba amaqanda nezinqotshwa ndawonye embizeni eyodwa encane. Amaqanda kufanele enze kahle-abilisiwe ngamaminithi angaba ngu-16 kuya kwangu-17-futhi kufanele ukwazi ukubopha kalula izaqathe ngemfoloko ngaphambi kokukususa emanzini.
Ngenkathi amaqanda nezinqathe zipheka, ungalungisa i-cilantro, i-dill ne-pickle. Khipha umsila ogqamile owenziwe ngokweqile ngangokunokwenzeka kokubili ngaphambi nangemva kokukhipha isikhukhuni ukuyeka uketshezi olwedlulele kwisaladi lokugcina. Ungagcina futhi izingcezu eziqoshiwe ngethawula lephepha ukuze uthole umswakama obuningi.
Uma usebenzisa i-peas ekheniwe, ngeke usebenzise wonke amandla. Gcina izinsalela esitsheni esiqinile futhi usebenzise kuzo ukwenza ezinye zokupheka phakathi nesonto. Zama
- entwasahlobo i-quinoa isaladi yemifino : hlanganisa i-peas ne-quinoa ephekiwe kanye nama-veggies wonyaka we-flavorful.
- i-lemon kanye ne-dill enamakhadi e-salad zucchini : ukuphonsa ama-peas ngamabhontshisi amnyama aneprotheni kanye nokugqoka i-lemony dill.
- i-rice okuthosiwe irayisi ne-asparagus yasentwasahlobo : ujabulele le irayisi enomtholo enomtholo ne-veggies dish, ephelele ngaphansi kwemizuzu engama-30.
Okokugcina, gcina i-dill ne-cilantro esele ngokufaka iziphethu emathini wephepha elimanzi bese ubeka esikhwameni seplastiki efrijini.