Sandwichs wezondlo: zokupheka, okuqukethwe kwekhalori, umhlobiso

Ngokwezibalo, abantu abaningi abahlala ezinkingeni eziqinile badla kakhulu hhayi amaqebelengwane nekhekhe ngekhilimu, kodwa ama-sandwich ajwayelekile kakhulu. Ukudla okuningi, isoseji kanye noshizi, ibhotela nesinkwa ziphikisana. Sandwichs evinjiwe futhi enomnandi, ephosa ama-aroma awo kanye ne-crispy crust enhle.

Indlela yokuphuma

Uma uhambisana nesondlo esifanele, kodwa ungaphuthelwa isinkwa ngamafutha, bese upheka ama-sandwiches alula - ukudla okudlayo! - kuyothola ukuthola kwangempela. Ukuze ulungise ukudla okunjalo, okuqinisekile, kuzodingeka ukhethe imikhiqizo ngokucophelela, uhlanganise nabo ngokufanele, cabangela ama-calorie ne-grammovki. Kodwa lokhu kulula kakhulu, ikakhulukazi uma une-recipe "amathiphu" okuzosiza ekwakheni isangweji elimnandi endabeni yemizuzu futhi ungakhathazeki ngesisindo emva kokudla okunjalo.

Ngendlela, ama-sandwich edlayo, uma ushintsha usayizi wabo kanye nesamba esetshenziselwa ukudla, angeke abe nje isiphuzo, kodwa ukudla okuphelele. Ngosizo lwesangweji elincane lekhalori, ungalahlekelwa isisindo namakhilogremu, futhi ucebise umzimba wakho ngamavithamini, futhi uchithe isikhathi eside.

Isinkwa esinenhlanzi ebomvu ne-cottage shizi

Ama-sandwich wezinkwa ngesinkwa mhlawumbe okukhethwa kukho okuthandwa kakhulu. Isinkwa siyindlela engcono kakhulu yokudla isinkwa esimhlophe, esingenasidingo sokuphila okunempilo. Ama-sandwiches anjalo aphelele ukudla kwasekuseni, futhi azophinde adlale isiphuzo esiwusizo nesiphuzo phakathi namahora ebhizinisi.

Izithako:

• Izinkwa ezimbili zokudla.
• Amagremu ayikhulu e-calorie ephansi e-cottage shizi.
• Izinongo.
• Iqoqo lemifino esisha.
• Izinhlanzi ezibomvu ezinosawoti.

Amakhambi amasha aqoshwe futhi ahlanganiswe ne-cottage shizi. Usawoti kanye nenkathi ngezinongo zakho ozithandayo. Smear isinkwa nge-curd ingxube bese ubeka izingcezu zezinhlanzi ezibomvu phezulu. Lezi sandwich zokudla zihlotshiswe ngeqabunga le-parsley noma igatsha le-dill.

Ukuqukethwe kwekhalori ngamagremu angu-100 omkhiqizo ngu-98 kcal.

Isangweji enenhliziyo enesifuba senkukhu

Ngokuvamile kakhulu ukudlala okuphezulu futhi okunamandla kwenziwa amasangweji kusuka kwesinkwa. Kuyiphutha ukusho ukuthi ekudleni awukwazi ukudla ama-sandwich ngesinkwa esimnyama. Izazi zezilwane zincoma ukuthi zinqabe emhlophe, ama-baguettes nezinkwa. Kodwa isinkwa sonke esimnyama esingenalutho esilinganisweni asikaze sonakalise umzimba onzima.

Izithako:

• Isifuba senkukhu esibilisiwe.
• Izingcezu ezimbili zesinkwa esimnyama (singaba ne-bran).
• Utamatisi.
• Usawoti.
• I-avocado.

Inqubo

Ukubuyisela imayonnaise eyingozi kanye namasiki ezitsheni ze-sandwich kungaba nezithelo eziwusizo kakhulu - i-avocado. Smash inyama nge imfoloko bese uthole ukhilimu okumnandi, okunomsoco futhi enempilo ukhilimu. Yisakaze emasatheni asekudla, phezulu ufake izingcezu zokupheka ezinkukhuni, bese uhamba utamatisi oluvuthiwe oluvuthiwe. Usawoti, pepper bese uhlobisa ngamagilebhisi amasha.

