Saladi olemera - zakudya zopatsa thanzi

Ngati munthu atha kukhala ndi cholinga chochepetsetsa thupi, m'pofunika kuti mukhale ndi saladi otsika kwambiri, omwe ali ndi katundu wothandiza. Amakonzeka kuchokera ku zinthu zothandiza zomwe zili ndi mankhwala olemera. Iwo ali oyenerera chakudya chamadzulo, chamasana, chakudya chamadzulo ndi zopsereza.

Saladi dietetic yolemera

Mndandanda wa zinthu zothandiza pa umoyo ndi chiwerengerochi zimaphatikizapo masamba, zipatso, masamba ndi mapuloteni otsika kwambiri, monga nkhuku, tchizi ndi ena. Zosakaniza zonsezi zikuphatikizidwa mu maphikidwe a zakudya zamapemphero. Yesetsani kugwiritsa ntchito ndiwo zamasamba mu mawonekedwe atsopano, pamene amasiya zina zothandiza pambuyo pa chithandizo cha kutentha. Kuti mudzaze mbaleyi, mungagwiritse ntchito mafuta, yogourt yogurt ndi kirimu wowawasa, basamuki viniga, soya msuzi ndi zina zotero.

Saladi "Brush" pofuna kuchepetsa kulemera

Mndandanda wa njira zowonjezereka kwambiri, zomwe zimapangitsa kulemera kwake, zimaphatikizapo mbale yotchedwa "whisk". Amapangidwa kuchokera ku ndiwo zamasamba zopangidwa ndi zitsamba, zomwe zimachotsa poizoni ndi poizoni. Saladi Panicle ya kulemera kwa thupi kumalimbikitsa kubwezeretsa matumbo a m'mimba, imathandizira kuthana ndi kudzimbidwa ndikumapangitsanso dongosolo lakumadya. Simungadye mbale iyi ndi gastritis, zilonda zam'mimba ndi chifuwa chachikulu.

Zosakaniza:

• beet ndi kabichi - 320 g;
• karoti - 75 g;
• masamba - gulu;
• Mchere wa mandimu ndi mafuta - magalamu asanu aliyense.

Kukonzekera:

1. Kuti mupange saladi kuti muyeretse matumbo ndi kuchepetsa thupi, muyenera kupukuta mizu pa grater yaikulu.
2. Dulani kabichi ndi kuwaza woyera amadyera.
3. Sakanizani zowonjezera zonse powonjezerapo kukweza.

Saladi Yopatsa Saladi

Zomera zothandiza zomwe anthu omwe akufuna kupirira mapaundi owonjezera ndi dzungu, chifukwa ndizokoma komanso zothandiza panthawi yomweyo. Saladi yabwino ya kulemera imayenera kukhala ndi zakudya zowonjezera, ndi zipatso za lalanje zimakumana ndi izi. Pali mwa iwo vitamini T, omwe amathandiza kuchepetsa thupi ndikuletsa mafuta kuwonjezeka m'thupi. Saladi zowonongeka ndi dzungu ziri bwino zokhutira ndipo zimakhutitsa mwamsanga njala.

Zosakaniza:

• dzungu - 300 g;
• walnuts ndi uchi - 55 g uliwonse;
• apulo - 180 g;
• mandimu - 1 pc.

Kukonzekera:

1. Dzungu ndi apulo ziyenera kutsukidwa, kenako kabati.
2. Chotsani kuchoka ku mandimu, ndi kuwaza mtedza, ndipo mopepuka mwachangu mu poto yowuma.
3. Sakanizani zosakaniza ndi kusakaniza.

Beetroot saladi wolemera

Pazifukwa zosadziwika, mchere siwotchuka, ngakhale kuti umathandiza kuchepetsa thupi ndi thanzi, koma zonse chifukwa cha zotsika kwambiri zamtunduwu komanso zomwe zimatha kusintha thupi. Monga gawo la muzu, pali mitsempha, yomwe imakhala ndi zotsatira zabwino m'thupi ndipo imapereka chithandizo kwa nthawi yaitali. Saladi ya zakudya kuchokera ku beet imakhudza kwambiri, kuchotsa madzi ochulukirapo kuchokera mthupi.

Zosakaniza:

• beets - 320 g;
• kaloti - 80 g;
• adyo - dzino dzino;
• Zoumba zoumba zochepa;
• yoghurt wachilengedwe, mchere ndi tsabola.

Kukonzekera:

1. Zophika ndi zophikidwa beets ziduladutswa.
2. Madzi amathirira madzi ofunda, omwe amachititsa kuti zikhale zofewa.
3. Sungani kaloti ndi kuzipera pa grater.
4. Sakanizani zowonjezera, ikani adyo wodula ndipo mudzaze zonse ndi yogurt.

Saladi Zochepa Zophika

Pafupifupi zipatso zonse, kupatula zokoma, amaloledwa kuphatikizapo mndandanda wawo kwa anthu omwe akuyesera kutaya mapaundi oposa. Zakudya zodyera zokoma zingadye pa chakudya chilichonse komanso ngati chakudya chokoma. Zipatso zothandiza ndizobala zipatso. Zimapangitsa chimbudzi ndi kuchepetsa mphamvu, zimathandizira kuthetsa njala ndi kuchititsa kuti mafuta aziwotcha .

Zosakaniza:

• Kusakaniza tsamba la letesi - 150 g;
• mapiritsi mtedza - 80 g;
• mphesa - chidutswa chimodzi;
• mafuta a azitona - 35 g;
• mchere ndi tsabola.

Kukonzekera:

1. Choyamba muyenera kumanga mtedza popanda zowonjezera.
2. Citrus yosavuta, ndi kudula pakati. Kuchokera kumodzi, finyani madzi, ndipo kuchokera kumzake, tulani masamba opanda mafilimu.
3. Pofuna kuvala, sakanizani madzi, mafuta ndi zonunkhira.
4. Amatsalira kuti agwirizane saladi masamba, zipatso, kutsanulira kuvala ndi kuwaza saladi ya mphesa zochepetsera mtedza.

Saladi kuchokera ku kabichi kulemera

Anthu amene akufuna kutaya kulemera kwawo ayenera kuphatikizapo kabichi mu menyu, ndipo mitundu yonse ili yothandiza, chifukwa ndi yotsika kwambiri ndipo imakhala ndi zinthu zina zofunika. Zili ndi mitundu yambiri yowonjezera ndi asidi yomwe imatsutsa njira yotembenuzira mafuta m'thupi. Ma saladi ochepa olemera olemera akhoza kukonzedwa kuchokera ku mitundu yonse, mwachitsanzo, kuchokera ku kolifulawa.

Zosakaniza:

• kolifulawa - 500 g;
• adyo - magawo awiri;
• walnuts - theka la zana;
• Mbeu za cilantro - supuni 1;
• vinyo wosasa - 20 g;
• masamba ndi zonunkhira.

Kukonzekera:

1. Maofesi, tumizani 10 min. mu madzi otentha, musanayambe mchere. Mukhoza kukonza ndiwo zamasamba ndi steamed. Pambuyo pake, uziziziziritsa ndikuzigawa mu inflorescences.
2. Mtedza kuwaza ndi amadyera ndi adyo.
3. Sakanizani zopangira zonse, onjezerani nyemba za cilantro, mchere ndi tsabola. Kudya kabichi saladi ndi vinyo wosasa.

Karoti Kupusa Saladi

Mitengo ya Orange imakondedwa mwatsopano komanso yophika, koma ambiri sankaganiza za katundu wake wolemera. Karoti ili ndi tartronic acid, yomwe imalola kuti zakudya zisawonongeke. Saladi kuchokera ku zamasamba zobiriwira kuti zisawonongeke ndizothandiza chifukwa cha chingwe, chomwe chimapereka kukwanira ndi kuyeretsa thupi. Karoti imayimitsa ntchito yamagetsi ndipo ili ndi calorie yochepa.

Zosakaniza:

• kaloti - 75 g;
• adyo - lobule;
• mafuta a maolivi - 20 g;
• mtedza - 1 pc.

Kukonzekera:

1. Kaloti kabati ndi kuyika adyo wodula.
2. Thirani mafuta pang'ono ndi mtedza wodulidwa. Sakanizani zonse ndipo mukhoza kudya.

Saladi ndi kanyumba tchizi ndi masamba ochepa

Zakudya zamkaka zamtundu zimapindulitsa thanzi labwino komanso zowonongeka, ndipo zonse chifukwa cha zinthu zambiri zothandiza. Ma saladi otsika mtengo omwe amathandizira kuthana ndi njala, kupereka thupi ndi zinthu zofunika ndikuwongolera kagayidwe ka zakudya ndi kagayidwe ka shuga. Chifukwa chogwiritsa ntchito masamba m'maphikidwe, ubwino wa mbalewo ukuwonjezeka kwambiri.

Zosakaniza:

• kanyumba kanyumba - 150 g;
• nkhaka - chidutswa 1;
• phesi la udzu winawake - 35 g;
• chitumbuwa - zidutswa 4;
• Balsamic viniga - 5 g;
• mafuta a azitona - 30 g;
• parsley ndi zonunkhira.

Kukonzekera:

1. Selari ndi nkhaka zimadulidwa mu cube, ndi tomato - magawo awiri.
2. Zomera zimayika masamba odulidwa ndi zonunkhira. Thirani mu viniga wosakaniza ndiyeno yikani mafuta.
3. Ikani kanyumba kanyumba ndikusiya saladi yochepa kwa mphindi khumi. mu furiji.

Saladi yamadzimadzi yochepa

Pali zotchuka zamasamba zomwe zimakhala ndi vuto la caloric, pomwe ndipamene mphamvu zawo zimakhala zochepa kuposa momwe zimagwiritsira ntchito zamoyo zawo. Gulu ili likuphatikizapo celery. Saladi ya calorie yochepa yolemetsa ndi masamba awa - njira yothetsera chakudya chilichonse. Tikulimbikitsanso kusonkhanitsa udzu winawake ndi mapuloteni, chifukwa umalimbikitsanso.

