Zingaphi iikhalori ezenziwa kwiisendwitshi?

Siyazi ukuba zimnandi, i-omelette, imifuno, i-ham, ityhuna, nawuphi na umxholo ugqibelele kwisandwich elungileyo, kodwa uyazi ukuba zingaphi iikhalori isandwich elungileyo enegalelo emzimbeni wethu? Umzekelo, zithini iikhalori ezivela kwisandwich?

Masiphume ngaphandle kwamathandabuzo kwaye sijonge i Ukutya kweekhalori zesandwitshi ixhaphake kakhulu ukuba siyatya.

Ukutya okulula kunye neekhalori zazo

• I-sandwich ye-tuna kunye neqanda elibilisiwe. (1/2 isonka sesonka, 1 / itoti yetyhuna kwioyile ye-olive, 1/2 iqanda elibilisiweyo). Itotali engama-269 Kcal. Kuyacetyiswa ukuba uthathe umbulelo kwiiproteni ezikumgangatho ophezulu weqanda kunye netyhuna, ngakumbi i-Omega 3 kunye neoyile yomnquma. Gcwalisa umzimba ngamandla.
• Isandwich yetshokholethi. (isonka esincinci, malunga ne-25 gram yetshokholethi). Itotali engama-291,8 kcal. Amandla e-cocoa cocoa kunye namandla esonka, yenza le snack ifezeke ngakumbi emva kokuzilolonga okanye emva kosuku oluxakekileyo esikolweni.
• I-Ham kunye ne-cheese snack. (1/2 isonka sesonka, ham, isilayi setshizi, ibhotolo encinci). Itotali engama-302,5 kcal. Igqibelele njengokutya okuncinci kuba iqulethe ii-carbohydrate, lipids kunye neeproteni.
• Isandwich yaseYork ham. (1/2 isonka sesonka, izilayi ezi-3 zenyama, imajarini). Itotali engama-305 Kcal. I-snack esinamandla kakhulu, ine-carbohydrate kunye neeproteni ezivela ku-ham, kunye nokuba sisityebi kwi-calcium kunye nentsimbi.
• I-Serrano ham isandwich kunye ne-tomato. (1/2 isonka sesonka, i-50 gr yesilayidi esisikiweyo iSerrano ham, itumato evuthiweyo, ioyile ye-olive). Lilonke 335 kcal. Isandwich endiyithandayo, enye yezona zesintu. Isonka sisinika ii-carbohydrate, iiprotein ze-ham kunye neevithamini zetumato A, C, ifayibha kunye nee-antioxidants.
• Isandwich yesonka seetapile. (I-1/2 ilofu yesonka, isahlulo se-omelette yaseSpain). Itotali ye-395,4 kcal. Ine-carbohydrate ephindwe kabini kunye nesonka kunye neetapile, kunye neprotein enamaqanda. Igqibelele njenge-snack yabancinci ngenxa yomxholo wayo omkhulu wentsimbi kunye ne-calcium.
• Isandwich yeChorizo. (1/2 isonka sesonka, i-50 gr ye-chorizo). Itotali ye-416 Kcal. Isidlo esilula kakhulu seprotheni kwaye siyilungele emva kokudlala imidlalo.
• Ipatwich yesandwich. (1/2 isonka sesonka, i-40 gr yepate okanye i-foie gras). Itotali engama-511 Kcal. Isandwich emnandi kakhulu eyenza ukuba iphakame kumxholo wentsimbi, ilungele ukunceda abantwana ukuba bakhule. Iphezulu kwi-vitamin A, folic acid kunye nevithamini B12. Inokutya okumnandi kakhulu kweekhalori, ke akufuneki ulusebenzise kakubi olu hlobo lwesandwich.

• Iikhalori zesandwich ezixutyiweyo: (izilayi ezibini zesonka, i-slice e-1 yenyama ephekiweyo, 1 isilayi setshizi). Inama-240 Kcal ewonke. Isandwich eyaziwayo ukusukela kwinkulungwane ye-14 eyayinikwa isikwe idiagonally. Ine-XNUMX yeeprotein, kunye ne-magnesium, i-potassium kunye ne-sodium. Isidlo sakusasa esifanelekileyo ukuze sikhatshwe yikofu.
• Iikhalori kwi-snack yemifuno: (½ ilofu yesonka, amagqabi amabini lettuce, 1 itumato encinci, iqanda elinye elibilisiweyo, itoti enye yetyhuna yendalo). Ine-1 Kcal. Isandwich yolu hlobo ilungele ukuba sesona sidlo siphambili xa sikude nekhaya. Iya kusinika zombini iiproteni kunye neehydrate eziyimfuneko ukuze siqhubeke nosuku lwethu lomsebenzi.
• Iikhalori kwisandwich yetyhuna(½ ilofu yesonka, isiqingatha setoti yetyhuna kwi-oyile ye-olive). Itotali eyi-200 Kcal. Siyabulela ityhuna, siya kufumana phantse i-20 gram yeprotheni, eya kuthi yomelezwe enkosi kwioyile yomnquma. Iya kusinika igalelo elikhulu lamandla kodwa ikhathalele impilo yethu yentliziyo.
• Iikhalori kwisandwich yesininzi: (½ ilofu yesonka, iigram ezingama-50 zesisu). Isonka kunye ne-loin yongeza malunga ne-350 Kcal. Ukuba sidibanisa itshizi, iya kunyuka iye kuma-450 Kcal. I-aperitif efanelekileyo okanye i-snack emva kokuzivocavoca komzimba. Ineproteni, isinyithi kunye nevithamini B1.

Ngaba uyazazi iikhalori kwisandwich elula? Ukuba ufuna ukwenza isonka sabantwana bakho, ungathandabuzi ukucofa apha: