Akukho nto injengeentsuku ezinkulu zolwandle kunye nosapho kunye nabahlobo. Kodwa, kubantu abanesifo sikashukela, kusenokungabi lula nje njengokuthabatha ithawula kunye nokuthatha isanti okanye i-bagel endleleni. Ukuba nesifo sikashukela akuthethi ukuba awukwazi ukuya elunxwemeni, kodwa mhlawumbi kuya kufuneka wenze ucwangciso olongezelelweyo. Uza kugcina njani isifo sikashukela sakho siphumelele? Yintoni oyakuyigqoba kwiinyawo zakho ukuze uzikhusele kwisanti eshushu?
Kwaye umbuzo oqhelekileyo wabuza: Uya kuyidla ntoni?
Esinye sezidlo ezilungele ukwanda kwelwandle kusetyenziswa isanti. I-portable yayo, kulula ukuhlala ipholile kwaye kulula ukuyidla. Ukuba unesifo sikashukela, usenokuva ukuba isonka sisitha kwaye iinqununu zivumelekile. Oku akunjalo. Nangona isonka sininzi i-carbohydrate, abantu abanesifo sikashukela akufanele baphephe i-carbohydrates ngokupheleleyo. Kunoko, ukutya ukutya okunokwakheka kwe- carbohydrate ecebileyo kwi-fiber kunokunceda abantu abanesifo sikashukela bafikelela kwi-sugar and weight goals. Iingqayi ezimbini zesonka ziqulethe malunga ne-30 amagremu e-carbohydrates, eyona mveliso eyamkelekileyo yee-carbohydrate. Esikhundleni sokuthenga isandwich ephezulu kunye nokugqithiswa, zigcine kwiikhalori, i-carbohydrate, kunye nemali ngokupakisha yakho.
Isihluthulelo sokwakha isandwich enempilo sonke sokwakhiwa. Khetha isinkwa esifanelekileyo kunye nezithako phakathi kwaye uza kuba nesondlo esinomsoco, i-fibre kunye neeprotheyini.
Landela la macebiso kunye nabahlobo bakho bangathanda ukutya isanti yakho endaweni yabo.
Indlela yokuCoca isinkwa
Ukukhetha isonka esinempilo kunokuba ngumsebenzi odidekayo kakhulu. Ngamakhulu eminyulo, ukuba ngumthengi onolwazi oqonda iilebula kuza kubaluleke kakhulu. Ngaphambi kokuba ujike iisitela, zigcine ixesha elithile ngokuphepha zonke izonka ezimhlophe.
Yeka iigels, imiqulu kunye nezinye izonka ezimhlophe kunye nesithako sokuqala esibhalwe "ukulungiswa komgubo wengqolowa." Ukulungiswa komgubo wengqolowa kuphela isonka esimhlophe esifanele sibe namavithamini kunye neemaminerali emva kokucinywa.
Kwakhona, musa ukukhohliswa ngesonka esibhalwe nge-7-okusanhlamvu, ininzi-ngqolowa, okanye i-9-okusanhlamvu. Ininzi yezi zizonka zihamba ngokutya okomgubo omhlophe oqulethwe ngeesonka ezininzi . Zonke ezi ziintlobo zezonka zilahla kwi-fiber kwaye ziyakwazi ukuhlawula iishukela zegazi ngokukhawuleza kunokutya kwesonka esipheleleyo. Xa ukhetha isinkwa, kubalulekile ukuba uhlale ubheka uluhlu lwesithako. Unokwazi ukubona ingqolowa yonke ukuba isithako sokuqala sithi "ngokupheleleyo." Okanye, unokukhangela isitampu esili-100%. Isonka esilungileyo siya kuba yintsikelelo esine-3 g yefiber kunye ne-15 g ye-carbohydrate nganye. Gcina ukhonza kwiingcezu ezi-2, okanye i-muffin yesi-1 yengqolowa epheleleyo yesiNgesi, ukugoba, isantiwich, okanye ipita.
Indlela yokwenza iProtheni
Ukukhetha kwakho kwiprotheni kuyakuba sisiseko se sandwich yakho - gcina iyancika. Gwema ukunyuka kwamafutha amaninzi afana ne-bologna, salami, okanye ushizi kwaye esikhundleni sokuba ukhethe i-low-sodium ham, i-turkey okanye inyama yenkomo. Cela ubucucu obuncitshisiweyo obuncitshisiweyo kwaye unciphise isabelo sakho malunga ne-3 ukuya kwi-4 iununu
Ukuba ulandela isondlo esinomsoco-sodium, unokufuna ukuphepha ukucima. Esikhundleni sokunquma inkukhu ekhohliweyo, i-turkey, ingulube okanye enye iprotheyini ephilileyo ukusuka ekudleni kokuhlwa isidlo sakusihlwa. Ekugqibeleni, ukuba awukho kwenye yale ntlobo yeprotheni, zama itayuni (epakishwe emanzini) okanye abamhlophe beqanda.
Indlela yokongeza uMqulu
Ukongeza ivolumu kwi sandwich yakho kuya kunceda ukugcina ugcwele kwaye ukhulise ukutya kwakho okunondlo. Ukukhupha isanda sakho ukuze uqedele isidlo sakho ngokungeza imifuno engekho-starchy . Yongeza i-celery, i-carrots, okanye i-anyanisi yakho kwi-tuna, iqanda , okanye i-egg egciniweyo isaladi okanye i-lettuce yendawo, i-tomato, i-roasted, okanye i-cherry pepper okanye enye imifuno ekhethiweyo phezulu kwiprotheni yokongeza u-crunch, umbala kunye ne-flavour.
Ungesabi ukuphonsa kuyo nayiphi na imifuno eseleyo. Ukwenza ubuchule kuya kwenza isandi sakho sikhangele ngakumbi kwaye sihle.
Indlela yokukhetha iCondiment
Gwema i-condiments ephezulu efana ne-mayonnaise, ibhotela, i-cream cream, kunye neengubo ezinokhenkco ukugcina kwii-calorie kunye namafutha anelisiweyo. Esikhundleni salo, velisa phezulu isicwitshi sakho nge dollop yesardard. Okanye, smear isonka sakho nge-hummus okanye i-avocado ukuze ufumane eyongezelelweyo i-fat-healthy, monounsaturated fat. Unokwenza ityhuna okanye i-salad yeqanda nge-avocado okanye i-hummus ngokuchasene ne-mayonnaise. Khumbula ukunamathela kwisayizi yokukhonza, malunga neepuniji ze-2 okanye i-1/3 avocado.
Yenza I-Sandwich Yakho Nge-Snack-Carbohydrates Snack
Gwema ukutya okuphambili kwe-carbohydrates efana nabaphangi, iziputi, kunye nama-pretzels xa udla isanti yesiqhekeza isidlo sasemini. Uninzi lwe-carbohydrate kwisidlo esinye singabangela i-hyperglycemia (ishukela ephezulu yegazi). Esikhundleni saloo, phakamisa iinqatyisi eziluhlaza, uthathe i-crudité, isaladi esecaleni, okanye i-nutty. Ukuba uya kudla i-snack yakho emva kweeyure ezimbalwa emva kwesidlo sasemini, zama enye yezi- 20 zokutya okunesidlo sikashukela ezinama-calories angama-200 okanye ngaphantsi