Mehato e 5 ea Salate e Ntle ea Lehlabula

Litaba

• Tlhahlobo bakeng sa

Ke nako ea ho rekisa meroho e nang le mouoane bakeng sa lisalate tsa serapeng, empa risepe e laetsoeng ea salate e ka nona habonolo joalo ka burger le fries. Ho aha sekotlolo se leka-lekaneng le ho qoba moroalo o mongata, mona ke leano la ka la mehato e mehlano ea salate:

Mohato oa 1: Qala ka motheo oa veggie o entsoeng ka (haholo-holo) meroho ea limela tse kang meroho ea tšimo, Romaine, arugula, spinach le li-veggies tse ling tse tala tseo u li ratang. Litamati, eiee e khubelu, lihoete tse halikiloeng, likomkomere ke mehlala e metle, leha ho le joalo leka ho qoba meroho e nang le setache joalo ka litapole kapa lierekisi. Ikemisetsa ho ba le linoelo tse ka bang 2, boholo ba li-baseball tse 2, mme bonyane mebala e fapaneng e meraro, joalo ka botala, bofubelu le lamunu. Li-antioxidants li amahanngoa le li-pigment tse fang li-veggies 'mala oa tsona. Ho ja mookoli oa mebala ho bolela hore o pepesetsa 'mele oa hau ho batho ba bangata ba loanang le mafu le li-anti-agers.

Mohato oa 2: Kenya lijo-thollo kaofela. Ke rata ho eketsa lijo-thollo tse phehiloeng, tse halikiloeng ho salate ea jareteng, joalo ka harese, raese e hlaha, quinoa kapa poone ea tlhaho (yup, poone e felletseng e lekana le lijo-thollo kaofela). Hape, leka sepheo sa halofo ea senoelo, boholo ba halofo ea baseball. Ho ja bonyane mabele a mararo ka letsatsi (ho tšeloa kopi ea halofo e phehiloeng) ho hokahanngoa le ho thibela mafu a mang le a mang a sa foleng (ho kenyeletsoa lefu la pelo le lefu la tsoekere) le ho thibela boima ba 'mele le ho fokotsa mafura a mpeng.

Mohato oa 3: Bakeng sa protheine, eketsa scoop (e ka bang boholo ba halofo ea baseball, e lekanang le halofo ea kopi) ea lentile kapa linaoa, tofu kapa edamame, sefuba sa khoho kapa lijo tsa leoatleng. Haeba u omnivore, ikemisetse ho ja lijo tse tsoang linaoa makhetlo a mahlano ka beke. Linaoa li laetsoe ka fiber e tlatsang hammoho le li-antioxidants le liminerale tsa bohlokoa joalo ka tšepe le magnesium. 'Me batho ba jang linaoa kamehla ba na le kotsi e ka tlaase ea 22% ea ho nona le mehala e menyenyane ea thekeng!

Mohato oa 4: Bakeng sa mafura a "ntle" eketsa oli e nyenyane ea oli ea mohloaare e sa tsoakoang, e seng ho feta Tbsp (boholo ba monoana o motona oa letsoho, ho tloha moo o kobehang ho isa ntlheng), likhaba tse seng kae tsa linate kapa lipeo kapa kotara ea avocado e butsoitseng. . Mafura a phetseng hantle, a tsoang semeleng a matlafatsa ho monya li-antioxidants. Ebile liphuputso li bonts'a hore ntle le mafura, li-antioxidants tse nyane haholo lia kenella.

Mohato 5: Apara salate ea hau ka asene ea balsame, e eketsang tatso e ngata, le li-antioxidants tse ngata ebile e bontšitsoe ho matlafatsa boima ba 'mele le ho thusa ho laola maemo a tsoekere ea mali. Hape eketsa lero la lero la lamunu le litlama, ho tloha peppercorn e ntšo e tletleraneng ho ea ho basil e ncha. Litlama le linoko li bontšitsoe ho matlafatsa metabolism, ho ntlafatsa phepo, mme ke mokete oa likelello tsa hau. Ke rata li-seasoning tsa tlhaho haholo hoo ke faneng ka khaolo eohle ho tsona bukeng ea ka e ncha, 'me ke na le lebitso le khethehileng bakeng sa tsona: SASS, e emelang Slimming and Satiating Seasonings - yum!

Haufinyane motswako oo ke o ratang ka ho fetesisa ebile:

• Likopi tse 1.5 tsa meroho e tsoakaneng

• Halofo ea tamati ea morara e khubelu le ea lamunu, e sehiloe ka lehare

• Halofo ea kopi e phehiloeng, lensisi tse pholileng

• Halofo ea kopi e phehiloeng, raese e hlaha e batang

• Kotara ea avocado e butsoitseng, e khaotsoeng

• 3-4 makhasi a basil a hloekileng, a tabohileng

• 1-2 Tbsp asene ea balsame

• Penya ho tloha mocheng o mocha oa lemone

• Pepere e sa tsoa khuoa

Ha ke buelle ho bala likhalori hobane ke lumela hore nako ea lijo, teka-tekano, boholo ba likarolo, le boleng li bohlokoa haholo, empa ha feela o ne o ka ipotsa hore salate e pakile li-calories tse 345 feela empa e kholo ebile ea khotsofatsa!

Cynthia Sass ke setsebi sa phepo se ngolisitsoeng se nang le li-degree tsa master lithutong tsa mahlale tsa phepo le bophelo bo botle ba sechaba. O bonoa khafetsa thelevisheneng ea naha ke SHAPE ea tlatsetsang ka mohlophisi le moeletsi oa phepo ho New York Ranger le Tampa Bay Rays. Morekisi oa hae oa morao-rao oa New York Times ke Cinch! Hlōla litakatso, li-ponto tse theohelang le li-inche tse lahlehileng.

Tlhahlobo bakeng sa