Mfundo Zowona Zakudya za Sandwichi ndi Zaumoyo Zaumoyo

Kodi mumanyamula sandwich chakudya chamasana tsiku lililonse? Kubweretsa chakudya chamasana kuti mugwire ntchito ndi imodzi mwa njira zosavuta kuti muchepetse pamene mukugwira ntchito. Koma muyenera kusamala kwambiri kuti mupange sandwich wokondweretsa chakudya. Ndi zophweka kudula zakudya mu sangweji yanu ndi malangizo ochepa omwe amatha masekondi 30 kapena osachepera kuti aphunzire.

Zakudya Zamasangweji

Sangweji imene mumapanga panyumba imaphatikizapo mkate, makondomu omwe mumawakonda, ndi chakudya chamasana. Mwinanso mukhoza kuwonjezera zigoba zochepa kuti mutenge ndi kuyamwa.

Ngakhale sizikumveka ngati zopangira zophwekazi zingapereke zowonjezera, zikhoza kuwonjezera mwamsanga. Kawirikawiri kamtengo kameneka kameneka kamakhala ndi ma gramu 16 a mafuta. Dzira ndi sandwich ya tchizi amapereka makilogalamu pafupifupi 400 ndi ma gramu 20 a mafuta ndipo mafuta a mandimu ndi masangweji odzola amapereka pafupifupi mafuta okwana 350 (ngakhale mutha kupanga thanzi labwino la kapiteni ndi sandwich ya jelly ).

Ndiye mumasunga bwanji sangweji yanu kuti musadye zakudya zanu? Gwiritsani ntchito ndondomekoyi kuti muchepetse zakudya mu sangweji yanu.

Sankhani Mkate Wochepa Wotengera

Mkate wokoma, wandiweyani, wambiri wambiri ukhoza kukhala wodzala ndi mafuta ndi ma calories. Ndiye ndi njira iti yosavuta yodula zakudya mu sangweji yanu? Sankhani mkate wokoma mtima. Khalani kutali ndi ngongole , baguettes, croissants ndi mitimay rolls. Zambiri mwazakudya izi zimatumiza kalori wanu kuwerengera padenga.

Sankhani chimodzi mwa zosankha za mkate wa calorie wotere m'malo mwake. Zimakhala zovuta kupeza m'masitolo ambiri.

• Mkate wa Arnold Kuwala - 100% Mkate Wonse wa Tirigu: 40 makilogalamu pa kagawo
• Tirigu Wachilengedwe Chakudya Mkate: 40 makilogalamu pa kagawo
• Pepperidge Farm Light Light Style Mkate: 45 makilogalamu pa kagawo
• Nthambi ya Joseph, Nthambi ya Oat & Tirigu Wonse Pita Mkate Wambiri: Zakudya 60 pa pita

• La Tortilla Factory Low Carb, High Fiber Tortillas: 70 calories per tortilla

Ngati mukufuna njira yowonjezera, yesetsani kupanga sangweji popanda mkate konse. Lembani sandwich wathanzi wodzazidwa ndi letesi ya bibb kapena sungweji pogwiritsa ntchito nkhaka zowonongeka komanso zobiriwira monga chipolopolo. Iwo samayenda komanso masangweji a chikhalidwe koma ngati mumanyamula mu chidebe cha pulasitiki sizowonongeka.

Sankhani Zakudya Zakudya Zodyera Sandwichi

Mutasankha mkate wanu wathanzi, mumanga sandwich wanu kuzungulira nyama kapena kudzaza nyama. Pangani kulenga ndikuphatikiza zosankha zosiyanasiyana kuti mupeze zosangalatsa zatsopano. Koma samalani ndi nyama kapena nsomba zikufalikira zomwe zimveka bwino. Mankhwala ambiri a saumoni amafalikira, mwachitsanzo, ali ndi mapuloteni ndi zakudya zowonjezera, koma nsomba nthawi zambiri zimakhala ndi kirimu cha kirimu kotero kufalikira kumakhala kolemera kwambiri.

