Lapho Ungathola khona iSandwich e-Healthy Breakfast

Yimuphi I-Restaurant ekhonza isidlo sasekuseni esilungele ukudla kwakho?

Uma ekuseni kusasa, ungase ube omunye walabo bantu abagijima esitolo sekhofi noma indawo yokudlela yokudla okusheshayo efuna ukudla okusheshayo ekuseni. Uzothola isangweji sasekuseni cishe cishe yonke imenyu. Kodwa akuzona zonke ezinhle zokudla kwakho. Ngakho, uthola kanjani sandwich kwasekuseni okunempilo?

I-Sandwich Breakfast Breakfast

I-sandwich yokudla kwasekuseni ingakunika amaprotheni wokwakha imisipha, ama-carbohydrate yamandla, nokugcwalisa i-fibre ekuseni. Kodwa, akuwona wonke ama-sandwich asekuseni akuhle kuwe. Eqinisweni, eziningi ziphezulu kwi-sodium, fat and calories. Njengoba unezinhlobo eziningi ezihlukile ezindaweni ezahlukene (futhi ungenza ngisho nesikhwama sasekuseni ekhaya), kuwukuhlakanipha ukuqhathanisa amaqiniso okudla okusemandleni esitsheni sakho sasekuseni ngaphambi kokuba udle ukudla kwakho ekuseni.

Ama-calories e-Popular Breakfast Breakfast Sandwich at Restaurants

• I-Starbucks Inkukhu Yokusaba & I-Bacon Ibhisikidi: ama-kilojoule angu-450, ama-gram angu-22, ama-gramu angu-35 amagremudididrate, ama-gramu angu-1 fibre, i-1160 mg ye-sodium, ama-26 amagremu amaprotheni
• I-Starbucks Yehlisa I-Fat yaseTurkey I-Bacon & I-Cage I-Egg Ekhululekile Yasekuseni Yasekuseni I-Sandwich: ama-kilojoule angu-210, ama-gramu ama-5, ama-gramu angu-26 amagremudididrate, ama-gramu angu-3 e-fibre, ama-560 mg we-sodium, ama-18 amagremu amaprotheni
• I-Starbucks Sausage, i-Cheddar ne-Egg Breakfast Sandwich : ama-calories angu-500, ama-gramu angu-28, ama-gramu angu-41 amagremudidididididi, ama-gram angu-1 amagremu, i-920 mg ye-sodium, ama-gramu angu-15 amagremu

• I-McDonalds Classic Egg McMuffin: ama-kilojoule angu-300, ama-gramu angu-12, ama-gramu angu-30 ama-carbohydrate, ama-gramu angu-2 ama-fibre, i-730 mg ye-sodium, i-18 gram amaprotheni
• I-McDonalds Egg White White Delight McMuffin: ama- 260 amakholori, ama-8 amagremu, ama-gramu angu-29 amagremudididrate, ama-gramu angu-2 ama-fibre, 750 mg sodium, ama-gram angu-16 amagremu
• I-Dunkin Donuts I-Bacon, i-Egg & I-Cheese I-Up-Up Ukugoqa: ama-kilojoule angu-210, ama-gramu angu-13, ama-gramu angu-15 amagciwane, ama-gramu angu-1 ama-fibre, ama-550 mg we-sodium, ama-9 amagremu amaprotheni

• I-Dunkin Donuts I-Sauusage, i-Egg & Ushizi ku-Croissant: ama-kilojoule angu-700, ama-gramu angu-51, ama-gramu angu-41 amagremudidididididi, ama-gramu angu-1 ama-fibre, i-1120 mg ye-sodium, ama-gram angu-22 amagremu
• UJack ebhokisini I-Breakfast Breakfast: ama-kilojoule angu-350, amagremu angu-18 amagremu, ama-gramu angu-30 ama-carbohydrate, ama-gramu ayi-1 fibre, i-840 mg ye-sodium, ama-gram angu-16 amagremu
• UJack esitokisini se-Boxed Breakfast Sandwich: ama-calories angu-707, ama-47 amagremu, ama-gram angu-36 amagremudididrate, ama-gramu angu-2 ama-fibre, i-1690 mg ye-sodium, ama-gram angu-36 amagremu
• I-Tim Hortons I-Sawage Breakfast Sandwich: 530 ama-kilojoule, ama-gramu angu-34, ama-gramu angu-33 amagremudihydrate, ama-gramu angu-2 ama-fibre, i-1180 mg ye-sodium, i-19 gram amaprotheni
• Tim Hortons Turkey I-Sausage Breakfast Breakfast Sandwich: ama-kilojoule angu-350, ama-gram angu-16, ama-gramu angu-31 amagremudididrate, ama-gramu angu-1 ama-fibre, i-960 mg ye-sodium, ama-gram angu-20 amagremu
• I-Panera I-Egg ne-Cheese: ama-calories angu-390, amagremu angu-21 amagremu, ama-gramu angu-32 we-carbohydrate, ama-gram angu-1 amagremu, i-640 mg ye-sodium, i-19 gram amaprotheni
• I-Subway Bacon Egg kanye ne-Cheese Flatbread: ama-calories angu-460, ama-gramu angu-21, ama-gramu angu-43 amagremudidididrate, ama-gramu angu-2 ama-fibre, ama-1370 mg we-sodium, ama-25 amagremu amaprotheni

