Kudya Sandwich Recipes - Kuonda uye Hutano Recipes

Diet sandwich recipes inogona kuva muponesi kune avo vane nguva shomanana vachiedza kuderedza uremu. Kune vanhu vemazuva ano, dzimwe nguva kubika kunogona kushanduka kuva maitiro akaoma. Kunyanya kune avo vari kushanda uye vachiedza kurera mwana.

Nechikonzero ichi, zvinova zvakakosha kuwana zviri nyore, zvinoshanda asi zvine hutano sarudzo. Kugadzira sandwiches imwe sarudzo yekuronga nguva zvakakwana. Chinhu chakanaka ndechekuti unokwanisa kuiputira mupakeji woitakura newe.

Sangweji inokupa rusununguko rwekudya chikafu chine hutano paunenge uchienda. Unogona kubata kuruma kana usina nguva yekudya kana usati wapinda mumusangano iwoyo wechimbichimbi.

Kuita masangweji ane hutano kunobatsirawo nekuonda. Iwe unogona kuedza anotevera ekudya sandwich mabikirwo parwendo rwako rwekurasikirwa nehuremu nekudya mashoma macalorie pasina kupira flavour.

Diet Sandwich Recipes

Peanut Butter Sandwich Recipe

Iyi sandwich inonaka inongova 404 macalorie.

zvinhu

• 2 chidimbu chechingwa chegorosi
• 1 chipunu chepeanut butter
• 1 yepakati yakachekwa banana
• ¾ mukombe blueberries

Zvinoitwa sei?

• Paridza bhata renzungu pakati pezvimedu zviviri zvetositi.
• Ronga zvimedu zvebhanana uye blueberries pamusoro peanut butter.
• Vhara zvimedu zvechingwa uye unakidzwe nesangweji.

Benefit yekuonda

• Chingwa chegorosi chakapfuma mufiber, iyo inopa satiety uye inodzora kuwedzera uremu. Zviyo zvose zvinowedzera kutsenga nguva, kuderedza chiyero chekudya uye kuderedza simba rekudya.
• Peanut butter ine protein yakawanda. 1 tablespoon yepeanut butter ine 4 g yeprotein. 
• Kuwedzera michero kune sandwich kunopa muviri muviri unokosha mavitamini nemaminerari. 
• Iyo yakaderera mumakoriori uye yakakwirira mufiber. Inobatsira kudzora uremu.

Diet tuna sandwich

Tuna isarudzo ine hutano, uye zvakaoma kuwana resipi ine macalorie mashoma. Sangweji iyi ine 380 macalories chete uye iri resipi yakanaka yekudya kwemasikati.

zvinhu

• 2 chidimbu chechingwa chezviyo
• Tuna saladi (unogona kugadzira saladhi yako nechero miriwo yaunoda)
• lettuce leaf
• mayonnaise

Zvinoitwa sei?

• Kutanga nzvimbo lettuce mashizha pazvimedu zviviri zvechingwa.
• Isa tuna saladi pairi.
• Svinai mayonnaise pakupedzisira uye unakidzwe nesangweji.

Benefit yekuonda

• Tuna ine macalorie mashoma. 28 gramu ndeye 31 makorikori uye ine 7 magiramu eprotein, iyo inopa satiety.
• Kusanganiswa kwe tuna nechingwa chegorosi chakakwana ndiko kusanganiswa kwakakwana. Yakapfuma muprotein, fiber uye yakaoma carbohydrates inopa satiety.
• Lettuce yakaderera zvakanyanya mumakoriyori uye yakakodzera kuonda.

Raspberry uye almond butter sandwich

Raspberry uye almond butter, izvo zvine hutano sarudzo dzakatakurwa ne antioxidants; Ine zvakawanda zvinobatsira pautano. Iyi sandwich ine 318 makorikori ndiyo yakanaka yekudya menyu.

zvinhu

• 2 zvimedu zvezviyo zvezviyo
• 10 raspberries itsva
• 2 tablespoons yealmond butter

Zvinoitwa sei?

• Paridza marzipan pazvimedu zvechingwa.
• Sanya raspberries matsva sejamu uye usasa pamusoro.
• Ivhara zvimedu uye ubike mupani kwemaminitsi mashanu pamoto muduku.
• Sangweji yakagadzirira.

Benefit yekuonda

• Raspberries akapfuma mune antioxidants uye polyphenolic zvinhu zvinogona kubatsira uremu.
• Iyo yakakwira fiber yemukati mune raspberries inopa satiety uye inowedzera huwandu hwekudya.
• Kunyange zvazvo marzipan ine macalorie akawanda, 2 tablespoons yemarzipan ine 6 g yemapuroteni.

Eggplant uye mozzarella sandwich

Yakanakisa yekudya sandwich resipi ine chikafu chine hutano ine 230 makoriyori chete…

zvinhu

• 2 chidimbu chechingwa chegorosi
• 1 denderedzwa chidimbu che eggplant
• Mozzarella yakagadzirwa
• namafuta
• ½ mukombe sipinachi
• madomasi akachekwa

Zvinoitwa sei?

• Isa mafuta omuorivhi pamativi ese eeggplant yakachekwa uye gadzira muchoto kwemaminitsi mashanu.
• Paridza mozzarella cheese pazvimedu zvechingwa, isa eggplant uye tomato slice.
• Vhara sandwich uye yakagadzirira.

