5 mauʻanuʻu i ka Salad kauwela maikaʻi loa

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ʻO ka manawa kēia e kālepa ai i nā mea kanu mahu no nā salakeke māla, akā hiki ke maʻalahi ka momona salakeke i hoʻoulu ʻia e like me ka mea kanu a me nā ʻaila. No ke kūkulu ʻana i ke kīʻaha kaulike loa a pale i ka hoʻonui ʻana, eia kaʻu hoʻolālā saladi 5-step:

KaʻAnuʻu 1: E hoʻomaka me kahi kumu veggie i hana ʻia mai (ʻoi aku ka maikaʻi) nā greens organik e like me nā greens āpau, Romaine, arugula, spinach a me nā mea ʻai maka ʻē aʻe āu e aloha ai. ʻO Tomato, ʻulaʻula, kāloti kuʻi ʻia, kukama nā laʻana maikaʻi loa, akā e hoʻāʻo e hōʻalo i nā mea kanu starchy e like me kaʻuala a me ka pī. E ʻimi a puni paha he 2 mau kīʻaha, ka nui o nā baseballs 2, a ma ka liʻiliʻi he 3 mau kala ʻokoʻa, e like me ka ʻōmaʻomaʻo, ʻulaʻula a me ka ʻalani. Hoʻopili ʻia nā antioxidants me nā puaʻa e hāʻawi i nā mea kanu i ko lākou kala. ʻO ka ʻai ʻana i ke ānuenue o nā hue, ʻo ia ka mea e hōʻike ʻoe i kou kino i kahi ākea ākea o kēia mau mea hakakā maʻi a me nā anti-agers.

KaʻAnuʻu 2: E hoʻohui i ka palaoa piha. Makemake au e hoʻohui i nā kīʻaha holoʻokoʻa i kuke ʻia a maloʻo i nā salakeke kīhāpai, e like me ka bale, ka laiki hihiu, ka quinoa a i ʻole ka kulina organik (yup, helu ʻia ka kulina holoʻokoʻa ma ke ʻano he palaoa holoʻokoʻa). Eia hou, e ʻimi i ka hapalua kīʻaha, ka nui o ka hapalua o ka baseball. ʻO ka ʻai ʻana ma ka liʻiliʻi he 3 mau lawelawe o nā kīʻaha āpau i kēlā me kēia lā (kahi kīʻaha he hapa kīʻaha i kuke ʻia) e hoʻopili ʻia i ka pale ʻana i nā maʻi maʻi āpau (e like me ka maʻi puʻuwai a me ka maʻi kō) a me ka pale ʻana i ka loaʻa ʻana o ke kaumaha a hoʻēmi i ka momona o ka ʻōpū.

KaʻAnuʻu Hana 3: No ka protein, hoʻohui i kahi scoop (e like me ka nui o ka hapalua baseball, i like ia me ka hapalua o ke kīʻaha) o nā līlī a i ʻole nā ​​pi, nā tofu a me nā edamame, ka umauma moa a iʻa iʻa. Inā ʻoe he omnivore, e ʻimi i nā papa ʻai me ka pī ma kahi o ʻelima mau manawa o ka pule. Hoʻouka ʻia nā pīni me ka hoʻopihapiha ʻana i ka fiber a me nā antioxidants a me nā minelala nui e like me ka hao a me ka magnesium. A loaʻa i ka poʻe ʻai piʻa 22% ka haʻahaʻa o ka momona a me nā pūhaka liʻiliʻi.

KaʻAnuʻu 4: No ka momona "maikaʻi" e hoʻohui i kahi aila liʻi o ka nui o ka aila ʻoliva puʻupaʻa, ʻaʻole i ʻoi aku ma mua o kahi Tbsp (ka nui o kou manamana nui, mai kahi e kūlou ai a hiki i ka piko), kekahi mau punetēpō o nā nati a i ʻole nā ​​hua a i ʻole he hapahā o ka avocado pala. . ʻO kahi momona olakino olakino e hoʻonui nui i ka absorption o nā antioxidants. ʻOiaʻiʻo, hōʻike nā haʻawina me ka ʻole o ka momona, liʻiliʻi loa nā antioxidants e komo.

KaʻAnuʻu 5: Hōʻaʻahu i kou salakeke me ka vīnega balsamic, ka mea e hoʻohui i kahi tona o ka ʻono, ʻoi aku ka nui o nā antioxidants a ua hōʻike ʻia e hoʻonui i ka pohō kaumaha a kōkua i ka mālama ʻana i nā pae kō kō. A hoʻohui i kahi wai citrus hou a me nā mea kanu, mai ka ʻeleʻele ʻeleʻele ʻeleʻele i ka basil hou. Ua hōʻike ʻia nā mea kanu a me nā mea ʻala e hoʻoikaika i ka metabolism, hoʻomaikaʻi i ka māʻona, a he ʻahaʻaina ia no kou naʻau. Aloha nui wau i nā mea kūlohelohe i hoʻolaʻa nui ai wau i kahi mokuna holoʻokoʻa iā lākou i loko o kaʻu puke hou loa, a he inoa kūikawā kaʻu na lākou: SASS, ʻo ia ka mea kū i ka Slimming a me Satiating Seasonings - ʻē!

I kēia mau lā kaʻu mele punahele:

• 1.5 kīʻaha i hui ʻia nā ʻōmaʻomaʻo

• ʻO ka hapalua ʻulaʻula a me ka ʻalani hua waina, ʻoki ʻia i ka hapalua

• Kuke ʻia ka hapalua kīʻaha, nā lihi līlī

• Kuke ʻia kahi kīʻaha hapalua, laiki ʻāhiu

• Ka hapahā o ka avocado pala, ʻoki

• 3-4 hou, nā lau basil haehae

• 1-2 Tbsp vīnega balsamic

• Kīpī mai kahi wili lemon hou

• Pepa lepo hou

ʻAʻole au e kākoʻo i ka helu ʻana i nā calorie no ka mea ke manaʻoʻiʻo nei au ʻoi aku ka mea nui o ka manawa ʻai, ke kaulike, ka nui o ka ʻāpana, a me ka maikaʻi, akā inā ʻoe e noʻonoʻo nei he 345 calories wale nō kēia saladi akā ua nui a ʻoluʻolu!

ʻO Cynthia Sass kahi meaʻai meaʻai i hoʻopaʻa ʻia me nā kekelē master ma ka ʻepekema meaʻai a me ke olakino lehulehu. ʻIke pinepine ʻia ʻo ia ma ka TV aupuni ʻo ia ka mea hoʻoponopono SHAPE hāʻawi a me ke kūkākūkā meaʻai i ka New York Rangers a me Tampa Bay Rays. ʻO kāna mea kūʻai aku hou loa ma New York Times ʻo Cinch! Naʻi Aupuni

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