Imibono Engcono Kakhulu Yokulungiselela Ukudla Kwesaladi Ngo-2022

Imibono yokulungiselela ukudla kwesaladi ikusiza ukuthi uhlele ukudla kwakho kwansuku zonke okungazuzisa impilo yakho nokugaywa komzimba komzimba futhi kunikeze inala yemisoco enhle. Amasaladi angaba nezithako eziningi ezinomsoco onempilo ezizothuthukisa indlela yakho yokuphila enempilo kukho konke ukudla okulungiselelayo wena nomndeni wakho. (Imibono Yokulungiselela Ukudla Kwesaladi)

Kungakhathaliseki ukuthi udla ukudla okuqinile, imifino noma i-vegan, izinketho azipheli, unikeza ukudla kwakho kwesaladi okunempilo nsuku zonke noma ukukwenza kusenesikhathi futhi ulethe nawe ukuze uthole ukudla okulula okunempilo lapho ugijima. (Imibono Yokulungiselela Ukudla Kwesaladi)

Kuyini Ukudla Kwesaladi?

Ukudla kwesaladi kuwuhlobo lokudla oluvame ukuba nezithako zokudla eziningana, okungenani esisodwa sazo okumele sibe siluhlaza. Isithako esiyinhloko samasaladi, njengesaladi ye-tuna noma isaladi yamazambane, ngokuvamile ibizwa ngegama lesaladi. Izinketho azipheli futhi awukwazi ukungahambi kahle ngama-flavour ozithandayo.

Izitsha zesaladi zingaba isidlo esiseceleni, kodwa ikakhulukazi kubhekwa njengesitsha esihlukile esingahlangabezana nazo zonke izidingo zomzimba wakho. Ungazuza ngokudla isaladi njengokudla esikhundleni sokudla okunama-kilojoule amaningi kodwa okunomsoco omncane onempilo. V

Kuyini Ukubaluleka Kwesaladi Esidlweni?

Kubandakanya isaladi kuyindlela enhle yokwengeza ama-antioxidants anamandla, amaminerali namavithamini ekudleni kwakho. Futhi ukudla isaladi kuyindlela engcono kakhulu yokuthuthukisa indlela yakho yokuphila nokuthuthukisa imetabolism yakho. Ukudla kwesaladi kungase kube nakho konke okudingayo ukuze unelise indlala nezidingo zakho zomzimba.

Kodwa-ke, uma ungazinaki izithako kanye nokugqoka, kulula ukungahambi kahle ekukhetheni isaladi njengoba lawa ma-calorie angadlula izinzuzo zezithako eziluhlaza ezinempilo njengemifino noma izithelo. Ukugcina ibhalansi ngenkathi upheka isaladi kungaba nzima uma unganakile. (Imibono Yokulungiselela Ukudla Kwesaladi)

Kungani Ukudla Kwesaladi Kukuhle Kuwe?

Ngaphezu kokunikeza amazinga aphezulu omsoco, ukudla ngisho nesaladi encane njengesidlo kuzokusiza ukuba uhlangabezane nokudla okunconyiwe kwamavithamini abalulekile afana no-C, B6, A noma E, ne-folic acid. Futhi uma ufaka ukugqoka okunomsoco esaladini, kuzokusiza ukuthi ubambe lezo zakhi kalula.

Ngisho nabesifazane be-menopausal bangazuza ngokudla okungenani isaladi eyodwa ngosuku, njengoba ukuthathwa okukhulu kwemifino eluhlaza nezithelo kuye kwafakazelwa ukunciphisa amazinga okulahlekelwa kwamathambo kwabesifazane abangaphambi kokuya esikhathini. Esinye isizathu sokwengeza amafutha ekugqokeni kwesaladi ukusiza ukumuncwa kwe-alpha-carotene, i-lycopene, ne-beta carotene. (Imibono Yokulungiselela Ukudla Kwesaladi)

Ingabe Isaladi Ibhekwa Njengesidlo?

Amasaladi avame ukubhekwa njengento oyidlayo ngaphambi kwesidlo sasemini noma ngesifundo esikhulu, kodwa isaladi ingabhekwa njengokuphakelwa okugcwele njengoba ingase ibe nezithako ezinakho konke okudingayo esidlweni, noma ngaphezu kwalokho okudingayo uma unganakile.

