Maiko a Mediterranean ali otchuka chifukwa cha maphikidwe awo abwino chifukwa chothandiza ndi chokoma mbale. Saladi yachi Greek ndi imodzi mwa mapepala a Mediterranean cuisine. Zakudya za caloric za Greek saladi sizitali, choncho zingagwiritsidwe ntchito pakudya zakudya.
Phindu la Saladi ya Chigiriki
Popeza saladi ya Chigiriki imaphatikizapo masamba atsopano (nkhaka, tomato, tsabola wokoma, anyezi), masamba a saladi, maolivi, tchizi ndi azitona zakuda, mbale iyi ili ndi mavitamini ambiri. Zakudya zosagwirizana bwino za Greek ndi zomwe zili ndi mapuloteni, mafuta ndi zakudya, kotero mbale iyi imatha, imapatsa mphamvu, koma imasiya kupweteka mmimba.
Pafupifupi zigawo zonse za saladi ya Greek zimakhala ndi antioxidant, zomwe zimathandiza kuti thupi likhale lokonzanso. Kuchuluka kwa folic acid mu saladi kumathandiza kuonjezera kutulutsidwa kwa endorphins - mahomoni a chimwemwe.
Ndi ndalama zochuluka ziti mu saladi yachi Greek?
Zakudya zowonjezereka kwambiri mu saladi ya Greek ndizopangidwa monga brynza, mafuta a azitona ndi azitona. Mu 100 gramu ya kutumikira saladi iwo ali pafupifupi 60 kcal, pamene kawiri caloric zili mu Greek saladi ndi batala, brynza ndi azitona ndi 87 kcal.
Kuchepetsa kalori wokhudzana ndi Greek saladi ndizotheka chifukwa cha zidule zazing'ono, osati kupatulapo mafuta ambiri, komanso zosakaniza zokoma kwambiri. Mwachitsanzo, kuti achepetse kuchuluka kwa mafuta, akhoza kudzaza saladi kuchokera kumatope. Ndi njira iyi, mafutawa amagwiritsidwa ntchito mofanana, ndipo amafunika kwambiri.
Kuti muchepetse caloriki chifukwa cha brynza, mukhoza kuwonjezera suluguni ku saladi ya Chigiriki. Zakudya zamtchire za tchizi ndi 240 okha, m'malo mwa 600 kcal kwa tchizi kuchokera ku tchizi. Ndipo kuti kukoma kwa tchizi mu saladi kunkakhala kolimba, kungathe kusakanizidwa ndi adyo odulidwa 10 Mphindi asanayambe kudya.
Saladi Yowonongeka ya Chigiriki
Saladi ya Chigiriki ndi imodzi mwa zigawo za zakudya za Mediterranean, zomwe zimawoneka kuti zothandiza kwambiri
- kadzutsa - zipatso, zouma zipatso , mkaka, tchizi (sankhani 1-2 mankhwala);
- Chakudya chamadzulo chachiwiri - mtedza wambiri, avocado (sankhani mankhwala 1);
- Chakudya - Saladi ya Chigiriki, chifuwa cha mpunga ndi nkhuku;
- masana tchuthi, 2 zipatso, mtedza wambiri (sankhani mankhwala 1);
- chakudya - saladi ya Greek, mpunga, nsomba yophika.
Oletsedwa ndi zakudya za ku Mediterranean za zakudya zamchere, zamchere, zokoma ndi ufa, komanso shuga. Zina mwazinthu zopangidwa: mafuta a maolivi, nkhuku nyama, nsomba, mpunga, masamba, masamba, zipatso, mkaka wowawasa, masiku, tchizi, nkhwangwa ndi amondi.