Matakai 5 zuwa Cikakken Salatin bazara

Wadatacce

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Lokaci ya yi da za a yi ciniki a cikin kayan lambu masu tururi don salatin lambu, amma girke-girke na salatin da aka ɗora zai iya zama mai sauƙi kamar burger da soyayyen. Don gina kwanon da ya fi dacewa da kuma guje wa yin kitse, ga dabarar salatin matakai na 5:

Mataki 1: Fara da tushen veggie da aka yi daga (zai fi dacewa) ganyayen halitta kamar ganyen fili, Romaine, arugula, alayyahu da duk wani ɗanyen kayan lambu da kuke so. Tumatir, jan albasa, karas da aka yanyanka, cucumbers manyan misalai ne, duk da haka yi ƙoƙarin guje wa kayan lambu masu ɗanɗano kamar dankali ko wake. Nufin kusan kofuna 2 duka, girman girman ƙwallo biyu, kuma aƙalla launuka daban-daban 3, kamar kore, ja da lemu. Antioxidants suna hade da pigments masu ba da ganyayyaki launinsu. Cin bakan gizo mai launin shuɗi yana nufin ka fallasa jikinka ga mafi girman waɗannan mayaƙan cutar da masu tsufa.

Mataki 2: Ƙara hatsi cikakke. Ina son ƙara dafaffen hatsi, sanyaya hatsi zuwa salads na lambu, kamar sha'ir, shinkafa daji, quinoa ko masara ta jiki (yup, ƙimar masara gabaɗaya a matsayin cikakkiyar hatsi). Bugu da ƙari, nufin rabin kofi, girman rabin ƙwallon baseball. Cin abinci aƙalla 3 na hatsi gabaɗaya a kowace rana (sabis ɗin rabin kofi ne dafa shi) yana da alaƙa da hana kusan kowace cuta ta yau da kullun (ciki har da cututtukan zuciya da ciwon sukari) da kuma hana kiba da rage kitsen ciki.

Mataki na 3: Don furotin, ƙara ɗan tsintsiya (kimanin girman rabin baseball, wanda yayi daidai da rabin kofi) na ko dai lentil ko wake, tofu ko edamame mai cubed Organic firm, nono kaza ko abincin teku. Idan kun kasance omnivore, yi nufin cin abinci na tushen wake sau biyar a mako. Ana ɗora waken wake cike da fiber da antioxidants da ma'adanai masu mahimmanci kamar baƙin ƙarfe da magnesium. Kuma masu cin wake na yau da kullun suna da ƙarancin 22% na haɗarin kiba da ƙananan kugu!

Mataki na 4: Don mai "mai kyau" ƙara ko dai ƙaramin adadin man zaitun budurwa, bai wuce Tbsp ba (girman babban yatsan ku, daga inda yake lanƙwasawa zuwa ƙwanƙolin), 'yan tablespoons na kwayoyi ko tsaba ko kwata cikakke avocado. . Kitse mai lafiya, mai tushen tsire-tsire yana ƙara haɓaka sha na antioxidants. A zahiri bincike ya nuna cewa ba tare da kitsen mai ba, ƙaramin antioxidants suna sha.

Mataki na 5: Yi ado salatin ku tare da balsamic vinegar, wanda ke ƙara yawan dandano, har ma da ƙarin antioxidants kuma an nuna shi don haɓaka asarar nauyi da taimakawa sarrafa matakan sukari na jini. Kuma ƙara wasu sabbin 'ya'yan itacen Citrus da ganye, daga fashewar barkono baƙi zuwa sabon basil. Ganyayyaki da kayan kamshi an nuna su don haɓaka metabolism, haɓaka koshi, kuma liyafa ce ga hankalin ku. Ina son kayan yaji sosai na keɓe musu babi gabaɗaya a cikin sabon littafina, kuma ina da suna na musamman a gare su: SASS, wanda ke nufin Slimming and Satiating Seasonings – yum!

Kwanan nan abin da na fi so shine:

• 1.5 kofuna waɗanda kwayoyin gauraye ganye

• Rabin tumatur innabi ja da lemu, a yanka a rabi

• Rabin kofi dafaffe, sanyin lentil

• Rabin kofi dafaffe, sanyin shinkafar daji

• Kwata na cikakke avocado, yankakken

• Sabbin ganye na ganye 3-4 da suka yage

• 1-2 Tbsp balsamic vinegar

• Matsi daga wani sabon lemo

• barkonon tsohuwa

Ba na ba da shawarar ƙidaya adadin kuzari ba saboda na yi imanin cewa lokacin cin abinci, daidaituwa, girman sashi, da inganci sun fi mahimmanci, amma idan da kuna mamakin wannan salatin yana ɗaukar adadin kuzari 345 kawai amma yana da girma da gamsarwa!

Cynthia Sass ƙwararren masanin abinci ne wanda ke da digiri na biyu a kimiyyar abinci mai gina jiki da lafiyar jama'a. Ana yawan gani a gidan talabijin na ƙasa ita ce edita mai ba da gudummawar SHAPE kuma mai ba da shawara kan abinci mai gina jiki ga New York Rangers da Tampa Bay Rays. Sabuwar mafi kyawun siyar ta New York Times shine Cinch! Cin Sha'awa, Sauke Fam da Rasa Inci.

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