Salads maka ndị ọrịa mamịrị na nri ha

Oriri na-edozi ahụ bụ akụkụ dị mkpa nke ndụ mmadụ. Preparationkwado efere nri a na-etinye na nri onye ọrịa bụ ihe dị oke mkpa. Ejiri salads dị iche iche maka ndị na-arịa ọrịa shuga dị ka obere nri dị n'etiti nri ndị isi na nke abụọ n'oge nri ehihie. Maka nri, a na-eji ụzọ teknụzụ dị mfe. Kedu ihe bụ isi achọrọ maka salads, isi iyi vitamin na mineral? Nhọrọ, kedu nri nri nri nke ndi endocrinologists kwadoro ka o jiri ndi oria nwere oria 1 na udiri obi nke 2 mee ya?

Ihe ndi choro salad

Ndị ọkachamara na-atụle salad dị ka nri nri. Enwere ike iji ya nweta anụ ma ọ bụ ngwaahịa azụ. Kwadebere na akwụkwọ nri na mkpụrụ osisi:

• Ọhụrụ
• nke ndu;
• kpoo;
• sie;
• kpoo;
• nnu.

Ihe ndị ọzọ a na-eme n’ime efere, ka ọ na-adọrọ adọrọ ma na-abawanye uru maka nri. A na-eji esi nri dị ụtọ maka nri: ala coriander, curry, mkpụrụ - chicory na-agbakwunye na akwukwo nri. Mkpụrụ ọka pịrị apị na ngwakọta ndị ọzọ ga-eme ka efere ahụ mara mma dị mma ma na-adọrọ adọrọ.

Ngwa nri protin (àkwá, olu, azụ, anụ) n'ụdị sie ya eghe, eghe ma ọ bụ okedụọ anwụrụ nwere ike ịbụ ihe mgbakwunye na salad.

N'agbanyeghị mfe nkwadebe, enwere ụfọdụ ihe achọrọ maka nri dị otú a:

• Akwụkwọ nri a na-ejikarị esi nri, ma ọ bụrụ na enweghị contraindications (ntinye ngwaahịa n'otu n'otu, allergies), bụ eyịm na galiki. Ihe ndị na-emerụ emerụ na ihe ha mejupụtara na-apụ n’anya ngwa ngwa. A na-ebipụ akwụkwọ nri ndị a n'ime salad tupu ị na-eje ozi. Maka ọrịa nke eriri afọ (gastritis), eyịm na galik na-asa nke ọma. Na isi, na iwepu ihe ndi na - agba oku na - akpasu mucosa gastric.
• Salting dịkwa mkpa ikpeazụ. Sodium chloride na sodium chloride na-atụnye ụtụ n'ụba nke ihe ọ juụ ofụ sitere na nri salad.
• Inine chara acha ga-adị ogologo nke dina n'ìhè na-efunyụ ụtọ na uru nri ha. Ọ ka mma ịkpụ ha tupu nri.
• A na-ebu ụzọ tọọ ụtọ ose, jụọ oyi, wee sie. Yabụ na ọ ga-ekpughe uto ya, ncha ya ga-adị nro. Na elu kwesịrị ọhụrụ na crispy.
• E kwesịghị ịtụfu mkpụrụ ọka kporopụ. A na-anapụ ha uru na-enweghị atụ karịa nri akwukwo dị n'ime akwukwo nri. Akwụkwọ nke elu nke ngwaahịa bara uru maka ọrịa shuga na-ejikarị salads, enwere ọtụtụ vitamin karịa n'ime ha.
• Kechie salad n'ime nnukwu nnukwu efere, na-eji spatula osisi abụọ. A na-eme mmegharị site na mgbidi ruo n'etiti. Ya mere, ihe ndị dị n’ime efere ahụ anaghị emebi emebi, a na-agwakọta ha n’otu n’otu. Mgbe ahụ, a na-eji nlezianya debe ngwa nri n'ime nnukwu efere salad. Salad n'ime nnukwu efere transperent na-atọ ụtọ.

Na usoro salad maka ụdị ndị ọrịa mamịrị 1, egosiri ọnụọgụ achịcha (XE). Maka ndị ọrịa na-adịghị insulin, ịgụta ọdịnaya calorie nke nri a na-eri dị mkpa.

Salad nnukwu efere - otu aha arịa arịa maka nri efere

Na akwukwo nri

1. Salad nwere agwa na eggplant, 1 na-enye nri - 135 Kcal ma ọ bụ 1.3 XE.

A na-etinye agwa a inụ na mmiri oyi n'otu ntabi anya, esi nri ruo mgbe esiri ya kpamkpam. Bee mpempe akwụkwọ ahụ na mpekere ma ghee obere esi mmiri, gbanye mmiri ahụ ma dị jụụ. Gwakọta inine, tinye yabasị na galik gbute. Were mmanụ oriri na lemon ihe oriri.