Ngaphezu kokugcwalisa isisu sakho, ukudla isaladi kuzokunikeza imisoco enempilo namavithamini ukudla okuvamile okungase kungabikho. Ngakho ukudla okulinganiselayo kungaba isidlo sesaladi esigcwele ama-flavour nama-flavour okungekho muntu ongakwazi ukumelana nokuzama. (Imibono Yokulungiselela Ukudla Kwesaladi)

Ingabe Ukudla Isaladi Nsuku Zonke Kunempilo?

Ukuqala isaladi enempilo nsuku zonke ngeke kukulimaze, ngokuphambene nalokho, kuzokunika amandla njengoba uzosusa ushukela owedlulele kanye nama-carbohydrate angenampilo ekudleni kwakho. Egcwele amaminerali, amavithamini, nama-antioxidants, izitsha zesaladi ziyisinqumo esihle sesidlo sasemini sasekhaya noma sebhizinisi.

Uma udla ukudla okunzima, cishe uyozizwa ulele ngemva kwalokho. Ukuba nesaladi kuzokusekela ngamandla engeziwe ukukusiza uhambisane nosuku. Khohlwa ngokusutha ngemva kokudla, isaladi izokusiza uzizwe ugcwele futhi unamandla futhi ngokuqinisekile izokusiza uzizwe ungcono kakhulu.

Buka le vidiyo ukuze ubone ukuthi kwenzekani emzimbeni wakho uma udla isaladi nsuku zonke. (Imibono Yokulungiselela Ukudla Kwesaladi)

Iyiphi Indlela Engcono Kakhulu Yokwenza Amasaladi Okulungiselela Ukudla?

Nakuba ukulungisa isaladi kungase kubonakale kuwumsebenzi odla isikhathi, empeleni akunjalo. Amasaladi ayisinqumo esihle kakhulu sokudla okungalungiswa ngisho namahora angama-48 ngaphambili. Ngakho-ke, ungalungisa isaladi yakho kusenesikhathi futhi uyikhiphe esiqandisini futhi ulenze ilungele ukukhonza. Kuzwakala kukuhle, akunjalo?

Okufanele ukukhumbule ukuthi ngaso sonke isikhathi usebenzise izithelo nemifino emisha. Eminye imifino ayihlali isikhathi eside, ngakho-ke kubalulekile ukuthi ungayishiyi isikhathi eside esiqandisini. Thenga njalo izithako ezintsha zokudla okuningana ukuze ugweme ukumosha ukudla. (Isaladi Imibono Yokulungiselela Ukudla)

Uhlu Lwemikhiqizo Yokudla Kwesaladi

Uhlelo luyisihluthulelo! Hlala uhlela ukudla kwakho kwesaladi kwamasonto onke! Ngale ndlela, uzogwema ukuchitha imifino nezithelo ezintsha, ezingabizi kakhulu. Thatha isikhathi sokunquma ukuthi yimaphi amasaladi okufanele uwalungiselele phakathi nesonto futhi uthenge ngokufanele. Yenza uhlu lokuthenga futhi uhlale uthenge lokho okudingayo.

Uma udinga ukulungisa isidlo sesaladi ngokushesha, khetha imifino ehlala ihlanzekile isikhathi eside. Imifino enamahlamvu efana ne-ulethisi, iklabishi elibomvu, izaqathe, u-anyanisi yizinto eziyisisekelo ezinhle kunoma yikuphi ukudla kwesaladi. Engeza amaprotheni afana nenkukhu, ubhontshisi wesoya noma uthenge i-tuna ekheniwe bese ufafaza isoso phezu kwayo futhi ukudla kwakho okuphelele nokunempilo sekulungile. (Isaladi Imibono Yokulungiselela Ukudla)

Amathiphu Okulungiselela Isidlo Sesaladi

Ukulungiselela kahle nokuhlela kuwuhhafu wesidlo. Kukhona ezinye izinto okufanele uzenze kuqala lapho uthenga imifino nezithelo zakho ezintsha. Zigeze kahle, zome bese uzisika ngaphambili, bese uzigcina esiqandisini. Ungabese uwasebenzisa ukuze uthole ukudla kwakho ngokushesha.

Yiqiniso, ezinye izitolo zinikeza imifino enqunywe ngaphambili kanye ne-pre-shredded elungele ukusetshenziswa, kodwa izokongela imali uma wenza lokhu ngokwakho. Ungakwazi futhi ukulungisa amanye amasaladi ngokushesha futhi uwagcine esiqandisini uze usetshenziswe. (Isaladi Imibono Yokulungiselela Ukudla)

Ungalungiselela Isikhathi Esingakanani Isaladi Kusengaphambili

Isaladi esilungisiwe singagcinwa esiqandisini izinsuku ezingu-3 kuya kwezingu-5, kuye ngokuthi izithako ezisetshenzisiwe. Kodwa-ke, kuhlale kungcono kakhulu ukulungisa isidlo sesaladi ngaphambi kokudla. Kodwa ngezinye izikhathi isimiso esimatasa siyakuphoqa ukuba ulungiselele ukudla kwakho kusenesikhathi. Ngakho-ke, kungcono ukwenza isaladi kusengaphambili kunokudla ukudla okungenamsoco okungenamsoco.

Sebenzisa izitsha ezihlanzekile, ezomile ukugcina amasaladi akho esiqandisini. Ungenza lokho ohlele ukukusebenzisa ngakusasa ngezithelo nemifino ebolayo. Kubalulekile futhi ukwenza izingqimba zokudla ukuvimbela izitsha zesaladi ukuthi zingabi manzi.

Buka le vidiyo ukuze uthole ulwazi olwengeziwe mayelana nendlela yokugcina isaladi yakho iyintsha izinsuku. (Imibono Yokulungiselela Ukudla Kwesaladi)

Ungayidla Kanjani Isaladi Yokulungiselela Ngaphandle Kokuthola I-Soggy?

Ukuze ungatholi isidlo sakho sesaladi simuncu ngemva kwezinsuku ezimbili, udinga ukufunda izinto ezithile kusukela lapho wenza isaladi lakho ukuze uqinisekise ukuthi lihlale lilisha futhi limnandi. Iqhinga ukubeka izithako bese uzipakisha ngendlela efanele ukuze zihlale zizintsha.

Ukugcina isitsha sakho semifino, gcina isoso yakho ihlukene futhi ugovuze ngaphambi nje kokuyisebenzisa. Ngakho-ke, ungaba ne-sauce nemifino ekulungele ukudlulisa embizeni ongayiphatha lapho uya emsebenzini. Noma ungagoqa izithako zakho ngobunono kodwa uzigcine zizintsha futhi zimnandi. (Isaladi Imibono Yokulungiselela Ukudla)

Ukubeka Isidlo Sakho Sesaladi - Isinyathelo Ngesinyathelo

Ukubeka izithako zesaladi embizeni noma esitsheni kungaba umsebenzi wobuciko - kokubili okumibalabala nokukhangayo, kodwa okumnandi uma ukunambitha. Yingakho kubaluleke kakhulu ukwendlalela kahle ukuze ugcine wonke ama-flavour ekulungele. Nazi ezinye izinyathelo eziyisisekelo okufanele uzilandele. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isinyathelo 1: Ukwendlalela Ukugqoka

Uma ufuna ukugcina ukugqoka ngesaladi, qiniseka ukuthi ubeka ukugqoka phansi, kude nemifino ezoba manzi lapho ihlangana nokugqoka. Faka izipuni ezimbalwa zesoso phansi kwembiza noma esinye isitsha esingangenisi umoya.

Isinyathelo sesi-2: Beka Imifino Eqinile Nezithelo

Imifino eqinile nezithelo ezifana nama-apula, izaqathe, u-anyanisi, upelepele obomvu kufanele kudlule isoso. Lezi zizophinde zinambitheke kangcono ngenxa yokugqoka ngoba zithatha ukunambitheka kancane ngaphandle kokumanziswa kokugqoka.

Isinyathelo sesi-3: Izithako eziphekiwe

Ungqimba olulandelayo kufanele luqukathe noma yini efana nobhontshisi, uphizi, irayisi, iquinoa, ama-noodle noma i-pasta. Noma yini oyithandayo ungasebenza nayo. I-pasta kufanele iphekwe i-al dente, ikhanywe kahle futhi ifakwe esiqandisini. Ungafaki izithako ezishisayo esaladini ozoligcina esiqandisini.

