Odwala matenda a shuga, onetsetsani za masangweji ndi zakudya zamaganizo ndi malingaliro. Musalole kuti lingaliro lanu la magawo awiri a mkate lichoke. Odwala matenda a shuga angathe ndipo ayenera kugwiritsa ntchito njirayi yowonjezera, yophweka, komanso yotheka.
Mmene Mungayendetsere Carbs, Mafuta ndi Calories mu Sandwichi
- Gwiritsani ntchito magawo awiri a mkate wochepa kapena 1/2 palimodzi-tirigu pita pamunsi mwa sangweji yanu.
- Kapena, tambani mkate ndi ngakhale zochepa za calories ndi carbs ndipo mugwiritsire ntchito tsamba lalikulu la letesi kapena sipinachi m'malo mwake.
- Gwiritsani ntchito pepala m'malo mwa mayonesi monga kufalitsa masangweji. Ngakhale kuti avocado ali ndi mafuta, ndi mafuta osatetezedwa. Mafuta abwino monga chakudya cha shuga angathandize kuchepetsa shuga wa magazi .
- Chakudya chabwino cha shuga chimaphatikizapo mapuloteni otsika kwambiri, motero mutenge mafuta otsika kwambiri ndi tchizi tating'ono ta tchizi chifukwa cha zakudya zambiri monga bologna, salami, ndi mafuta odzaza mafuta.
- M'malo mwa letesi ndi phwetekere, yesetsani zina zamasamba pamasangweji monga magawo kapena kaloti, sipinachi kapena arugula, sikwashi yophika kapena tsabola wofiira, kapena kupanikizidwa pang'ono maapulo obiriwira.
- Mukamagwiritsa ntchito nsomba kapena nkhuku zowonongeka, onjezerani masamba monga kaloti, udzu winawake, tsabola, sipinachi, kapena kuwonjezera ma amondi opota. Zomera zowonjezereka zidzakulitsa zowonjezera ndikuthandizira kudula mafuta. Maamondi adzawonjezera mapuloteni ambiri ndi mafuta abwino. Gwiritsani ntchito sandwich ya mafuta yonenepa yokwanira kuti mugwirizane palimodzi.
- Kapena, tambani sandwich imafalikira ndipo imanizani madzi atsopano a mandimu pa nsomba yanu ya tuna kapena nkhuku. Izi zimagwira ntchito bwino ngati mumagwiritsa ntchito masamba kapena letesi m'malo mwa mkate.
Bwino Skip Subway
Ambiri a ife timagonjetsa sitimayo pamasangweti awo otsika kwambiri, koma choyendera ndi sitima zapamtunda sizowoneka bwino kwa iwo omwe amayesa kuchepetsa shuga (carbs) pa zakudya zawo.
Saladi sali bwino kwambiri. Fufuzani saladi yokhala ndi masamba obiriwira komanso mitundu yambiri ya ndiwo zamasamba. Ndibwino kuti mupange masangweji ndi saladi anu!
Shuga-Wokondedwa Saladi Maphikidwe
- Chinsinsi cha saladi ya Taco Low
- Saladi yodulidwa ndi nkhuku, apulo, ndi Bacon Recipe
- Recipe ya saladi ya Tuna