Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 373
Amafutha - 27g
I- Carbs - 31g
Amaprotheni - 7g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-0
Izinkonzo 2
Ama-saladi angase abonakale njengendlela engcono kakhulu uma uzama ukudla okunempilo, kodwa ngezinye izikhathi angaba yisicupho sezinhloso zakho zokudla . Phakathi kwe-ushizi, ama-croutons, ama-chicken okuthosiwe, nokuthulula okunezinwele ezimnandi, isaladi ebonakala sengathi 'inempilo' ingaphelela kumafutha, i-calories, ne-sodium kunalokho okufunayo ngempela ekudleni.
Ukuze wenze isaladi enomsoco futhi enhle kakhulu engakusiza ukuba ufinyelele imigomo yakho yempilo, le saladi ilandela lemithetho jikelele yesithupha.
Okokuqala, qala ngesizinda semifino emnyama emifino. I-lettuce eluhlaza okwesibhakabhaka eluhlaza okwesibhakabhaka kakhulu emanzini futhi ayinalo umsoco omkhulu. Imifino emnyama, njenge- sipinashi , i- kale , ne-lettuce entwasahlobo inamavithamini amaningi, afana ne-vitamin K ne- iron , kune-ulethisi enemibala ekhanyayo.
Okulandelayo, engeza izithelo nemifino ehlukahlukene. Ukwengeza izinhlobo ezihlukahlukene zezithelo nemifino ozithokozayo kuzongeza amavithamini ahlukahlukene kanye nama- antioxidants , kanye nama-flavour textures nama-flavour. Futhi bakugcwalisa nge-fiber yabo nokuqukethwe okuphansi kwekhalori. Ngithanda ukufaka izithelo kuma saladi, njengezithelo zomvini namapheya kulokhu.
Iya kalula ngama-toppings aphezulu , njenge-ushizi, ama-croutons, amantongomane, nezithelo ezomisiwe. Ngakhetha i-feta cheese nama-pecans kule saladi. Ngenkathi enomsoco, futhi wengeze ama-calories (kanye ne-sodium uma kwenzeka ushizi), ngakho-ke umkhawulo wemali oyisebenzisayo.
Okokugcina, ungasebenzisi ukugqoka okwesibhodlela noma okunekhilimu. Zigcwele i-sodium ne-fat. Esikhundleni salokho, yenza ukugqoka kwakho okulula njenge-vinaigrette yebhasamisi kule saladi, noma uhambe ngamafutha omnqumo elula noviniga ukuze ugcine ama-calorie, ama-sodium, namafutha agcwele.
Izithako
- 6 izinkomishi spring mix ulethisi
- I-pear encane encane, enqotshiwe kancane
- 1/2 indebe yamagilebhisi abomvu, ngesigamu
- 1/4 indebe elibomvu u-anyanisi obomvu kakhulu
- 1/4 indebe ye-pecan halves
- 1/4 indebe feta ushizi
- 2 wezipuni oviniga balsamic
- 2 wezipuni amafutha omnqumo
- 1/2 ithisipuni uju
- gcoba pepper omnyama ophukile
Ukulungiselela
- Engeza ulethisi esitsheni esikhulu. Phezulu ngezingcezu eziphakathi kwamapulangwe, amagilebhisi, anyanisi, ama-pecans, nama-feta cheese.
Ngesitsha esincane, shayela ndawonye ukugqoka izithako. Thela phezu kwesaladi bese uphonsa ukuze ugqoke.
Hlukana phakathi kwamacwecwe amabili okuzosebenza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Sebenzisa noma yiluphi uhlobo lwe-ulethisi onalo, njenge-sipinashi yomntwana noma i-romaine. Okumnyama umbala, amavithamini amaningi kanye nama-antioxidants azoba nawo.
Zama le saladi ngama-alimondi noma ama-walnuts uma ungenayo i-pecans.
Ungafaka i-apula cider uviniga noma iwayini elibomvu uviniga uma ungenandaba neviniga yebhasamu.
Amathiphu wokupheka nokukhonza
Le isaladi iyiphunga njenge-isidlo sasemini, kodwa uma ufuna isidlo esinzima kakhulu, zama ukuyihlanza ngenhlanzi eboshwe noma inkukhu.
Uma uzobe usenza isaladi ngaphambi kwesikhathi, linda ukwengeza ukugqoka kuze kube nje ngaphambi kokuba ukhonze ukuze ungatholi.