Amaresiphi eSandwich Okudla - Amaresiphi Okunciphisa Umzimba futhi Anempilo

Ukupheka kwe-sandwich yokudla kungaba umsindisi kulabo abanesikhathi esincane ngenkathi bezama ukunciphisa umzimba. Kubantu banamuhla, ngezinye izikhathi ukupheka kungaphenduka inqubo enzima. Ikakhulukazi kulabo abasebenzayo nabazama ukukhulisa ingane.

Ngenxa yalesi sizathu, kubalulekile ukuthola izinketho ezilula, ezisebenzayo kodwa ezinempilo. Ukwenza amasemishi kuyindlela ehlukile yokuhlela isikhathi kahle. Okuhle ukuthi ungakwazi ukugoqa ngephakeji futhi uhambe nalo.

Isangweji ikunikeza inkululeko yokudla ukudla okunempilo usohambeni. Ungakwazi ukubamba ukuluma uma ungenaso isikhathi sokudla noma ngaphambi kokuthi ungene kulowo mhlangano ophuthumayo.

Ukwenza amasemishi anempilo nakho kuyasiza ngokuncipha kwesisindo. Ungazama izindlela zokupheka ezilandelayo zesemishi lokudla ohambweni lwakho lokulahlekelwa isisindo ngokudla ama-calories ambalwa ngaphandle kokudela ukunambitheka.

Ukudla Sandwich Recipes

Iresiphi ye-Peanut Butter Sandwich

Lesi sangweji esimnandi singama-calories angu-404 kuphela.

izinto

• 2 ucezu lwesinkwa sikakolweni
• 1 isipuni se-peanut butter
• 1 ubhanana osikiwe ophakathi
• ¾ inkomishi yama-blueberries

Kwenziwa kanjani?

• Fafaza ibhotela lamantongomane phakathi kwezingcezu ezimbili zethosti.
• Hlela izingcezu zikabhanana nama-blueberries phezu kwebhotela lamantongomane.
• Vala izingcezu zesinkwa futhi ujabulele isemishi.

Inzuzo yokulahlekelwa isisindo

• Isinkwa sikakolweni sicebile nge-fiber, ehlinzeka ngokusutha futhi ilawula ukukhuluphala. Okusanhlamvu okuphelele kwandisa isikhathi sokuhlafuna, kunciphisa izinga lokudla futhi kunciphisa ukutholakala kwamandla.
• Ibhotela lamantongomane licebile ngamaprotheni. Isipuni esingu-1 sebhotela le-peanut iqukethe ama-4 g amaprotheni. 
• Ukwengeza izithelo kwisemishi kunikeza umzimba amavithamini namaminerali abalulekile. 
• Inama-kilojoule aphansi futhi iphezulu ku-fiber. Kuyasiza ukulawula ukukhuluphala.

I-sandwich ye-tuna yokudla

I-tuna iyindlela enempilo, futhi kunzima ukuthola iresiphi enamakhalori ambalwa. Le sandwich inamakhalori angu-380 kuphela futhi iresiphi efanelekile yokudla kwasemini.

izinto

• 2 ucezu lwesinkwa esigcwele okusanhlamvu
• Isaladi ye-tuna (ungenza isaladi yakho nganoma yimiphi imifino oyifunayo)
• iqabunga le-lettuce
• imayonnaise

Kwenziwa kanjani?

• Indawo yokuqala ulethisi ushiya ezingcezu ezimbili zesinkwa.
• Beka isaladi ye-tuna kuyo.
• Khama imayonnaise ekugcineni futhi ujabulele isemishi.

Inzuzo yokulahlekelwa isisindo

• I-tuna ine-calorie ephansi. Amagremu angu-28 angama-calories angu-31 futhi aqukethe amagremu angu-7 wamaprotheni, ahlinzeka ngokusutha.
• Inhlanganisela ye-tuna nesinkwa sikakolweni inhlanganisela ephelele. Icebile ngamaprotheni, i-fiber kanye nama-carbohydrate ayinkimbinkimbi ahlinzeka ngokusutha.
• Ulethisi unekhalori ephansi kakhulu futhi ulungele ukuncipha.

