Ndi matenda ashuga, mitundu yambiri ya saladi yokhala ndi kalori yayikulu komanso mafuta ambiri ndi yoletsedwa ndi aliyense. Timapereka saladi woyambirira komanso wokoma kwambiri yemwe amapanga chisangalalo ndipo adzakopa banja lonse. Mwa njira, imagwirizana ndi malingaliro a katswiri wazakudya pazakudya zomwe odwala matenda ashuga angakhale nazo patebulo la tchuthi.
Zosakaniza
Kwa 4-5 servings ya saladi muyenera:
- anyezi wochepa thupi, wosemedwa mu mizere yopyapyala - ½ chikho;
- chipatso chachikulu cha avocado;
- 3 zipatso zazing'ono zazipatso;
- 1 mandimu
- masamba atsopano a basil;
- masamba ochepa a saladi;
- Seeds chikho cha makangaza makapu;
- Supuni ziwiri za mafuta;
- mchere ndi tsabola kulawa.
Gawo lalikulu la mbale ndi avocado. Saladi nayo sizingokhala zokoma. Chinthu chapadera mu zipatsozi chimatsitsa shuga wamagazi ndikulimbikitsa kuyamwa kwa glucose ndi maselo aubongo. Ma Avocados ali ndi michere yambiri komanso mapuloteni azomera.
Momwe mungapangire saladi
- Dulani anyezi m'mikwingwirizo ndikudzaza ndi madzi ozizira kuti muchepetse kukoma kwake;
- sakanizani supuni ya mandimu zest ndi msuzi wofanana ndi mafuta a maolivi, ngati mukufuna, onjezerani mchere ndi tsabola wakuda;
- tulutsani zipatso za mphesa, chotsani njerezo ndikudula m'mitundu ing'onoing'ono;
- chitani chimodzimodzi ndi mapeyala;
- sakanizani avocado ndi mphesa, onjezani mbewu zamakangaza (osati onse, siyani pang'ono kukongoletsa mbale);
- anyezi amaphatikizidwa ndi basil wosankhidwa ndikuwonjezeranso zipatsozo.
Kusakaniza komwe kumayambira kumakonzedwa ndi mafuta a ndimu ndikusakanizidwanso.
Dyetsani
Mbaleyi ndi yowala komanso yokongola. Kuti mutumikire, ikani masamba a saladi pambale, pa iwo - saladi mu mawonekedwe abwino. Pamwamba imatha kukongoletsedwa ndi nthambi zingapo za basil, magawo onse a mphesa ndi mitengo ya makangaza.