Zosakaniza:

• zolembera - chidutswa chimodzi;
• tsinde la udzu winawake - 1 pc.;
• walnuts - 55 g;
• madzi a mandimu - 20 g;
• apulo wobiriwira - chidutswa 1;
• yoghurt yachilengedwe.

Kukonzekera:

1. Mtedza udula ndi zouma muwuma wouma poto.
2. Apple adulidwe n'kusakaniza ndi mandimu.
3. Dulani udzu winawake, sungani apulo ndikuwonjezera feleti yophika ndi tiyi tating'onoting'ono. Ikani mtedza ndikudzaza chirichonse ndi yogurt.

Slimming Saladi ku Pekinese kabichi

M'magulu osiyanasiyana a zamasamba, zakudya ndi zothandiza zimagwirizanitsidwa, zomwe zimapanga chipangizo chodabwitsa. Lili ndi calorie yochepa, kotero kuti 100 g pali 16 calories. Ma saladi a kuwala kwa Peking kabichi amapanga kumverera kwachisangalalo, ndipo zonse chifukwa cha kuphatikiza ndi zizindikiro ndi kufufuza zinthu. Chifukwa cha mafinya omwe amalowa m'kati mwake, kuyamwa kwa mafuta ndi zakudya zimachepa, ndipo ntchito ya m'matumbo imakula bwino.

Zosakaniza:

• Peking kabichi - mutu 1;
• chitumbuwa - 300 g;
• basil-gulu;
• anyezi okoma - chidutswa 1;
• madzi a mandimu - 35 g;
• tsabola - chidutswa 1;
• Nsomba - 250 g;
• mafuta a azitona - 25 g.

Kukonzekera:

1. Shrimp yophika ndi ozizira.
2. Shred kabichi ndi kudula chitumbuwa mu halves.
3. Anyezi asunge hafu mphete, ndi tsabola wokoma tsabola - cubes.
4. Sakanizani zitsulo zonse ndikuzaza masamba a basil.

Sakanizani saladi kuchokera ku kabichi

Pa machiritso a algae akhoza kulankhula kwa nthawi yaitali, chifukwa mankhwala awo amapangidwa ali ndi zothandiza zinthu. Saladi kuchokera ku kabichi ya kulemera kwake ndi yothandiza chifukwa cha kukhalapo kwa ayodini wachilengedwe, komwe kuli kofunika kuti asinthe mafuta, mapuloteni ndi zakudya, ndipo kusowa kwa munthu kumayamba kulemera. Pali cellulose ndi asidi alginic mu nyanja kabichi, zomwe zimapangitsa kuti chimbudzi chiziyenda bwino.

Zosakaniza:

• nyanja kale - mphika 1;
• nyemba zam'chitini - 420 g;
• nkhaka ndi tsabola - 100 g;
• anyezi ndi kaloti - 75 g;
• adyo - mano awiri;
• mafuta a azitona - 50 g;
• msuzi wa soya - 75 g.

Kukonzekera:

1. Anyezi adula mu mphete zatheka, ndipo kaloti - udzu. Mbewu mwachangu mu mafuta oyambirira mpaka golidi;
2. Onjezani msuzi wa soya ndikuphika kwa mphindi zingapo.
3. Nyemba zitsukeni, kudula nkhaka mu kuyika, ndi peeled tsabola - kasupe.
4. Sakanizani zonse ndikuwonjezera akanadulidwa adyo.

Saladi ndi chimanga chochepa

Ambiri amakhulupirira kuti chimanga chazakudya chimakhala chovulaza kwa chiwerengero chifukwa cha kukoma kwake, koma ayi, chifukwa ali ndi calorie yochepa. Mbewu imakhala ndi mphamvu ya diuretic, imachepetsa mlingo wa cholesterol ndi normalizes kagayidwe kake. Saladi zowonongeka ndi chimanga zingakhale masamba, koma ngakhale muzakudya mungathe kuwonjezera chakudya ndi bowa.

Zosakaniza:

• chimanga - 600 g;
• phesi la udzu winawake - 200 g;
• letesi masamba - mutu;
• parsley - gulu;
• Maolivi - 55 g;
• mpiru - 7 g;
• wokondedwa - 12 g;
• vinyo wosasa - 45 g;
• nyama msuzi - 70 g;
• adyo - dzino dzino;
• mafuta a maolivi - 85 g;
• mchere.

Kukonzekera:

1. Kuti mupange saladi yocheperako ndi chimanga, muyenera kudula udzu winawake ndi udzu wochepa, ndipo azitona zimakhala zochepa.
2. Onjezerani masamba a saladi, odulidwa ndi manja, ndi a parsley odulidwa.
3. Sakanizani zotsalirazo ndi kumenyana bwino mpaka yunifolomu yodzaza imapezeka. Yonjezerani ku saladi ndikutumikira.