Kuti mukhale wathanzi kwa nthawi yaitali, muyenera kuyesetsa kudya bwino. Ma saladi ochepa kwambiri ndi abwino kwa iwo omwe amafuna kuyesetsa kuchepetsa kulemera kwawo, komanso kwa iwo amene akufuna kulimbikitsa chitetezo cha mthupi.
Simukusowa kukhala wophika kuti mugwiritse ntchito zakudya zimenezi, chifukwa nthawi zonse zimakhala zipatso , masamba ndi masamba. Masiku ano, maphikidwe ambiri a saladi otsika saladi apangidwa, kumathandiza kuti thupi lizikhala ndi zinthu zofunika zomwe zimalimbikitsa ndi kuteteza chitetezo.
Kugwiritsira ntchito zakudya za saladi zochepa:
- Thupi limalowa m'zigawo zofunikira kuti kuchepetsa cholesterol, kusintha boma ndi ntchito ya m'matumbo ndikuletsa kukula kwa matenda a mtima.
- Amathandizira kuchepa.
- Chitani ntchito za antioxidants.
Saladi yamchere kwambiri
Saladi yosakhala ndi 85 kcal pa 100 g ndiyi pansipa.
Saladi "Kondwerani"
Zosakaniza:
- radish - 350 g;
- udzu winawake - 100 g;
- nkhaka - ma PC 6;
- masamba - 30 g;
- otsika mafuta wowawasa zonona - 3 tbsp. makuni;
- madzi a mandimu - supuni 1;
- mchere.
Kukonzekera
Siyani udzu winawake wa masamba mu zidutswa zingapo ndikuphimba ndi pansi pa mbale, kuchokera pamwamba kutsanulira kunja makulidwe a radish mbale ndi nkhaka. Sakanizani wowawasa kirimu ndi finely akanadulidwa zitsamba ndi mchere. Thirani nyembayi pa masamba ndi mopaka pang'ono kuwaza ndi mandimu.
Saladi "Pamapiri"
Zosakaniza:
- mkaka wophika - 150 g;
- anyezi - ma PC 2;
- tomato - 9 ma PC;
- parsley - 40 g;
- katsabola - 20 g;
- tsabola, mchere.
Kukonzekera
Timapanga mafuta kuchokera ku yogurt, chifukwa cha izi timayika katsabola, tsabola, mchere ndikuwomba mwamsanga. Kenako lembani okonzekera kusakaniza ndi finely akanadulidwa tomato ndi anyezi. Musanayambe kudya, saladi iyenera kuyendetsedwa bwino.
Ma saladi ochepa a kalori
Saladi "Zozizwitsa"
Zosakaniza:
- tomato - 3 ma PC;
- kabichi woyera - 350 g;
- nkhaka - zidutswa zitatu;
- kaloti - 1 chidutswa;
- katsabola - 40 g;
- mafuta a azitona - 2 tbsp. makuni;
- madzi a mandimu - 1 tbsp. supuni.
Kukonzekera
Kaloti, nkhaka, kabati kabichi pa sing'anga grater. Dulani tomato mu magawo osakasa. Katsabola finely kuwaza. Ikani masamba onse mu chidebe chimodzi, kutsanulira ndi madzi a mandimu, nyengo ndi mafuta ndi kusakaniza.
Saladi "Mlengalenga"
Zosakaniza:
- tomato - ma PC 7;
- Tsabola wa Chibugariya - ma PC 3;
- kiranberi-50 g;
- basil - 40 g;
- mafuta a azitona - 3 tbsp. makuni;
- madzi a mandimu - 3 tsp.
- mchere.
Kukonzekera
Poyambirira, cranberries ndi owazidwa ndi mandimu ndi mafuta ndi kuwonjezera pa nthaka basil. Ndiye ife mchere ndi mosamala kuti tisawononge zipatso. Ndi nyengo yokometsetsayi ndi masamba odulidwa bwino.
Ma saladi otsika kwambiri a calories
Saladi "Utawaleza"
Zosakaniza:
- kiwi chipatso - 5 pcs;;
- nthochi - zidutswa ziwiri;
- peyala - zidutswa zitatu;
- tangerine - ma PC 4;
- yoghurt - 300 g;
- sinamoni - kulawa.
Kukonzekera
Mapeyala ndi kiwi zowonongeka zimayenera kudulidwa muzing'ono zazing'ono, ndi nthochi - m'magulu, mapeyala , mwa njira, mutha kuyang'ana pa grater yaikulu, izi ndizo momwe mumakonda kale. Timadula magawo a mandarin kuti mosamala kuti madzi onse asatuluke (ngati tangerines ndi ochepa, ndi bwino kugwiritsa ntchito magawo onse). Mu chidebe chakuya ife timayika zipatso zonse, ndiye mopepuka kuwaza ndi sinamoni, kutsanulira mu yogurt ndi kusakaniza.
Saladi yaulendo
Zosakaniza:
- maluwa - 300 g;
- tsabola - zidutswa ziwiri;
- tomato - 4 ma PC.;
- brynza - 160 g;
- mafuta a azitona - 3 tbsp. makapu.
Kukonzekera
Pa moto wapang'ono wophika bowa, pafupi maminiti khumi ndi awiri. Ndiye bowa wofiira amadulidwa pakati, ndipo ngati bowa ndi lalikulu, ndiye mbali 4. Brynza ndi tomato ayenera kudulidwa mu cubes, ndipo tsabola iyenera kudula. Zakudya zokonzedwera zimasakanizidwa ndi kuwonjezera mafuta a maolivi.