Benefit yekuonda

• Eggplant yakaderera zvakanyanya mumacalorie. Sipinachi ine macalorie matanhatu pamukombe. Inogadzira kusanganiswa kwakakwana nechingwa chegorosi.
• mozzarella cheeseine conjugated linoleic acid (CLA) (4,9 mg/g mafuta). Kana ikadyiwa nenzira inodzorwa, inoderedza mafuta emuviri muvanhu.

Grilled Chicken Sandwich

Iyi sandwich yekudya ndeye 304 macalorie. Isarudzo ine hutano ine fiber uye zvakawanda zvinovaka muviri.

zvinhu

• 2 chidimbu chechingwa chegorosi
• Pepper uye munyu
• Grilled chicken
• onion yakachekwa
• madomasi akachekwa
• lettuce yakachekwa

Zvinoitwa sei?

• Gadzirai huku zvakakwana pane grill yevheni.
• Wedzera munyu uye pepper kuti uite. Isa pachimedu chechingwa.
• Isa hanyanisi, matomatisi uye zvimedu zve lettuce pane imwe chidimbu chechigunwe, vhara sandwich.

Benefit yekuonda

• Huku yakagochwa inovaka muviri uye ine mapuroteni. 
• Hanyanisi dzine faibha yakanyungudika, inova chikafu chakakosha pakuderedza uremu.
• Huku dzakaonda dzakachekwa zvine mapuroteni akawanda, izvo zvinowedzera kuguta uye zvinobatsira pakurema uye kurasikirwa kwemafuta kana zvasanganiswa nemasaladhi uye zviyo.

Mushroom uye Cheddar Cheese Sandwich

Iyi sangweji yekudya inovaka muviri inongova 300 macalorie.

zvinhu

• 2 chidimbu chechingwa chegorosi
• Cheddar cheese (yakaderera mafuta)
• ½ mukombe wehowa

Zvinoitwa sei?

• Bika howa muchoto.
• Zvadaro isa cheddar cheese pazvimedu zvose zvechingwa, wedzera howa uye gadzira sandwich mu skillet pasina kuwedzera chero mafuta. 
• Sangweji yakagadzirira.

Benefit yekuonda

• Cheddar cheese inobatsira kuderedza uremu sezvo yakaderera mumafuta.
• Bioactive compounds muhowa ane anti-inflammatory, anti-obesity uye antioxidative madhara.

Zai uye cheese sandwich

Protein yose yaunoda iri mumazai. Recipe yekudya sandwich iyo inogona kukubatsira kuderedza uremu ne400 makoriyori chete…

zvinhu

• 2 chidimbu chechingwa chegorosi
• Mazai maviri
• Cheddar cheese isina mafuta
• cheka green pepper
• hanyanisi yakagurwa

Zvinoitwa sei?

• Kutanga, gadzira omelet mune pani ine mafuta zvishoma.
• Wedzera hanyanisi dzakachekwa nemhiripiri paunenge uchibika.
• Isa omelet pachimedu chechingwa, usasa ne grated cheddar cheese, isa imwe chidimbu pamusoro uye ushande kwekudya kwemanheru.

Benefit yekuonda

• Mazai akapfuma muprotein uye ane high satiety index. 
• Izvi zvakakosha kudzikisa kukurumidza kwekudya uye kubatsira kuderedza uremu.

Chicken uye chibage sandwich

Sangweji yakagadzirwa nehuku uye chibage inopa chikafu chinonaka pasi pe400 makorikori uye inobatsira kune hutano.

zvinhu

• Ndiro yezamu yehuku yakabikwa
• 2 chidimbu chechingwa chegorosi
• ¼ mukombe wechibage
• ¼ mukombe peas
• sosi
• retisi

Zvinoitwa sei?

• Sanganisa chibage nepizi nehuku.
• Isa pashizha relettuce rakashongedzwa neketchup.
• Sandwich izvi nezvimedu zvechingwa uye unakirwe nazvo kwekudya kwemasikati.

Benefit yekuonda

• 100 magiramu epizi ane magiramu matanhatu efiber. Fiber inobatsira kuderedza uremu nekuwedzera satiety.
• Imwe ongororo yakaratidza kuti kunwiwa kwegirinhi pizi kana nyemba kunogona kubatsira pakurasikirwa nehuremu kana yasanganiswa nemhodzi dzese.

Chickpea uye sipinashi sandwich

Yakatakurwa neprotein, sandwich iyi ndeimwe yedzimwe nzira dzine hutano kubatsira kuderedza uremu. Iyi sandwich yakaderera-calori ine 191 macalorie.

zvinhu

• 2 chidimbu chechingwa chezviyo
• ½ mukombe yakabikwa chickpeas
• hanyanisi yakagurwa
• 1 teaspoon ye celery
• 2 tablespoons yepepper tsvuku yakakangwa
• ½ mukombe wepinashi itsva
• caramelized hanyanisi
• munyu uye mhiripiri
• Apple cider vhiniga
• Ndimu muto

Zvinoitwa sei?

• Nyanganisa hanyanisi, celery uye chickpeas zvinyoronyoro wobva wawedzera munyu, mhiripiri, vhiniga uye muto weremoni.
• Zvichakadaro, gadzira zvimedu zvechingwa chezviyo nepinashi, caramelized hanyanisi, uye paprika.
• Paridza kusanganiswa kwekare pane zvimedu uye unakidzwe nesangweji.

Benefit yekuonda

• Celery uye mhiripiri tsvuku yakakangwa zvakaderera mumakori.
• Chickpeas ine protein yakawanda, inopa satiety uye inokubatsira kuti unzwe wakaguta kwenguva refu.

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