5 MFE OGE SALADS NA URU URU HA NA NTỤZIAKA HA - PAMPEREDPEOPLENY.COM

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Oge ọkọchị bụ oge salads ka ha na-eri nri oge ọkọchị zuru oke, jụụ ma sie ike. Otu nnyocha egosila na n'oge ọkọchị, ọtụtụ ụlọ nri na mba ndị na-ekpo ọkụ dị ka Toronto, na-ahụ mbelata nke ndị ahịa, ma e wezụga ụlọ nri ndị ahụ na-ahụkarị salad. Ọ bụ ezie na enwere ike ịnwe ihe ndị ọzọ kpatara mbelata ndị ahịa dịka ezumike oge ọkọchị, ntụgharị nke agụụ gaa salads n'ihi gburugburu ebe a na-ekpo ọkụ ka a na-ahụta ihe kpatara ya. [1]

Nnyocha ọzọ e bipụtara na magazin a na-ebipụta Health Nutrition na-ekwu na iri mkpụrụ osisi ọhụrụ ma ọ bụ salads inine nwere ike ịnwe mmetụta nchekwa megide ọtụtụ ọrịa dịka ọrịa kansa na ọrịa obi. [abụọ]

Ya mere, anyị nwere ike ịsị na ewezuga idebe anyị oge ọkọchị, salads na-enye aka igbochi ọtụtụ ọrịa ma mee ka anyị nwee ahụ ike.

Ke ibuotikọ emi, anyị ga-atụle a ndepụta nke na-atọ ụtọ na ike n'oge okpomọkụ salads, tinyere ha Ezi ntụziaka. Were anya.

1. Green gram puo salad

Mung bean juputara na antioxidants, magnesium, potassium na eriri nri. Antioxidants abụọ a dị mkpa na mung aha ya bụ vitexin na isovitexin nwere ike inye aka gbochie nsogbu nke ịrịa ọrịa anwụ. Dị ka otu nnyocha si dị, gram na-acha akwụkwọ ndụ na-enyere aka na nsị, na-eme ka akpịrị na-akpọ ya nkụ, na-akwalite urination ma si otú ahụ, na-ebelata nsogbu ọkụ n'oge okpomọkụ.

2. Broccoli, almọnd a roara n'ọkụ na salad pasta

Broccoli bụ ezigbo ihe na-enye vitamin C, eriri na folate. Ọ bụ otu n'ime akwụkwọ nri na-egbu egbu, nke kachasị amasị ya n'oge ọkọchị iji melite ahụike nri. N'aka nke ọzọ, almọnd a roara n'ọkụ na-agbakwunye anwụrụ ọkụ na salad na pasta (pasta dum-ọka) na-agbakwunye na eriri na protein.

Otu esi akwado

Efrata

● 2 iko broccoli chopped n'ime obere iberibe

Otu iko pasta dị mkpụmkpụ

● 8-10 almọnd a roara n'ọkụ

Onions Eyịm abụọ nke ọkara ọkara

Otu iko nke anọ nke mkpụrụ sunflower ma ọ bụ mkpụrụ ugu

● Nnu na ose (dị ka ụtọ ọ bụla)

Otu iko nke anọ gbara ụka

Usoro

Esi nri pasta dị ka kwa ntụziaka na ngwugwu.

Na efere, tinye broccoli, pasta, eyịm, mkpụrụ, ude ma gwakọta nnu na ose gị.

Wụsara almọnd.

Were friji salad ihe dị ka otu awa tupu ị gaa.

3. Mkpụrụ mango, kukumba na salad chickpeas

Raw mango na-edozi electrolytes na ahụ, na-egbochi akpịrị ịkpọ nkụ, na-ebelata ahụ ọkụ ma si otú ahụ, na-ebelata ihe ize ndụ nke ịrịa anwụ nke jupụtara n'oge a. Kukumba na-enye mmetụta dị jụụ na afọ ebe chickpeas na-enye ezigbo fiber, potassium, vitamin B, iron, selenium na magnesium.

Otu esi akwado

Efrata

● Otu iko chickpeas riri mmiri n’otu ntabi anya

Chopped Otu tomato gbanwere

ụbọchị mbụ nke akwụkwọ nhota maka ụmụ akwụkwọ

● Otu kukumba eberi

Ọkara ọkara nke ịgoụ mango

Otu ofe yabasị

Chi Green chillies (nhọrọ)

● Nnu dika uto

Obere mkpuru osisi mint na akwụkwọ coriander

Tablespo tablespoons abụọ nke ihe ọ lemonụ lemonụ lemon

● Otu ngaji mmanụ sunflower

Usoro

Na-asa chickpeas na mmiri oyi ọhụrụ.

Gwakọta niile na efere salad, jiri mint na coriander chọọ ya mma.

4. Quinoa na roara ata cherry tomato salad

Quinoa salads dị mfe ịkwadebe ma mee maka nri ahụike jupụtara na protein, vitamin na mineral. Dị ka ọ dị mfe igwu na enweghị gluten, quinoa na-akwalite ezigbo ahụ ike n'oge nri n'oge ọkọchị. Tụkwasị na nke a, tomato cherry bụ mkpụrụ osisi kachasị mma n'oge ọkọchị jupụtara na mmiri na nri dị ka vitamin C, E, A na potassium nwere ike inyere aka na-echekwa electrolytes nke ahụ.

Otu esi akwado

Efrata

Cups Iko abụọ cherị tomato

Cup Otu iko nke quinoa akọrọ

eserese nri maka nwanyị iji felata

Otu ngaji mmanụ oliv

Cups Iko abụọ e tinyere kukumba

● Nnu na ose dị ka uto

Cup Ọkara iko eyịm

Tablespo Ihe ọ tablespoụonsụ lemon mmanya abụọ

Ole na ole coriander epupụta

Usoro

● Gwakọta mmanụ oliv, nnu na ose na tomato cherry

● N’ime oven, ghee ha ruo mgbe ha ga-adị nro ma gbawaa, ihe dịka nkeji 15-20.

I nwekwara ike ghe ha ozugbo na ire ọkụ gas ma ọ bụrụ na achọrọ.

● Kwadebe quinoa dị ka enyere ya na ngwugwu.

Na efere, tinye quinoa esi, tomato a asara n'ọkụ, kukumba, eyịm uhie, nnu, ihe ọ lemonụ lemonụ lemon na ose.

Were akwukwo coriander choo ya nma.

5. Ejiri agwa, salad na salad noodle

Carrots ma ọ bụ ihe ọ juiceụ juiceụ karọt na-enye mmetụta dị jụụ na usoro nsị mgbe a na-ere ya. Ihe jupụtara antioxidants, vitamin K na beta-carotene jupụtara ya. Mgbe ejiri ya na agwa akwụkwọ ndụ akwụkwọ ndụ, nri nke salad na-abawanye. Ọzọkwa, obere kalori noodles na-enyere aka n’inye mmetụta nke afọ ojuju ma nyere aka belata ogo ọkwa cholesterol.

Otu esi akwado

Efrata

Iko ahịhịa ndụdụ gbaranyere n’ime obere iberibe.

Cup Otu iko nke karọt

Round Gburugburu iko abụọ nke noodles.

Tablespo tablespoons abụọ nke mmanụ ihe oriri

Mpekere abụọ nke nnukwu eyịm.

Tablespo tablespoons abụọ nke mmanya ma ọ bụ mmanya mmanya.

Mint Mint ole na ole.

● Nnu na ose dị ka uto

Usoro

Na pan, jiri agwa ghaa agwa na yabasị n’ime mmanu mmanu n’ime oku.