Zosankha Zapuloteni Zathanzi

• Kagawidwe kanyong'onong'ono kopatsa ham: 60 makilogalamu pa kutumikira
• Kagawidwa kanyong'onong'ono kokondweretsa ku Turkey: makilogalamu 60 pa kutumikira
• Kagawidwe kanyong'onong'ono kopatsa nyama yophika nyama: ma calories 80 pa kutumikira
• Kagawidwe kopanda utoto nkhuku: 50 calories pa kutumikira

Zosankha Zamasamba

• Kuwombera kofiira: ma calories 20 (wokazinga wopanda mafuta)
• Bowa la portobello losakaniza: makilogalamu 15 (wothira popanda mafuta)

Zakudya Zogwiritsa Ntchito Zakudya

• Banana tsabola

• Green tsabola sliced ​​woonda
• Mkhaka
• Tomato
• Tsabola za Jalapeno zimadulidwa
• Shredded kabichi
• Anyezi otsekemera kapena opota
• Tomato wouma ndi dzuwa
• Masamba a Basil
• Nkhumba kapena nyemba zimamera
• Thonje lasafesi, sipinachi, letesi ya bibb, kapena masamba omwe mumasankha

Sungani sangweji yanu ndi zojambula zambiri zomwe zingatheke. Zikondwerero zoterezi zimaphatikizapo zonunkhira, zokometsera, ndi zokometsera ku sangweji yanu kotero imakonda kusefukira ndi kuwonongeka.

Sankhani Zofala Zathanzi

Gwiritsani mayo! Kufalitsa kuti mumasankha sangweji yanu kumatenga malo ang'onoang'ono mumsangweji wanu wa calorie koma mukhoza kupereka mafuta ambiri. Ngati mumapanga zojambula zambiri kuchokera mndandanda pamwambapa ndiye simungafune kuwonjezera kufalitsa konse.

Ngati muonjezera kufalikira, mpiru ndizomwe mumakhala ndi calorie yanu yochepa kwambiri pokhapokha mutatumikira.

Kufalikira kwapakati kumakhala ndi zokoma zambiri ndipo nthawi zina zimaperekanso mafuta abwino, koma amakhala olemera kwambiri. Choncho samalani kuti mumagwiritsa ntchito ndalama zingati ngati mukufuna kudula zakudya mu sangweji yanu.

• Mafuta a azitona: makilogalamu 119 pa supuni
• Olive tapenade: makilogalamu 30 pa supuni
• Kuchetsa: 40 makilogalamu pa supuni
• Pesto: makilogalamu 80 pa supuni

Ndi zophweka kwambiri kudula zakudya mu sangweji yanu kuti mupange chakudya chamoyo. Lembani friji yanu ndi zakudya zabwino kwambiri zokondweretsa zakudya ndikuyesera zosangalatsa zatsopano kuti mukhale okhutira pamene mukuchepa.

Zosankha Zosafunika Kwambiri

Kotero ndi masangweji otani omwe amawasankha kwambiri? Kawirikawiri, masangweji omwe mumagula m'masitolo ochezeka kapena kuitanitsa ku malo odyera amakhala olemera kwambiri mu mafuta ndi ma calories. Zakudya zamasangweji zingathe kuchepetsanso zakudya zanu. Mwachitsanzo, Philly Cheesesteak, omwe amapanga masentimita 8, amapereka makilogalamu 710 ndi ma gramu 24 a mafuta.

Nthaŵi zambiri, malo odyera, ndi masangweji a masewera ndi oposa kwambiri ndipo amawonjezera mavitamini omwe ali oposa mafuta ndi ma calories. Ngati mumulamulira sangweji mukakhala mukupita, dulani pakati. Gawani gawo limodzi la sandwich ndi mnzanu kapena kukulunga ndi kulitenga kunyumba kuti mukadye chakudya cham'mawa.