Nzira yekugadzirira sei chiedza uye chine utano muchero saladhi

Una light fruit salad, nyore uye ane utano, isarudzo isingadzivisiki nyowani, ine mavara uye inonaka. Ichi chikafu chinobatanidza kutapira kwepanyama kwemichero ine yakaderera calorie yemukati, iyo inoita kuti ive yakakwana kwete chete sedhizari, asiwo sekudya kwemangwanani kune hutano kana snack. Pamusoro pekugona kuita zvakasiyana-siyana, kugadzirira kwayo yakapusa uye inokurumidza, kuchinjira kumwaka upi noupi wegore. Muchinyorwa chino, iwe uchadzidza nzira yekugadzira yakaringana michero saladi, tsvaga hutano hwayo uye uwane mazano ekugadzirisa iyo zvinoenderana nezvaunoda uye zvaunofarira.

Sei uchibatanidza michero saladi mukudya kwako?

Zvibereko a yakasarudzika sosi yevhitamini, antioxidants uye fiber, zvinhu zvinokosha kuchengetedza hutano hwakanaka. Kubatanidza saradhi yemichero mukudya kwako kwezuva nezuva hakusi kungowedzera kubata kunozorodza, asiwo kunopa huwandu hwakawanda hwemabhenefiti, akadai se:

• Optimal hydration: Zvibereko zvakaita semavise, mavise nemaranjisi zvine chikamu chikuru chemvura, izvo zvinobatsira kuchengetedza muviri hydrous, kunyanya pamazuva anopisa.
• Mejo digestion: Kutenda kune yavo yakakwira fiber, michero yakaita semaapuro negrapefruit inobatsira mukushanda kwakaringana kwegayi uye kudzivirira. kupukunyuka.
• Kudzora uremu: Zvibereko zvagara zvakaderera mumakoriori uye mafuta, zvichiita kuti zvive sarudzo huru kune avo vanoda ramba wakamuka o kuora muviri nenzira ine utano.
• Kusimbisa immune system: Mishonga yakadai sevhitamini C, beta carotene uye antioxidants inowanikwa mumichero yakaita sekiwi nepineapple inosimbisa immune system uye kurwisa. mahara radicals.

Mukuwedzera, kudya michero yemwaka inovimbisa zviri nani kuravira, kutsva kukuru uye kuderedzwa kwezvakatipoteredza nekusarudza zvigadzirwa zvemuno. Unogona kudzidza zvakawanda nezve michero yakanaka kudzivirira matambudziko ehutano, zvimiro zvayo uye kushandiswa mukudya kwako kwezuva nezuva.

Nyaya inoenderana:

Matipi ekugadzira akanakisa emichero saladhi

Zvinhu zvakakosha zvesadhi yemichero yakaenzana

Kiyi ku a zvinonaka muchero saladhi inorara mukusarudzwa kwezvinhu zvitsva uye zvemhando yepamusoro. Pano iwe une yakaringana sarudzo ine chikafu chekudya:

• ½ mukombe melon, cheka kuita madiki cubes: Yakanakisa sosi yevhitamini A, vhitamini C uye potassium, inobatsira kune hydration uye hutano hwemaziso.
• ½ mukombe wakachekwa apuro: Yakapfuma mu pectin, fiber inonyungudika inobatsira dzose cholesterol uye shuga yeropa.
• 1 kapu yakachekwa maranjisi: Yakanyanya kunyura muvhitamini C, inotsigira kusadzivirirwa uye hutano hweganda.
• ½ mukombe wakachekwa mazambiringa: Yakaderera mumacalorie uye ine diuretic zvimiro, yakanakira kukurudzira iyo metabolism.
• ½ mukombe wakachekwa pineapple: Iine bromelain, enzyme inovandudza kugaya uye ine anti-inflammatory properties.
• 5 maorenji akasvinwa: Yakakwana pakugadzira muto wepanyama unowedzera kunaka kwezvibereko.

Sekuwedzera kubata, iwe unogona kusanganisira pakiti yechiedza chehupfu muto kuti uwedzere kutapira yemusanganiswa pasina kuwedzera macalorie akawanda.

Nyaya inoenderana:

3-zuva michero saradhi chikafu

Nhanho-nhanho gadziriro

Kugadzirira iyi saladhi yemichero haisi chiitiko chinonakidza chete, asiwo maitiro Kurumidza uye nyore. Tevedza nhanho idzi:

1. Cheka michero yose (melon, apuro, orenji, mazambiringa nemapineapple) mudiki cubes woisa mundiro huru.
2. Sveta muto kubva kumaorenji zvakananga pamusanganiswa wemichero kuti uwedzere kunaka kwayo.
3. Dissolve sacheti yechiedza chakapfava muto muhafu yerita yemvura inotonhora uye woiwedzera kumusanganiswa, kuve nechokwadi chekuti michero yese inoshambidzwa mumvura.
4. Gadzira zvinyoro-nyoro kuitira kuti usakuvadza maitiro emichero.
5. Refrigerate kweinenge 45 maminitsi musati mashumira. Izvi zvinobvumira zvinonaka kuti zvibatane uye saladhi itonhorere.

Neresipi iyi unogona kunakidzwa nedhishi rinonaka iro zvakare rakanyanya ane utano chero nguva yezuva.

Gadzirisa yako saladhi yemichero

Chimwe chezvinhu zvinokwezva zvemichero saladhi ndezvavo kuchinjika. Iwe unogona kuzvigadzirisa zvinoenderana nezvaunofarira kana kuwanikwa kwezvigadzirwa. Heano mamwe ekugadzira mazano:

• Wedzera michero yakaomeswa: Walnuts, maarumondi kana pistachios anopa crunchy musiyano uye kuwedzera mafuta ane hutano.
• Inosanganisira yogati: Kubata kwega yoga yoga kunopa ruomba uye mamwe mapuroteni.
• Inosanganisira mishonga mitsva: Mint, basil kana rosemary inopa kunhuhwirira kwakasiyana uye kunozorodza.
• Wedzera michero yetropical: Mango, kiwi, papaya kana chido chemuchero weimwe exotic flavour profile.
• Musanganiswa wembeu: Chia, flax kana sesame mbeu kuti uwane imwe mupiro we fiber uye ane hutano mafuta acids.

Nyaya inoenderana:

Detoxifying chikafu chinovakirwa pamichero nemiriwo

Mazano ekuchengeta

Kuti uchengetedze kutsva kwesaladhi yako yemichero, chengeta mu a mudziyo usina mweya mufiriji. Kunyangwe yakanakira kuishandisa zuva rimwe chete kuti inakirwe zvizere nekunaka kwayo uye magadzirirwo ayo, inogona kuchengetwa kweanosvika maawa makumi maviri nemana. Dzivisa kuwedzera michero inowanzoita oxidize nekukurumidza, senge mabhanana, kunze kwekunge uchizodya saradhi nekukurumidza.

Kana uine zvakawanda kupfuura zvaunogona kudya muzuva, unogona chando uye wozoishandisa sehwaro hwekuzorodza smoothies.

Saladhi yemichero yakareruka haisi nzira inonaka yekuwedzera zvimwe zvinovaka muviri pakudya kwako, asi zvakare inobvumidza iwe kuti uongorore isingaperi nhamba yemusanganiswa kuchengetedza kutsva uye kwakasiyana mukudya kwako. Kuwedzera kudya kwako muchero uye kugadzirisa mabikirwo ako inzira yakanaka yekutarisira hutano hwako uchinakidzwa nekuravira kwechokwadi kwechikafu chechisikigo.