Yiba neSandwich esempilweni ngexesha lesidlo sasemini

Umxholo

• Ukutya okunempilo okumbalwa okuhlangabezana neemfuno zendlela yokuphila exakekileyo njengesangweji esempilweni-kulula ukwenza kunye nokuthutha, kwaye ikuzalisa ngokukhawuleza.
• Zama ukunyibilika kwetyhuna, egcwele izibonelelo ze-omega 3, ivithamin C, ifayibha, ifolthi kunye nentsimbi.
• Ngaba ujonge ezinye izibonelelo ze-omega 3 kodwa awufuni ukuba ityhuna inyibilike?
• Uphengululo lwe

Ukutya okunempilo okumbalwa okuhlangabezana neemfuno zendlela yokuphila exakekileyo njengesangweji esempilweni-kulula ukwenza kunye nokuthutha, kwaye ikuzalisa ngokukhawuleza.

Kodwa ngelixa i-turkey kunye ne-lowfat cheese kwingqolowa epheleleyo lukhetho olufanelekileyo nolusempilweni, ukuyitya yonke imihla kunokufumana, kulungile, kuyadika. Imfihlelo yokubuyisela imincili kwisidlo sakho sasemini? Yongeza nje ubushushu. Ukunyibilika kweencasa ezahlukeneyo kunye kwenza isidlo esonelisayo. Sebenzisa izithako ezimnandi, ezikumgangatho ophezulu ukuze uzalise isandwich yakho esempilweni ukuqinisekisa ukuba ufumana ibhalansi efanayo kuyo yonke into olumayo.

"Into oyityayo inokumisela ukuba uza kuba namandla angakanani usuku lonke nokuba uza kudlula kwisidlo sangokuhlwa," utshilo uMarisa Moore, R.D, osisithethi seAmerican Dietetic Association.

Zama ukunyibilika kwetyhuna, egcwele izibonelelo ze-omega 3, ivithamin C, ifayibha, ifolthi kunye nentsimbi.

Okanye, ukuba ungumthandi wenyama, zigcine kwiRuben. Xa kuthelekiswa neendlela zokupheka zesiko, inguqulelo yethu ineekhalori ezingama-223 ezimbalwa kunye nesinye kwisithathu samafutha. Olunye uhlobo lokutya okunempilo oluya kwanelisa nawuphina umdla wokutya yiklabhu eyosiweyo yeTurkey.

Ngokuqinisekileyo, ukoja isangweji esempilweni kuthatha ixesha elingakumbi, kodwa ukuluma olunye kwezi zintathu zimanzisa umlomo, kwaye uya kumangaliswa yinto emnandi kangaka ayifuni iiyure ekhitshini.

Ngaba ujonge ezinye izibonelelo ze-omega 3 kodwa awufuni ukuba ityhuna inyibilike?

Ubume ibonelela ngolwazi olukhulu kwezinye iindlela zokufumana izibonelelo ze-omega 3 ozifunayo kunye nokuzidinga:

• Isaladi yePumpernickel Salmon
• I-Salmon ye-Mustard ephindwe kabini yeMaple
• I-Salmon ephekiweyo nge-Dill Cream kunye ne-Lemon Kasha

Uphengululo lwe