Mukati
Miti yakasvibira yemashizha - kwete chigadzirwa chakakurumbira patafura yevagari vedu. Kazhinji kazhinji, iyo greenery inoshanda sekushongedza kwedhishi ine nyama inotonhorera kana sechinhu chinowanikwa mumasadhi.
Zvichakadaro, ichi chigadzirwa chikamu chakakosha chekudya zvine hutano nekuda kwehuwandu hwemavhitamini uye antioxidants, yakaderera koriori uye nyore kugaya.
Salad magidhi ane mavitamini A uye C, beta-carotene, calcium, folic acid, ine fiber yakawanda uye phytonutrients.
Izvi zvakasarudzika zvipenyu zvinoshanda zvinodzivirira kunyangwe hosha dzakadai sehosha yemoyo nekenza.
mavhitamini
Akapfuma zvakanyanya muVitamin C ndiye romaine lettuce. Iine anenge 24 mg kusvika 100 g.
Iyo yepamusoro yezvinhu vhitamini A uye beta-carotene inogona kuzvirumbidza nemhando dzakasiyana yemasaladi ane mashizha matsvuku.
Sipinachi, radiccio uye watercress manyuko makuru evitamini K, ayo anobatsira kusimbisa mapfupa.
Yechitsama watercress, yakaiswa mune yakajairwa teacup, inopa zuva nezuva muyero weiyo vhitamini. Uye mune yakaenzana sipinachi pane zvikamu zana nemakumi masere kubva muzana zvekukosha kwezuva nezuva!
Tiye Romaine lettuce ine fiber uye folic acid iyo inodzivirira iyo yemoyo system.
Folic acid inoderedza njodzi yekurohwa, uye fiber inoderedza "yakaipa" cholesterol.
Mawoko maviri eletisi anopa anenge makumi mana muzana ezve zuva nezuva zvinodiwa nemunhu mukuru mu folic acid.
zvicherwa
Magnesium, iri yakawanda mukati sipinashi uye arugula, Inobatsira kuenzanisa insulini metabolism mumuviri uye kuderedza njodzi yekukura rudzi rwechipiri chirwere cheshuga.
Nenzira, ese miriwo miriwo ane yakaderera kwazvo glycemic index. Izvi zvinoreva kuti vanhu vane chirwere cheshuga vakatokura vanogona kuvadya vasina muganho.
Uye zvakare, sipinashi ine nitrate, iyo inobatsira mhasuru zvakanyanya kushandisa oxygen uye nekuwedzera kushanda.
Antioxidants
Sipinachi, shizha rakajeka uye masadhi matsvuku ine beta-carotene, vitamini a, lutein uye zeaxanthin, iyo inobatsira kuchengetedza kuona kwakanaka. Ivo vanoderedza njodzi yekukura-inoenderana nezera macular degeneration uye cataract.
Uye zvakare, iyo antioxidants inoderedza njodzi yekuvandudza mamwe marudzi ekenza. Semuyenzaniso, watercress saladhi ine chinhu isothiocyanate, iyo inokwanisa kudzora iko kuita kwekukura kwemasero ekenza. Chimwe chinhu chakasarudzika - quercetin - ine anti-kuzvimba chiito.
Yakaderera koriori
Saladi miriwo yakadzika kwazvo mumakori. Mune shoma shoma yemashizha akachekwa ane chete nezve makoriori manomwe.
Izvo zvakanaka kune vanhu vane hanya nehunhu hwavo, asi havadi kuva nenzara. Chikamu chakakura chesaladhi kwenguva yakareba chinokonzera kunzwa kuguta nekuda kwezvakakwira zvemukati zvefibre, asi zvakachengeteka zvachose kune chiuno.
Salad kuchengeteka
- Skubvarura saradhi zvakasiyana kubva munyama mbishi kana huku.
- Isa saradhi mufiriji kuti ive inotonhorera miriwo rack. Tembiricha yakanakisa yeletisi ndeye madhigirii mana Celsius. Yakanakisa kurongedza - polyethylene kana plastiki tray, isingape mashizha nguva yekuoma.
- Gara uchigeza maoko usati wagadzira saladi.
- Soak the salad for ten minutes in the cool water - izvi zvichabatsira kubvisa kunamatira ivhu rezvimedu neguruva.
- Ive neshuwa yeku Pat iyo yakashambidzwa letisi nemucheka kana pepa tauro. Izvi zvinochengetedza kuravira kwaro uye magadzirirwo mundiro yakapedzwa.
Saladi matipi
- Edza akasiyana marudzi eletisi. Mumwe nemumwe wavo anonaka uye ane hutano nenzira yake.
Saladi haisi chete akachekwa miriwo mundiro. Izvo zvinokwanisika kuita iyo yekudya rolls, wedzera ivo kune sandwiches uye shandisa seyakasiyana yeparutivi dhishi.
- Edza kushandisa munyu mushoma, muto, mafuta nezvimwe zvekushongedzwa nesaladi. Kuvashandisa kunoita kuti lettuce mashizha ave nyoro uye vorasikirwa nehuswa hwavo uye kuravira. Kupfeka kwakakwana yemasaradhi - mafuta mashoma omuorivhi uye muto wemonimu.
Kunyanya kukosha
Usadzikisira saladhi - ine akawanda mavitamini uye mamineral. Uye kune avo vari kuyedza kusunungura mashoma ekuwedzera mapaundi - iwo miriwo miriwo haisi tyisidziro zvachose, nekuti vakapfuma mu fiber uye vane yakaderera macalorie.
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