Buka le vidiyo ukuze uthole ulwazi olwengeziwe mayelana nokubeka izitsha zesaladi embizeni yamatshe. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isinyathelo sesi-4: Ungqimba lwamaprotheni

Isendlalelo esilandelayo kufanele sibe namaprotheni athile. Ungakhetha inyama ephekiwe, inhlanzi noma ushizi. Noma ngabe yini onquma ukuyisebenzisa, qiniseka ukuthi iqotshiwe futhi yakhanywa noma yiluphi uketshezi oludlulele. Ungasebenzisa futhi amaqanda abilisiwe kanzima noma imbewu engenayo i-gluten njenge-quinoa. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isinyathelo sesi-5: Isendlalelo Sokugcina

Ungqimba lokugcina kodwa oluncane kufanele lube izithako ozigcina zilungile efrijini kodwa wengeze ngaphambi nje kokuba unqume ukudla isidlo sesaladi. Gcina ulethisi wakho osanda kusikwa, ama-strawberry, ukwatapheya noma izithelo ezomisiwe zilungile, kodwa wengeze ekugcineni. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isinyathelo sesi-6: Hlanganisa isaladi

Hlanganisa kahle ngaphambi kokudla lesi sidlo sesaladi esinezingqimba futhi ujabulele ukudla kwakho okunempilo okuzenzelayo. Uma uyigoqa kahle, ihlala iyintsha izinsuku ezimbalwa futhi ingajatshulelwa ngaphandle kokuchitha isikhathi esiningi ulungisa ukudla okuseqophelweni eliphezulu ongakuyisa emsebenzini noma ukulinde ukuthi ubuye ekhaya. (Imibono Yokulungiselela Ukudla Kwesaladi)

Imibono eyi-10 Enempilo Yokulungiselela Ukudla Kwesaladi Yango-2021

Izinketho cishe azipheli uma kuziwa emibonweni yokudla isaladi. Kunokuhlukahluka okuningi esidlweni esisodwa kangangokuthi akunakwenzeka ukuphelelwa imibono. Nansi eminye imibono yesaladi esheshayo nenempilo ehambisana nezidingo ezahlukene. Ungazama ezinye noma zonke!

Ukuhlanganisa ukudla kwesaladi nokuzivocavoca okuningi kungaba inhlanganisela ephumelelayo yokulahlekelwa isisindo ngempumelelo. Engeza inala yemifino eluhlaza noma ephekiwe, amaprotheni athile, kanye ne-gravy engaqukethe ama-calories amaningi, futhi uzoba nokudla okulula ukukusiza wehlise isisindo. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isaladi ye-Flat-Tummy

Cishe uyazi ukuthi kufanele uphikelele kangakanani ukuze ulahlekelwe isisindo nokuthi ukulahlekelwa isisu sakho kunzima kabili kunanoma yini enye. Nokho, akunakwenzeka ukulahlekelwa yileso sisu esinenkani ngokudla amasaladi anempilo futhi amnandi futhi ubonakale uziqhenya ngesikhathi esifushane. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• Amaqanda ama-2 abilisiwe
• I-avocado ye-1
• 1 inkomishi ye-chickpeas ehlanjululwe
• I-14 oz yezinhliziyo ze-artichoke ezihlanjululwe
• Cishe u-5 oz wemifino exutshwe
• ¼ inkomishi yamafutha e-olive engeziwe
• ¼ isipuni sikapelepele
• ¼ isipuni sikasawoti
• 2 wezipuni lwesinaphi
• 2 wezipuni of apple uviniga

Sika amaqanda, ukwatapheya, nemifino zibe izingcezu ezincane. Hlanza ama-chickpeas ukuze ususe usawoti. Esitsheni esihlukile, yenza isoso emafutheni, pepper, usawoti, lwesinaphi noviniga. Uma uzodla ngokushesha, hlanganisa konke futhi ujabulele. Uma ulungiselela kamuva, phinda ngaphandle kokuxuba.

Isidlo Sesaladi Sesifo Sikashukela

Ukudla okunesifo sikashukela ngokuvamile kubhekwa njengokudla okune-carb ephansi. Lolu hlobo lwesaladi luqukethe imifino eminingi eqotshiwe kanye namaprotheni azoba ngcono kakhulu kulabo abalwa namazinga aphezulu eglucose. Futhi igcwele ukunambitheka futhi okubaluleke kakhulu - kulula ukuyilungisa. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• Amabele enkukhu anongwe nhlangothi zombili
• 2 wezipuni zamafutha e-Olive
• 3 izinkomishi ze-kale eqoshiwe
• 1 inkomishi ye-Brussels amahlumela
• 1 inkomishi yekhukhamba
• 1 inkomishi yeklabishi elisikiwe
• 1 inkomishi isanqante shredded
• 1 inkomishi ye-fennel
• ½ inkomishi ka-anyanisi obomvu osikiwe
• 1 inkomishi katamatisi oqoshiwe
• ¼ inkomishi yembewu yehalananda

Okokugqoka

• 2 wezipuni of apple uviniga
• 2 wezipuni zamafutha omnqumo
• 1 ½ ijusi kalamula
• 1 i-clove yegalikhi egayiwe
• 1 isipuni fennel oqoshiwe

Thela amafutha omnqumo phezu kwamabele enkukhu anongwe. Faka ithreyi namabele kuhhavini osuke usushisa kakade bese ubhake cishe imizuzu engama-30. kuphole. Phakathi naleso sikhathi, nquma, usike futhi ugaye imifino.

