Kaya mumathamanga m'mawa kapena madzulo, chakudya chamasana ndi chakudya chofunikira chifukwa mwina kukuthandizani kuti mukhale ndi moyo kapena kuti muyambe kuthamanga. Komabe othamanga ena amadya chakudya chamasana chifukwa amakhala otanganidwa kuntchito kapena amadya chakudya (mofulumira) nthawi zonse.
Ndizotheka kuti tidye chakudya chamasana chomwe chili chofulumira komanso chopatsa thanzi. Chinsinsi cha chakudya chamasana ndi bwino.
Yesetsani kuphatikizapo magulu atatu odyera odyera. Muyeneranso kuonetsetsa kuti mukuyesa mapuloteni, mavitamini ovuta, ndi mafinya kuti mupereke mphamvu ndikuthandizani kuti mupewe njala.
Ngati mwatopa ndi zakudya zanu zamasana, apa pali malingaliro odyera mwamsanga komanso okhutira omwe safuna nthawi yochuluka. Ambiri a iwo ndi osavuta kunyamula ngati muli ovala bulauni kuntchito kapena kusukulu.
1. Nyemba yakuda Burrito: Kuti mukhale nyemba yonyezimira yakuda, yikani nyemba imodzi ya nyemba nyemba, supuni ziwiri salsa, tchizi imodzi ya soya, tomato odulidwa, ndi cilantro pa tortilla yonse ya tirigu. Mbali yoperekedwa: apulo magawo ndi kirimba batala.
2. Veggie Burger: Ikani burger umodzi m'munda wambiri, ndi phwetekere ndi anyezi. Maphunziro omwe akufotokozedwa: 1/2 chikho cha pasta ndi nyemba saladi ndi ochepa kaloti oviikidwa mu yogurt saladi kuvala.
3. Broccoli Slaw Wraps : Njirayi imagwiritsidwa ntchito pogwiritsa ntchito mankhwala a broccoli, nkhuku yophika, nsalu yotchedwa tortilla, mayo, ndi mpiru chifukwa chosavuta chokongoletsera.
4. Uturuki ndi Manga Zophika: Tika tizilombo ta Turkey, tchizi ta cheddar, mafuta otsika kwambiri, letesi, tomato mu thumba lonse-tirigu. Mbali yosankhidwa: apulo wobiriwira.
5. Bokosi la Peanut ndi Banana Sandwich : Kuti mupange sangweji yapamwambayi, tyala nyemba za kirimba pa mkate wa tirigu wonse ndikuika mapepala a nthochi pamwamba.
Maulendo operekedwa: apulo ndi 1/2 chikho cha mafuta ochepa.
6. Chicken Caesar Pita Sandwich : Zakudya zophikidwa ndi nkhuku ndi phokoso lopangidwa ndi tirigu wambiri ndi tirigu ndi Kaisara wovala bwino. Malingaliro operekedwa: ana kaloti kapena magawo a apulo.
7. Kuthamanga kwa Veggie Pita Sandwich: Phulani kadokosi yosakanizika mkati mwa tirigu wambiri wa tirigu ndikusungunula mitima yambiri ya atitchokiti, tsabola wofiira, marinated sundried tomato, ndi sliced baby portabella bowa.
8. Msuzi wa Turkey wakuwotcha: Ikani nyama zitatu zokazinga ku Turkey, 1/6 wa avokosika, magawo awiri a supuni yotsekemera, mafuta a supuni, mphutsi ndi mphodza imodzi ya mkate wambiri. . Mavesi omwe akufotokozedwa: Chophika chimodzi cha msuzi masamba ndi chikho chimodzi chofiira mphesa.
9. Pita Sandwich wa ku Mexican : Zomera za tirigu zonse zomwe zimadya nyemba, salsa, letesi, ndi cheddar tchizi. Mbali yotsatiridwa: Mankhwala a tortilla chips ndi salsa yowonjezera.
Saladi ya Mozzarella ndi Tomato: Gwirizanitsani tomato awiri osakanikirana ndi magawo awiri a mozzarella ndi masamba 1/2. Dulani vinyo wosasa ndi vinyo pang'ono pamwamba.
11. HLT (Hummus Lettuce ndi Tomato) Akufunafuna njira yathanzi kwa sangweji ya BLT?
Sangweji iyi imagwiritsa ntchito hummus, letesi, ndi phwetekere pa sungwe lonse la tirigu wa chakudya cham'mawa komanso cham'mawa. Mukhozanso kuwonjezera zakudya za tchizi ndi / kapena azitona zakuda kuti azisangalala pang'ono.
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