Uma ufisa, ngenxa yesangweji elinesinkwa esimnyama, ungabeka elinye iqanda elibilisiwe, ubeka i-garlic noma i-lettuce iqabunga.

Okuqukethwe kwe-caloric ngamagremu angu-100 womkhiqizo - 122-148 Kcal (kuye ngokuthi ukubunjwa nokulinganisa izithako).

Sandwich "Ukukhanya Kwemoto"

Ngeshwa, ekuseni kakhulu abantu abaningi banesikhathi esincane kakhulu sokupheka. Yingakho zokupheka ngamasikwama alula zikhona ekutholeni okungokoqobo kulabo abalahlekelwa isisindo. I-Sandwich ngaphansi kwegama lokuqala "Ukukhanya kwe-Traffic" kuzosiza umndeni futhi ngokushesha ukondle isidlo sasekuseni, kanye nezivakashi ukuze zijabulise, futhi izingane zifaka ukwehla kwezakhi nezamavithamini.

Izithako:

• Isinkwa esisikolweni sonke.
• Utamatisi obomvu obomvu.
• I-avocado.
• I-Cottage ushizi yi-calori ephansi.
• Iqanda lezinkukhu elibilisiwe (mhlawumbe ikhaya, lapho isikhupha sikhanyisa khona futhi sigcwele umbala welanga).

Okokuqala, kuyadingeka ukuthi ulungiselele umquba owenziwe ngamafutha aphansi ama-cottage shizi ne-avocado pulp. Ungangezela izinongo zakho ozithandayo nosawoti. Sisa isinkwa esitholwa ngxube. Isibonakaliso sokukhanya somgwaqo oluhlaza sikulungele.

Umbala obomvu uzoshisa umbuthano wezotamatisi ezivuthiwe namanzi. Kodwa isignali ephuzi yokukhanya komgwaqo ingxenyeni yeqanda eliphekiwe lekhukhu. Ukwakhiwa kwe-sandwich kuyigugu elibalulekile, nakuba lapha akudingeki: isidlo futhi sinokubukeka okubonakalayo okubonakalayo. Kodwa-ke, igatsha le-parsley elisha ngeke libe yinto engafanele, ngoba ngisho iqukethe amavithamini amaningi kanye nezici eziwusizo zomzimba.

Ukuqukethwe kwekhalori ngamagremu angu-100 omkhiqizo ngu-112 Kcal.

I-lavash eshisayo

Iphutha ngombono wokuthi wonke ama-sandwich ashisayo ayingozi kumuntu. Eqinisweni, ungalungisa isangweji elifudumele, elizoba mnandi, futhi linelisekile futhi liwusizo. Ukudla okunomsoco we-pizza sandwich kuyindlela enhle kulokhu.

Izithako:

• Iphepheni lezinkukhu ebilisiwe.
• I-Lavash.
• I-pinch of cheated grese.
• Omunye utamatisi.
• Amahlamvu esaladi.
• Usawoti, izinongo zezinkukhu.

Sika isinkwa se-pita ngezikwele ezincane. Phakathi nendawo sifaka iqabunga le-ulethisi nefletlet enkuni eqoshiwe (ebilisiwe!). Solim bese wengeza izinongo zenkukhu. Sika utamatisi ube yizingcezu ezincane. Sibabeka phezu kwenkukhu. Fafaza ushizi ogayiwe bese ugoqa. Kuvela uhlobo lomqulu noma shawarma.

Kungenzeka ukulungiselela amas sandwiches ashisayo e-dietetic ngezindlela ezimbili:

• Ukufudumala i-pan othosiweko bese udosa i-pita ngaphandle kokufaka amafutha wemifino. Ngokushesha nje lapho kubonakala ukugqwala okukhulu, vula is sandwich bese gazinga ngakolunye uhlangothi.
• Vula i-ovini bese ubeka izinga lokushisa lika-180-190 degrees. Simboza ithreyi yokubhaka ngephepha le-foil noma le-baking. Sifaka ama-sandwich elungiselelwe bese sibhakwa imizuzu eyishumi nanhlanu.

Zombili izinketho zifanelekile ukudla okunomsoco, ngoba aziqedi ukusetshenziswa kwamafutha emifino, okungukuthi, amafutha anobungozi. Ngokushesha, okusheshayo, kuyoba yowokuqala, kodwa ngemuva kokuba ama-sandwich e-ovini ahlale eshisa kakhulu. Ukuzikhethela kungokwakho.

