Kaofela ha rōna re bile teng ka sekotlolo se tletseng meroho, toppings ea setso, 'me ho sa tsotellehe hore na ke eng ... Ha re tobana le eona, bohle re hloka ho ja li-veggies tse ngata, 'me salate ke tsela e ntle ea ho eketsa meroho e makhasi le lijo tse ling tse phetseng hantle ho lijo tsa rona. Empa hangata salate ea setso e monate, e qetella tafoleng ea rona ebe e lula lihatsetsing tsa rona feela ho shoa lefu le liehang.
Ka hona, re ka eketsa pizzazz joang likapeng tsa rona le ho etsa hore bana ba rona ba thabele le bona? Senotlolo ke mefuta-futa e sa tšoaneng. Re utloile hore ka nako e 'ngoe salate ea rona e qetella e le karolo e nang le lik'halori tse ngata haholo ha re eketsa li-toppings tse ngata haholo. Kahoo, nka pentšele 'me u qale lethathamo la li-toppings tseo u li ratang haholo. Re tla bua ka lisebelisoa tse ling tse tla tsamaisa salate ea rona ka phepo e nepahetseng ho e-na le lik'halori tse mafura.
Leafy Greens
Ntlha ea pele, motheo oa salate ea rona. E 'ngoe ea litsela tse ntle ka ho fetisisa tsa ho eketsa phepo ea salate ke ka ho qala ka meroho e makhasi e le motheo oa salate ea hau. Lettuse leo la leqhoa le na le mavithamine a mangata ka har'a lona joaloka leqhoa ka metsing. Ka hona, lebisa tlhokomelo lefats'eng le lefifi le nang le li-vithamine (A, C, le K ka ho khetheha) hammoho le li-antioxidants le limela tse ling tsa phytochemicals (limatlafatsi tse sa hlokeng mmele, empa li na le melemo e nepahetseng ea bophelo bo botle).
Meroho e mehlano e meholo e nang le makhasi a ho eketsa salade ea hau ke ena:
- Sepinichi
- Kale
- Lethase la romaine
- Arugula
- Baby beet e tletse
Lihlahisoa tse kholo
Hangata ha u nahane ka lijo-thollo li salate, empa ho eketsa lijo tsena tse phehiloeng ho ka tlisa phepo e ngata (haholo-holo fiber le li-vithamine tsa B) ka salate ea hao ha u ntse u eketsa botlalo le mefuta e mengata.
Lintho tsena tse hlano tse latelang ke mekhoa e tloaelehileng le e phetseng hantle meroaneng ea hao e makhasi.
- Quinoa
- Raese e Brown
- Bulgur
- Harese
- Farro
Protein Punch
U se ke ua lumella salate ea hao hore e lutse ka lehlakore; etsa hore e be ketsahalo ea bohlokoa! Ho eketsa setho sa protheine se omeletsoeng salate ea hao ke tsela e ntle ea ho nka sejana sena ho ea bohareng ba poleiti. Li-protheine tsena li tla etsa hore salate ea hao e be phihlelo e khotsofatsang, e phetseng hantle.
- Salemone
- Khoho (e halikiloeng kapa e phehiloeng, e natefetsoeng)
- Shrimp
- Mahe a phehiloeng
- Lierekisi tse nonyana
- Li-ammonde (tse teteaneng, tse senyehileng, kapa tse feletseng)
- Peō ea soneblomo
- Linaoa tse ntšo
Mefuta e sa tšoaneng ea Veggie
Na taba ea ho ja salate e ne e se ho eketsa li-veggies tse ngata ?! Kahoo u 'ne u' em. Monyetla oa li-veggies tse eketsehileng ha li sa feleng, empa mona ke likhopolo tse 'maloa tse tsamaisang phepo e nepahetseng. Lijo tse mongobo kapa tse phehiloeng, tse entsoeng kapa tse teteaneng, likokoana tsena li tšela ka tatso le phepo e nepahetseng.
- Lipontšo
- Litamati
- Poone
- Litapole tse monate
- Broccoli
- Liiee tse khubelu
- Likomkomere
- Lihoete tsa pula
- Pelepele ea tšepe
- Li-mushroom
- Mehloaare
- Kholifolaoa
Litholoana Tse monate
U se ke ua lebala litholoana! Litholoana ke tlatsetso e kholo ho salate e phetseng hantle. Ka linako tse ling ho eketsa litholoana ho bonahala e le motsoako o sa tloaelehang, empa e hlile e le tsela e ntle ea ho paka ka mefuta-futa e mengata le phepo e nepahetseng.
- Citrus
- Liapole
- Liperekisi
- Likharenate li-arile
- Monokotšoai
- Litholoana tse omisitsoeng (li-craisins, morara o omisitsoeng, mangoe)
Hona ho thoe'ng ka ho apara ?
Ho na le dikgetho tse ngata tse phetseng hantle moo. Ho tswa ho li-vinaigrettes tse nang le oli e nang le oli e nang le asene, ho na le menyetla e sa feleng joaloka salate ea salate. Etsa bonnete ba hore u sebelisa tekanyetso. Hape ho sebeletsa ho apara ka lehlakoreng le leng ho u thusa hore u be le matla a ho laola hore na e mong le e mong o loma nako e kae.
A re hlahlobeng
- Qala ka meroho e nang le makhasi a tletseng limatlafatsi
- Eketsa ka lijo-thollo tse sa tšoaneng
- Paka e latelang ka protheine
- Tlosa litlhapi
- 'Me ho qetela empa ho se hokae, qeta ka litholoana tse ling!
Kahoo, khetha likhetho tsa hau tse 'maloa lethathamong mme u lumelle lero la hau la pōpo hore le phalle! Palesa ea hau e tla leboha le bana ba hau!