Maka ọrụ isii:

• eggplant - 500 g (120 Kcal);
• agwa ọcha - 100 g (309 Kcal, 8.1 XE);
• eyịm - 100 g (43 Kcal);
• mmanụ oriri - 34 g (306 Kcal);
• ihe ọ lemonụ lemonụ lemon - 30 g (9 Kcal);
• greens - 50 g (22 Kcal).

Achịcha achịcha dị na efere a na-enye naanị carbohydrates bean. Eggplant na-arụ ọrụ metabolism, ọrụ nke eriri afọ, na-egbochi uto nke cholesterol n'ime ọbara.

2. "salad nke oge okpomọkụ", 1 mpaghara - 75 Kcal ma ọ bụ 0.4 XE. Iri krib (thinly), tomato ọhụrụ. Ose dị ụtọ nke agba dị iche iche bee n'ime ọkara yiri mgbaaka, radishes - n'ime mkpa Mpekere. Tinye nnu, basil na galiki. Jiri lemon ihe ọ andụ andụ na mmanụ oriri.

Ruo ugboro isii nke salad:

Ọ ga - ekwe omume iri ọrịa ndị na - arịa ọrịa shuga

• kabeeji - 200 g (56 Kcal);
• tomato - 200 g (38 Kcal);
• ose dị ụtọ - 100 g (27 Kcal);
• radish - 100 g (20 Kcal);
• ihe ọ lemonụ lemonụ lemon - 20 g (6 Kcal);
• mmanụ oriri - 34 g (306 Kcal).

Nwayọọ ọnụ ọgụgụ achịcha nkeji nri na-enye ihe ọ tomatoụ tomatoụ tomato. Na omume, XE nwere ike ileghara anya ma ghara itinye insulin dị mkpụmkpụ n'okpuru salad.

3. Vinegret, 1 na-eje ozi - 136 Kcal ma ọ bụ 1.1 XE. Obụpde nduku na karọt iche iche. Ọ bụrụ na ị kpọrọ beets na oven, vinaigrette ga-atọ ụtọ. Bee akwụkwọ nri peeled n'ime obere cubes. Ka beets ahụ ghara imerụ ihe ndị ọzọ dị na mmiri ahụ, tinye ya na nnukwu efere ma tinye mmanụ ihe oriri. I ghaa mma, ghee ihe niile na nnu.

Maka ọrụ isii:

• poteto - 200 g (166 kcal);
• karọt - 70 g (23);
• beets - 300 g (144 kcal);
• sauerkraut - 100 g (14 Kcal);
• pickles - 100 (19 Kcal);
• mmanụ oriri - 50 g (449 kcal).

A na-atụle akụkụ achịcha n'ihi ọnụnọ poteto na salad.

Uzo nke salads bu na eji mmanu eji eme ihe

Mkpụrụ osisi salads

N'ime salad dị ụtọ ọ bụla tomato, mkpụrụ osisi, mkpụrụ. Ọ bụrụ na efere nri eji megharịa ọnụ abatala n'ihi ọtụtụ achịcha, mgbe ahụ, enwere ike dochie ya na karama grated. Eriri akwukwo nri ga - egbusi uto nke suga.

1. Salad "Orange Sun" (184 Kcal ma ọ bụ 1.2 XE). Bee oroma, kewaa ya ụzọ n'ime Mpekere, wee bee n'ime obere iberibe. Bee ndị karọt, sie. Gwakọta mkpụrụ osisi na akwụkwọ nri na-egbuke egbuke, gbakwunye mkpụrụ ọ bụla.

• Oroma - 100 g (38 Kcal);
• karọt - 50 g (16 Kcal);
• mkpụrụ - 20 g (130 Kcal).

Achịcha achịcha kwa oroma.

2. Peach juru eju (1 mkpụrụ buru ibu - 86 Kcal ma ọ bụ 1.4 XE). Bee apụl na mkpụrụ, bee n'ime obere iberibe. Tinye ude ma jupụta halves nke piich. Garnish na raspberries na Mint epupụta.

• Piich - 500 g (220 Kcal);
• apụl - 300 g (138 Kcal);
• ude nke ọdịnaya 10% abụba - 100 g (118 Kcal);
• raspberries - 100 g (41 Kcal).

Mkpụrụ osisi niile na - eburu carbohydrates dị mfe n'ime onwe ha, Ezubere maka XE. Ha na-egbochi isizere na glucose ọbara - ude.

