Ithute ho etsa Saladi e phetseng hantle
Ho ja salate ke tsela e ntle ea ho thibela takatso ea lijo le ho eketsa limatlafatsi ho lijo tsa hau. Empa ho itšireletsa kahare ea salate eo (kapa friji ea hau) ke lijo tsa salate tse ka etsang hore mafura a hao le khalori li fumane ho feta kamoo u tsebang kateng. Boloka salate ea hau e tlaase le lijo tsa salate tse phahameng ka ho khetha metsoako e bohlale.
Mokhoa oa ho ntlafatsa phepo ea lijo
Sebakeng sa salate, nka nakoana ho sheba khetho pele o qala ho lokisa platebe ea hau e le hore u se ke ua etsa liphoso tse tloaelehileng tsa salate .
Ha o qala ho bokella salate ea hau, khaola hangata meroho e nang le makhasi a tlaase . Leka ho nka hoo e ka bang likarolo tse tharo le bone tsa plate ea hau le meroho, kahoo u tla ba le sebaka se tlase sa lintho tse phahameng.
Saladi NutritionTip : Fetola lettuce la iceberg bakeng sa meroho e mongobo, e kang lettuce ea Roma kapa sipinake, ha ba ntse ba paka ka li-vithamine tse eketsehileng le liminerale.
Ebe u ikemiselitse ho eketsa li-veggies ho salate ea hau ho e fa sekhahla le mmala.
Mokhoa oa lijo tsa salate Tlhahiso : Lijo tse ling tse nang le phepo e ntle kahare ea salate li boetse li le mafura haholo le a maholo ka ho fetisisa mafura le lik'halori.
- li-beet
- pelepele
- kofi e khubelu
- lihoete
- tamati
- likomkomere
- linaoa
- ea hlaha
- eiee
- lierekisi
- li-mushroom
Haeba u e-s'o je litholoana ka salate ea hau, leka ho eketsa cranberries, likarolo tsa tangerine, fragole tse nang le lisiloeng, li-apple kapa lipepa tse khubelu. Ba tla eketsa monate oo u ka o hloloheloang haeba u tsamaea ntle le ho apara, 'me ba tla matlafatsa lijo tsa salate, hape.
Lintho tse nang le phepo e nepahetseng ea Saladi Litlhōrō
Ho fokotsa mona mme ho fafatsa moo ho ka lebisa lik'halori tse ngata haholo.
Nahana ka palo ea lik'halori tsa tse ling tsa li-toppings tse tloaelehileng tsa salate:
- chow mein noodles (½ senoelo) - li-khalori tse 118
- linōko (1 Tbsp) - lik'hilojule tse 50
- kaseke e tloaelehileng ea cottage (senoelo sa ½) - lik'hilojule tse 116
- li-pepperoni lilae (1 oz.) - lik'hilojule tse 140
- li-noodle tse halikiloeng (senoelo sa ½) - lik'hilojule tse 172
- marinated artichoke hearts (1 oz.) - 60 lik'hilojule
- salate ea litapole (senoelo sa ½) - lik'hilojule tse 179
- salate ea tuna (½ senoelo) - lik'hilograma tse 192
- blue chisi (1 oz) - 100 lik'hilojule
Hangata salate kapa pasta e na le meo e mengata (e fanang ka lik'hilojule tse 100 ka horase). Tlosa senoelo sa halofo ea salate ea macaroni kapa salate, 'me u tla eketsa lik'hilojule tse makholo salate ea hau ka lekhetlo le le leng le oeleng swoop.
Croutons e ka eketsa lik'hilojule tse 90 ka senoelo sa halofo. Hangata croutons e entsoeng ka maiketsetso e na le mafura a mangata 'me e ka' na eaba e tebile ka ho teba. Haeba u sa khone ho ba le salate ntle le bona, senya banyalani ba bang feela mme u ba jale hohle holim'a salate ea hau; u tla fumana tse ling tsa crunch le tatso le lik'hilojule tse seng kae.
Cheese ea Cheddar ke ntho e ngata eo batho ba bangata ba e fafatsa ka saladi ea bona ntle ho monahano. Empa hase khetho e nepahetseng hantle, kaha boholo ba lik'halori tsa eona bo tsoa mafura. Likhase tse peli tsa tablespoons tsa cheddar chisi li fana ka lik'hilojule tse 114 tse hlabang. Haeba u sa khone ho re che, u etse bonnete ba hore u sebelisa cheese e shredded. Ho bonolo ho hasana hohle salate ea hao mme ka lebaka leo u ka 'na ua sebelisa tlaase. Kapa, nahana ka ho leka chisi e matla, e kang Parmesan kapa feta, kaha chelete e nyenyane haholo e tsamaea ka tsela e telele.
