Ukwanelisa iiSaladi

Umxholo

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Okokuqala, iisaladi akufuneki zinikezelwe kwimifuno yangaphambi kokutya okanye kwisidlo sasemini esincinci. Okwesibini, i-lettuce ayinyanzelekanga. Gweba kunye kunye ne-carb boosters epheleleyo, iiprotheni eziphezulu kunye ne-assortment ye-veggies, kwaye unesidlo esisodwa esinomsoco, esanelisayo. Nokuba isiseko semifuno (nayiphi na iletisi okanye isaladi yomxube) inokudityaniswa ngeembotyi ezinqiniweyo, imifuno kunye neziqhamo, umxube we-coleslaw, inkukhu ephekiweyo kunye ne-turkey, inyama yenkomo eseleyo kunye ne-piggy tenderloin, isalmon enkonkxiweyo, ityhuna, unonkala kunye ne-shrimp, isoya pepperoni, amaqanda abilisiwe, ushizi oncitshisiweyo, izithelo ezomileyo kunye namantongomane. Yongeza imifuno emitsha kunye neyomileyo kunye neziqholo, kwaye uthumela iziqholo ezikhulayo.

Iisaladi zeenkozo zangaphandle kwebhokisi

Kuba uninzi lweenkozo ezixutyiweyo ezishelfini zithengiswa ngeepakethe zokunonga ezele ityuwa, sebenzisa isiqingatha sepakethi; okanye uyiphose kwaye usebenzise imifuno emitsha kunye neziqholo ezomisiweyo endaweni yoko. Xa umxube ubiza ibhotolo okanye imajarini, faka indawo yomnquma okanye ioli yecanola.

Umxube weSaladi weThaboule yengqolowa (kufutshane neMpuma)

Yongeza kwikomityi enye yomxube olungisiweyo: 1/2 ikomityi emhlophe (cannellini) iimbotyi, 1/3 yekomityi nganye yetumato egayiweyo kunye neeertyisi eziluhlaza, icephe eli-1 lejusi yelamuni nganye kunye ne-feta cheese ekrazukileyo, 1/2 ithisipuni ye-oregano eyomisiweyo. Iikhalori ezingama-373, i-10% yeoli (4 g; 2.5 g igcwele), iipesenti ezingama-70% (65 g), 20% yeeprotein (19 g), 17 g yefayibha.

> Brown & Wild Rice Mix kunye namakhowa (Irayisi yempumelelo)

Sebenzisa isiqingatha sepakethi yesinongo. Yongeza kwi-1 indebe yomxube olungiselelwe: 1/2 indebe yenkukhu nganye ephekiweyo yebele kunye neebrocretoli, i-carrot e-1, icephe eli-1 leviniga yebhalsam, iipunipoyi ezimbini ezinqunqiweyo iparsley entsha. Iikhalori ze-348, i-8% yamafutha (3 g; 0.5 g igcwele), i-65% ye-carbs (56.6 g), i-27% yeprotheni (23.5 g), i-7 g fiber.

Kasha & Bow Ties (Wolff's)

Yongeza kwi-1 ikomityi elungiselelwe umxube: 1/3 ikomityi nganye yeembotyi zelima kunye netumata edayiweyo, icephe eli-1 ngalinye eligayiweyo leparsley entsha kunye neParmesan egayiweyo. Iikhalori ze-369, i-8% yamafutha (3.2 g; 1 g igcwele), i-75% ye-carbs (69 g), i-17% yeprotheni (16 g), i-7 g fiber.

Irhasi epheka ngokukhawuleza

Yongeza kwi-1 indebe yebhali ephekiweyo: i-1/2 indebe yeembotyi eziluhlaza, ikomityi ye-1/4 ingqolowa nganye kunye ne-anyanisi ebomvu egayiweyo, icephe eli-1 elibomvu leviniga, itispuni e-1 ye-dill entsha. Iikhalori ezingama-240, ama-5% amafutha (1.3 g; 0 g), 83% carbs (50 g), 12% protein (7 g), 9 g fiber.

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