MA SALADI OSAVUTA A 5 ACHILIMWE NDI UBWINO WATHANZI LAWO NDI MAPHIKIDWE - PAMPEREDPEOPLENY.COM

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Chilimwe ndi nyengo ya masaladi momwe amapangira chakudya chokoma, chozizira komanso chopatsa thanzi chilimwe. Kafukufuku wasonyeza kuti nthawi yotentha, malo odyera ambiri m'maiko otentha ngati Toronto, amawona kuchepa kwa makasitomala wamba, kupatula malo odyera omwe amakhazikika mu masaladi. Ngakhale pakhoza kukhala zifukwa zina zakuchepa kwa makasitomala monga tchuthi cha chilimwe, kusintha kwa njala kumasaladi chifukwa cha malo ofunda kumawerengedwa kuti ndiye chifukwa chachikulu. [1]

Kafukufuku wina wofalitsidwa mu magazini ya Publish Health Nutrition akuti kumwa zipatso kapena saladi wamasamba kumatha kuteteza matenda osiyanasiyana monga khansa ndi matenda amtima. [ziwiri]

Chifukwa chake, titha kunena kuti kupatula kutisunga ozizira nthawi yotentha, masaladi amatithandizanso kupewa matenda ambiri ndikutipatsa thanzi.

Munkhaniyi tikambirana mndandanda wamasaladi okoma komanso athanzi ku chilimwe, komanso maphikidwe awo. Onani.

1. Gramu yobiriwira imamera saladi

Nyemba za Mung zili ndi ma antioxidants, magnesium, potaziyamu komanso zakudya zamagetsi. Ma antioxidants awiri ofunikira mu mung otchedwa vitexin ndi isovitexin atha kuthandiza kupewa chiopsezo cha sunstroke. Malinga ndi kafukufuku, gramu wobiriwira amathandizira kuchotsa poizoni, kuthetsa ludzu, kulimbikitsa kukodza ndipo potero, kumachepetsa kutentha kwa chilimwe.

2. Broccoli, maamondi okazinga ndi saladi wa pasitala

Broccoli ndi gwero labwino la vitamini C, fiber ndi folate. Ndi imodzi mwamasamba abwino opachikidwa, makamaka omwe amasankhidwa nthawi yotentha kuti akhale ndi thanzi labwino. Kumbali ina, maamondi okazinga amawonjezera utsi mu saladi ndi pasitala (pasitala yambewu yonse) imawonjezera kuchuluka kwa fiber ndi mapuloteni.

Momwe mungakonzekerere

Zosakaniza

● Makapu awiri a broccoli odulidwa mzidutswa tating'ono ting'ono

● Kapu imodzi ya pasitala waufupi

● 8-10 amondi wokazinga

● Anyezi awiri apakatikati odulidwa

● Kapu imodzi yachinayi ya mbewu za mpendadzuwa kapena mbewu za dzungu

● Mchere ndi tsabola (malinga ndi kukoma kwake)

● Chikho chimodzi chachinayi cha kirimu wowawasa

Njira

● Phikani pasitala malinga ndi malangizo omwe ali phukusili.

● Mu mbale, onjezerani broccoli, pasitala, anyezi, mbewu, kirimu ndi kusakaniza mchere ndi tsabola.

● Thirani maamondi.

● Firiji saladiyo kwa ola limodzi musanatumikire.

3. Mango waiwisi, nkhaka ndi nsawawa

Mango waiwisi amakonza maelekitirodi m'thupi, amaletsa kuchepa kwa madzi m'thupi, amachepetsa kutentha kwa thupi motero, amachepetsa chiopsezo cha kuphulika kwa dzuwa komwe kumafala kwambiri m'nyengo. Nkhaka imalimbikitsa m'mimba pomwe nsawawa zimapatsa fiber, potaziyamu, mavitamini a B, chitsulo, selenium ndi magnesium.

Momwe mungakonzekerere

Zosakaniza

● Kapu ya nsawawa yonyowa usiku wonse

● Phwetekere limodzi lodulidwa

● Nkhaka imodzi yodulidwa

● Theka la chikho cha mango osaphika

● Anyezi mmodzi wodulidwa

● Tsabola wobiriwira (ngati mukufuna)

● Mchere monga kukoma

● Masamba ochepa a timbewu tonunkhira ndi timapira ta coriander

● Masipuni awiri a mandimu

● Supuni ya tiyi ya mafuta a mpendadzuwa

Njira

● Tsukani nsawawa m'madzi ozizira.

● Sakanizani zonse mu mbale ya saladi, zokongoletsa ndi timbewu tonunkhira ndi masamba a coriander ndikuphika.

4. Quinoa ndi saladi wa tomato wokazinga

Masaladi a quinoa ndiosavuta kukonzekera ndikupanga chakudya chopatsa thanzi chodzaza ndi mapuloteni, mavitamini ndi mchere. Popeza ndikosavuta kugaya komanso yopanda gluteni, quinoa imalimbikitsa thanzi labwino kugaya chakudya nthawi yotentha. Kuphatikiza apo, tomato wamatcheri ndi zipatso zabwino kwambiri zadzuwa zomwe zimadzazidwa ndi madzi ndi michere monga vitamini C, E, A ndi potaziyamu zomwe zingathandize kukhalabe ndi ma electrolyte amthupi.

Momwe mungakonzekerere

Zosakaniza

● Makapu awiri tomato wamatcheri

● Kapu ya quinoa youma

● Supuni imodzi ya mafuta

● Makapu awiri odulidwa nkhaka

● Mchere ndi tsabola malinga ndi kukoma kwake

● theka chikho cha anyezi wodulidwa

● Supuni ziwiri za mandimu

● Masamba ochepa a koriander odulidwa

Njira

● Sakanizani mafuta, mchere ndi tsabola mu tomato wamatcheri

● Mu uvuni, muphike mpaka atafe ndi kuphulika, kwa mphindi pafupifupi 15 mpaka 20.

● Muthanso kuwotchera pamoto wamoto ngati pakufunika kutero.

● Kuphika koloko monga momwe waperekera.

● Mu mbale, yikani quinoa yophika, tomato wokazinga, nkhaka, anyezi wofiira, mchere, mandimu ndi tsabola.

● Kongoletsani ndi masamba a coriander ndikuphika.

5. Nyemba zobiriwira, karoti ndi saladi wa Zakudyazi

Kaloti kapena msuzi wa karoti umathandizira m'mimba mukamadya. Yodzaza ndi ubwino wama antioxidants, vitamini K ndi beta-carotene. Mukakhala ndi nyemba zobiriwira, chakudya cha saladi chimakula. Komanso, Zakudyazi zotsika kwambiri zimathandiza kuti munthu akhale wosangalala komanso amachepetsa cholesterol.

Momwe mungakonzekerere

Zosakaniza

● Kapu ya nyemba zobiriwira yodulidwa mzidutswa tating'ono ting'ono.

● Kapu ya kaloti wodulidwa

● Pafupifupi makapu awiri a Zakudyazi.

● Masupuni awiri a mafuta a masamba

● Anyezi awiri odulidwa pakati.

● Masipuni awiri a viniga kapena viniga wosasa.

● Masamba ochepa.

● Mchere ndi tsabola malinga ndi kukoma kwake

Njira

● Muzisakaniza ndi poto nyemba ndi anyezi m'mafuta a masamba pamoto wapakati.