Ukutya kweSandwich Recipes - Iiresiphi zokuSlimming kunye neMpilo

Iiresiphi zesandwich zokutya zingaba ngumsindisi kwabo banexesha elincinci ngelixa bezama ukunciphisa umzimba. Kubantu banamhlanje, ngamanye amaxesha ukupheka kunokujika kube yinkqubo enzima. Ngokukodwa kwabo basebenzayo nabazama ukukhulisa umntwana.

Ngesi sizathu, kuyabaluleka ukufumana iindlela ezilula, ezisebenzayo kodwa ezisempilweni. Ukwenza iisandwich yenye indlela yokucwangcisa ixesha ngokugqibeleleyo. Into emnandi kukuba ungayifaka kwiphakheji kwaye uyiphathe nawe.

Isandwich ikuvumela ukuba ube nenkululeko yokutya ukutya okunempilo ekuhambeni. Ungabamba ukuluma xa ungenalo ixesha lokutya okanye phambi kokuba ubaleke kuloo ntlanganiso ingxamisekileyo.

Ukulungiselela iisandwich ezinempilo nako kunceda ekulahlekeni kobunzima. Ungazama oku kulandelayo kwiiresiphi zesangweji kuhambo lwakho lokuphulukana nobunzima ngokutya iikhalori ezimbalwa ngaphandle kokuncama incasa.

Ukutya kweSandwich Recipes

Iresiphi yeSandwich yePeanut Butter

Le sandwich emnandi ineekhalori ezingama-404 kuphela.

izinto

• 2 isilayi sesonka sengqolowa
• 1 isipuni se-peanut butter
• Ibhanana eyi-1 ephakathi
• ¾ ikomityi yamaqunube

Kwenziwa njani?

• Sasaza ibhotolo yamandongomane phakathi kwezilayi ezibini zetosti.
• Lungiselela izilayi zebhanana kunye neeblueberries phezu kwebhotolo yamandongomane.
• Vala izilayi zezonka kwaye wonwabele isangweji.

Izibonelelo zokunciphisa umzimba

• Isonka sengqolowa esipheleleyo sityebile kwifiber, esibonelela ngokuhlutha kwaye silawule ukuzuza ubunzima. Iinkozo ezipheleleyo zonyusa ixesha lokuhlafuna, zinciphisa izinga lokutya kunye nokunciphisa ukuthathwa kwamandla.
• Ibhotolo yamandongomane ityebile kwiprotheyini. I-tablespoon ye-peanut ibhotela iqukethe i-1 g yeprotheni. 
• Ukongeza iziqhamo kwisandwich kunika umzimba iivithamini kunye neeminerali ezibalulekileyo.l 
• Iphantsi kweekhalori kwaye iphezulu kwifiber. Inceda ukulawula ubunzima.

Isandwich yokutya ityhuna

I-tuna lukhetho olunempilo, kwaye kunzima ukufumana iresiphi eneekhalori ezimbalwa. Le sandwich ineekhalori ezingama-380 kuphela kwaye yeyona ndlela ilungileyo yesidlo sasemini.

izinto

• Izilayi ezi-2 zesonka esipheleleyo
• Isaladi ye-tuna (unokwenza isaladi yakho nayo nayiphi na imifuno oyifunayo)
• igqabi lettuce
• imayonnaise

Kwenziwa njani?

• Indawo yokuqala ishiya i-lettuce kwizilayi ezibini zesonka.
• Beka isaladi yetuna ngaphezulu.
• Ekugqibeleni, cima i-mayonnaise kwaye ujabulele isanti.

Izibonelelo zokunciphisa umzimba

• I-tuna ineekhalori eziphantsi. I-28 grams i-31 calories kwaye iqulethe i-7 grams yeprotheni, enika ukuhlutha.
• Ukudibanisa ityhuna kunye nesonka sengqolowa yindibaniselwano efanelekileyo. Ityebile kwiprotheyini, i-fiber kunye ne-carbohydrates enzima ebonelela ngokuhlutha.
• I-lettuce ineekhalori eziphantsi kakhulu kwaye ilungele ukunciphisa umzimba.

