Saladi iyi yozizira ndi wokondedwa wa chilimwe. Nkhaka, tomato, basil, anyezi wofiira, ndi vinaigrette ya balsamic yapamwamba imapanga zakudya zam'mbali za chilimwe zomwe zimakhala bwino kwambiri pakagwiritsidwa ntchito pa bedi la arugula . Nkhaka ndizimva ludzu komanso zotsutsana ndi kutupa , tomato ndi olemera kwambiri mu lycopene, ndipo basil ndi antioxidant yomwe imakhulupirira kuti imakhala ndi anti-kansa komanso mankhwala ophera tizilombo.
Chimene Mufuna
- 4 Kirby kapena 2 nkhaka za Perisiya, amagawanika muzungulira 1/4-inch
- 2 beefsteak kapena 3 plum
- tomato , dulani mu wedges
- 1/2 wamng'ono wofiira anyezi, sliced woonda kwambiri
- 1 clove adyo, akanadulidwa bwino kwambiri
- 1 chikho chamatabwa masamba
- Supuni 1
- mafuta owonjezera a maolivi
- Supuni 2 tiyi basamuki viniga
- mchere wamchere ndi tsabola watsopano
Momwe Mungapangire Izo
- Sungani zopangira zonse pang'onopang'ono mu mbale yopanda banga kapena kapu ya galasi.
- Kutumikira mwamsanga kapena kumangoyamba poyamba.
Malangizo ndi Kusiyanasiyana
- Sikuti mumangokhalira nkhaka za Kirby kapena Perisiya, malinga ngati iwo alibe mbewu. Popanda kutero, tengani kamphindi kuti mutenge nyembazo musanayambe kukonzekera saladi ndipo mvetserani kukula kwake mukakhala m'malo. Makonde a Kirby ali pafupifupi masentimita asanu m'litali, pamene Aperisi akhoza kukhala ochuluka kuposa mainchesi awiri. Osalowetsa nkhaka zazikulu kwa Aperisiya osasintha miyezo ina.
- Mukhoza kudula masamba osadutsa, koma musawonjezere zofunda mpaka mutakonzeka kutumikira. Kuwonjezera apo posachedwa kudzasintha nkhakazo ndi mushy. Ngati mukufuna kuthira saladi musanayambe kutumikira, chitani mwachidule ngati n'kotheka, mutangotenga nthawi yokwanira kuti mubweretse kutentha kwanu.
- Kagawani kapena kang'anani mwatsopano muzing'ono zochepetsetsa kuti zikhale zabwino komanso zokambirana.
- Mukhoza kugwiritsa ntchito vinyo wa apulo cider kapena vinyo wofiira ngati mulibe viniga wosasa, koma vinyo wosasa ndi woyenera kupita kumsika.
- Mukhoza kuwonjezera tchizi - makamaka feta - ngati simutsata zakudya zopanda mkaka.
- Mukadula nkhaka ndi tomato, zimakhala zosavuta kusangalala ndi saladiyi poziika ndi mkate wambiri .
- Sinthani mawonedwe a saladi powonjezera tomato ang'onoang'ono a chitumbuwa m'malo mwa phwetekere.
- Ngati ndinu okonda Dash Diet, njirayi ikugwirizana ndikutsatira malamulo onse. Dash Diet imalimbikitsa kuwona zakudya zathanzi - mbewu zonse , mapuloteni ofewa, zophimba, ndi zipatso. Amaperekanso mkaka wambiri wamafuta. Chotsani vinyo wofiira watsopano m'malo mwa viniga wosakaniza ndipo onetsetsani kuti mukulima nkhaka.
- Sikuti mumangokhalira kupanga saladiyi m'chilimwe. Ndani sakonda saladi chaka chonse? Koma ndi bwino pamene tomato ndi nkhaka ziri pazitsamba zawo zatsopano.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 110 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 94 mg |
| Zakudya | 17 g |
| Matenda a Zakudya | 8 g |
| Mapuloteni | 5 g |