Ama-Sandwich Amanani Okudla Nezinzuzo Zempilo

Ingabe uzipakisha isangweji lesidlo sasemini nsuku zonke? Ukuletha isidlo sasemini ukuzenzela nawe ungenye yezindlela ezilula zokulahlekelwa isisindo uma usebenza. Kodwa kufanele uqaphele ikakhulukazi ukwenza sandwich yokudla-friendly. Kulula ukusika ama-khalori kusuka kusikiti sakho nge amathiphu ambalwa ambalwa athatha amasekhondi angu-30 noma ngaphansi ukuze ufunde.

I-Sandwich Calories

I sandwich evamile oyenzayo ekhaya ihlanganisa isinkwa, ukulungiswa okuthandayo, nokudla kwasemini. Ungase wengeze ngisho nama-veggies ambalwa okweqa nokuvutha.

Nakuba kungabonakali njengalezo izithako ezilula zizohlinzeka ngamakhalori amaningi kakhulu, zingakwazi ukwengeza ngokushesha. I-ham ejwayelekile nesashizi ishiqiza cishe amagremu angu-16 amafutha. I-egg kanye noshizi isitifiketi inikeza ama-calories angu-400 nama-gramu angu-20 amafutha kanye nebhotela le-peanut kanye ne-jelly sandwich inikeza cishe ama-kilojoule angu-350 (nakuba ungenza ibhotela le-peanut enempilo ne-sandwich jelly ).

Ngakho ugcina kanjani sandwich yakho ekudambiseni ukudla kwakho? Sebenzisa lo mhlahlandlela wokusika amakholori kusuka kusikiti sakho.

Khetha Isinkwa Esiphansi-Ikhalori

Isinkwa esimnandi, esinyene, esinama-crusty singagcwele amafutha nama-kilojoule. Ngakho yimuphi indlela elula yokusika ama-khalori kusuka kusikiti sakho? Khetha isinkwa esinobuhle. Hlala kude nama-bagels , ama-baguettes, ama- croissants nama-rolls enhle. Eziningi zalezi zinsuku zokukhetha isinkwa zizothumela inani lakho lekhalori ophahleni.

Khetha enye yalezizinketho zesinkwa se-calorie ephansi kunalokho. Kulula ukuthola ezitolo eziningi zokudla.

• I-Arnold Bakery Light - 100% Isinkwa Sonke Sikolweni: ama-khalori angu-40 ngalunye
• Isiqu Isinkwa Sesiko Somuntu: ama-khalori angu-40 ngalunye
• I-Pepperidge Farm Style Style Isinkwa: 45 ama-khalori ngayinye
• I-Flax kaJoseph, i-Oat Bran & I-Whole Wheat Flour Pour Isinkwa: ama-khalori angu-60 nge-pita ngayinye

• I-La Tortilla Factory Low Carb, Amapayipi Aphakeme Aphezulu: ama-calories angu-70 nge-tortilla ngayinye

Uma ukhetha indlela engokwemvelo eyengeziwe, zama ukwenza sandwich ungenaso isinkwa nhlobo. Gcoba islajiki yakho enempilo yokugcwalisa i-lettuce ye-bibb noma wenze isangweji usebenzisa ikhukhamba ehlutshiwe neyombewu njengegobolondo. Abahambisani namasangweji wendabuko kodwa uma uwaphatha esitsheni sepulasitiki abengeyona ehlambalaza.

Khetha Ukugcwaliswa Kwesi Sandwich Friendly

Uma usukhethile isinkwa sakho esinempilo, uzokwakha is sandwich yakho eduze nenyama noma ukugcwaliswa kokudla okungenasenyama. Thola ubuciko futhi uhlanganise ukukhetha okuhlukile ukuthola ama-flavour amasha. Kodwa qaphela inyama noma inhlanzi esakazekayo ezwakala kahle. Imikhiqizo eminingi ye-saumon isakazeka, isibonelo, iqukethe amaprotheni nezondlo ezinempilo, kepha inhlanzi ivame ukuhlanganiswa ne-cream ushizi ngakho ukusakazeka kuphezulu kakhulu kilojoule.

I-Healthy Protein Choices

• I-thinly sliced ​​deli ham ham: 60 ama-khalori ngokukhonza
• I-turkey enqunyiwe ngokucophelela: ama-khalori angu-60 ngokukhonza
• I-coast ye-honey-roast ephuziwe ngokucophelela: ama-calories angu-80 ngokukhonza
• Inkukhu enomsila enqunyiwe ngokucophelela: ama-khalori angu-50 ngokukhonza

Izinketho zemifino

• Isitshalo seqanda esikhiqiziwe: ama-calories angu-20 (ejowe ngaphandle kwamafutha)
• I-mushroom portobello ephuziwe: amakholori angu-15 (ejowe ngaphandle kwamafutha)

Izidakamizwa zokudla-Friendly

• Banana pepper

• I-pepper elicwecwe elicwengekile encane
• Ikhukhamba
• Utamatisi
• I-jalapeno peppers encotshiwe encane
• Iklabishi ehlutshiwe
• U-anyanisi osikiwe noma osikiwe
• Utamatisi omisiwe ngelanga
• Amaqabunga aseBasil
• Ama-alfalfa noma amahlumela ebhontshisi
• I-lettuce ye-Iceberg, isipinashi, ulethisi we-bibb, noma imifino ozikhethelayo

Phakamisa sandwich yakho ngezingubo eziningi ngangokunokwenzeka. Lezi zikhumba ze-calorie eziphansi zengeza isipayisi, ukunambitheka, futhi ziqhekeka esasikweni sakho ngakho-ke ziyakuthanda ukugcwalisa nokugqithiswa okukhulu.

Khetha ukusakazeka okunempilo

Bamba i-mayo! Ukusabalala okukhethayo kwis sandwich yakho kuthatha isikhala esincane esikhwameni sakho sekhalenda esincane kodwa singanikeza amanoni kakhulu. Uma ungeza izinto eziningi ezivela ohlwini olungenhla bese ungafuni ukufaka noma yikuphi ukusabalala nhlobo.

Uma ungeza ukusabalala, isinaphi yikhotho yakho ephansi kakhulu ikhalori nama-khalori angu-3 kuphela ekusebenzeni.

Ukusabalala kwamakhaza kunamaphunga amaningi futhi ngezinye izikhathi ngisho nokunikeza amafutha enempilo, kodwa aphezulu kakhulu kilojoule. Ngakho-ke qaphela ukuthi usebentisa kangakanani uma ufuna ukusika ama-khalori kusuka kusikiti sakho.

• Amafutha omnqumo: ama-khalori angu-119 epozini ngalinye
• I-Olive tapenade: ama-kilojoule angu-30 epozini ngalinye
• I-avovocado: ama-khalori angu-40 etafuleni ngalinye
• I-pesto: ama-kilojoule ayi-80 nge-isipuni ngayinye

Kulula kakhulu ukusika ama-khalori esitolo sakho ukuze udale ukudla okunempilo. Vele ugcwalise ifriji yakho ngezithako zokudla ezihle kakhulu futhi uhlole ama-flavour amasha ukuze uhlale unelisekile ngenkathi usinciphisa.

Izinketho ezingakhethi

Ngakho yiziphi izicathulo ezimbi kakhulu zokudla kwakho? Ngokujwayelekile, ama-sandwiches owathengayo ezitolo ezilula noma okuhlelekile ekudleni kukhona ama-fat nama-calories aphezulu kakhulu. Amastiwiti we-Deli angaphazamisa nokudla kwakho. I-Philly Cheesesteak engu-8 intshi, isibonelo, inikeza ngamakholori angu-710 nama-gramu angu-24 wamafutha.

Iningi lesikhathi, i-restaurant, ne-sandwiches likhulu kakhulu futhi kufaka ama-condiments aphezulu kakhulu kumafutha nama-khalori. Uma uyala isangweji lapho uya khona, nqamula ngesigamu. Yabelana ngesigamu se-sandwich nomngane noma uyigqoke bese uyiphatha ekhaya ukuze uthole isidlo sakamuva.