Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 207
Amafutha - 15g
I-Carbs - 15g
Amaprotheni - 6g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-0
Izinkonzo 6 (1 ½ indebe ngayinye)
Imifino eluhlaza efana ne- kale ayigcwala nje kuphela igcwele amavithamini, amaminerali, kanye ne- fiber kodwa futhi iqukethe ukulwa nokuvutha kwama-phytochemicals okusiza ukuvikela amangqamuzana.
Enye yezinto ezinhle kakhulu mayelana nokusebenzisa uhlaza oluhle njenge-kale ngesaladi ukuthi ungaluphonsa ngokugqoka esikhathini esingaphambili; kuthanda kangcono isikhathi eside. Ezinye izithako ezinjenge-walnuts kanye nama-cranberries zengeze emithini yamafutha omzimba omega-enempilo nensimbi enempilo .
Izithako
- ¼ indebe eyengeziwe amafutha omnqumo virgin
- 2 wezipuni irayisi uviniga
- 1 isipuni isadidi dijon
- 2 amathisipuni uju
- I-clove i-garlic, i-minced
- ¼ isipuni usawoti kosher
- pepper omusha omusha
- 8 izinkomishi eziqoshiwe kale
- ¼ indebe cranberries omisiwe
- ¼ indebe i-walnuts eqoshiwe
- ½ inkomishi i-feta cheese
Ukulungiselela
- Esikhathini esikhulu isitsha sihlanganisa amafutha, uviniga, isinaphi, uju, negalikhi.
- Isizini isaladi ngosawoti kanye nepelepele bese uphahla kahle.
- Engeza i-kale, ama-cranberries omisiwe, ama-walnuts kanye ne-feta obhedu esitsheni esifanayo bese uphonsa kahle ukugqoka ngokugqoka.
- Khonza ngokushesha noma ugcine esiqandisini amahora angaba ngu-6.
Ukuhlukahluka Kwesithako kanye Nokusekela
Noma yiluphi uhlobo lwe-kale oluzosebenza kulolu isaladi, kodwa izinhlobo eziningi zethenda njengeRussia ebomvu noma i-lacinato zihle kakhulu.
Noma ngabe yikuphi uhlobo lwe-kale oyikhethayo, kuyoba nemali eningi yezakhi ezibandakanya i-fiber, potassium, insimbi, namavithamini A, C, no-K.
Shintsha ama-feta cheese amanye ama-crumbly cheeses afana ne-goat cheese noma i-queso fresco. Yengeza ubhontshisi, inkukhu elinezinyosi, i-steak, noma ama-shrimp ukuze uthole isidlo esanelisayo nakakhulu.
Amathiphu wokupheka nokukhonza
Qinisekisa ukuthi ususa noma yikuphi ukuqubuka okukhulu noma okunzima kusuka emaqabungeni ase-kale ngaphambi kokungena ezincekeni ezinomlingo. Ukwenza ugqoke esitsheni esifanayo njengoba isaladi ingagcina kuphela ukuhlanza (izitsha ezingaphansi) kodwa futhi iqinisekisa ukuthi yonke imifino iphoqa zonke izinsalela zokugqoka okumnandi.