I-raspberry kunye nesandwich yebhotela ye-almond

I-Raspberries kunye nebhotela ye-almond, ezizikhetho eziphilileyo ezilayishwe ngama-antioxidants; Ineenzuzo ezininzi zempilo. Le sandwich ye-318-calorie yimenyu yokutya efanelekileyo.

izinto

• Izilayi ezi-2 zesonka esipheleleyo
• 10 amaqunube amatsha
• Iipunipoli ezi-2 zebhotela ye-almond

Kwenziwa njani?

• Sasaza intlama yealmond kwizilayi zesonka.
• Gcoba amaqunube amatsha njengejam kwaye ufefe ngaphezulu.
• Vala iziqwenga uze uzipheke epanini ngokushisa okuphantsi imizuzu emi-5.
• Isandwich ilungile.

Izibonelelo zokunciphisa umzimba

• I-Raspberries zizityebi kwi-antioxidants kunye ne-polyphenolic izinto ezinokukunceda ukunciphisa umzimba.
• Isiqulatho sefiber ephezulu kumaqunube sinika ukuhlutha kwaye songeza umthamo ekutyeni.
• Nangona ibhotolo yealmond ineekhalori ezininzi, amacephe ama-2 ebhotolo yealmond ineegram ezi-6 zeprotheyini.

I-eggplant kunye ne-mozzarella cheese sandwich

Iresiphi yesandwich yokutya egqibeleleyo enezondlo ezinempilo enekhalori ezingama-230 kuphela ...

izinto

• 2 isilayi sesonka sengqolowa
• 1 isilayi seqanda seqanda
• I-mozzarella egayiweyo
• namafutha omnquma
• ½ ikomityi yesipinatshi
• iitumato ezisikiwe

Kwenziwa njani?

• Beka ioyile yomnquma kuzo zombini iindawo ze-eggplant esikiweyo kwaye ubhake kwi-oveni imizuzu emi-5.
• Sasaza itshizi ye-mozzarella kwizilayi zesonka, beka i-eggplant kunye ne-tomato slices.
• Vala isandwich kwaye ilungile.

Izibonelelo zokunciphisa umzimba

• Isitshalo seqanda sineekhalori eziphantsi kakhulu. Isipinatshi sineekhalori ezi-6 ngekomityi nganye. Idala indibaniselwano egqibeleleyo kunye nesonka sengqolowa.
• mozzarella ushiziIqulethe i-conjugated linoleic acid (CLA) (4,9 mg / g fat). Ukuba idliwe ngendlela elawulwayo, inciphisa ubunzima bomzimba ebantwini.

isangweji yenkukhu eyojiweyo

Le sandwich yokutya imalunga ne-304 calories. Lukhetho olunempilo kunye nefiber kunye nezithako ezininzi zokutya.

izinto

• 2 isilayi sesonka sengqolowa
• Pepper kunye netyuwa
• Inkukhu eyosiweyo
• itswele elisikiwe
• iitumato ezisikiwe
• i-lettuce echetyiweyo

Kwenziwa njani?

• Pheka inkukhu ngokucokisekileyo kwi-oven grill.
• Yongeza ityuwa kunye nepepper ukunambitha. Beka kwiqhekeza lesonka.
• Beka itswele, itumato kunye namaqhekeza lettuce kwesinye isilayi setosti, vala isangweji.

Izibonelelo zokunciphisa umzimba

• Inkukhu eyosiweyo inomsoco kwaye iqulethe iprotheni. 
• I-anyanisi iqulethe i-fiber e-soluble, eyona sondlo esibalulekileyo ekulahlekeni kobunzima.
• Ukusikwa kwenyama yenkukhu ebhityileyo kuphezulu kwiprotheyini, ekwandisa ukuhlutha kwaye kunenzuzo kubunzima kunye nokulahlekelwa kwamafutha xa kudibaniswa neesaladi kunye neenkozo ezipheleleyo.

Isandwich ye-mushroom kunye ne-cheddar cheese

Le sandwich yokutya inezondlo iikhalori ezingama-300 kuphela.

izinto

• 2 isilayi sesonka sengqolowa
• Itshizi yeCheddar (amafutha aphantsi)
• ½ ikomityi yamakhowa

Kwenziwa njani?

