Ngati mukanafuna saladi yabwino kuti mutumikire ndi chakudya chamadzulo a Khrisimasi, izi zingakhale zotsutsana kwambiri. Koma ndi zokongola komanso zotsitsimutsa chaka chonse, makamaka kumapeto kwa chilimwe pamene zukini sizingokhala mu nyengo, koma zotsika mtengo komanso zochulukirapo.
Mbalame yamakomamanga imapanga maonekedwe abwino komanso okoma kwambiri. Nthawi zina mukhoza kupeza mbewu za makangaza omwe achotsedwa kale ku chipatso, mu makapu ang'onoang'ono, mu firiji yokonzedwa masamba. Ndipo ndithudi mukhoza kugula chipatso ndikudzichotsa nokha ngati icho sichiri chosankha. Ichi ndi chowonadi chenicheni cha saladi.
Chimene Mufuna
- 1 lalikulu zukini
- 2 makapu mwana arugula
- 1/2 chikho makangaza
- Kwa Vineigrette ya Lemon:
- Supuni 2 timadzi timadzi
- Supuni 1 supuni ya vinyo wosasa
- Supuni 3 mafuta azitona (owonjezera namwali)
- Dulani mchere ndi tsabola wakuda kuti mulawe
- 1 lalikulu shallot (thinly sliced)
- Supuni imodzi yatsopano yachitsulo (akanadulidwa)
- Supuni 1 yatsopano oregano (akanadulidwa)
Momwe Mungapangire Izo
Pogwiritsa ntchito masamba peeler, kudula lengthwise pansi pa zukini kuti apange woonda lathyathyathya n'kupanga, kusinthasintha zukini kuti mupitirize kukhala wochepa thupi m'mphepete mwa zobiriwira magawo ambiri. Komanso mutembenuzire kuti musadulire pakati ndi mbewu.
Ikani zitsamba za zukini mu mbale yaikulu. Onjezerani arugula ndi theka la makangaza makangaza.
Katsani kakang'ono, kuphatikiza madzi a mandimu, viniga wosakaniza, mafuta a mchere, mchere ndi tsabola, shallots ndi timbewu tatsopano komanso oregano. Sakanizani kuti muphatikize, kutsanulira kuvala pa saladi, ndi kuponyera kuti muphatikize. Fukani pa mbewu za makangaza ndi otsala.
Kodi ubwino wa makangaza ndi ubwino wanji?
"Mapindu a makangaza ndi osawerengeka. Kuwonjezera pa kukhala ndi thanzi labwino, makangaza ndi okoma komanso makangaza amakhalanso ndi antioxidant, antiviral ndi antitumor properties. Amatchulidwa kuti ali ndi mavitamini ambiri, chifukwa amapezeka ndi vitamini A, vitamini C, ndi Vitamini E, komanso folic acid Chipatsochi chimakhala ndi antioxidants katatu monga vinyo kapena tiyi.
Mapomegranati amadziwika makamaka pofuna kuchiza mavuto okhudzana ndi mtima komanso kukhala ndi ma circulation oyenerera komanso wathanzi. Mapindu ena azaumoyo ndi ochiritsa matenda a m'mimba, khansara, matenda a mano, osteoarthritis, kuchepa kwa magazi ndi shuga.
Mapindu a makangaza angasangalatse powadya m'njira zosiyanasiyana. Mukhoza kuwatenga ngati madzi kapena mutha kudya mbewu zake, madzi, phala, timadzi tokoma kapena tizilombo. "
Ngati mukukonda mitundu iyi ya saladi, yesani zukini Zakudyazi kapena " zofila " pogwiritsa ntchito mpweya! Nawa makina atatu opambana omwe ndayesera. Kenaka fufuzani maphikidwe awa okoma ndi osangalatsa kuti mupange ndi ana.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 95 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 18,868 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 2 g |