Zamkatimu
Masamba obiriwira obiriwira - osati chinthu chotchuka kwambiri patebulo la nzika zathu. Nthawi zambiri, masamba obiriwira amakhala ngati zokongoletsa mbale ndi nyama zozizira kapena monga chophatikizira m'masaladi.
Pakadali pano, mankhwalawa ndi gawo lofunikira pa chakudya chopatsa thanzi chifukwa cha mavitamini ndi ma antioxidants, otsika kwambiri komanso osavuta kudya.
Masamba a saladi amakhala ndi mavitamini A ndi C, beta-carotene, calcium, folic acid, fiber yambiri komanso phytonutrients.
Zinthu zapaderazi zomwe zimagwira ntchito popewera matenda zimateteza ngakhale matenda monga matenda amtima ndi khansa.
mavitamini
Vitamini C wolemera kwambiri ndi letisi wa romeni. Lili ndi pafupifupi 24 mg mpaka 100 g.
Zomwe zili ndi vitamini A ndi beta-carotene zitha kudzitama ndi mitundu saladi wokhala ndi masamba ofiira.
Sipinachi, radiccio ndi watercress ndi gwero lalikulu la vitamini K, lomwe limathandiza kulimbitsa mafupa.
Vuto lamadzi lodzaza madzi, lomwe limayikidwa mukapu wamba, limapereka mavitamini a tsiku ndi tsiku. Ndipo sipinachi yofanana pali magawo 170 a mtengo wamasiku onse!
Tletesi ya Romaine ali ndi CHIKWANGWANI ndi folic acid yomwe imateteza dongosolo lamtima.
Folic acid amachepetsa chiopsezo cha sitiroko, ndipo fiber imachepetsa "cholesterol" choyipa.
Letesi yocheperako iwiri imapereka pafupifupi 40% ya zofunika tsiku ndi tsiku za munthu wamkulu mu folic acid.
mchere
Magnesium, yomwe ili mkati sipinachi ndi arugula, Amathandizira kukhazikitsa kagayidwe kabwino ka insulin m'thupi ndikuchepetsa chiopsezo chokhala ndi matenda achifuwa amtundu wachiwiri.
Mwa njira, masamba onse masamba amakhala ndi otsika kwambiri glycemic index. Izi zikutanthauza kuti anthu omwe ali ndi matenda ashuga omwe ali kale akhoza kuwadya mopanda malire.
Kuphatikiza apo, sipinachi imakhala ndi nitrate, yomwe imathandizira minofu kugwiritsa ntchito bwino mpweya komanso kugwira ntchito bwino.
antioxidants
Sipinachi, masamba osalala ndi masaladi ofiira muli beta-carotene, vitamini a, lutein ndi zeaxanthin, zomwe zimathandiza kukhalabe ndi thanzi labwino. Amachepetsa chiopsezo chokhala ndi vuto lakukalamba ndi khungu.
Kuphatikiza apo, ma antioxidants amachepetsa chiopsezo chokhala ndi mitundu ina ya khansa. Mwachitsanzo, saladi yamadzi ali ndi isothiocyanate, yomwe imatha kuchepetsa kukula kwa maselo a khansa. Chida china chapadera - quercetin - chili ndi zochita zotsutsa-zotupa.
Kalori yotsika
Masamba a saladi ndi ochepa kwambiri. M'masamba ang'onoang'ono odulidwa mumangokhala za zopatsa mphamvu zisanu ndi ziwiri.
Ndiabwino kwa anthu omwe amasamala za mawonekedwe awo, koma safuna kukhala ndi njala. Gawo lalikulu la saladi kwanthawi yayitali limayambitsa kumva kukhuta chifukwa cha kuchuluka kwa fiber, koma ndiyotetezeka kwathunthu m'chiuno.
Chitetezo cha saladi
- Sanang'amba saladi payokha kuchokera ku nyama yaiwisi kapena nkhuku.
- Ikani saladi m'firiji kuti mugwiritse ntchito malo ozizira a masamba. Kutentha kwambiri kwa letesi kuli pafupi madigiri anayi Celsius. Mapangidwe abwino kwambiri - polyethylene kapena thireyi yapulasitiki, osapatsa masamba nthawi kuti iume.
- Nthawi zonse muzisamba m'manja musanakonze saladi.
- Lembani saladi kwa mphindi khumi m'madzi ozizira - izi zidzakuthandizani kuchotsa zomatira ndi dothi.
- Onetsetsani kuti mukutsitsa letesi yatsuka ndi nsalu kapena pepala. Izi zidzasunga kukoma kwake ndi kapangidwe kake mu mbale yomalizidwa.
Malangizo a saladi
- Yesani mitundu yosiyanasiyana ya letesi. Zonsezi zimakhala zokoma komanso zathanzi m'njira yake.
Saladi si masamba okhawo odulidwa m'mbale. Ndizotheka kupanga masikono azakudya, kuwonjezera pa masangweji ndikugwiritsa ntchito ngati mbale yapadera.
- Yesetsani kugwiritsa ntchito mchere wochepa, msuzi, mafuta ndi mavalidwe ena a saladi. Kugwiritsa ntchito izi kumapangitsa masamba a letesi kukhala ofewa ndikutaya zonunkhira ndi kununkhira. Mavalidwe abwino saladi - mafuta pang'ono azitona ndi mandimu.
Chofunika kwambiri
Osapeputsa saladi - ali ndi mavitamini ndi michere yambiri. Ndipo kwa iwo omwe akuyesera kumasula mapaundi owonjezera - ndiwo zamasamba zobiriwira sizowopsa konse, chifukwa ali ndi michere yambiri ndipo amakhala ndi ma calories ochepa.
Zambiri pazabwino zama masamba obiriwira mu videyi pansipa:
