Sikuti saladi ya keto Cobb iyi ndi yokoma, yodzaza masamba opatsa thanzi ndipo zitha kupangidwa pasadakhale nthawi ngati mukufuna konzani chakudya. Ingosakanizani zosakaniza zonse, kuziyika muzotengera zosiyana, ndikuziyika mu furiji yanu. Kapena mungathe kupanga njira ya saladi ya mason pongowonjezera nkhuku poyamba, ndikutsatiridwa ndi nyama yankhumba, mazira, tchizi cha buluu, tomato, anyezi, sipinachi, ndi letesi ya Roma. Longerani mitsuko ingapo pasadakhale kuti musankhe nkhomaliro yodzaza.
Zina mwa masamba omwe amagwiritsidwa ntchito mu saladi iyi ndi awa:
- Sipinachi
- letisi wa romeni
- tomato
- Anyezi wofiira
Kodi masambawa ali ndi thanzi lanji?
Sipinachi ndi letesi yachiroma ili ndi mavitamini, mchere, ndi antioxidants. Iwo ali odana ndi yotupa ndi olemera mu zakudya. Ali ndi phytonutrients monga magnesium ndi potaziyamu. Zoona Zosangalatsa: Magnesium ndi yabwino kulimbikitsa kukonzanso mano m'mano.
Tomato amakhalanso odana ndi kutupa komanso chakudya chokhala ndi antioxidant chokhala ndi phytonutrients monga lycopene, yomwe ili m'gulu la ma pigment otchedwa carotenoids. Kafukufuku akuwonetsa kuti zakudya zomwe zili ndi lycopene zimagwirizana kwambiri ndikusintha chitetezo chokwanira komanso kuchepetsa chiopsezo cha khansa, makamaka khansa ya prostate ( 1 ).
Anyezi ofiira, omwe mtundu wake ndi dzina Allium cepa L. Iwo ndi a banja lomwelo monga leeks ndi adyo. Amakhala ndi mafuta omwe ali ndi sulfure, chifukwa chake fungo lawo ndi kukoma kwawo kumakhala kwamphamvu. Atha kukhala ndi kukoma kolimba, koma sichokhacho chomwe chili champhamvu pa iwo. Anyezi ndi achibale awo ali ndi mphamvu zolimbana ndi khansa, malinga ndi kafukufuku ( 2 ). Zosangalatsa: podula anyezi mukuboola ma cell awo omwe amasunga alkenyl cysteine sulfoxides, nchifukwa chake ukulira. Koma musadandaule, ndi mtengo wochepa kuti mulipire phindu lodabwitsa la thanzi.
Saladi yokoma ya keto Cobb
- Nthawi yonse: Mphindi 35
- Magwiridwe: Masaladi 2
- Gulu: Zikubwera
Zosakaniza
- 2 mabere ankhuku opanda khungu opanda mafupa
- 2½ makapu sipinachi
- 2½ makapu a letesi achiroma, odulidwa
- 2 mazira ophika kwambiri
- 4 zidutswa za nyama yankhumba yophikidwa
- 8 tomato wamatcheri, odulidwa
- ¼ kakang'ono wofiira anyezi, minced
- ¼ chikho buluu tchizi
- Madzi a mandimu 1
- Nyanja mchere ndi tsabola kulawa
Malangizo
- Sakanizani uvuni ku madigiri 350.
- Pa zikopa pepala alimbane kuphika pepala, kuwonjezera nkhuku ndi kuwaza ndi nyanja mchere ndi tsabola kulawa.
- Kuphika nkhuku kwa mphindi 30 kapena mpaka kutentha kwa mkati kufika madigiri 165. Dulani ndi kusunga.
- M'mbale ziwiri, konzani saladi powonjezera sipinachi, letesi yachiroma, nkhuku yodulidwa, tomato wodulidwa, anyezi odulidwa, mazira, nyama yankhumba ndi tchizi.
- Thirani madzi a mandimu, kuwaza ndi mchere wa m'nyanja ndi tsabola, ndikuponya kuti muphatikize.
Zakudya zabwino
- Kukula kwagawo: 2
- Manambala: 296
- Mafuta: 11,2 ga
- Zopopera: 10,6 ga
- Mapuloteni: 38,5 ga
Palabras malo: saladi wobiriwira