ISikhokelo esiGqibeleleyo seMihlaza enaMahlaza (Ngaphandle kwesipinatshi kunye neKale)

Umxholo

• Dandelion
• Imifuno yeBeet
• Itheniphu eluhlaza
• Arugula
• Iikhonkco
• Chard yaseSwitzerland
• Imifuno yemostade
• Romaine
• Ikhaphetshu
• Umkhenkce
• UMesclun
• URadicchio
• I-Watercress
• IBok Choy
• I-Butterhead
• Uyenza njani iGreen yakho ikhanye
• Bhanqa ubukrakra babo
• Dlala ngeTouch
• Nyusa ubushushu
• Yitya iimbambo
• Yenza uMxube Wakho
• Musa ukugqithisa
• Uphengululo lwe

Ngokuqinisekileyo, isitya se-kale kunye nesipinatshi sinokubonelela ngexabiso elimangalisayo leevithamini kunye nezakha mzimba, kodwa igadi igcwele eminye imifuno enamagqabi elinde ukuba ubazame. Ukusuka kwi-arugula ene-spicy kunye ne-dandelion yomhlaba ukuya kukhetho olutyebileyo olungele ukugcadisa njengeekhola kunye ne-swiss chard, zininzi izinto onokukhetha ukuziphosa kwisaladi yakho elandelayo, isitya sepasta, okanye isitya semifuno. (FTR, kukho iqela labahlukeneyo iintlobo yeKale, nayo.)

Jonga olu luhlu lwamagqabi aluhlaza (uthabatha isipinatshi kunye nekale) ngezantsi, kunye nendlela yokuzisebenzisa ubuninzi bencasa kunye neenzuzo zempilo.

Dandelion

Ewe kunjalo, ungatya imifuno enamagqabi kolu khula luhle, kwaye zipakishwe ngezibonelelo zezempilo ukuqala. "IDandelion ngumthombo otyebileyo wefayibha kunye nevithamini A, C, K, kunye no-B," utshilo uLisa Moskovitz waseNew York. Le mifuno ekrakra yomhlaba imnandi kakhulu kwiisuphu ezithandekayo kunye neesaladi zokuwa. (Funda ngakumbi malunga nokuba kutheni i-Dandelions (Ingcambu, amagqabi, kunye nayo yonke) ifanele ukuJongwa ngokuPhezulu kokutya.)

Imifuno yeBeet

"Nangona ingekho mnandi njengebhalbhu ye-beet, imifuno ye-beet isagcwele ixabiso lesondlo kubandakanya ivithamin C, ivithamin A, kunye ne-4 gram yefayibha yokugcwalisa isisu ngekomityi," utshilo uMoskovitz. I-Sautée beet imifino enjenge-sipinashi okanye i-kale, kunye negalikhi encinci kunye neoli yeoli. Okanye zama enye yeendlela ezili-10 ezingaphephekiyo zeBeet Greens Recipes.

Itheniphu eluhlaza

Njengeebhithi, iiturnips zilungile ngaphezu kweengcambu zazo. Imifuno yabo igcwele i-vitamin A kunye ne-calcium, kwaye enye ikomityi ephekiweyo yetheniphu eluhlaza ineekhalori ezingama-29 kuphela. Zintle njenge "chips" ezibhakiweyo-jonga ioyile encinci kunye netyuwa kwaye ubhake kwi-375 ° F imizuzu emine ukuya kwemihlanu.

Arugula

Akukho nto ihlaziya njengokufaka ukukhanya, iarugula ekrakra kancinci kwiresiphi. "Olu luhlaza lweMeditera lunika iitoni zezondlo ezifana nemifuno enamagqabi amaninzi, kuquka i-vitamin A, C, kunye ne-K," kusho uMoskovitz. I-Arugula i-flavour ekhethekileyo ibeka ngokukhawuleza nayiphi na isidlo. Zama amagqabi aluhlaza kunye ne-sauteed shrimp kunye neetumato zecherry. Ikwenza ipizza enkulu. (Yeka ukuhanjiswa: Zama ezi Pizza ezili-10 zisempilweni ukuba uzenze ekhaya.)

Iikhonkco

Esi sitishi saseSouth sinencasa sihambisa iivithamini A, C kunye noK ezinkulu — konke kubalulekile ukugcina intliziyo yakho isempilweni- nakwindebe enye ephekiweyo, ufumana amanqaku angaphezu kwe-7 gram yefayibha kwiikhalori ezingama-63 kuphela. Gxotha isonka kwaye usebenzise lo mbala uluhlaza unamagqabi ukusonga i-turkey burger oyithandayo-yenye ye-carb ephantsi, utshilo uMoskovitz.

