Saladi wolemera kwa zakudya zabwino

Saladi wolemera kwa zakudya zabwino

Chimodzi mwa zinthu zofunika kwambiri, mukamatsatira zakudya kuti muchepetse thupi kapena kukhala ndi moyo wathanzi, ndikuphatikiza mbale ya saladi muzakudya, makamaka pa nkhomaliro ndi chakudya chamadzulo.

Saladi ndi mbale zosunthika zomwe zitha kukhala zokhwasula-khwasula zomwe mungatenge kulikonse panthawi yantchito.

Komabe, kukonzekera mbale yabwino komanso yathanzi ya saladi sikophweka, ndikofunikira kuti mukhale ndi zosakaniza zosakaniza zomwe zimathandizira thanzi labwino monga momwe akulangizira akatswiri a zakudya.

Choncho, pokonzekera saladi yathanzi komanso yothandiza, tiyenera kuganizira izi:

*Mbale ya saladi iyenera kukhala ndi mitundu ingapo posintha zomwe zilimo.
* Saladi iyenera kukhala ndi mawonekedwe osiyanasiyana monga chotafuna, chofunkha, chowuma, chonyowa komanso chofewa.
* Payenera kukhala kutentha, kutsekemera ndi acidity ya saladi.
* Zosakaniza za mbale ya saladi ziyenera kugwirizana.
*Pasapezeke zowonjezera zokometsera kapena masukisi ku saladi.

Ndipo pokonzekera mbale ya saladi, komanso malinga ndi malangizo a akatswiri a zakudya, samalani kuti muwonjezere zosakaniza izi:

Mapuloteni

Mapuloteni ndi ofunikira pakukula ndi kukula kwa thupi pamene akukonzekera mbale ya saladi. Mukhozanso kuwonjezera magawo a nsomba zopanda mafupa kapena nsomba za salimoni, nsomba ya tuna kapena mazira owiritsa.

masamba

Saladi yanu iyenera kukhala ndi mitundu ingapo ya ndiwo zamasamba, ndipo musalole letesi ndi broccoli kugonjetsa masamba ena obiriwira.Mukhoza kuwonjezera masamba obiriwira monga sipinachi, komanso masamba ena obiriwira monga nandolo, nyemba zobiriwira, ndi kabichi.

mafuta abwino

Mafuta athanzi amafunikiranso mu saladi.Amathandizira kukweza mafuta m'thupi komanso kulimbikitsa thanzi la mtima.Sikuti mafuta athanzi amabwera ngati mafuta okha, koma mapeyala, mtedza (monga mtedza, pistachios, ndi amondi) ndi nsomba zamafuta (monga salimoni) akhoza kuwonjezeredwa ku saladi yanu kuti muwonjezere kukoma ndi mawonekedwe.

Zipatso zouma ndi mbewu

Zipatso zouma ndi mbewu zimatha kuwonjezera ma antioxidants, fiber ndi mapuloteni ku saladi yanu, ndipo mutha kuwonjezera zosakaniza monga zoumba, nthanga za chia, mbewu za mpendadzuwa, ndi masiku.

Mkate wonyezimira wa tirigu wonse

Ndipo ngati mukufuna, mutha kuwonjezera ma cubes a chotupitsa kapena mkate wopanda tirigu wonyezimira ndi saladi. Chifukwa chake, muli ndi mbale yokhala ndi thanzi labwino komanso yopindulitsa kwa thupi.

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