Mangaki amakhilogrekhi asemkhatsini we-sandwich? Amagremu angu-100 we-akhawunti yomkhiqizo oqediwe kuphela ka-140-152 kcal kuphela. Lokhu kuyindlela enhle yokudla kwasekuseni okunenhliziyo enhle neyomusa noma kwasemini.

Sandwich nge-pie inhlanzi

Inhlanzi kanye nenyama emhlophe yizinto zokudla ezivame ukusetshenziselwa ukwenza izitsha zokudla. Ama-sandwich ahlukile.

Izithako:

• Isinkwa esinezinhlamvu zonke okusanhlamvu (isinkwa singasetshenziswa).
• Mackerel.
• Inkukhu yamaqanda.
• A isipuni of ukhilimu omuncu (ecikile).
• Omunye umquba omncane.
• I-pepper encane.
• Enye ibhulo elincane.

Indlela Yokupheka

Le recipe kuhle hhayi nje ngoba i-fish pate iyinhle empilweni futhi ayithinti isithunzi kabi. I-plus plus ukuthi ungayipheka "ekugcineni". Igcinwe ngokuphelele esiqandisini izinsuku ezintathu kuya kwezinhlanu. Ngakho-ke, ngemva kokulungiselela i-pate kanye, ungazinikela ngamaswidi amahle futhi anempilo isonto lonke.

Ake siqale. Isinyathelo sokuqala ukusika izinhlanzi. Silahla ikhanda, isikhumba namathumbu. Hlanza isidumbu sakwa-mackerel ngaphansi kwamanzi abandayo bese uthatha izingcezu ezincane. Siwabilisa ngamanzi amaminerali amaminithi amaminithi ayishumi. Sishiya ukupholisa phansi.

I-inkukhu yebhayisiki ubilise, uphahla bese uphonsa nge-grater encane. U-anyanisi oqoshiwe kakhulu. Kusukela ku-lime eluhlaza uzodinga kuphela isikhangiso esisikiwe. Beka ukhilimu omuncu embizeni, engeza isidleke, amaqanda kanye anyanisi. Sixuba ngokucophelela izithako ze-pate yesikhathi esizayo ngomunye nomunye.

Yengeza izinhlanzi ezinamakha ezibabayo nezinyosi ukusiza isilili. Uma kufanele ihlanzwe futhi igwetshwe ngokucophelela ngesigamu. Amathunyiwe anconywa ukuba aphume, ngoba akhona kuwo futhi ayenayo i-acuteness eyinhloko nokufutheka kwepelepele. Inhlanzi yesikhumba emgodini omkhulu noma uthathe ngommese, kodwa njengento encane ngangokunokwenzeka. Engeza i-pepper ku-pate.

Kusele ukufaka inhlanzi. Uma i-mackerel ipholile, isuse emgqeni nge-spoon evuza futhi uyibeke ngokucophelela ngemfoloko. Manje inhlanzi ingathunyelwa kumthamo wonke. Ngemuva kokuxuba, uzothola i-pate eyinhlanhla enhle futhi enhle kakhulu ngokuthinta ukufutheka okukhulu. Kuzohlala ukuyiqeda ngesisekelo (isinkwa, i-lavash, isinkwa sokudla).

Ngokuphathelene nomklamo wokuklama ama-sandwich, ngisho ne-sandwich elula enjalo ne-pate ingahlotshwa ngendlela yokuthi ngeke ibe namahloni ukuhambisa ithebula lesikhathi. Thatha ipuleti enkulu bese ubeka ama-sandwich kuso. Esimweni ngasinye, faka i-twig encane ye-parsley noma "umsila" we-dill. Emaphethelweni, ungangeza njengezicucu zokuhlobisa ze-pepper kanye neziqephu ezincane zama-lime. Ukwakhiwa sekulungele. Bon appetit!

Amagremu ayi-100 esakhiweni esinjalo nge-fish pate ifika cishe ngo-152-160 kcal, uma isinkwa sokudla noma i-lavash encane yase-Armenia. Uma uthatha njengesisekelo sesinkwa esimhlophe, khona-ke okuqukethwe okukhalori kuzokwanda kuze kufike ku-192-200 Kcal.