Mangaki amakhalori anamasamishi?

Siyazi ukuthi zimnandi, i-omelette, imifino, i-ham, i-tuna, noma yikuphi okuqukethwe okulungele isangweji elihle, kepha uyazi ukuthi mangaki amakhalori isangweji elihle elinikela emzimbeni wethu? Isibonelo, yini i- ama-calories avela kusamentshisi ye-ham?

Masiphume kokungabaza bese sibona i- ukudla kwekhalori kwamasemishi okuvame kakhulu ukuthi siyadla.

Ungadla namakhalori awo

• I-sandwich ye-tuna eneqanda elibilisiwe. (1/2 isinkwa, 1 / ikani le-tuna emafutheni omnqumo, 1/2 iqanda elibilisiwe). Ingqikithi yama-269 Kcal. Kunconywa kakhulu ukuyithatha ngenxa yamaprotheni asezingeni eliphakeme eqanda ne-tuna, ikakhulukazi i-Omega 3 namafutha omnqumo. Gcwalisa umzimba ngamandla.
• Isangweji likashokoledi. (isinkwa esincane, cishe amagremu angama-25 kashokoledi). Ingqikithi yama-291,8 kcal. Amandla e-cocoa antioxidant namandla enikezwa isinkwa, enza lokhu kudla kube okuphelele, ikakhulukazi ngemuva kokuzivocavoca noma ngemuva kosuku olumatasa esikoleni.
• I-Ham ne-cheese snack. (1/2 isinkwa, i-ham, ucezu lweshizi, ibhotela elincane). Ingqikithi yama-302,5 kcal. Iphelele njengokudla okuncane kwabancane ngoba iqukethe ama-carbohydrate, lipids namaprotheni.
• Isamishi laseYork ham. (Isinkwa se-1/2, izingcezu ezi-3 zeham, imajarini). Ingqikithi yama-305 Kcal. Kuyisidlwana esinamandla kakhulu, sinama-carbohydrate namaprotheni aqhamuka ku-ham, kanye nokunotha nge-calcium nensimbi.
• Isamentshisi le-Serrano ham notamatisi. (Isinkwa se-1/2, u-50 gr osikiwe weSerrano ham, utamatisi ovuthiwe, uwoyela womnqumo). Ingqikithi yama-335 kcal. Kuyisangweji engilithandayo, okungenye yezendabuko kakhulu. Isinkwa sisinikeza ama-carbohydrate, ama-ham protein kanye nama-vitamin A, C, fibre kanye nama-antioxidants.
• Isamishi lamazambane. (1/2 isinkwa, ingxenye ye-omelette yaseSpain). Ingqikithi ye-395,4 kcal. Inama-carbohydrate aphindwe kabili anesinkwa namazambane, namaprotheni anamaqanda. Iphelele njengokudla okuncane kwabancane ngenxa yokuqukethwe kwayo okuphezulu kwensimbi ne-calcium.
• Isangweji leChorizo. (1/2 isinkwa, 50 gr we-chorizo). Ingqikithi ye-416 Kcal. Kuyisidlwana samaprotheni futhi sikulungele ngemuva kokudlala imidlalo.
• Isangweji lepate. (1/2 isinkwa, i-40 gr yepate noma i-foie gras). Ingqikithi yama-511 Kcal. Kuyisangweji elihlwabusayo elenza libe phezulu kokuqukethwe yensimbi, lilungele ukusiza izingane zikhule. Uvithamini A ophakeme, i-folic acid novithamini B12. Inokudla okuningi kwekhalori, ngakho-ke akufanele usebenzise kabi lolu hlobo lwesamentshisi.

• Amakhalori wesangweji axubekile: (izingcezu ezimbili zesinkwa ezifakiwe, ucezu olu-1 lwenkukhu ephekiwe, ucezu olu-1 lweshizi). Inengqikithi engama-240 Kcal. Isemishi elaziwa kusukela ngekhulu le-14 leminyaka elaliphakwa lisikwa ngokulandelana. Ine-XNUMX gram yamaprotheni, kanye ne-magnesium, i-potassium ne-sodium. Ibhulakufesi elifanele ukuhambisana nekhofi.
• Amakholori esitsheni semifino: (½ isinkwa, amaqabunga amabili ulethisi, utamatisi omncane omncane, iqanda elilodwa elibilisiwe, ikani elilodwa le-tuna yemvelo It has mayelana 1 Kcal. Isemishi lalolu hlobo liphelele ukuba yisidlo esikhulu lapho sikude nekhaya. Izosinikeza womabili amaprotheni nama-hydrate adingekayo ukuze siqhubeke nosuku lwethu lokusebenza.
• Ama-calories kusangweji le-tuna: (½ isinkwa, uhhafu wethini le-tuna emafutheni omnqumo). Ingqikithi yama-200 Kcal. Ngenxa ye-tuna, sizothola cishe ama-gramu angama-20 wamaprotheni, azoqiniswa ngenxa yamafutha omnqumo. Izosinika umnikelo omkhulu wamandla kepha inakekele impilo yethu yenhliziyo.
• Amakholori esandwichini yethenda: (½ isinkwa, amagremu angama-50 esinqeni). Isinkwa kanye ne-loin engeza cishe ama-350 Kcal. Uma sifaka ushizi, uzokhuphukela ku-450 Kcal. I-aperitif ephelele noma i-snack ngemuva kokuzivocavoca okukhulu kwenhliziyo. Inamaprotheni, i-iron futhi, ne-vitamin B1.

Bewazi ama-calories esandwich elula? Uma ufuna ukuzenzela isinkwa sezingane zakho, unganqikazi ukuchofoza lapha: