PaBezzia tinoda kukushamisa neresipi yakakodzera yezviitiko zvakakosha, seZuva raValentine, kuungana kwemhuri kana kudya kwemanheru. Izvi zvinonaka muonde, chizi chembudzi uye cranberry saladhi. Iyi yakasarudzika musanganiswa wezvinotapira uye zvinonaka zvinonaka haisi kungofadza mumuromo, asi zvakare yakazara ne zvinovaka muviri zvinobatsira.
Maonde, anoonekwa mutsika dzakawanda sechiratidzo chekubereka uye kuwanda, idombo rechokwadi mune zvese zvinotapira uye zvinonaka. Zvayo zvakakwirira zve fiber, makabhohaidhiretsi uye shuga dzepanyama dzinovaita a yakanakisa sosi yesimba. Uye zvakare, izvi zvinovaka muviri zvinosimudzira kugadzirwa kwe serotonin, inozivikanwawo se "iyo mufaro hormone", inosimudzira yedu mafungiro.
Sei uchisarudza iyi saladi?
Iyi saladhi inopfuura chikafu chinonaka; Ichowo muenzaniso wekuti ungabatanidza sei zvigadzirwa nenzira yakadzikama kuti unakidzwe nekudya kwakanaka. Iye mbudzi chizi, kune chikamu chayo, inopa kunhuhwirira kwakasiyana pamwe chete nehuwandu hweprotein, vitamini D y calcio. Blueberries, inozivikanwa kuve yakapfuma mune antioxidants, batanidza musanganiswa uyu kuti uwedzere kutsva uye zvishoma acidic kubata kunozadzisa zvakakwana kutapira kwemaonde.
Zvinodiwa zvinongedzo (zvevanhu 2)
- Mashizha akasiyana-siyana akasvibira (akadai searugula, sipinashi kana lettuce yegwayana)
- 20 blueberries itsva
- 12 cubes yembudzi chizi
- 10 maonde akaomeswa (kana matsva kana mumwaka)
- Mamwe mhandara yemafuta emuorivhi
- Bharisamu vhiniga
- Modena manyuchi
- Changobva kutsva pasi nhema mhiripiri
Nhanho nhanho kugadzirira kunakidza uku
- Tanga nekugadzirira hwaro hwesaladhi. Isa mashizha akachekwa akasvibira muzasi kwendiro yesaladhi. Pfeka nemusanganiswa wakapfava wemafuta omuorivhi uye Modena vhiniga. Nyatsokurudzira kuti ufukidze mashizha zvakanaka.
- Ronga cranberries, mbudzi cheese cubes, uye hafu maonde akaomeswa zvakafanana pamusoro pemashizha.
- Wedzera kubatwa kwakakosha nemhiripiri ichangobva kukuyiwa. Kuti upedze, dururira sirasi yeModena pamusoro kuti uwedzere kunaka.
- Shumira saladhi nekukasira, kuve nechokwadi kuti mharidzo inokwezva.
Kusiyana kunonakidza uye kuwedzera-ons
Kana iwe uchida kuyedza iyi resipi, pane dzakawanda nzira dzekuigadzirisa kune zvaunofarira.
- Nuts: Wedzera walnuts, maarumondi kana pistachios yekubata kwakashata kunopesana nejuiciness yemaonde.
- Homemade vinaigrette: Gadzirira vinaigrette nehuchi, balsamic vhiniga uye mafuta emuorivhi kuti uwedzere kupfeka.
- Maonde matsva: Kana dzave mumwaka, shandisa maonde matsva kuti aite akapfava uye anotapira.
- Mapuroteni: Sanganisira zvimwe zvinongedzo zvakaita se serrano ham kana huku yakakangwa kuti saladhi iyi ive ndiro yakakwana.
zvinovaka muviri zvinobatsira
Iyi resipi haina kungonaka chete, asiwo izere neane hutano zvivakwa:
- ari maonde Ivo vanozivikanwa nekuda kwehuwandu hwefiber, iyo inosimudzira hutano hwekugaya.
- Chizi chembudzi chitubu chakanakisa checalcium neprotein, chakanakira kuchengetedza mapfupa akasimba.
- Blueberries inopa antioxidants inorwisa kuchembera kwemasero.
Yakakwana kune chero chiitiko, kubva pakudya kwemasikati kusvika kuchisvusvuro chakakosha, iyi saladhi inotora mukana wekusiyana-siyana kwezvisanganiswa uye kuwanda kwemaitiro ekuita kuti igadzirise kune yako kuravira. Ziva kuti zvinotapira sei uye zvine munyu zvinonaka zvinogona kusanganisirwa mukuruma kwese.