Amakholomu Esikhunjini Esidumile Sokudla Kokudla Sandwich That You Make at Home

• Sandwich Jimmy Dean Bacon, Egg & Cheese Biscuit: 310 amakholori, ama-gram angu-19, ama-gram angu-26 amagremudidididididi, ama-gram angu-2 amagremu, i-720 mg ye-sodium, i-10 gram amaprotheni
• I-Jimmy Dean Iveza I-Turkey I-Sausage, I-Egg White ne-Cheese IsiNgisi Isi-Muffin: 260 amakholori, ama-gram angu-8, ama-gramu angu-32 amagremudididrate, ama-gramu angu-2 ama-fibre, i-730 mg ye-sodium, i-17 gram amaprotheni

• I-Special K I-Sausage, I-Egg & I-Cheese Flatbread Yesiliva Isinkwa Sesiliva : Ama-kilojoule angu-240, ama-gramu angu-12, ama-gramu angu-20 amagremudidididididi, ama-gram ayi-3 amagremu, ama-700 mg we-sodium, ama-gram angu-14 amagremu
• I-E ekhethekile ye-E nama-Vegetables & Pepper Jack Cheese I-Bref Flatbread Breakfast Breakfast: I- 150 kilojoule, ama-gram angu-7, ama-gramu angu-18 amagremudididrate, ama-gram angu-5 ama-fibre, ama-430 mg we-sodium, ama-gramu angu-10
• I-EGGO Sausage, i-Egg & Cheese Breakfast Sandwich: ama-calories angu-150, ama-gramu angu-7, ama-gramu angu-18 amagremudidididididi, ama-gram angu-5 ama-fibre, ama-430 mg we-sodium, ama-gramu angu-10
• I-Smart Ones I-American Favorite Favorites I-Canadian Style Turkey I-Bacon IsiNgisi Umswakama Sandwich: 210 amakholori, ama-gram angu-6, ama-gramu angu-27 amagremudididrate, ama-gramu angu-2 ama-fibre, ama-510 mg we-sodium, ama-gram angu-13 amagremu

• I-Evol Emanzi & I-Fit: I-Egg White, i-Kale, i-Egg, ne-Goat Sandwich yase-Cheese ehlutshiwe: ama-calories angu-150, ama-gramu angu-4, ama-gram angu-19 amagremudididrate, ama-gramu angu-2 ama-fibre, ama-400 mg we-sodium, ama-gramu angu-10
• I-Evol IHamu Engahlanjululwa, I-Egg ne-Cheddar I-Breakfast Sandwich: ama-kilojoule angu-210, ama-gramu ayi-10, ama-gramu ayi-17 amagremudididrate, ama-gramu angu-2 ama-fibre, ama-510 mg we-sodium, ama-14 amagremu amaprotheni

Yini Okufanele Uyifunde Lapho Ukhetha Isinkwa Esiyisidlo sasekuseni

Izindawo eziningi zokudlela eziphuthumayo eziphuthumayo nokushesha okusheshayo zisebenza ngama-sandwiches asekuseni nge-toppings ehlukahlukene. Ngokusobala, i-toppings oyikhethayo iyokwenza umehluko omkhulu ekudleni okunomsoco wesidlo sakho. Ukukhethwa kwekhalori ephakeme efana noshizi, isoseji, kanye nebhethoni kuzokwandisa kokubili inani lamafutha nekhalori yesangweji lakho. Ungathola futhi i-sodium engaphezulu kwesasikhethi ngalezo zithako.

Izithako ezisezingeni eliphansi lekhalenda lihlanganisa ukukhetha okunjengamaqanda amaqanda noma isipinashi. Ukukhetha isangweji lesidlo sasekuseni ngalezi zivame ukugcina inani lekhalori eliphansi futhi inani lokudla okunomsoco liphakeme.