Zonke zidinga ukunqunywa zibe izingcezu ezincane, zixutshwe kahle futhi zishiywe ukuze ziphumule esiqandisini. Uma inyama ipholile, yinqume futhi uyifake endishini nemifino. Gqoka ngezithako ozinikeziwe futhi ujabulele ukudla kwakho ngokugcwele. Uma udinga ukugcina isaladi kamuva, gcina ukugqoka kanye nenyama ngokwehlukana kuze kube yilapho ukhonza. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isidlo Sesaladi Semifino

Izitsha eziningi zamasaladi zinganikezwa imifino uma ushiya ezinye zezithako ezisobala. Asenempilo futhi ehlanyisa okumnandi futhi anganikezwa ngokushesha noma njengokulungiselela ukudla kwesaladi. Nansi iresiphi yale saladi. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• 8 oz of pasta noma irayisi noodle
• ¼ inkomishi ka-anyanisi oqoshiwe
• I-6 oz yamakhowe owakhethayo (ama-portobellos, ama-morels, ama-shiitake)
• 2 wezipuni of extra virgin olive oil
• 3 izinkomishi asparagus oqoshiwe
• Usawoti kanye nopelepele
• parsley
• 4 anyanisi wasentwasahlobo oqoshiwe

Okokugqoka

• 4 wezipuni of extra virgin olive oil
• 2 wezipuni kalamula
• 1 i-clove yegalikhi
• Upelepele

Pheka i-pasta al dente, yikhiphe futhi uyiyeke ukuze ipholile. Faka esikhundleni se-pasta ngama-noodle elayisi ukuze ugcine lesi sidlo sesaladi singena-gluten. Lungiselela, usike futhi usike imifino. Shisisa ipani bese ufaka u-anyanisi namafutha. Pheka imizuzu embalwa, bese ufaka amakhowe, inkathi. Govuza bese upheka eminye imizuzu emihlanu.

Engeza i-asparagus futhi gazinga ngokushesha. Hlanganisa i-pasta no-anyanisi, amakhowe, i-asparagus bese wengeza i-parsley no-anyanisi entwasahlobo. Lungisa ukugqoka ngokwehlukana bese ufafaza phezu kwesaladi. Hlanganisa kahle futhi ujabulele ukudla kwakho. Uma ulungiselela lesi sidlo kamuva, engeza ukugqoka ngaphambi kokukhonza isaladi. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isaladi Nicoise

Isaladi uNicoise ivela eFrance, futhi igama layo livela edolobheni laseFrance iNice. I-Nice isifundazwe esisogwini eFrance futhi zonke izinto ezisetshenziswayo zitholakala kule ndawo noma eduze kwayo. Akumangalisi ukuthi ama-anchovies, ama-olivi noma utamatisi ayingxenye yale saladi yokudla. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• Ama-ounces angu-15 amazambane abomvu asikiwe
• Salt
• 2 wezipuni iwayini elomile elimhlophe
• Amaqanda ama-4 abilisiwe
• Ama-ounces angu-10 kabhontshisi oluhlaza
• ¼ inkomishi yewayini uviniga
• ¼ inkomishi ka-anyanisi obomvu osikiwe
• 2 wezipuni lwesinaphi
• 1 isipuni se-thyme esisha eqoshiwe
• Upelepele ongaphansi
• 1 inkomishi yamafutha e-olive engeziwe
• 8 utamatisi we-cherry uhhafu
• 1 inhloko kaulethisi
• 6 radishes, oqoshiwe
• 2 amathini ama-anchovies, akhanyiwe
• ½ inkomishi yama-olives kaNicoise

Pheka amazambane emanzini anosawoti okungenani imizuzu emihlanu noma aze athambile. Cindezela, fafaza iwayini bese uvumela ukuthi liphole esitsheni esihlukile. Bilisa ubhontshisi oluhlaza epanini elihlukile, khipha bese ushiya ukuze uphole.

