5 Matanho kune Akakwana Zhizha Saladi

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Yasvika nguva yekutengesa miriwo inodziya yegadheni saladhi, asi iyo yakatakurirwa saradhi recipe inogona kuve seinokora se burger uye fries. Kuvaka ndiro yakaenzana kwazvo uye kudzivirira kuwandisa, heino yangu mashanu-nhanho saladhi zano:

Nhanho 1: Tanga neveggie foundation yakagadzirwa kubva (zvichida) organic greens senge magidhi emumunda, Romaine, arugula, sipinashi uye chero mamwe mavheji mbishi aunoda. Madomasi, tsvuku hanyanisi, shredded karoti, magaka ndiwo mienzaniso mikuru, zvisinei edza kudzivirira starchy veggies semapatatisi kana pizi. Vavarira ingangoita maviri makapu akazara, saizi ye2 baseball, uye angangoita matatu akasiyana mavara, senge girini, tsvuku uye orenji. Antioxidants inosanganisirwa neiyo pigments iyo inopa maveji vara ravo. Kudya muraraungu wemaruva zvinoreva kuti unofumura muviri wako kune yakakura yevarwere vezvirwere izvi uye vanopokana-neakura.

Nhanho 2: Wedzera zviyo zvakakwana. Ini ndinoda kuwedzera zviyo zvakabikwa, zvakakanyiwa zvizere kumasadhi egadheni, sebhari, mupunga wemusango, quinoa kana chibage chemuorivhi (yup, chibage chakazara sezviyo zvese). Zvakare, vavarira hafu yekapu, saizi yehafu yebaseball. Kudya kanokwana katatu kushumirwa kwezviyo zvakakwana zuva rega rega (imwe hafu yemukombe yakabikwa) yakabatana nekudzivirira dzinenge hosha dzese dzisingaperi (kusanganisira chirwere chemoyo neshuga) pamwe nekuchengetedza kurema nekudzora mafuta emudumbu.

Nhanho 3: Kune mapuroteni, wedzera scoop (inenge saizi yehafu yebaseball, iyo yakaenzana nehafu yekapu) yeimwe lenti kana bhinzi, cubed organic firm tofu kana edamame, zamu rehuku kana hove dzegungwa. Kana iwe uri omnivore, tarisa kune bhinzi-yakavakirwa chikafu kanokwana kashanu pasvondo. Bhinzi dzinotakurwa nekuzadza faibha pamwe nema antioxidants nemamineral akakosha sesimbi uye magnesium. Uye vanogara vachidya bhinzi vane 22% panjodzi yakaderera yekuneta uye zvidiki zviuno!

Nhanho 4: Pamafuta "akanaka" anowedzera kana mashoma emafuta emuorivhi ari mhandara, kwete Tbsp (saizi yechigunwe chako, kubva kwachinokotama kusvika kumucheto), mashupuni mashoma enzungu kana mbeu kana kota avocado rakaibva . Mafuta ane hutano, ane chirimwa-akavakirwa zvakanyanya anowedzera kubatwa kwe antioxidants. Muchokwadi zvidzidzo zvinoratidza kuti pasina chero mafuta, mashoma kwazvo ma antioxidants anodhonzwa.

Nhanho 5: Pfeka saradhi yako nebharisamu vhiniga, iyo inowedzera toni yekunaka, kunyange yakawanda antioxidants uye yakaratidza kuwedzera uremu uye kubatsira kudzora mazinga eshuga. Uye wedzera mune imwe nyowani machungwa muto uye mahebhu, kubva kutsemuka nhema peppercorn kune yakachena basil. Miriwo nezvinonhuwira zvave zvichiratidza kuwedzera metabolism, kugadzirisa kuguta, uye iwo mabiko epfungwa dzako. Ini ndinoda zvinonhuwira zvechisikigo zvakanyanya ndakapa chitsauko chose kwavari mubhuku rangu idzva, uye ndine zita rakakosha kwavari: SASS, inomiririra Slimming uye Satiating Seasonings - yum!

Munguva pfupi yapfuura concoction yangu yandave iri:

• 1.5 makapu akasanganiswa manyoro

• Hafu tsvuku uye orenji mazambiringa madomasi, akachekwa nehafu

• Hafu yekapu yakabikwa, yakanyoroveswa nyemba

• Hafu yekapu yakabikwa, yakatonhora mupunga wemusango

• Kota yekotapeya yakaibva, yakachekwa

• 3-4 mashizha matsva, akabvaruka basil

• 1-2 Tbsp bharisamu vhiniga

• Svina kubva pamucheka mutsva weremoni

• Pepper ichangoburwa

Ini handikurudzire kuverenga macalorie nekuti ini ndinotenda kuti nguva yekudya, chiyero, hukuru hwechikamu, uye mhando zvakanyanyisa kukosha, asi kungoitira kuti kana iwe uchinge uchishamisika iyi saladhi inorongedza chete ma350 macalorie asi yakawanda kwazvo uye inogutsa!

Cynthia Sass inyanzvi yezvekudya yakanyoreswa ine madhigirii e master mune zvese zvinovaka muviri sainzi uye hutano hweveruzhinji. Inowanzoonekwa paTV yenyika iye SHAPE inopa mupepeti uye mupi wezvehutano kune veNew York Ranger neTampa Bay Rays. Yake ichangoburwa New York Times yakanyanya kutengesa ndeyeCinch! Kunda Zvido, Donhedza Pounds uye Lose Inches.

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