• Bhaka ama-mushroom kwi-oven.
• Emva koko faka i-cheddar ushizi kuzo zombini iziqwenga zesonka, yongeza ama-mushroom kwaye upheke i-sandwich epanini ngaphandle kokufaka nayiphi na ioli. 
• Isandwich ilungile.

Izibonelelo zokunciphisa umzimba

• I-cheddar cheese inceda ukunciphisa umzimba ngenxa yokuba inamafutha aphantsi.
• Iikhompawundi ze-Bioactive kwi-mushroom zine-anti-inflammatory, anti-obesity kunye nemiphumo ye-antioxidative.

Isangweji yeqanda kunye netshizi

Yonke iprotheyini oyifunayo isemaqandeni. Iresiphi yesandwich yokutya enokukunceda unciphise umzimba ngeekhalori ezingama-400 kuphela ...

izinto

• 2 isilayi sesonka sengqolowa
• Amaqanda amabini
• Itshizi yecheddar engenamafutha
• ukusika ipepile eluhlaza
• itswele elinqunqiweyo

Kwenziwa njani?

• Okokuqala, yenza i-omelet kwi-pan eneoli encinci.
• Yongeza i-anyanisi eqoshiwe kunye nepelepele ngelixa upheka.
• Beka i-omelette kwisiqwenga sesonka, ufefe ngetshizi ye-cheddar egayiweyo, ubeke esinye isilayi phezulu kwaye usebenze ngokutya.

Izibonelelo zokunciphisa umzimba

• Amaqanda atyebile kwiprotheyini kwaye anesalathisi esiphezulu se-satiety. 
• Oku kubalulekile ukunciphisa isantya sokutya kunye nokunceda ukunciphisa umzimba.

Isandwich yenkukhu kunye nombona

Isandwich eyenziwe ngenkukhu kunye nombona inika iresiphi emnandi phantsi kweekhalori ezingama-400 kwaye iluncedo nakwimpilo.

izinto

• Isitya sesifuba senkukhu ebilisiweyo
• 2 isilayi sesonka sengqolowa
• ¼ ikomityi yombona
• I-¼ yekomityi yee-ertyisi
• isoso
• lettuce

Kwenziwa njani?

• Xuba umbona kunye nee-ertyisi kunye nenkukhu.
• Beka kwigqabi lelettuce elihonjiswe ngeketchup.
• Isangwetshi oku kunye nezilayi zesonka kwaye wonwabele isidlo sasemini.

Izibonelelo zokunciphisa umzimba

• I-100 grams ye-peas iqulethe i-6 grams yefiber. Ifayibha inceda ekulahlekeni kobunzima ngokunyusa ukuhlutha.
• Olunye uphononongo lubonise ukuba ukusetyenziswa kwee-ertyisi eziluhlaza okanye i-legumes kunokusebenza ekulahlekeni kwesisindo xa kudityaniswa neenkozo ezipheleleyo.

Isandwich ye-Chickpea kunye nesipinatshi

Igcwele iprotheyini, le sandwich yenye yeendlela ezinempilo ezinceda ukunciphisa umzimba. Le sandwich ephantsi kwekhalori yi-191 calories.

izinto

• Izilayi ezi-2 zesonka esipheleleyo
• ½ ikomityi yee-ertyisi ezibilisiweyo
• itswele elinqunqiweyo
• 1 icephe le celery
• Iipunipoli ezi-2 eziqhotsiweyo ezibomvu
• ½ ikomityi yesipinatshi esitsha
• itswele lecaramelized
• Ityuwa kunye nepepper
• Apple cider iviniga
• Ijusi yelamuni

Kwenziwa njani?

• Hlanganisa ngobunono itswele, i-celery kunye nee-chickpeas kwaye wongeze ityuwa, ipepile, iviniga kunye nejusi yelamuni ukwenzela incasa.
• Okwangoku, yosa izilayi zesonka esipheleleyo kunye nesipinatshi, itswele le-caramelized kunye nepepile ebomvu.
• Ukusabalalisa umxube wangaphambili kwiilayi kwaye ujabulele isandwich.

Izibonelelo zokunciphisa umzimba

• I-Celery kunye ne-pepper ebomvu egcadiweyo iphantsi kakhulu kwiikhalori.
• Iichickpeas zineprotheyini ephezulu, ebonelela ngokuhlutha kwaye ikunceda uzive ugcwele ixesha elide.

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