Bilisa kanzima amaqanda imizuzu engu-12, udlulisele emanzini abandayo ukuze umise ukubila, futhi uvumele ukupholisa. Lungisa i-sauce ngokuxuba amafutha, uviniga, u-anyanisi, usawoti, pepper, ne-thyme. Whisk kuze kuhlangane yonke into. Engeza ¼ inkomishi yesoso kumazambane.

Beka amaqabunga e-ulethisi epuleti bese wengeza amazambane phezulu. Engeza ubhontshisi oluhlaza, ama-radishes, ama-anchovies, amaqanda ahlukaniswe izingxenye ezintathu bese ubeka phezulu ne-sauce esele. Hlela utamatisi we-cherry ohhafu, ufafaze isoso bese ufaka u-½ inkomishi yama-olives kaNicoise. (Imibono Yokulungiselela Ukudla Kwesaladi)

I-Greek Salad Meal Prep

Le saladi elula kodwa enomsoco oyisidlo sakusihlwa iyona kanye ongase uyidinge ngezinsuku zokusebenza ezimatasa lapho udinga okuthile okulindile efrijini. Futhi qiniseka ukwenza okwengeziwe, njengoba nakanjani uzofuna okwengeziwe. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• Ulethisi
• Utamatisi we-Cherry
• Ukhukhamba
• U-anyanisi obomvu
• Ama-Olives
• Ushizi we-Feta
• Uviniga, amafutha, nesinongo sokugqoka

Grate yonke imifino kanye noshizi we-feta. Beka ulethisi phansi endishini. Beka imifino esesikiwe, iminqumo kanye noshizi we-feta. Yenza ukugqoka ngokwehlukana ukuze ilungele ukuxutshwa kokugcina nokuphakelwa. Hlanganisa kahle ngaphambi kokuphakela futhi ujabulele ukudla kwakho okumnandi nokumnandi. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isaladi yenkukhu yaseThai

Nakuba kungase kuzwakale kungavamile, ukulungiselela le saladi ngezithako ezilungiselelwe kusengaphambili akulula. Qinisekisa ukuthi unakho konke okuseduze, isaladi yakho ecwebezelayo futhi emnandi izobe isilungile futhi ilinde ukuthi ujabulele ukudla kwakho. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• Inkomishi yesine yejusi ye-lime
• 1/4 indebe ye-soy sauce (i-sodium ephansi)
• 1/4 indebe ye-peanut butter (ukhilimu)
• Uju (izipuni ezimbili)
• 1 isipuni se-chili sauce (Sriracha)
• 1 i-clove yegalikhi egayiwe
• 1 ithisipuni impande entsha ye-ginger egayiwe noma 1/4 isipuni se-ginger powder
• 1 isipuni samafutha e-sesame
• Ibhokisi elingu-1 (ama-ounces angu-14) isaladi ye-coleslaw
• 1 1/2 izinkomishi epholile shredded rotisserie inkukhu
• 4 u-anyanisi oluhlaza
• I-1/4 inkomishi entsha ye-cilantro eqoshiwe, eqoshiwe
• Okuzikhethela: amantongomane athosiwe uju, oqoshiwe

Ukwenza ukugqoka, shaya izithako zokuqala eziyisishiyagalombili kuze kube bushelelezi. Hlanganisa izithako zesaladi nokugqoka endishini enkulu yokuxuba. Faka efrijini ihora elingu-1, vala. Fafaza amantongomane ekuphakeni ngakunye, uma uthanda. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isaladi ye-bulgur yaseMedithera

Le recipe yesaladi ingaba nezinto ezihlukahlukene njengoba ungakwazi ukushintsha izithako futhi ube nokuhluka kwakho. Noma ngabe yiziphi izithako ozikhethayo, zisazoba mnandi futhi zikhange ngokuphawulekayo kuphalethi yakho, futhi kusifanele isikhathi sakho ukuzilungiselela. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• 1 inkomishi yezinhlamvu ze-bulgur
• I-2 izindebe zamanzi
• 1/2 isipuni cumin
• 1 / 4 ithisipuni usawoti
• Ikani (ama-ounces angu-15) likabhontshisi we-garbanzo ohlanjululwe wakhanywa amanzi noma uphizi
• Ama-ounces angu-6 isipinashi somntwana (cishe izinkomishi eziyi-8)
• 2 izinkomishi uhhafu utamatisi cherry
• 1 u-anyanisi obomvu ohhafu futhi usike kancane
• 1/2 indebe ye-feta cheese, eqoshiwe
• 2 amathisipuni oqoshiwe Mint fresh
• 1/4 indebe ye-hummus
• ijusi lemon (izipuni ezimbili)

