Amanyathelo ama-5 kwisaladi egqibeleleyo yehlobo

Umxholo

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Lixesha lokurhweba ngemifuno egutyiweyo yesaladi yasegadini, kodwa iresiphi yesaladi elayishiwe ngokulula inokuba njengokutyeba njengeburger kunye nefry. Ukwakha esona sitya silungeleleneyo kwaye unqande ukugcwala, nasi isicwangciso sam sesaladi esimanyathelo-5:

Inyathelo 1: Qala ngesiseko seveggie esenziwe (ngokukhethekileyo) imifuno ephilayo efana nemifuno yasendle, i-Romaine, i-arugula, isipinatshi kunye nayo nayiphi na imifuno eluhlaza oyithandayo. Iitumato, i-anyanisi ebomvu, iminqathe eyosiweyo, ukhukhamba yimizekelo emihle, nangona kunjalo zama ukuphepha ii-veggies zesitatshi ezifana neetapile okanye ii-ertyisi. Ijongo malunga neekomityi ezi-2 zizonke, ubungakanani beebaseballs ezi-2, kunye nobuncinci bemibala emi-3 eyahlukeneyo, njengohlaza, obomvu kunye noorenji. I-Antioxidants idityaniswe nee-pigments ezinika imifuno umbala wazo. Ukutya umnyama wee-hues kuthetha ukuba ubeka umzimba wakho kuluhlu olubanzi lwaba balwi bezifo kunye nabachasayo.

Inyathelo 2: Yongeza ingqolowa epheleleyo. Ndiyathanda ukongeza okuphekiweyo, okuziinkozo ezipholileyo kwiisaladi zegadi, njengebhali, irayisi yasendle, iquinoa okanye i-organic corn (yup, umbona opheleleyo ubalwa njengengqolowa epheleleyo). Kwakhona, jolisa kwindebe yesiqingatha, ubungakanani besiqingatha sebhola. Ukutya ubuncinci i-3 yokutya okuziinkozo usuku ngalunye (ukuphaka ikomityi enesiqingatha kuphekiwe) kunxulunyaniswa nokuthintela phantse zonke izifo ezinganyangekiyo (kubandakanya isifo sentliziyo kunye neswekile) kunye nokugcina ukuzuza ubunzima kunye nokunciphisa amafutha esiswini.

Inyathelo lesi-3: Kwiprotheyini, yongeza i-scoop (malunga nesiqingatha sebaseball, esilingana nesiqingatha sendebe) yeelentile okanye iimbotyi, i-cubed organic tofu okanye i-edamame, isifuba senkukhu okanye ukutya kwaselwandle. Ukuba uyi-omnivore, jonga ukutya okusekwe kwimbotyi malunga namaxesha amahlanu ngeveki. Iibhontshisi zilayishwe ngokugcwalisa ifayibha kunye nee-antioxidants kunye neeminerali ezibalulekileyo njenge-iron kunye ne-magnesium. Kwaye abantu abatya iimbotyi rhoqo banomngcipheko ophantsi wama-22% wokutyeba kakhulu kunye namaqhina amancinci!

Inyathelo 4: Ngamafutha "alungileyo" yongeza nokuba yincinci yeoli yomnquma enyulu, hayi ngaphezulu kwe Tbsp (ubungakanani bobhontsi bakho, ukusuka apho ugoba khona ukuya kwincam), amacephe ambalwa amandongomane okanye imbewu okanye ikota yeavokhado evuthiweyo. . Amafutha asempilweni, asekwe kwizityalo anyusa kakhulu ukufunxa kwe-antioxidants. Ngapha koko, izifundo zibonisa ukuba ngaphandle kwamafutha, zincinci kakhulu ii-antioxidants ezifunxwayo.

Inyathelo 5: Nxiba isaladi yakho ngeviniga ye-balsam, eyongeza ithoni yencasa, nangakumbi i-antioxidants kwaye ibonakaliswe ukunyusa ukwehla kobunzima kunye nokunceda ukulawula amanqanaba eswekile yegazi. Kwaye wongeza kwijusi entsha ye-citrus kunye nemifuno, ukusuka kwi-peppercorn emnyama eqhekekileyo ukuya kwi-basil entsha. Iherbs kunye nezinongo ziye zabonisa ukonyusa imetabolism, ukuphucula ukugcwala, kwaye ngumthendeleko weengqondo zakho. Ndiyazithanda iziqholo zendalo kakhulu kangangokuba ndizinikele kwisahluko sam sonke kwincwadi yam entsha, kwaye ndinegama elikhethekileyo kubo: i-SASS, emele ukuCuthwa kunye nokuHanjiswa kweSiziniing - yum!

Kutshanje umxube wam endiwuthandayo ube:

• 1.5 iikomityi zemifuno eluhlaza

• Iitumato zediliya ezibomvu ezinesiqingatha kunye neorenji, zisikiwe kwisiqingatha

• Isiqingatha sekomityi ephekiweyo yelentile ebandayo

• Isiqingatha sendebe ephekiweyo, irayisi yasendle ebandayo

• Ikota yeavokhado evuthiweyo, esikiweyo

• I-3-4 yamagqabi e-basil amatsha

• 1-2 Tbsp iviniga yebhalsam

• Khama kwi wedge entsha yelamuni

• Ipepile entsha

Andikukhuthazi ukubala iikhalori kuba ndikholelwa ukuba ixesha lokutya, ibhalansi, ubungakanani bezabelo, kunye nomgangatho zibaluleke kakhulu, kodwa nje ukuba ubuzibuza ukuba le saladi ipakisha iikhalori ezingama-345 kodwa inkulu kwaye iyanelisa!

UCynthia Sass yingcali yezokutya ebhalisiweyo enezidanga zemasters kuzo zombini inzululwazi yezondlo kunye nempilo yoluntu. Rhoqo kubonwa kumabonwakude wesizwe yena unguMXHOLO onika umhleli kunye nomcebisi ngezondlo kwiNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wamva nje weNew York Times nguCinch! Yoyisa iCravings, yehla iiponti kunye nokuLahla ii-intshi.

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