Li-calories tse apereng liaparo tsa salate le bophelo bo botle Melemo ea bona
Sepheo sa ho apara salate ke ho ntlafatsa tatso ea metsoako ka hare. Ha hoa etsoa ho emisa salate kapa ho e hatella. Hangata, ho apara ka salate ho sebelisoa haholo 'me ho ka eketsa lik'hilojule tsa lijo haholo. Senotlolo sa ho apara liaparo tsa salate ke ho khetha mofuta o nepahetseng le ho boloka likarolo tsa hau li laoloa.
Ho na le mefuta e 'meli ea mantlha ea ho apara: li-vinegar (vinaigrette) le li-creamy tse thehiloeng, tse entsoeng ka mayonnaise, tranelate e bolila, yogurt, kapa buttermilk.
Ho apara ho ka khabisoa ka mefuta e fapa-fapaneng, ho akarelletsa mefuta e fapaneng ea asene, litlama, shallots, eiee, linoko, mosetareta le tsoekere.
| Balsamic Vinaigrette Nutrition Facts | |
|---|---|
| Ho Sebeletsa Molaetsa oa 1 Ho sebeletsa, hoo e ka bang likhasepo tse 2 (100 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 60 | |
| Li-calories tse tsoang ho Fat 41 | |
| Kakaretso ea Fat 4.5g | 7% |
| Saturated Fat 0.5g | 3% |
| Sodium e 350mg | 15% |
| Li-carbohydrates 2g | 1% |
| Litlhapi tse 4g | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Lik'hilojule le mafura li tla fapana haholo ka lebenkeleng tse rekiloeng ka salate. Ikemisetsa ho boloka karolo ea hau ho e 'ngoe le e' ngoe ea tšebeletso kapa likhaba tse peli tsa salate ea ho apara. Mokhoa ona o khethehileng oa salate, vinaigrette ea balsamic, o na le lik'hilojule tse fokolang ho feta mefuta e meng, e nang le hoo e ka bang 60 ho e mong.
Hlokomela hore e phahame ka sodium. Ha u batla ho apara salate sheba batho ba nang le sodium e tlaase haholo. Etsa hoo e batlang e le 250mg kapa ka tlaase ho sodium ka nako eohle.
Ho apara liaparo tse ntle ka ho fetisisa
Hangata liaparo tsa salate tse ntle ka ho fetisisa ke tse nang le oli hobane mefuta ena ea liaparo e entsoe ka mafura a phetseng hantle a pelo, a kang oli ea mohloaare , oli ea linate le oli ea canola.
Leha ho le joalo, hobane karolelano e tloaelehileng ea ho etsa vinaigrette ke likarolo tse tharo tsa oli karolo e le 'ngoe ea asene, esita le liaparo tse ntle ka ho fetisisa tsa salate li na le lik'hilojule tse phahameng. Ka hona, ke habohlokoa ho boloka u sebeletsa karolong e le 'ngoe.
Ha ho khoneha, iketsetse liaparo tsa hau e le hore o ka laola mafura, lik'halori le sodium.
Haeba u etsa liaparo tsa hao lapeng u ka fokotsa lintho tse ngata tsa sodium ka ho e latsoa ka lemon, lero le lenyenyane la lero la lamunu, kapa asene ea cider ea apole. U ka boela ua eketsa konofolo, li-scallions kapa shallots ho eketsa tatso le ho fokotsa oli e le hore lik'halori li theohe.
Ha u iketsetsa liaparo, etsa bonnete ba hore o li hlakola pele feela u sebelisa ho etsa bonnete ba hore metsoako ea emulsified hammoho. Haeba u apara karolo e le 'ngoe ea salate, u ikemiselitse ho boloka oli ea hau ho teaspoon kapa tse peli ebe ue kopanya le mofuta oa hau oa veine.
U ka boela ua fokotsa lik'hilojule tse sebelisoang ha u apara ka ho reka liaparo tse nang le litlhōrō tsa spritzer. Kapa u kenye salate ea hao karolong ea hao ea ho apara ho e-na le ho tšollela ho apara ka salate ea hau ho theola k'halori ea hau.
Har'a lebenkele le rekiloeng liaparo tsa salate, tse ling tsa khalori e tlaase tse nang le oli ke tsona tse ngotsoeng leseling . Ka tloaelo, mefuta ena ea ho apara e tla ba le metsi e le karolo ea pele. Li akarelletsa Setaliana sa balsame le se bonolo. Bala kamehla mabitso, hobane mefuta ena ea ho apara e ka ba le sodium e eketsehileng le tsoekere. Qoba ba nang le sirapo ea poone ea fructose e phahameng . Ho e-na le hoo, u molemo ho khetha tlhahiso e feletseng ea mafura le ho fokotsa karolo ea hau.