Hlanganisa izithako ezine zokuqala epanini le-6-quart bese ulethe ngamathumba. Nciphisa ukushisa kube phansi bese ubilisa ngesivalo imizuzu engu-10-12 noma kuze kube yilapho imifino ithenda. Engeza ubhontshisi we-garbanzo. Kususe ekushiseni bese wengeza isipinashi. Masime simboze imizuzu emi-5 kuze kube isipinashi sibuna. Hlanganisa izithako ezisele endishini yokuxuba. Faka efrijini futhi udle kubanda noma uphake kushisa. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isaladi Ramen

Uma ungeke ukwazi ukumelana nesaladi yenoodle, le saladi kufanele ibe semenyu yakho okungenani kanye ngesonto. Le saladi enhle futhi emnandi ngeke ithathe isikhathi esiningi ukuyilungiselela, kodwa izobe isanambitha kahle ngisho noma ilungiselelwe izinsuku ezimbalwa kusengaphambili. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• Ama-ounces angu-9 we-shrimp ramen noodles
• 6 izinkomishi zamanzi abilayo
• Ikhilogremu engu-1 yesoseji yengulube ebabayo
• 3/4 indebe ye-sesame ethosiwe yokugqoka isaladi (i-Asian)
• 3/4 indebe ka-anyanisi oluhlaza, osikiwe
• 1/2 indebe ye-cilantro entsha, eqoshiwe
• 1/2 isipuni se-lime zest egayiwe
• 3 wezipuni kalamula
• Cishe ama-ounces angu-8 amaphizi eqhwa amasha
• 1-1/2 izinkomishi zezaqathi zezingane
• 4 wezipuni oqoshiwe amakinati omisiwe athosiwe

Esitsheni esikhulu sokuxuba, faka ama-ramen noodle, ikota, bese ubeka eceleni iphakethe lezinongo. Vala ama-noodle ngamanzi ashisayo bese ushiya imizuzu engu-5 ukuze athambe. Khipha ama-noodle bese ugeza ngamanzi abandayo. Ngemuva kokukhipha kahle, buyela endishini.

Esikhathini esikhulu se-skillet phezu kokushisa okuphakathi, pheka futhi uphule amasoseji aze angabi phuzi, cishe imizuzu emihlanu kuya kweyisikhombisa. Susa uketshezi oluningi usebenzisa ithawula lephepha.

Gcoba ama-noodle nge-vinaigrette, i-1/2 indebe yama-scallions, i-cilantro, i-lemon zest, ijusi kalamula, nokuqukethwe kwephakethe lesinongo elibekelwe. Hlanganisa uphizi weqhwa, u-anyanisi, ama-peanuts angu-3, ​​nobhekeni endishini enkulu yokuxuba. Faka u-anyanisi oluhlaza osele namakinati phezulu. (Imibono Yokulungiselela Ukudla Kwesaladi)

Isaladi ye-Avocado Steak

Le iresiphi yesaladi iyisidlo esihle sokujabulela unyaka wonke, ikakhulukazi ehlobo. Ukubukeka kwayo okukhangayo kanye nokunambitheka kwayo kuzokukhuthaza ukuthi uzame futhi ukwenze okungenani kanye ngesonto ukuze ujabulele nomndeni wakho. (Imibono Yokulungiselela Ukudla Kwesaladi)

Izithako

• ¾ ikhilogremu yenyama yenkomo ye-iron flat noma i-top sirloin steak
• Ithisipuni yesine kasawoti, ihlukaniswe
• I-quarter teaspoon ye-chili, ihlukanise
• I-1 / 4 inkomishi eyengeziwe yamafutha omnqumo
• 2 wezipuni vinaigrette balsamic
• Ijusi kalamula, 2 wezipuni
• 5 oz. isipinashi somntwana, esisha (cishe izinkomishi ezingu-6)
• 4 ama-radishes, anqunywe kancane
• 1 utamatisi we-beefsteak ophakathi, osikiwe
• 1/2 ukwatapheya ovuthiwe ophakathi, ehlutshiwe futhi osikiwe
• Okuzikhethela: 1/4 indebe ye-crumbled blue cheese

Fafaza uhhafu wethisipuni likasawoti kanye ne-1/4 isipuni sikapelepele phezu kwesteak, uwose phezu kokushisa okuphakathi noma kuze kube yilapho inyama yenkomo isilungele ukuphiwa (i-thermometer ingafunda 135° ngokungavamile, 140° ngokumaphakathi, kanye no-145° medium). - kahle). Vumela isikhathi sokuphumula semizuzu emi-5.

