Ukuhlala unempilo isikhathi eside, kuzomele uzame ukudla kahle. Ama-Salads aphansi-khalori ayalungile hhayi kuphela kulabo abafuna ukuqinisa isisindo, kodwa nalabo abafuna ukuqinisa isimiso somzimba sokuzivikela.
Akudingeki ukuba ube umpheki wokulungisa izitsha zokudla okunjalo, ngoba isisekelo sabo cishe ngaso sonke isikhathi izithelo , imifino kanye nemifino. Ezinsukwini zanamuhla, kuye kwasungulwa izindlela eziningi zokupheka ezitholakalayo, okusiza ukugcwalisa umzimba ngezakhi eziyisisekelo eziqinisa futhi zivikele ukuvikela umkhuhlane.
Ukusetshenziswa kwama saladi aphansi-ikhalori okudlayo:
- Umzimba ungena ku-fiber inani elidingekayo ukunciphisa i-cholesterol, ukuthuthukisa isimo nomsebenzi wamathumbu nokuvimbela ukuthuthukiswa kwesifo senhliziyo.
- Ikhuthaza ukulahlekelwa isisindo.
- Yenza imisebenzi yama-antioxidants.
Ama-Salads aphansi kakhulu
AmaSaladi anengaphezu kuka-85 kcal nge-100 g ahlongozwe ngezansi.
Isaladi "Jabulela"
Izithako:
- isithombo - 350 g;
- isilimo esinamagatsha anamanzi - 100 g;
- ukhukhamba - ama-6 ama-pcs .;
- imifino - 30 g;
- ukhilimu omuncu ophansi - 3 tbsp. izinkezo;
- ijusi kalamula - 1 ithisipuni;
- usawoti.
Ukulungiselela
Shiya amaqabunga esilimo esidliwayo esinamagatsha anamanzi ngezicucu eziningana bese uwamboza ngezansi kwesitsha, kusuka phezulu uphulukise ukuphakama kwesilinganiso se-plate ye-radish kanye nekhukhamba. Hlanganisa ukhilimu omuncu ngamakhambi aqoshiwe kanye nosawoti. Thela lokhu mass phezu imifino bese ufafaze kancane ijusi kalamula.
Isaladi "Emagqumeni"
Izithako:
- ubisi obomvu - 150 g;
- anyanisi - ama-2 ama-pcs .;
- utamatisi - 9 ama-pcs .;
- i-parsley - 40 g;
- i-dill - 20 g;
- pepper, usawoti.
Ukulungiselela
Senza i-refueling kusuka ku-yogurt, ngoba lokhu sengeza i-dill echotshoziwe, i-pepper emhlabathini, usawoti futhi isishaya ngokushesha. Bese ugcwalisa ingxube elungiselelwe utamatisi oqoshiwe kanye anyanisi. Ngaphambi kokudla, isaladi kufanele iqhutshwe kahle.
Iladididi yemifino ephansi
Isaladi "Izimangaliso"
Izithako:
- utamatisi - ama-3 ama-pcs .;
- iklabishi omhlophe - 350 g;
- ukhukhamba - izingcezu ezintathu;
- izaqathe - ucezu olulodwa;
- i-dill - 40 g;
- amafutha omnqumo - 2 tbsp. izinkezo;
- ijusi kalamula - 1 tbsp. isipuni.
Ukulungiselela
Izaqathe, ukhukhamba, grate iklabishi ku-grater ephakathi. Sika utamatisi ube yiziqephu eziphakathi. I-Dill ifake kahle. Beka yonke imifino esitsheni esisodwa, uthele ngejamu likalamula, inkathi ngamafutha uhlanganise.
Isaladi "I-Aerial"
Izithako:
- utamatisi - ama-7 ama-pcs .;
- Pepper yesiBulgaria - ama-3 ama-pcs .;
- i-cranberry-50 g;
- Basil - 40 g;
- amafutha omnqumo - 3 tbsp. izinkezo;
- ijusi kalamula - 3 tsp.
- usawoti.
Ukulungiselela
Ekuqaleni, ama-cranberries afafazwa ngejamu likalamula kanye namafutha omnqumo ngokungeziwe kwe-ground basil. Bese sinewosawoti futhi siwavimbele ngokucophelela ukuchoboza amajikijolo. Ngalesi sikhathi sokugqoka ngemifino eqoshiwe.
Amakhadidididi aphansi akhalori amahle kakhulu
Isaladi "I-Rainbow"
Izithako:
- kiwi izithelo - 5 pcs;;
- ibhanana - izingcezu ezimbili;
- ikhasi - izingcezu ezingu-3;
- i-tangerine - ama-4 ama-pcs .;
- i-yoghurt - 300 g;
- isinamoni - ukunambitha.
Ukulungiselela
Ipeysi ehlutshiwe kanye ne-kiwi kufanele igawulwe ngam cubes amancane, futhi ibhanana - emibuthaneni, amapheya , ngendlela, ungakwazi ukubheka ku-grater enkulu, lokhu sekuvele kuthanda kwakho. Sinqamula izingcezu ze-mandarin ngokucophelela ukuze yonke ijusi ingaphumeleli (uma ama-tangerines amancane, kungcono ukusebenzisa izinhlamvu ezigcwele). Emgodini ojulile sibeka zonke izithelo, bese sifafaza kancane nge sinamoni, uthele nge yogurt uhlanganise.
Isaladi lokuhamba
Izithako:
- ama-mushroom - 300 g;
- ikhasi - izingcezu ezimbili;
- utamatisi - ama-4 ama-PC.;
- brynza - 160 g;
- amafutha omnqumo - 3 tbsp. izinkezo.
Ukulungiselela
On umlilo omncane upheke amakhowe, cishe imizuzu engu-12. Khona-ke amakhowe akhuphukile anqunywe ngesigamu, futhi uma amakhowe ekhulu, izingxenye ezine. U-Brynza no-utamatisi kufanele banqunywe ama-cubes, futhi i-pepper kufanele ihlukaniswe. Ukudla okulungiselelwe kuhlanganiswe nokwengezwa kwamafutha omnqumo.