Liqeto tse ling tse ntle ka ho fetisisa li akarelletsa Vinaigrette ea Balsamic, Setaliana, Vinaigrette ea Veine e Mofubelu, Apple Cider Vinaigrette, le Herbed Vinaigrette.
E sa hloekileng Salad Dressing Options
Liaparo tse sa hloekang ka ho fetisisa tsa salate ke tse entsoeng ka tsoekere e ekelitsoeng, tranelate e bolila, mayonnaise le mahe a mahe. Mefuta ena ea ho apara e na le lik'hilojule tse ngata, tsoekere e ekelitsoeng le mafura a mangata. Li ka noa haholo habonolo 'me hangata li ka ja lijo tse phetseng hantle.
Liaparo tse seng kae tse ntle ka ho fetisisa tsa salate li kenyelletsa Creamy Caesar, Creamy Italian, Ranch le Russian dressing. Ka mohlala, ha ho bapisoa le vinaigrette ea balsame, likhaba tse peli tsa setlolo sa Creamy Caesar tse rekiloeng ka mabenkele li na le lik'hilojule tse 170 le ligrama tse 18 tsa mafura, ha li bapisoa le lik'halori tse 90 le ligrama tse 9 tsa mafura.
Seo U lokelang ho se Batla Ha U Reka Liaparo Tsa Salad
Sheba liaparo tsa salate tse nang le lik'hilojule tse ka bang 100 (ka ho khetheha tse fokolang) ka har'a tablespoon e le 'ngoe e sebetsang. Sena ke hoo e batlang e le lik'hilojule tse lekanang le likhabapo tse peli tsa oli.
U boetse o batla ho apara sa salate e nang le dikahare tse tlaase ka ho fetisisa. Store e rekiloeng ho apara salate e ka ba e phahameng ka sodium hobane e hloka ho lula nako e telele holim'a sethalafo. Ikemiselitse ho reka liaparo tse nang le 250 mg kapa ka tlaase ho sodium (sena se ka ba thata ho fumana ho batla se tlaase ka ho fetisisa seo u ka se fumanang).
Ho phaella moo, reka salate liaparo tse nang le oli. Sheba lethathamo la motsoako 'me u khethe tse entsoeng ka oli, tse kang oli ea meroho kapa oli ea mohloaare e sa lekaneng. Haeba metsoako e ekelitse mafura a kang mahe a linotši, tranelate, kapa chisi , ho apara mohlomong ho na le lik'hilojule tse phahameng haholo.
Ha ho hlokahale ho reka ha ho na tsoekere e ekelitsoeng ho apara. Le hoja mofuta ona oa ho apara o ka ba le lik'hilojule tse nyane le lik'habohaedreite, hangata o nkeloa sebaka ke tsoekere ea maiketsetso le monate oa maiketsetso 'me ha o fane ka mafura a phetseng hantle a pelo a sebelisetsoang ho etsa liaparo tse ling tse nang le oli. Re hloka mafura a mang e le hore re fumane mavithamine a nang le mafura. Ho phaella moo, mafura a nang le pelo e kang oli ea mohloaare a ka thusa ho satiety mme a ba le liphello tse ntle ka k'holeseterole. Ho e-na le hoo, ho fokotsa khalori e sebelisoang, fokotsa boholo ba vinaigrette tseo u li sebelisang ho apara salate ea hao.
Hape ha ho hlokahale hore re reke ho apara mafura a seng a mafura kapa a tlaase, kaha mefuta ena ea ho apara e na le tsoekere le sodium-baetsi ba leka ho nkela tatso e lahlehileng mafura ebe ba e etsa sebakeng se seng.
Mokhoa o Molemo oa ho Sebelisa Liaparo tsa Salad
Sebelisa salate ho apara hanyenyane ho marinate kana , nama kapa nama ea kolobe . Kapa apara salate ea hau habobebe ka ho apara ka oli, kopanya meroho e nyenyane kapa e sebelisang mayonnaise, botoro le li-sate tse monate bakeng sa ho apara li-sandwich tsa lijo-thollo le salate joaloka tuna kapa kana. O ka boloka lik'halori le mafura a tletseng ka tsela ena.
Ela hloko ho sebeletsa ha hao mme ha o hloka tatso e eketsehileng eketsa veine e eketsehileng, e kang cider ea apole, balsame kapa veine e tšoeu.
> Mohloli:
> Labensky, SR, Hause, AM. Ho pheha: Buka ea Lipuo tsa ho jala limela. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice-Hall, 2003: 753