Phakathi naleso sikhathi, hlanganisa ndawonye amafutha, uviniga, ijusi kalamula, nosawoti osele kanye nopelepele endishini engajulile. Sabalalisa isipinashi kuzo zonke izindawo ezine. Lahla utamatisi, ukwatapheya, nama-radishes. Sika i-steak bese ukhonza phezu kwesaladi. Gcoba isoso phezu kwayo bese ufafaza ushizi uma uthanda. (Imibono Yokulungiselela Ukudla Kwesaladi)

Ubhontshisi Isaladi

Uma ufuna isaladi enamaprotheni amaningi kodwa engenayo inyama, le saladi kabhontshisi iwukudla okuzohlangabezana nezidingo zakho zokudla. Ngaphandle kokushesha ukuyilungiselela, inemibalabala futhi imnandi. Lungiselela kusenesikhathi futhi ujabulele ngokugcwele emsebenzini noma ekhaya.

Izithako

• Uhhafu wenkomishi yamafutha omnqumo engeziwe
• Inkomishi yesine yewayini elibomvu likaviniga
• 1 ithisipuni ushukela
• 1 i-clove yegalikhi egayiwe
• 1 ithisipuni kasawoti
• 1 ithisipuni ye-cumin powder
• 1 ithisipuni ye-chili powder
• Ithisipuni yesine likapelepele
• 3 izinkomishi irayisi basmati, kuphekwe
• Ikani elingu-1 (ama-ounces angu-16) ubhontshisi wezinso ohlanjululwe futhi wakhanywa
• I-can (ama-ounces angu-1) ehlanjululwe futhi yakhanywa ubhontshisi omnyama
• 1/4 indebe egayiwe i-cilantro entsha
• 1 1/2 izinkomishi zommbila oqandisiwe, oncibilikisiwe
• 4 u-anyanisi oluhlaza, oqoshiwe
• 1 upelepele omncane obomvu, oqoshiwe

Phehla isoso ehlanganisa amafutha, uviniga nezinongo. Hlanganisa irayisi, ubhontshisi nezinye izithako zesaladi endishini enkulu. Engeza ufulawa, uhlanganise kahle. Yifake esiqandisini ukuze iphole kahle. Frijiza isaladi ukuze uthole ukunambitheka okungcono kakhulu. (Imibono Yokulungiselela Ukudla Kwesaladi)

Imibono Ifanele Isikhathi Esengeziwe

Uma ungakaqiniseki ngokuzama imibono yokulungiselela ukudla kwesaladi, cabanga ukuthi singakanani isikhathi ozokonga phakathi nesonto lomsebenzi lapho wazi ukuthi ukudla okunempilo kodwa okumnandi kukulindile efrijini. Futhi-ke, lapha wonke umuntu uzoba nentshisekelo yokuthi unesidlo esimibalabala nesimemayo ngesikhathi sekhefu labo lesidlo sasemini. (Imibono Yokulungiselela Ukudla Kwesaladi)

Futhi kufanele nje uchithe isikhathi esengeziwe ugcina isiqandisi sakho ngeziqukathi ezingangeni moya ezigcwele ukudla okunomsoco okuzothuthukisa imetabolism yakho futhi kukunikeze ukukhetha kokudla okunempilo nsuku zonke. Amandla omzimba wakho azovuselelwa futhi uzobe usulungele ukwenza umsebenzi wakho wansuku zonke. (Imibono Yokulungiselela Ukudla Kwesaladi)

Ingabe usuyizamile eminye yale mibono yokulungiselela ukudla kwesaladi? Ingabe unayo isaladi oyintandokazi ongayincoma? Yabelana nami ngemicabango yakho kanye nezindlela zokupheka kumazwana angezansi. (Imibono Yokulungiselela Ukudla Kwesaladi)

Futhi, ungakhohlwa ukuphina/ibhukumaka futhi uvakashele blog ngolwazi oluthe xaxa oluthokozisayo kodwa lwangempela. (I-Vodka kanye nejusi yamagilebhisi)