I-raspberry ne-almond butter sandwich

Okusajingijolo nebhotela le-alimondi, okuyizinketho ezinempilo ezilayishwe ama-antioxidants; Inezinzuzo eziningi zezempilo. Le sandwich enamakhalori angu-318 imenyu yokudla enhle kakhulu.

izinto

• 2 izingcezu zesinkwa esiphelele
• 10 ama-raspberries amasha
• 2 isipuni sebhotela le-almond

Kwenziwa kanjani?

• Gcoba i-marzipan phezu kwezingcezu zesinkwa.
• Hlaba ama-raspberries amasha njengojamu bese ufafaza phezulu.
• Vala izingcezu bese upheka epanini imizuzu emi-5 ngokushisa okuphansi.
• Isemishi selilungile.

Inzuzo yokulahlekelwa isisindo

• Ama-raspberries acebile kuma-antioxidants kanye nezinto ze-polyphenolic ezingasiza ekunciphiseni isisindo.
• I-fiber ephezulu kuma-raspberries inikeza ukusutha futhi yengeza umthamo ekudleni.
• Nakuba i-marzipan inama-kilojoule amaningi, izipuni ezi-2 ze-marzipan ziqukethe u-6 g wamaprotheni.

Isitshalo seqanda kanye nesemishi le-mozzarella

Iresiphi yesandwich yokudla enhle kakhulu equkethe ukudla okunempilo okunamakholori angama-230 kuphela…

izinto

• 2 ucezu lwesinkwa sikakolweni
• 1 ucezu oluyindilinga lwesitshalo seqanda
• I-mozzarella egayiwe
• amafutha omnqumo
• ½ inkomishi yesipinashi
• utamatisi osikiwe

Kwenziwa kanjani?

• Faka amafutha e-olive ezinhlangothini zombili zesitshalo seqanda esisikiwe bese ubhaka kuhhavini imizuzu emi-5.
• Fafaza ushizi we-mozzarella ezingcezu zesinkwa, ubeke isitshalo seqanda kanye nocezu lukatamatisi.
• Vala isemishi bese lilungile.

Inzuzo yokulahlekelwa isisindo

• Isitshalo seqanda sinekhalori ephansi kakhulu. Isipinashi siqukethe ama-calories angu-6 indebe ngayinye. Kwenza inhlanganisela ephelele nesinkwa sikakolweni.
• i-mozzarella ushiziiqukethe i-conjugated linoleic acid (CLA) (4,9 mg/g fat). Uma idliwe ngendlela elawulwayo, inciphisa inqwaba yamafutha emzimbeni kubantu.

Inkukhu Eyosiwe Sandwich

Lesi sangweji sokudla singama-kilojoule angama-304. Kuyisinqumo esinempilo esine-fiber kanye nezakhamzimba eziningi.

izinto

• 2 ucezu lwesinkwa sikakolweni
• Upelepele nosawoti
• Inkukhu eyosiwe
• u-anyanisi osikiwe
• utamatisi osikiwe
• ulethisi oqoshiwe

Kwenziwa kanjani?

• Pheka inkukhu kahle kuhhavini.
• Engeza usawoti kanye pepper ukuze ukunambitheka. Beka ocezwini lwesinkwa.
• Beka u-anyanisi, utamatisi kanye nezingcezu zikalethisi kolunye ucezu lwethosti, vala isemishi.

Inzuzo yokulahlekelwa isisindo

• Inkukhu eyosiwe inomsoco futhi iqukethe amaprotheni. 
• U-anyanisi uqukethe i-fiber encibilikayo, okuyisakhi esibalulekile sokulahlekelwa isisindo.
• Inyama yenkukhu enciphile inamaprotheni amaningi, okwandisa ukusutha futhi kunenzuzo ekunciphiseni isisindo nasekunciphiseni amafutha uma kuhlanganiswe namasaladi nezinhlamvu.

I-mushroom kanye ne-Cheddar Cheese Sandwich

Lesi sangweji sokudla okunomsoco singama-calories angu-300 kuphela.

izinto

• 2 ucezu lwesinkwa sikakolweni
• I-Cheddar cheese (amafutha aphansi)
• ½ inkomishi yamakhowe

Kwenziwa kanjani?

• Bhaka amakhowe kuhhavini.
• Bese ubeka ushizi we-cheddar kuzo zombili izingcezu zesinkwa, engeza amakhowe bese upheka isangweji ku-skillet ngaphandle kokungeza noma yimaphi amafutha. 
• Isemishi selilungile.