Li-beet tse marinate, meroho e tsoakiloeng ka marinated, tamati le likomkomere salate, rantipole le salate ea morara oa morara, le salate ea linaoa tse tharo e lokela ho nkoa ka tekanyo.
Hangata li koahetsoe ka oli. Ha mafura a "oli" a oli a mohloaare a fana ka melemo, lik'hilojule tsa hae li lekana , hape, kahoo ho ka khoneha ho ba le ntho e ngata haholo.
Mokhoa oa lijo tsa salate Tlhahiso: Bolela khetla ea li-tortilla tse halikiloeng haeba u fumana salate ea taco; khetla feela e tšela lik'hilojule tse ka bang 300.
Etsa Saladi e Phetseng hantle le Protheine
Ho etsa hore salate ea hau e khomarele likhopo tsa hau, ke habohlokoa ho eketsa metabolism-ho matlafatsa protheine . Tse ling tse ntle tsa liprotheine ke:
- mahe a phehiloeng ka thata
- makhooa a mahe
- khōho e halikiloeng
- li-shrimp tse phehiloeng kapa tse chesang
- saalm e halikiloeng
- e entsoeng ka letsoai la Turkey
- tuna e nang le metsi
Mokhoa oa lijo tsa salate Tlhahiso: Salmone e fana ka omega-3 fatty acids, e etsang hore e be khetho e ntle ho ntlafatsa bophelo bo botle ba pelo ha o fumana matla a protheine.
Haeba u sa je nama, hopola hore u ka fumana liprotheine tse tsoang lijong tse ling tsa lijo tsa salate tse kang:
- tofu
- lentile
- linaoa tsa garbanzo
- linaoa tse ntšo
Tse ling tsa lijo tse seng nama, tse kang walnuts, lialmonde le li-avocado, li fana ka liprotheine le mafura a monate. Sheba likarolo tsa hau, leha ho le joalo - lik'halori tse ka avocado , mohlala, li ka senya lijo tsa hau.
Mokhoa oa lijo tsa salate Tlhahiso: Khetha linate tse khethiloeng ka holim'a slivered kapa e le hore u tle u li alafatse kahare ea salate ea hao, ka hona, sebelisa ka tlase.
Salad Ho apara Nutrition
Khetho ea hau ea ho apara e ka etsa kapa ea senya kakaretso ea salate ea hau. Mefuta e meng ea liaparo tse monate e eketsa lik'hilojule tse makholo le ligrama tse ngata tsa mafura a mangata. Esita le ho apara oli ea mohloaare ho na le mafura a mangata (le hoja e le mofuta o motle oa mafura).
Haeba u na le boikemisetso ba ho khaola lik'hilojule tsa salate ea hao, tlohela ho apara ka ho feletseng. Squeeze lero la lero la lemone holim'a salate ea hau bakeng sa sekhahla se monate sa citrus kapa u se ke ua ja salate feela. Haeba o eketsa lisebelisoa tse monate, u ke ke ua hloloheloa mafura a mangata.
Haeba kannete u rata ho apara, tsamaea le vinaigrette. Eketsa halofo ea seo u ka se kenyang hangata ho fokotsa mafura a hao. U ka boela ua etsa vinaigrette ea hau ka lik'hilojule tse seng kae, le hoja litsebi tsa lijo li le hlokolosi.
Mongoli oa Cookbook Katie Workman o fana ka tlhahiso ea hore u ka eketsa lisebelisoa tse kang litlama, mosetareta, shallots kapa li-eiee ho eketsa tatso ntle le lik'halori. Empa o re u ka khona ho ea ho fihlela joale ha u ntse u sa eketsa karolo ea metsi ea ho apara.
O boetse o re o ka eketsa metsi karolong ea hau ea ho apara ho khaola matla a ho apara le ho boloka lik'halori. O re e ka ba swap e makatsang, leha ho le joalo, hobane e ka thibela emulsion. "Bakeng sa oli e 'ngoe le e' ngoe e 3 ea oli ea mohloaare u ka eketsa metsi a 1 a thispone, empa etsa bonnete ba hore u sisinya vinaigrette hantle pele u apara le ho lahlela salate."
Mosebetsi o fana ka vinaigrette ea khale (ho apara liaparo tsa salate) ho sebetsa le ho boetse o fana ka litlhahiso tse tharo tse kholo le tse bonolo tse tala tsa salate ho leka ka tlung ea hau.
Lentsoe le Tsoang ho
Re rata salate ho! Empa re boetse rea tseba hore hase salate e 'ngoe le e' ngoe e phetseng hantle. Etsa liqeto tse bohlale ho matlafatsa meroho ea hao, fumana matla a protheine, 'me u thabele mafura a phetseng hantle ha u haha salate ea hau. Ho ja salate e phetseng hantle e phethehileng ho ka ba letsete le leholo moralo oa nako e telele oa bophelo bo botle le bophelo bo botle.