Kodwa indlela yokulungiselela yenza umehluko futhi. Isibonelo, ungase ubone isobho elimhlophe ne- turkey isinkwa sasekuseni esisenhla emafutha nakwi-calories kunokuba ungalindela. Nakuba lezo zithako ngokuvamile ziphansi emafutheni nasekhalori, uma uzipheka ngamafutha noma ibhotela, isikhwama singase sinikeze amakholori angaphezu kwalokho okudingayo.

Ekukhetheni isangweji elinempilo kunazo zonke, unqume ukuthi yiziphi izinto ezibaluleke kakhulu kuwe futhi ufunde ilebula le-Nutrition Facts ukuze ukhethe kahle.

• Uma ufuna isitsha samakhabethi sekhalenda eliphansi kunazo zonke libheke i-Egg Special i-Egg ne-Vegetables & Pepper Jack Cheese Flatbread Breakfast Breakfast noma i-Evol Lean & Fit: I-Egg White, i-Kale, i-Egg White ne-Goat Cheese Sandwich.
• Uma ufuna isitolo samakhakufesi samadlelo sase-fat ephansi kakhulu sibheka ama-Smart Ones amnandi ama-American Favorites isitayela sase-Canada iTurkey Bacon isiNgisi sesi-Sandwich.
• Uma ufuna isitsha samakhemikhali sasekuseni se-sodidi esezansi kunazo zonke futhi uhlela ukuba udle endaweni yokudlela ungakhetha i-Starbucks Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich. Ekhaya, i-Evol Lean & Fit: I-Egg White, i-Kale, i-Roasted Tomato ne-Goat Cheese Sandwich iyisinqumo esihle.
• Uma ufuna isisindo esikhulu samaprotheni sakusihlwa sibheka uJack ebhokisini eliphethe i-Loaded Breakfast Sandwich noma i-Subway Bacon Egg ne-Cheese Flatbread

Okokugcina, ungase ufune futhi uqaphele ngekhwalithi yezithako zakho ze-sandwich. Akuzona zonke ama-sandwich amaqanda ezenziwe ngamaqanda "wangempela". Isibonelo, ama-sandwichs ase- Panera asekuseni asetshenziselwa amaqanda wangempela angu-100 okusho ukuthi amaqanda asanda kulungiswa, amaqanda agobolondo aqhekekile kanye / noma amaqanda abamhlophe abangenayo izithako. Emibhalweni yabezindaba, uSara Burnett, uMqondisi we-Wellness and Food Policy uthe lapho inkampani ihlola amas sandwich amaqanda kwezinye zezincintisana zayo ithole ukuthi "ama-50% wezindawo zokudlela ezihamba phambili ezivame kakhulu ezithengisa ukudla kwasekuseni zine" iqanda " "Ezenziwe okungenani izithako ezinhlanu, ngokuvamile okuningi."

Yenza I-Your Own Own Health Breakfast Sandwich

Isikwama sasekuseni esiphuthumayo kunazo zonke singase sibe yilawo owenza ekhaya. Nakuba kuthatha isikhathi esiningi nenhlangano encane ukuze ulungiselele ukudla kwasekuseni kwakho, ulawula ngokugcwele izithako kanye nendlela yokulungiselela uma upheka ukudla kwakho ekhaya.

Udinga imibono embalwa noma izindlela zokupheka ze-sandwich kwasekuseni ezinempilo? Zama lezi Sandwich ezisheshayo ezilula futhi ezilula zama-Egg McMuffin ongazenza ngamaminithi. Noma engeza amaqanda kule Sandwich e-Giltled Free Ye-Guilt. Sebenzisa amathiphu ahlakaniphile ukulungisa ukudla kwasekuseni kusengaphambili bese uthola ubuciko mayelana nezithako ezahlukene ongafaka kuzo ukudla kwakho.

Izwi elivela

Ukudla kwakho kwasekuseni kubalulekile. Ukudla kwasekuseni kuwukuthi (okunesondlo) akuyona into ebaluleke kakhulu kunezinye ukudla kanye nokudla okudla okudliwayo emini, kodwa ungazibekela amahora amaningi amandla amakhulu nokudla okunempilo uma uqala ngokudla okunempilo.

Yiqiniso, nakuba kuhlale kuhlakaniphile ukupheka ekhaya, siyaqonda ukuthi kunezinsuku lapho ukudla okusheshayo noma okudliwayo okudingekayo kuqala kuyadingeka. Funda amakhebula ama-nutrition noma uvakashele amawebhusayithi okudlela ukuze uthole ulwazi olubalulekile ukuze ugcine ukudla kwakho okunempilo kwithrekhi kungakhathaliseki ukuthi udle kuphi.