Iwe unotakura wega sandwich kwemasikati masikati here? Kuunza chikafu chekudya kwemaawa kuti ushande newe ndeimwe yenzira dzakanakisisa dzekurasikirwa nehupamhi kana uri pabasa. Asi iwe unofanirwa kunyanya kuchenjerera kugadzira sandwich inobatsira. Zviri nyore kuderedza makorikiti kubva sandwich yako nemazano mashomanana mashomanana anotora masekondi 30 kana kuti pasi kuti adzidze.
Sandwich Calories
| Ham uye Cheese Sandwich Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 sandwich (146 g) | |
| Per Serving | % Daily Value * |
| Calories 352 | |
| Maoriki anobva kuFat 139 | |
| Total Fat 15.5g | 24% |
| Saturated Fat 6.4g | 32% |
| Polyunsaturated Fat 1.4g | |
| Monounsaturated Fat 6.7g | |
| Cholesterol 58mg | 19% |
| Sodium 771mg | 32% |
| Potassium 290.54mg | 8% |
| Carbohydrates 33.3g | 11% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Puroteni 20.7g | |
| Vitamini A 6% · Vitamin C 5% | |
| Calcium 13% · Iron 18% | |
> * Kubva pane 2 000 kemari yezvokudya | |
Chikafu chinowanzoita kumba chinosanganisira chingwa, chidimbu chako chaunoda, uye kudya kwemasikati. Iwe unogona kutowedzera maviggies mashomanana kuti awedzere uye unhu.
Kunyange zvazvo zvisinganzwisisiki sezvipfeko izvo zvisiri nyore zvinopa huwandu hwekoriori, vanogona kukurumidza kuwedzera. Chimwe chikafu uye cheese sandwich inopa inenge 16 gramu emafuta. Evha uye cheese sandwich inopa makirogiramu anoda kusvika mazana mana uye magamu makumi maviri emafuta uye peanut butter uye jelly sandwich inopa anenge 350 calori (kunyange iwe unogona kuita utano hwakanaka hwepanut butter uye jelly sandwich ).
Saka unochengetedza sei sandwich yako kuti irege kupedza kudya kwako? Shandisa mutungamiri uyu kuti ucheke makorikiti kubva kune sandwich yako.
Sarudza Low-Calorie Bread
Chingwa chinonaka, chakasviba, chakasviba chinogona kuzadzwa namafuta uye makoriyori. Saka ndeipi nzira iri nyore yekuchera makemori kubva sandwich yako? Sarudza kudya-ushamwari. Gara kure nemabheji , mabheettes, croissants uye moyoy rolls. Zvizhinji zvezvokudya zvechingwa zvinotumira marori ako kuverenga pamusoro pedenga reimba.
Sarudza chimwe chezvikwereti zvechingwa zvakaderera panzvimbo panzvimbo. Izvo zviri nyore kuwana munzvimbo dzakawanda dzezvitoro.
- Arnold Bakery Chiedza - 100% Yese Gorosi Chingwa: 40 makorikiti necheka
- Bhinzi Yezvakasikwa Bhomwe: 40 makorikiti nechikamu
- Pepperidge Farm Chiedza Chikafu Chikafu: 45 makorikiti nechikamu
- Joseph's Flax, Oat Bran & Boro Rese Rinokura Pita Bread: 60 makorikoni pita
- La Tortilla Factory Low Carb, High Fiber Tortillas: 70 makorikiti per tortilla
Kana ukasarudza nzira yakawanda yekuzvarwa, edza kugadzira sandwich pasina chingwa zvachose. Putira sandwich yako ine utano kuzadza bheti yebhibhi kana kuita sandwich uchishandisa ganda rakasanganiswa uye rakasimwa sa shell. Havana kufamba pamwe chete nemasikisi edzimba asi kana iwe uchiatakura muhomwe yepurasitiki havasi sevanotyisa.