Chard yaseSwitzerland

I-Swiss chard inejusi kunezinye izityalo eziluhlaza kwaye ithambile kune-red chard. Ezaliswe ngama-antioxidants kunye namavithamini A, C, kunye no-K, le ntlaka eluhlaza iphucula impilo yamathambo kunye nentliziyo, kwaye yakha amajoni omzimba anamandla. Yifake kwi-smoothie yakho oyithandayo eluhlaza okanye usike kwaye uphonsa kunye nabamhlophe beqanda kwisidlo sakusasa. (Zeziphi ezinye izimvo ze-smoothie? Jonga ezi zi-10 ziGreen Super ukongeza kwiiSmoothies neeJusi.)

Imifuno yemostade

Uhlaza lwe-mustard eluhlaza bunokuba krakra kancinci, kodwa ngumthombo omkhulu wefayibha, iivithamini A kunye no-C, i-potassium, ikhalsiyam, kunye nevithamin K. Ukulinganisa ubungqongqo, shushu amagqabi aluhlaza kwaye udibanise ikomityi enye ye-ricotta. Emva koko, bhaka lo mxube ngo-425 ° F kangangemizuzu eli-12 — uya kuba nokudipha okunempilo, nokufudumeleyo okungcono kunayo nayiphi na into oza kuyifumana kwintengiso.

Romaine

Iiwotshi zakudala zaromaine kwiikhalori nje eziyi-8 ngekomityi enye kodwa zisanyusa inani elifanelekileyo leevithamini A, C, kunye noK, ngokukaMoskovitz. Coca i #saddesksalad yakho ngezi Hacks zisempilweni ngexesha lesidlo sasemini esilunge ngakumbi.

Ikhaphetshu

Ngaphantsi kweekhalori ze-25 ngekomityi nganye, iivithamini ezininzi, kunye nomthombo olungileyo wokulwa nomhlaza, i-Moskovitz ithi ikhaphetshu ifanelwe enye inkangeleko. Zama ukutshisa eluhlaza (okanye obomvu!) Iklabishi okanye ungenza ngokwakho i-sauerkraut.

Umkhenkce

Ilettuce ye-Iceberg ubukhulu becala ingamanzi kwaye ayinanto ingako kwindlela yexabiso lesondlo, utshilo uMoskovitz. Okwangoku, i-iceberg iphantse yafumaneka ngaphandle kweekhalori, nto leyo eyenza ukuba ibe lukhetho olusebenzayo kwiisaladi ukuba ufuna ukusebenzisa ii-toppings ezinamafutha aphezulu njenge-cheddar cheese okanye i-walnuts kodwa ufuna ukuthintela ukugcwala kwekhalori.

UMesclun

I-Mesclun, umxube wemifuno yomntwana enambitha kancinci, iphantsi kweekhalori kodwa iphezulu kwizondlo, kuquka isinyithi kunye ne-calcium. Zama ukutshintshela i-romaine njengebhedi yesaladi yakho elandelayo kwaye uphose ngeetumato zecherry entsha kunye nembewu kajongilanga ngesidlo sasemini esanelisayo.

URadicchio

Eli gqabi libomvu kodwa limnandi linama khalori ali-9 ngekomityi nganye kodwa liphezulu kwii-antioxidants, kunye nentsimbi kunye nemagniziyam. Yinqumle ukufaka iisaladi, okanye usebenzise amagqabi apheleleyo ukwenza "iinqanawa" zamasi okanye iidiphu ezilula. Kungcono, gcoba amagqabi onke ukuze unciphise ubunono obubukhali kancinci. (Jonga indlela yokutya: Radicchio.)

I-Watercress

Olu luhlaza buthambileyo, olunepepile oluncinci ngumthombo obalaseleyo weitrate, ezinokuthi zehlise uxinzelelo lwegazi kwaye mhlawumbi zide ziphucule nokusebenza kweembaleki."I-Watercress ithathwa njengokutya okuphezulu kuyo yonke imimangaliso yayo yezempilo, kubandakanya nokulwa nomhlaza kunye nezinye izifo ezonyukayo," utshilo uMoskovitz. I-watercress ene-flavored fresh ngokulula inokuntywila kwi-tomato sauce okanye iresiphi oyithandayo ye-pesto-coca amagqabi ngaphambi kokuxuba.

IBok Choy

Olu didi lwekhaphetshu lwaseAsia lunencasa ekhaphukhaphu kunezihlobo zalo ezibomvu okanye eziluhlaza. Ngapha koko, inoncedo olusempilweni lweevithamini A no-C, kunye necalcium kunye nentsimbi. Zama oluhlaza luhlaza kunye ne-steamed okanye ugubungele-othosiweyo kunye neoli yeoli kunye ne-soy.

I-Butterhead

Yaziwa ngencasa yayo egudileyo, ibhotolo, ibhotolo yentloko yebhotolo iphantsi kweekhalori kunye namafutha, kodwa hayi ixabiso lesondlo, utshilo uMoskovitz. I-lettuce enencasa emnandi yebhotolo ngumthombo olungileyo we-antioxidants kunye ne-phosphorous yokwakha amathambo. Ngenxa yamagqabi ayo atyebileyo, anentliziyo, olu hlobo oluluhlaza olunamagqabi lwenza indawo enkulu yesonka endaweni ye-wraps kunye neesandwich.