A na-ejikarị tomato dị mma, akwụkwọ mint, okooko osisi jasmin, ahịhịa kukumba iji chọọ salads ezumike.

3. Muesli ("Mma salad") - 306 Kcal ma ọ bụ 3.1 XE. Wụsara oatmeal maka nkeji 10-15 na yogọt. Mike mkpụrụ osisi na akụ.

• Hercules - 30 g (107 Cal);
• yogọt - 100 (51 Kcal);
• mkpụrụ - 15 g (97 Kcal);
• mịrị - 10 g (28 Kcal);
• apụl - 50 g (23 Kcal).

Ọ bụrụ na ibu gabigara ókè ma ọ bụ nke na-anaghị akwụ ụgwọ ụgwọ shuga dị larịị anaghị eji mịrị na mkpụrụ, mgbe ahụ, ha nwere ike dochie ya na 50 g mkpụrụ osisi ndị ọzọ (kiwi - 14 Kcal, strawberries - 20 Kcal, aprịkọt - 23 Kcal). Tụgharịa ntụ ọka salad n'ime ụdị ọrịa shuga nke cyclic okpukpo ọbụna karịa.

Salads na tebụl oriri

1. Salad "Swan", 1 òkè - 108 Kcal ma ọ bụ 0.8 XE. Bee n'ime obere cubes tomato, salted na cucumbers ọhụrụ, fillet anụ ọkụkọ, eyịm, protein siri ike, nsen. Tinye peas akwụkwọ ndụ akwụkwọ ndụ na ọka. Ghaa ihe ndị dị na ya ma wụsa ya na ofe. Ihe mejupụtara ya: Mayonezi, ude gbara ụka, ọka na-amị amị amị. Grate yolks n’elu salad.

Maka ọrụ isii:

• tomato - 100 g (19 Kcal);
• kukumba ọhụrụ - 100 g (15 Kcal);
• kukumba a na - egbu egbu - 100 (19 Kcal);
• eyịm - 100 g (43 Kcal);
• àkwá (2 PC.) - 86 g (136 Kcal);
• peas - 100 g (72 Kcal);
• ọka - 100 g (126 Kcal);
• ọkụkọ - 100 g (165 Kcal);
• greens - 50 g (22 Kcal);
• ude gbara ụka 10% abụba - 25 g (29 Kcal);
• Mayonezi - 150 g.

2. Salad "Imeju", 1 mpaghara - 97 Kcal ma ọ bụ 0.3 XE. Ghichaa imeju amịrị, nke ihe nkiri na bile na-acha uhie uhie, bee n'ime nnukwu iberibe. Obụpde na mmiri nnu ruo mgbe obi, tinyere isi yabasị na carrots. Jụụ imeju wee belata ya. Eghe yabasị peeled eyịm na ọkara yiri mgbaaka, itucha na esi mmiri. Jiri mmiri lemon na nnu wụsa akwukwo nri. Ka yabasị nye mpaghara gburugburu acidic maka ọkara otu elekere. Mgbe ahụ gwakọtara na imeju. Oge salad na Mayonezi.

Maka ọrụ isii:

• imeju - 500 g (490 kcal);
• eyịm - 200 g (86 Kcal);
• lemon - 50 g (9 Kcal);
• Mayonezi - 2 tbsp.

Mayonezi maka salads ezumike dị obere abụba. Egosiputara ihe omuma ya na ihe di kalori na ngwugwu.

Chefọdụ chefs e kere eke na-ahụ na ọ bara uru na njikwa mara mma nke efere n'egwaghị ngwaahịa, kama ịhazi ya n'usoro ma ọ bụ ọbụna n'ozuzu ya.

Nhọrọ ndi ozo maka salads nwekwara ebe ha kwesiri idi. Enwere ilu banyere ire. Ọtụtụ chefs na-emebi naanị efere ọ bụla. Nkwadebe nke salad agaghị emerụ mmadụ anọ ahụ, ihe dị iche iche na okike, ndị ọkachamara na-esi nri. Ejiri nke mbụ, ihe nzuzu, na-enyejujujujujujujujujujujujujujujujujujujujue ka a ghara inye ya oke. Nke abụọ, onye ọkà ihe ọmụma na-esi nri, ga-ete nnu ahụ salad. Ọ ma mgbe ọ ga-eme nke a yana etu nnu dị. Na nke atọ, na-emesapụ aka site na okike - tinye mmanụ. Kpebie ụdị salad ịgwakọta, nke ihe ịgbakwunye bụ ihe okike kwesịrị ka onye isi ihe.