Sandwich iri huru yekudya kana zvasvika pakudya kwemasikati kana kudya kwemanheru. Vanokurumidza kuita uye vanogona kuvakwa nemhando dzakasiyana-siyana zvekugutsa chero chinangwa chipi nechipi. Kunyange zvazvo uine cholesterol yakakwirira haiti kubvisa zvokudya izvi zvinonaka kubva pane zvaunodya, uchiri kungwarira nezvezvokudya zvaunowedzera pane sandwich yako. Kuwedzera zvinokanganisa zvinogona kuwedzera yako calorie kudya - uye wako waistline.
The Bread
Chingwa chikamu chinokosha chesasa sandwich. Zvinosuruvarisa, vanogonawo kugovera zvakawanda zveakoriyamu ku sandwich. Mamwe marudzi echingwa ane zvakawanda zvakasanganiswa fiber zvinogona kukubatsira kuti urambe uine utano hwakanaka hwehushutera, uyewo rubatsiro muhutano hwekudya. Edza mamwe mazano aya anobatsira pakusarudza chingwa-chine utano hwemwoyo we sandwich yako:
Sarudza mbeu yose. Panzvimbo pokusarudza machena, zvakanatswa chingwa zve sandwich yako, sarudza zviyo zvese zvezviyo. Zvokudya izvi zvakakwirira mumusanganiswa unogadzikana unogona kubatsira kuchengeta mazinga ako eDLL aine utano. Mienzaniso yezvokudya zvezviyo zvose zvinosanganisira chingwa chakazara gorosi, gumi nembiri-chingwa chezviyo, kana chingwa chinogadzirwa ne buckwheat, spelled kana bhari yefurawa.
Tarisa makhaidhydrate uye fiber content. Chimwe chiratidzo chechingwa chine utano ndedhydrohydrate uye fiber. Zvakanaka, chingwa chinofanira kuva chakakwirira mu fiber uye chine zvishoma zveshuga yakanatswa.
Zvimwe zvezvokudya zvinowanikwa mune zvekutengesa zvingave zvawedzera shuga, saka iwe unofanira kutarisa mabhii ekudya pane zvokudya zvekudya.
Gadzira it up. Bored nemasikweti echechi? Edza kuvhara zvimwe zvigadzirwa mu lettuce kana kuti kuvhara zvine zvigadzirwa zvako zvaunoda. Imwe nzira yakagadzikana ine hutano ingadai iri kuisa chikwata chako chaunoda chizadziro muhomwe yegorosi pita.
Delicious Additions
Mwoyo we sandwich unogona kunge wakagadzirwa nezvose. Zvisinei, ichi chikamu che sandwich chinogonawo kutakura pane mamwe maoriro uye mafuta akazara - uye kuderedza cholesterol-kuderedza kudya. Kuchengeta sandwich yako ane hutano hazvifaniri kunge kunosema - kana kugadzirisa zvisarudzo zvako - nemazano aya ari nyore:
Miti - Haugoni kuva nezvakawanda zvei pane sandwich yako. Ichokwadi, iwe unofanirwa kuzviita chinangwa chekuwedzera mimwe michero kune sandwichiti chero ipi zvayo yaunoita. Miti inogona kuwedzera mavara uye kunakidza sandwich. Uyezve, mishonga ine phytosterols nemamwe makemikari ane utano anokwanisa kubatsira kuderedza yako LDL cholesterol. Kunyange zvazvo lettuce nemamatoti ndezvokutanga zvekuwedzera zvakasarudzwa kuti zvive sandwiches, zvinenge zvichiti chero miti yose inogona kuwedzerwa sandwich.
Needing chimwe chinhu chakasiyana zvakasiyana? Wedzera zvinomera kana sipinashi panzvimbo ye lettuce. Panzvimbo pane matamato ako edzimba, wedzera micheka yakasanganiswa, shredded carrots, maorivhi mavara, slice ye avocado kana anyanisi kuenda kune imwe sandwich yako. Zvichiri nani, wadii kuwedzera zvese izvi?