Inzuzo yokulahlekelwa isisindo

• Ushizi we-Cheddar usiza ukwehlisa isisindo njengoba unamafutha amancane.
• Ama-bioactive compounds kumakhowe ane-anti-inflammatory, anti-obesity kanye nemiphumela ye-antioxidative.

Isemishi leqanda noshizi

Wonke amaprotheni owadingayo asemaqandeni. Iresiphi yesandwich yokudla engakusiza ulahlekelwe isisindo ngamakhalori angama-400 nje…

izinto

• 2 ucezu lwesinkwa sikakolweni
• Amaqanda amabili
• Ushizi wamahhala we-cheddar
• usike upelepele oluhlaza
• u-anyanisi oqoshiwe

Kwenziwa kanjani?

• Okokuqala, yenza i-omelet epanini elinamafutha amancane.
• Engeza u-anyanisi oqoshiwe kanye nopelepele ngenkathi upheka.
• Faka i-omelet ocezwini lwesinkwa, ufafaze ushizi we-cheddar ogayiwe, ubeke olunye ucezu phezulu bese uphakela isidlo sakusihlwa.

Inzuzo yokulahlekelwa isisindo

• Amaqanda anothe ngamaprotheni futhi anenkomba ye-satiety ephezulu. 
• Lokhu kubalulekile ukunciphisa ijubane lokudla futhi kusize ekunciphiseni isisindo.

Inkukhu kanye nesamishi lommbila

Isemishi elenziwe ngenkukhu nommbila linikeza iresiphi emnandi engaphansi kwama-calories angu-400 futhi inenzuzo empilweni.

izinto

• Isitsha sesifuba senkukhu ebilisiwe
• 2 ucezu lwesinkwa sikakolweni
• ¼ inkomishi yommbila
• ¼ inkomishi uphizi
• isoso
• ulethisi

Kwenziwa kanjani?

• Hlanganisa ummbila nophizi nenkukhu.
• Beka iqabunga le-ulethisi elihlotshiswe nge-ketchup.
• Isemishi lokhu ngezingcezu zesinkwa futhi ujabulele isidlo sasemini.

Inzuzo yokulahlekelwa isisindo

• I-100 g ye-peas iqukethe amagremu angu-6 we-fiber. I-fiber isiza ukwehlisa isisindo ngokwandisa ukusutha.
• Ucwaningo olulodwa lwabonisa ukuthi ukusetshenziswa kukaphizi oluhlaza noma okusanhlamvu kungasebenza kahle ekunciphiseni isisindo uma kuhlanganiswa nezinhlamvu eziphelele.

Isemishi lechickpea nesipinashi

Njengoba igcwele amaprotheni, le sandwich ingenye yezindlela ezinempilo zokusiza ukulahlekelwa isisindo. Lesi sangweji sekhalori ephansi singama-calories angu-191.

izinto

• 2 ucezu lwesinkwa esigcwele okusanhlamvu
• ½ inkomishi yama-chickpeas abilisiwe
• u-anyanisi oqoshiwe
• 1 isipuni se-celery
• 2 wezipuni zikapelepele obomvu othosiwe
• ½ inkomishi yesipinashi esisha
• anyanisi e-caramelized
• usawoti kanye nopelepele
• I-Apple cider uviniga
• Ijusi likalamula

Kwenziwa kanjani?

• Hlanganisa ngobumnene u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi kanye nophizi bese wengeza usawoti, upelepele, uviniga nejusi kalamula ukuze uthole ukunambitheka.
• Phakathi naleso sikhathi, gaya izingcezu zesinkwa esigcwele okusanhlamvu ngesipinashi, u-anyanisi we-caramelized, ne-paprika.
• Sabalalisa ingxube yangaphambilini ezincekwini futhi ujabulele isemishi.

Inzuzo yokulahlekelwa isisindo

• Isilimo esidliwayo esinamagatsha anamanzi kanye nopelepele obomvu ogazingiwe kunama-kilojoule aphansi kakhulu.
• Ama-chickpeas aqukethe amaprotheni amaningi, ahlinzeka ngokusutha futhi akusize uzizwe ugcwele isikhathi eside.

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