Uyenza njani iGreen yakho ikhanye

Isitshixo sokwenza nayiphi na imifuno enamagqabi kolu luhlu ukunambitheka okuhle? Baphathe (aka incasa kwaye uzilungiselele) ngokufanelekileyo. Nantsi indlela.

Bhanqa ubukrakra babo

Imifuno enamagqabi aqinisekileyo, njengearugula, endive, radicchio, mizuna, watercress, kunye nedandelion, yongeza ukuluma ngesibindi kwiitya. "Isitshixo kukuzihlanganisa kunye nezithako ezomelele kwaye zikwathoba ubukrakra bazo," utshilo uJoshua McFadden, umpheki kunye nomnini weAva Gene kunye neCicoria ePortland, Oregon, kunye nombhali we Amaxesha amathandathu: Indlela eNtsha yeMifuno. Yiya kukutya okunamanqaku aswiti, njengeviniga yebhalsam, okanye bukhrim, njengetshizi. Zama isaladi ekrwada kaCesare: "Ukunxiba okunotyebileyo, ii-anchovies ezinetyuwa, kunye namanqatha eeshizi ngokugqibeleleyo ngokulunywa kwemifuno," utshilo uMcFadden. Okanye “i-char ishiya epanini ene-saba eninzi, isiraphu yase-Italiya, okanye iviniga ye-balsam ecuthiweyo kunye negrayiti yetshizi ebukhali.” (Zama ukusebenzisa enye yezi zamasi ezinesondlo-ezidibeneyo.)

Dlala ngeTouch

Bambisa imifuno ephekiweyo kunye neqaqobana lamagqabi amatsha ukwenza ibhalansi ye-soft and snap. "Ndiyathanda ukupheka i-kale epanini ye-10 imizuzu kwaye ndongeze i-kale eluhlaza ekugqibeleni, ndiyivumele ukuba ipheke phantsi kancinci, malunga nomzuzu okanye kunjalo," kusho uMcFadden. "Oku kongeza ukuqwina kunye nokugqiba okuqaqambileyo."

Nyusa ubushushu

I-Kale, i-chard yaseSwitzerland, kunye ne-beet kunye nemifuno ye-radish inentliziyo eyaneleyo yokuthatha iziqholo ezithile. Zisuse ngokukhawuleza ngobushushu obukhulu ngegalikhi, iitshilisi, ioyile yeoyile, kunye nejusi yelamuni, utshilo uMcFadden.

Yitya iimbambo

Xa ulungiselela i-chard, i-kale, kunye nemifuno ye-beet, musa ukulahla imigca yeziko eshinyeneyo. Zityiwa ngokugqibeleleyo kwaye zongeza intle. “Sika iimbambo emagqabini, uzinqunqe. Zipheke kuqala nge-oyile ye-olive, igalikhi kunye neetshisi ukuze zithambe, emva koko wongeze amagqabi, utshilo uMcFadden. (Eyeleleneyo: IiSaladi ezinkulu-eziMfaneleyo kwiSidlo seMacro esanelisayo)

Yenza uMxube Wakho

Tsiba izinto ezipakishiweyo. Endaweni yoko, bamba izandla zamagqabi ahlukeneyo kwimarike. Xuba kwaye utshatise incasa, ukuthungwa, kunye nemibala. Umzekelo, hlanganisa i-mesclun kunye nesandla esincinci seetea kunye noluhlaza okrakra njenge-radicchio. Emva koko, yongeza imifuno, njenge-basil, i-mint, ne-parsley, kunye namanye amaqabunga e-celery, eya kunika isitya sakho i-flavour ecacileyo.

Musa ukugqithisa

Yonke imifuno yakho enamagqabi ayidingayo yiviniga encinci kunye nethontsi yeoli ukuze incasa yamagqabi iphume ngokwenyani, utshilo uMcFadden. Beka imifuno kwisitya esikhulu esinendawo eninzi yokuyiphosa. Gcoba kancinci kwiviniga okanye ijusi yelamuni ngesandla esinye (uMcFadden uthanda iiviniga zeKatz), kwaye ujule imifuno ngesinye isandla. Musa ukumanzisa. Ukuluma kwiqabunga-kufuneka linambitha elitsha kunye ne-asidi. Ixesha kunye neetyuwa kunye nepepper. Ngcamla kwakhona. Gxubhoza ngeoyile yomnquma ekumgangatho olungileyo, kwaye uphose ukuze unxibe kancinci. (Ukuba usayiphosa i-drizzle yakho yefama, zama enye yezi zinxibo ezinempilo endaweni yoko.)

Uphengululo lwe