Okuqukethwe
Ama-sandwich isizathu esihle sokudla izithako ezinempilo ezinama-kilojoule amancane. Noma iyiphi inyama emuncu, imifino, izithelo, iyogathi nemifino enomxube ophelele ingaba isidlo esimnandi. Kepha uma okuqukethwe kwawo kwekhalori kungeqi ama-calories angama-250, zizwe ukhululekile ukuwafaka kumenyu yokudla.
Ukugcoba nge-hummus neminqumo, ama-calories angama-200
IHummus neminqumo kungukuthi izithako zokudla okuphumelelayo nokufanele kweMedithera. Esikhathini sokugcoba ngaphandle kwebhotela ibhotela le-wholegrain beka i-hummus, iminqumo esikiwe kanye namaqabunga ambalwa e-arugula. Ama-calories amancane, i-fiber eningi, amafutha alungile ne-potassium.
Ukugcoba ngezimfanzi, ama-calories angu-203
Abathandi bezilwane zasolwandle bangahlanganisa isinkwa nenyama ye-avocado, imfanzi ethosiwe namakhambi amasha. Ukudla kwasolwandle kungumthombo we-iodine, amaprotheni kanye namafutha acid afanele. Futhi imifino izongeza amavithamini wakho wokudla namaminerali adingekayo. Ukuze uthuthukise ukunambitheka, ungafafaza imfanzi ngejusi kalamula.
Ukugcoba ngeTurkey, ama-calories angu-191
Ukugcwalisa kakhulu kanye nesemishi lendabuko elinosawoti kakhilimu, ikhukhamba kanye nebele laseTurkey kuzonikeza amandla amaningi futhi kunikeze amaprotheni omzimba. Faka isemishi uhlaza oluncane lwesizini.
Ukugcoba nge-avocado nophizi, ama-calories ayi-197
Kubadlali, i-toast ene-avocado kanye ne-peas iyadingeka ekudleni, njengoba ukuhlanganiswa kwemikhiqizo kuzosiza ukwakha imisipha. Lungiselela isemishi elinokwatapheya okufanele ligaywe ngemfoloko bese lisakazwa kuthosiwe ngaphandle kwesinkwa samafutha, uphizi omusha - umthombo wamaprotheni, nama-flakes kapelepele ukuze umzimba ube ngcono.
Ukugcoba nge-Apple nebhotela lamantongomane, ama-calories angu-239
Ukuze uthole i-dessert, lungisa lesi sandwich esimnandi, esinama-calories amancane. Esikhathini sesinkwa, faka ungqimba omncane webhotela lamantongomane, bese phezulu ubeke izingcezu zama-apula asikiwe, uhlobise ngamajikijolo. Ngobumnandi, engeza ibhotela lamantongomane uju omncane.