Zvibereko - Kunyange zvazvo zvisina kufanirwa nechisarudzo sezviputi, michero inogona kuwedzera tambo kune sandwich inotonhora yakawanda-kunyanya kana iwe uchida chimwe chinhu zvishoma zvinotapira.
Maapuro akachekwa, diced cranberries, mazambiringa mashoma, kana michero yemiti yemichero inogona kuita chinonaka - uye utano - kuwedzera sandwich yako.
Zvokudya - Kazhinji zvakatowedzerwa sechinhu chakakosha chikamu chesangwisi, nyama inogonawo kuve iyo yakakura yemafuta akazara - iyo inogona kuwedzera makoriki kune sandwich kana kucheka kuri kunyanya mafuta. Nyama inogona kubatanidzwa yakabatanidzwa mune zvekudya zvako zvine shumiro yeklesterol. Heano dzimwe nzira dzekuisa nyama mu sandwich yako, pasina kukanganisa zvakanyanya cholesterol-kuderedza kudya kwako:
- Shandisa zvakakosha - Zvimwe nyama hazvina mafuta akawanda, izvo zvingavaita chisarudzo chakanaka kudarika zvimwe zvikapa mafuta. Edza mazano aya anobatsira pakusarudza nyama yakashata ye sandwich yako.
- Wedzera hove pane nzvimbo - Hove inogona kuva yakanakisisa, yehupenyu-hune humwe humwe humwe hutano hunowedzera kune sandwich. Sarimoni neTin vane mafuta ane omega-3 ane utano hwakanaka anogona kubatsira kuchengetedza mwoyo wako utano uye triglycerides yako mukati mehutano hwakanaka.
- Wedzera nyama dzimwe nzira - Kuwedzera maharansi kana kuti tofu ku sandwich yako inogona kuwedzera yakawanda uye mapuroteni kune kudya kwako - pasina mafuta akawanda.
Cheeses - Cheese inogona kuva yakanaka ye calcium - uye mafuta akazara. Paunenge uchitsvaga cheeses kuti uende pane sandwich yako, edza kusarudza cheeses iri pasi mumafuta nemakori. Zvimwewo, vamwe vanogadzirisa vane zvishoma zvakapetwa zvechizi zviripo izvo zvinotangira kushandiswa kuderedza makori.
Your Spreads
Rimwe sandwich rinopararira rinogona kuwedzera zvakasvibirira sandwich yako - uye makorikori kana usingachenjeri. Kana uchitarira kupararira kuwedzera pane sandwich yako, kazhinji chengeta mabhii ezvokudya zvehuga uye mafuta akazara. Sandwich yakachengeteka kuwedzera kune mwoyo wako-sandwich ine utano inosanganisira:
- Vhiniga
- Mustard
- Zvinonhuwira
- Olive mafuta
Zvimwe kupararira zvinogona kuva neshuga yakawandisa kana mafuta zvinogonawo kukuvadza mwoyo wako-kudya kwakanaka. Kana ukasarudza kushandisa chero ipi zvayo iri kupararira pasi, shandisa zvishoma kana kutarisa zvimwe zvishoma-mafuta:
- Mayonnaise
- Ketchup
- Butter
- Creamy dressings
Mikana yekuvaka yakakwana, cholesterol yekudya-friendly sandwich isingaperi inopa dzakasiyana-siyana zvekudya zvine utano zvinowanikwa kwauri. Kubatanidza sandwich yako nehutano hwakanaka zvinhu hakungogadziri kudya kwakanaka uye kuzadza - kunobatsirawo kuchengetedza mwoyo wako utano.
Sources:
Whitney EN uye SR Rolfes. Kunzwisisa Kudya, 14. Wadsworth Publishing 2015.