Isaladi Ungadliwa Okugcina Unelisekile

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Impela, amasaladi ayindlela elula yokunamathela ekudleni okunempilo, kodwa into yokugcina ofuna ukuba yikho ngemva kwesidlo sasemini. ulambile.

Akudingekile ukuba ube njalo - vele uthuthukise isici sokuhlala ugcwele ngokugcwalisa isitsha sakho sesaladi ngefayibha namaprotheni. Ukudla okuqukethe i-fiber kukusiza uzizwe ugcwele kunaleyo engenakho, futhi kunamathela isikhathi eside futhi kusize ukuvimbela indlala kamuva. Ukudla okucutshungulwa kancane, kukhulisa okuqukethwe kwe-fiber yakho, ngakho-ke ukubheja kwakho okuhle kakhulu kuyizithelo, imifino, nokusanhlamvu okuphelele. Amaprotheni futhi akugcina unelisekile isikhathi eside kunama-carbs asetshenzisiwe, futhi inikeza ibhonasi uma usebenza: Inikeza ama-amino acid adingekayo ukwakha nokulungisa imisipha. Namathela ekusikelweni okunciphile kwenyama ukuze unciphise amafutha agcwele. Uma ungumuntu odla imifino, thola ukulungiswa kwakho ngemifino, amantongomane, isoya, ne-tofu.

Kunengqondo? Manje yenza kube mnandi. Iresiphi yesaladi enempilo akudingeki ukuthi inambithe isicefe - ithathe ku-Jackie Keller. Uhlanganisa ukuqeqeshwa kwakhe kwezokupheka eLe Cordon Bleu edumile eFrance nobuchwepheshe bakhe bezempilo njengoMqondisi Oyisisekelo weNutriFit nombhali we Ukupheka, Ukudla & Ukuphila Kahle. Lapha, ukulethela imenyu yangoMsombuluko kuya kuLwesihlanu yokwanelisa - kodwa esacwebile - amasaladi namaresiphi okugqoka.

Ukugqoka Okuhle Kakhulu Kwamasaladi Anempilo

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NGOMSOMBULUKO: IKASHA SALAD NGAMAKHAMUZI NO-PEAS

Ukunikezwa: 3 (usayizi wokuphakela: 3/4 indebe)

Okudingayo

1 isipuni uviniga balsamic

1 isipuni amafutha e-canola

1/4 indebe entsha kalamula

1/2 lb amakhowe amasha

1 1/2 izinkomishi uphizi eqandisiwe, thawed

1 inkomishi kasha

1/2 tsp. usawoti kagalikhi

1 shallot encane, oqoshiwe

Ungayenza kanjani

1. Khipha uphizi bese uwabeka eceleni. Sika amakhowe amasha uwafake esitsheni esincane esinejusi likalamula (ijusi lizobavimba ukuthi bangaguquki umbala). Phonsa kahle amakhowe bese uwabeka eceleni.

2. Faka i-kasha ku-2 izinkomishi zamanzi abilayo bese uyipheka, uvuselela njalo, kuze kube yilapho ithambile, cishe imizuzu emihlanu. Geza i-kasha, uyihlanze kahle, uphinde uyiqede. Dlulisa i-kasha esitsheni esikhulu.

3. Ukulungiselela ukugqoka, khipha amakhowe, ugcine ujusi kalamula. Kulolu ketshezi engeza uviniga, ama-shallots, usawoti kanye nopelepele othile. Hlanganisa izithako ndawonye. Ukushaya ngamandla, uthele emafutheni emfuleni omncane, ozinzile. Qhubeka ushaye kuze kube ukugqoka kuhlanganiswe kahle. Beka eceleni okokugqoka.

4. Engeza i-kasha, amakhowe amasha, nokugqoka ku-peas. Hlanganisa izithako kahle bese ukhonza ngokushesha.

Yini okukuyo

Amakholori: 310; Amafutha: 6g; Ama-carbohydrate - 56 g; Umucu: 7g; Amaprotheni: 12g

Kungani ipakisha isibhakela

Le nketho yemifino inamandla akhipha kancane ngenxa ye-kasha ephelele. Lokhu kusiza ukukala imizwa yakho futhi kukugcine unamandla isikhathi eside kunezinhlamvu ezihlanjululwe (njenge-pasta ejwayelekile) okwenzayo. Ithiphu: Ukuze uhlale unelisekile, yandisa amaprotheni kulokhu nakwezinye izindlela zokupheka isaladi ngokungeza izingcezu zamaqanda abilisiwe.

Ukugqoka Okuhle Kakhulu Kwamasaladi Anempilo

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LWESIBILI: STEAK N' BLUE

Ukunikezwa: 4 (usayizi okhonzayo: 3 oz. Inyama / 0.5 oz. Ushizi / 1 oz. Ukugqoka)

Okudingayo

12 oz. i-sirloin steak, ayiphekiwe

2 oz. ushizi oluhlaza okwesibhakabhaka, ochotshoziwe

1 ithisipuni pepper omnyama

2 utamatisi, uthathe 1/4" tincetu

1 inkomishi izaqathe, uthathe 1/4" tincetu diagonal

1 ikhukhamba, lisikiwe

4 oz. ukugqoka ipulazi elingenamafutha

Izinkomishi eziyi-8 ulethisi waseRoma, shredded

Ungayenza kanjani

1. Inyama yesizini nopelepele omnyama. Shisisa i-grill futhi uma kushisa, gcoba inyama kuze kube yilapho senziwe kahle, cishe imizuzu emi-4 ohlangothini ngalunye. Beka eceleni ukuze uphole ngaphambi kokuba usike ube yimichilo emincane.

2. Geza ulethisi bese ujike womile. Geza futhi ulungise ezinye imifino yesaladi. Thela okokugqoka ezinkomishini ukuze uphake eceleni.

3. Hlukanisa ulethisi ube izingxenye ezi-4 ezilinganayo, Plate ingxenye ngayinye bese uhlobisa nge-1/4 yesithako ngasinye. Phezulu nge-steak strips, bese ushizi oluhlaza okwesibhakabhaka uyabhidlika.

Yini okukuyo

Amakhalori: 320; Amafutha: 18g; Amakhabhohayidrethi: 16g; Umucu: 4g; Amaprotheni: 23g

Kungani ipakisha isibhakela

I-steak enothe nge-ayoni kanye nemifino emisha iyinhlanganisela ephelele yokulungisa imisipha ngemva kokujima ngaphandle kokuphefumula ukudla kwakho.

Ukugqoka Okuhle Kakhulu Kwamasaladi Anempilo

Ukugqoka Orenji | Ukugqoka Ukwatapheya | 7 Izingubo Zesaladi Ezinciphile

NGOLWESITHATHU: UBHONSI OMNYAMA, UMmbila KANYE NE-BALEY SALAD

Ukunikezwa: 4 (usayizi okhonzayo: 2 izinkomishi)

Okudingayo

3 tbsp. uviniga balsamic

2 izinkomishi ubhontshisi omnyama, kuphekiwe

1 isipuni uwoyela oqoshiwe

2 tbsp. ushizi wamafutha wamahhala weParmesan, ogayiwe

2 tbsp. amafutha angenawo amafutha, ancishisiwe umhluzi wemifino ye-sodium

2 tbsp. basil fresh, oqoshiwe

2 izinkomishi zommbila ofriziwe, zincibilikisiwe

1 inkomishi uphizi ofriziwe, uncibilikisiwe

3/4 inkomishi yebhali eliphakathi nendawo

2 3/4 izinkomishi zamanzi

Ungayenza kanjani

1. Epanini elingamalitha amabili ngokushisa okukhulu, ulethe amanzi nebhali emathunjini. Nciphisa ukushisa kuye phakathi nendawo; vala kancane bese ubila imizuzu engama-30 kuye kwengama-35, noma kuze kube yithenda. Khipha noma yimaphi amanzi asele. Dlulisa ibhali endishini enkulu.

2. Faka ubhontshisi, ummbila nophizi.

3. Ngesitsha esincane, hlanganisa uviniga, i-basil, umhluzi namafutha. Thela isaladi; phonsa ukuxuba kahle. Fafaza noshizi weParmesan. Khonza efudumele noma ebandayo.

Yini okukuyo

Amakholori: 380; Amafutha: 6g; Amakhabhohayidrethi: 69g; i-fiber: 16g; Amaprotheni: 17g

Kungani ipakisha i-punch

I-legumes ehlanganiswe nokusanhlamvu okuphelele inikeza ukudla okuyindilinga okugcwele amaprotheni kule recipe enempilo yesaladi - futhi i-fiber yayo izokusiza ukulinganisa amazinga akho kashukela egazini ukuze ungaphinde uzizwe ulambile ngokushesha. Ukwenza lokhu kanye nezinye izindlela zokupheka zesaladi ezinempilo, shiya ushizi. Kwenze kungabi ne-gluten ngokushintshanisa ibhali nge-quinoa.

Ukugqoka Okuhle Kakhulu Kwamasaladi Anempilo

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LWESINE: ISALADI YEZINKUKHU YASEMEDITERRANEAN

Ukunikezwa: 2 (usayizi wokuphakela: 1 inkomishi)

Okudingayo

2 izinkomishi ulethisi waseRoma

1/2 lb. isifuba senkukhu, isikhumba

1 tsp. amafutha e-safflower

12 utamatisi we-cherry, uhhafu

Ikhukhamba eli-1, elihlutshiwe, elihlwanyelwe imbewu futhi eliqoshiwe

4 Iminqumo yaseKalamata

2 tsp. ijusi kalamula

2 tsp. extra virgin amafutha omnqumo

1 oz. i-feta cheese, ikhubekile

1 isipuni I-parsley yase-Italy, eqoshiwe

1 tsp. usawoti olongiwe

Ungayenza kanjani

1. Isizini senkukhu yenkukhu nenhlanganisela yesinongo. Bhaka ku-375ºF imizuzu engu-15, noma kuze kuphekwe. Epholile futhi uthathe ama-cubes.

2. Hlanganisa inkukhu, ukhukhamba, iminqumo, ijusi kalamula namafutha omnqumo; hlanganisa kahle.

3. Phezulu nge-feta cheese noparsley. Gcoba ngotamatisi we-cherry.

Yini okukuyo

Amakholori: 280; Amafutha: 12g; Ama-carbohydrate - 11 g; Umucu: 4g; Amaprotheni: 31g

Kungani ipakisha isibhakela

Ngenxa yamafutha aso - uhlobo oluphilile lwenhliziyo oluvela eminqumo nasemafutheni omnqumo - le saladi izosiza ukuvimbela indlala. I-feta nenkukhu kusebenza njengemithombo eningi yamaprotheni, kuyilapho ikhukhamba, utamatisi, kanye nemifino kunikeza i-fiber, konke okukugcina ugcwele.

Ukugqoka Okuhle Kakhulu Kwamasaladi Anempilo

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ULWESIHLANU: I-WATERCRESS NE-TURKEY SALAD

Ukunikezwa: 4 (usayizi okhonzayo: 5 oz.)

Okudingayo

1 lb. i-turkey webele, eyosiwe

Ama-sprigs ama-2 cup cupcress, apakishwe kancane, ahlanjululwe futhi acwilile

1 ipheya, ehlutshiwe futhi eqoshwe kahle

3 tbsp. ijusi kalamula

3 tbsp. ijusi ye-apula

1 oz. ushizi oluhlaza okwesibhakabhaka, ushwabene

Ikhanda elingu-1 lelethisi leqabunga, njenge-romaine

Amapheya angu-2, ahlutshiwe, omisiwe futhi asikwe kancane

1 isipuni fat free ukhilimu omuncu

2 tsp. NutriFit French Riviera Usawoti Mahhala Spice Blend

Ungayenza kanjani

1. Ukuze ugqoke, faka i-pear elidayiwe endishini yomsebenzi we-processor yokudla, bese ushaya ngamandla kuze kube kucutshungulwa nge-apula no-2 tbsp. ijusi kalamula, ushukela (1 tsp., uma ufisa), iparsley nokhilimu omuncu. Beka eceleni.

2. Geza bese usula ulethisi, uhlukaniswe ube ngamaqabunga. Hlukanisa uhhafu, isiqu kanye nomnyombo kodwa ungawahlungi amapheya asele. Sika ngobude, ubeke isitsha esiphakathi nendawo bese uphonsa ngejusi kalamula esele.

3. Faka ipuleti ngamaqabunga e-ulethisi bese uhlela izingcezu zepheya phezu kwamaqabunga. Phosa i-turkey (Qaphela: iTurkey kufanele yosiwe ngenhlanganisela yeFrench Riviera ngaphambi kokusika "ama-cubes" ayi-1 ne-watercress ngokugqoka nendawo ngaphezulu. Faka ushizi oluhlaza okwesibhakabhaka uwohloke uhlobise ngokugqoka okwengeziwe.

Yini okukuyo

Amakholori: 220; Amafutha: 3g; Amakhabhohayidrethi: 18g; Ifayibha: 3g; Amaprotheni: 31g

Kungani ipakisha i-punch

Lokhu kungenye yalezo zokupheka zesaladi ezilungele ngemuva kokuzivocavoca okunamandla lapho udinga iprotheni nokudla okugcwele umswakama. Amapheya ahlinzeka nge-fiber, umswakama, nokunambitheka, kuyilapho i-watercress inika umzimba wakho uvithamini C (odingekayo ukuze kulungiswe imisipha) namaprotheni (ekwakheni imisipha).

Ukugqoka Okuhle Kakhulu Kwamasaladi Anempilo

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