Sandwich Nutrition uye Utano: El Paso Back Clinic

Sangweji yakajairika kubva kumba inosanganisira chingwa - chimedu chikobvu chegorosi, imwe kana maviri anofarira condiments, nyama yemasikati, lettuce, matomatisi, uye pickles. Kurongedza kudya kwemasikati kunoshanda kana kuchikoro ndeimwe yenzira dziri nyore dzekurasikirwa nekuchengetedza uremu. Kugadzira sangweji zvinoreva izvo zvinongedzo, makorikori, uye chikafu chinogona kudzorwa. Zvisinei, sandwich ine hutano inogona kudarika macalorie nyore kana ikasangwarira. Sarudzo dzechingwa uye condiments senge mayonnaise, kupfeka, uye cheese zvinogona kuchinja sandwich kudya uye kuwedzera makorikori, mafuta, uye sodium. Macalories anogona kutemwa neruzivo rwekudya kwakanaka uye mashoma kurudziro.

Sandwich Nutrition Chokwadi uye Hutano Mabhenefiti

Sandwich Calories uye Nutrition

USDA ruzivo rwekudya kwesangweji imwe ine ham, chizi, uye mayonnaise yakaenzana ne155 gramu.

• MaCalori Ese makumi mana
• Mafuta 16.7 magiramu
• Sodium 1320 milligrams
• Carbohydrate 32.5 gramu
• Fiber 2.3 gramu
• Shuga 5.1 magiramu
• Mapuroteni 19.3 gramu

Favorites

Macalories anogona kusiyana zvichienderana neiyo chingwa, kuzadza, uye kupararira kunoshandiswa kugadzira uye kana miriwo inowedzerwa.

Elvis Ruomba

• Macalories 200-300.
• Peanut butter pachingwa chichena.
• Kudyiwa kamwe chete kwepeanut butter zvipunu zviviri.

Peanut Butter uye Jelly

• Macalories 350-500.
• Zvichienderana nekuti yakawanda sei peanut butter inoshandiswa uye rudzi rwe jelly kana jam.

Nutella

• Macalories 300-500.
• A 2-tablespoon kushumira ndeye 200 macalorie.

Vadivelu Comedy Turkey Sandwich

• Macalories 160-500.
• Zvichienderana nehuwandu hwenyama yakawedzerwa uye sarudzo dzekudya.

hamu

• Macalorie ari pasi pe200.
• Izvi pasina cheese.
• Nebhotela pachingwa cheFrench, inogona kuva 400 macalorie kana kupfuura.

Chirauko chehuku

• Calories 400 - 600 kana kupfuura.

Zai Saladi

• Macalorie 350 ekuzadza mayonnaise, pamwe neanosvika zana nemakumi mashanu echingwa.

Zai uye Chizi

• Calories 250 -400 kana kupfuura.
• Kana yakagadzirwa pabhisikiti kana croissant.

Subway

• 230 kusvika kune angangoita 1000 macalorie.

Cheka Macalorie

Nekugadzirisa zvishomanana uye kuchinja kwehutano, sandwich inovaka muviri uye ine utano iyo yakaderera mumakoriyori asi izere nekunaka inogona kuitwa.

Low-Calorie Bread

• Chingwa chakakora, chakakora, bagels, baguettes, croissants, uye macroissants ane moyo anogona kuva nemafuta nemacalorie.
• Pane kudaro, sarudza imwe tsanga kana yechingwa chimwe chine zvimwe zvinovaka muviri semafuta ane hutano kana fiber.
• Funga nezvesangweji yakavhurika yakatarisana nechingwa chemoyo uye kuchengeta chikamu kune chimwe chidimbu.
• Gadzira sandwich pasina chingwa uye kuputira kuzadza mukati lettuce kana imwe chingwa chinotsiva.

Leaner Fillings

Kamwe chingwa chine utano chinosarudzwa, gadzira sandwich yakakomberedza nyama kana nyama isina kuzadza. Wana kugadzira uye edza sarudzo dzakasiyana kuti uwane zvinonaka zvitsva. Verenga mazita enyama kana hove anoparadzirwa anonzwika kuva ane utano. Mhando dzakawanda dzinogona kunge dziine mapuroteni uye zvinovaka muviri zvinobatsira, asi kuzadza kunowanzo kusanganiswa nezvimwe zvinongedzo zvakakwirira mumakori. Edza zve:

• Deli ham yakachekwa yakaonda.
• Deli turkey yakachekwa yakaonda.
• Deli rogocha nyama yemombe yakachekwa zvitete.
• Deli-style rotisserie huku zamu rakachekwa zvitete.
• Tsvaga pasi-sodium nyama.
• Grilled eggplant.
• Yakabikwa portobello howa.

Nutrient-Rich Vegetables

Rongedza sandwich nemasikirwo emasikirwo semiriwo. Ita chinangwa chekuva nemiriwo inokwana miviri pasangweji. Miriwo inovaka muviri inowedzera kunaka uye inopwanya kune sandwich.

• Iceberg lettuce, sipinashi, romaine lettuce, kana girinhi.
• Shredded kabichi.
• Tomato.
• Madomasi akaomeswa nezuva.
• Cucumber.
• Jalapeno pepper.
• Banana mhiripiri.
• Green mhiripiri.
• Hanyanisi dzakachena kana dzakakangwa.
• Basil mashizha.
• Bhinzi inomera.

Low-Calorie Condiments

Kupararira kunotora nzvimbo shoma pane sandwich asi inogona kuva nemafuta akawanda. Condiments inofanira kushandiswa zvine mwero.

• Olive mafuta
• Butter
• Aioli
• tahini
• pesto
• Salad kupfeka
• mondo
• Kuchengetedza
• Guacamole
• Olive tapenade
• Bharuki wedumbu
• Shingairira
• sosi
• Dijon masitadhi
• Yadhi yemasitadhi

Paunotanga kutanga, kucheka sandwich macalorie angaite seakaoma uye asina kujairika. Zadza firiji nesarudzo dzakawanda dzine hutano sezvinobvira, ita kugadzira, uye ona zvaunouya nazvo, sezvo kugadzira chikafu chinonaka chinonakidza kana wangowana kurembera kwacho.

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Muviri Mukuenzanisa, Kusimba, uye Zvokudya

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References

An, R et al." Sandwich kushandiswa zvine chekuita nekudya kwemazuva ese uye mhando yekudya pakati pevakuru vekuUS, 2003-2012 ″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008

Sebastian, Rhonda S., nevamwe. Sandwich Kudyiwa neVakuru muUS Zvatinodya muAmerica, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), Zvita 2015.

US Department of Agriculture, Agricultural Research Service. FoodData Central. [Chinyorwa cheNhoroondo]: Hamu uye Chizi.

US Department of Agriculture, Agricultural Research Service. FoodData Central [Chinyorwa Chenhoroondo]. Wheat Bread.

Zhao Z, Feng Q, Yin Z, nevamwe. Tsvuku uye yakagadziriswa nyama yekushandisa uye colorectal cancer njodzi: kurongeka ongororo uye meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667