Sarudza Kudya-Friendly Sandwich Filling
Kana ukasarudza chingwa chako chakanaka, iwe uchavaka sandwich yako kuzere nyama kana kuzadza nyama. Ita zvekugadzira uye usanganise zvisarudzo zvakasiyana-siyana kuti uwane zvinofadza zvitsva. Asi chenjerera nyama kana hove inopararira inonzwika ine utano. Mhando dzakawanda dzesaumoni dzakapararira, somuenzaniso, dzine mapuroteni uye ane utano hwakanaka, asi hove dzinowanzobatanidzwa nekisiki chese kuitira kuti kupararira kwakanyanya zvikuru mumakori.
Utano hweProtini Sarudzo
- Zvokudya zvakapetwa zvakasununguka ham: 60 makoriro pakushanda
- Yakanatswa zvakanyanyisa deli turkey: 60 makorikoni pakushanda
- Zvokudya zvakapetwa zvakakonzerana zvinokora nyama yekudya: 80 makirogiramu pakushanda
- Yakapetwa zvakanyanyisa deli chicken: 50 makirogiramu pakushanda
Vegetarian Choices
- Chikoro chakakangwa: 20 makorikori (yakabikwa pasina mafuta)
- Portobello mushroom yakagadzirwa: 15 makorikori (yakabikwa pasina mafuta)
Diet-Friendly Toppings
- Banana peppers
- Green pepper yakatswa tsvuku
- Cucumber
- Tomato
- Jalapeno pepper yakatswa tsvuku
- Shredded cabbage
- Bata kana rakakoshwa anyezi
- Zuva-dzakaomeswa tomate
- Basil leaves
- Nyeredzi kana nyuchi dzinomera
- Ichitsvaga lettuce, sipinashi, letesi yebhabhi, kana magedhi eunosarudza
Shandisa sandwich yako neyese yezvinyorwa zvinogona kuitika. Izvi zvinokonzerwa nekoriori zvegorogi zvinowedzera zvinonhuwira, zvinonaka, uye zvinokonzera sandwich yako kuitira kuti inakidze kuzadza uye kuparara.
Sarudza Utano Hwakapararira
Tora mayo! Kupararira kwaunosarudza kuitira sandwich yako kunotora chikamu chiduku mune yako pasi-calorie sandwich asi kunogona kupa mafuta akawanda. Kana iwe ukawedzera zvakawanda zvekunyora kubva pane zvakarongwa pamusoro apa iwe ungasada kuwedzera chero kuparadzirwa zvachose.
Kana iwe uchiwedzera kupararira, madhipa ndiyo yako yakaderera kemori yega yega ne 3 koriori chete pakushanda.
Creamy inopararira inowedzera kunaka uye dzimwe nguva inopa mafuta ane utano, asi yakareba kwazvo mumakori. Saka chenjerera kuti unoshandisa zvakadini kana iwe uchida kutema makorikiti kubva mune sandwich yako.
- Mafuta omuorivhi: 119 makorikori punikeji
- Olive tapenade: 30 makorikori pahupuni
- Mutsara: 40 makorikori pahupuni
- Pesto: 80 makoriki pajikapu
Zviri nyore chaizvo kuderedza makoriro kubva sandwich yako kuti ugadzire kudya kwakanaka. Ingozadza firiji yako neyakanakisisa yekudya-ushamwari hunoshandiswa uye uedze nemavhenekera matsva kuti urambe wakagutsikana apo iwe unononoka pasi.
Zvisina kukodzera
Saka chii chinonzi sandwich chakaipa pane zvamunodya? Kazhinji, sandwiches yaunotenga mumasitoro anonyanya kudiwa kana kurongeka mumaresitorendi zvakanyanya kupfuura mafuta uye makoriyori. Deli sandwiches inogonawo kukanganisa kudya kwako. Anonyanya 8 masendimita Philly Cheesesteak, somuenzaniso, anopa zvinokwana 710 makori uye 24 gramu emafuta.
Kazhinji yenguva, doroka, uye sandwiches zvinonwiwa zvakanyanya uye zvinosanganisira zvinodhaka zvakanyanya kupfuura mafuta uye makoriyori. Kana iwe ukarayira sandwich paunenge uchienda, cheka hafu. Shandisa hafu ye sandwich neshamwari kana kuiputira uye uende kumba kumba kwekudya kwekupedzisira.