ISandwich Nutrition kunye neMpilo: El Paso Back Clinic

Isandwich eqhelekileyo evela ekhaya ibandakanya isonka - isilayi esinye esityebileyo sengqolowa, enye okanye ezimbini iicondiments ezithandwayo, inyama yesidlo sasemini, iletisi, itumato, kunye neepickles. Ukupakisha isidlo sasemini esenziwe ekhaya ukuya emsebenzini okanye esikolweni yenye yeendlela ezilula zokunciphisa nokugcina ubunzima. Ukwenza isangweji kuthetha izithako, iikhalori, kunye nesondlo kunokulawulwa. Nangona kunjalo, Isandwich esempilweni inokudlula ngokulula iikhalori ukuba awulumkanga. Ukhetho lwesonka kunye ne-condiments njenge-mayonnaise, ukunxiba, kunye noshizi kunokutshintsha isondlo sesandwich kunye nokwandisa iikhalori, amafutha kunye nesodium. Iikhalori zinokunqunyulwa ngolwazi lwesondlo esilumkileyo kunye neengcebiso ezimbalwa.

Iinyaniso zeSandwich Nutrition kunye neeNzuzo zeMpilo

Iikhalori zeSandwich kunye neSondlo

USDA ulwazi lwesondlo kwisangweji enye kunye neham, itshizi, kunye nemayonnaise ilingana ne-155 grams.

• Iikhalori ezipheleleyo 361
• Amafutha 16.7 amagremu
• Isodium 1320 milligrams
• IiCarbohydrate 32.5 iigrem
• Ifayibha 2.3 grams
• Ishukela 5.1 gram
• Iiprotheni i-19.3 gram

balithandayo

Iikhalori zinokuhluka ngokusekelwe kwi isonka, ukuzaliswa, kunye nokusabalalisa okusetyenziselwa ukwenza kunye nokuba imifuno yongezwa.

Ipeanut butter

• Iikhalori 200 - 300.
• Ibhotolo yamandongomane kwisonka esimhlophe.
• Ukutya okukodwa kwebhotolo yamandongomane ngamacephe amabini.

Ibhotolo yamandongomane kunye neJeli

• Iikhalori 350 - 500.
• Kuxhomekeke ekubeni ingakanani ibhotolo yamandongomane esetyenziswayo kunye nohlobo lwe ijeli okanye jam.

Nutella

• Iikhalori 300 - 500.
• I-2-tablespoon ekhonzayo yi-200 calories.

Isandwich yaseTurkey

• Iikhalori 160 - 500.
• Kuxhomekeke kubungakanani benyama eyongeziweyo kunye nokukhetha kwe-condiment.

iham

• Iikhalori ezingaphantsi kwama-200.
• Oku ngaphandle kwetshizi.
• Ngebhotela kwisonka sesiFrentshi, inokuba yi-400 calories okanye ngaphezulu.

Isaladi yenkukhu

• Iikhalori 400 - 600 okanye ngaphezulu.

Isaladi yeqanda

• Iikhalori ze-350 zokuzaliswa kwemayonnaise, kunye ne-150 yesonka.

Iqanda kunye netshizi

• Iikhalori 250 -400 okanye ngaphezulu.
• Ukuba yenziwe kwibhiskithi okanye i-croissant.

Indlela engaphantsi

• 230 ukuya phantse 1000 calories.

Sika iiCalories

Ngohlengahlengiso olumbalwa kunye nokutshintsha okunempilo, isandwich enesondlo kunye nenempilo ephantsi kweekhalori kodwa igcwele incasa inokwenziwa.

Isonka esineCalori ephantsi

• Isonka esityebileyo, esine-crusty, i-bagels, i-baguettes, i-croissants, kunye ne-hearty rolls zinokuqulatha amafutha kunye neekhalori.
• Endaweni yoko, khetha ukutya okuziinkozo okupheleleyo okanye enye yesonka kunye neenzuzo ezongezelelweyo zezondlo ezifana namafutha asempilweni okanye ifayibha.
• Cinga ngesonka esinobuso obuvulekileyo kunye nokugcina isahlulo kwisilayi esinye.
• Yenza isangweji ngaphandle kwesonka kwaye usonge ukuzaliswa ilethasi okanye enye indawo yesonka.

Ukuzaliswa kweLeaner

Emva kokuba isonka esinempilo sikhethiwe, yakha isangweji malunga nenyama okanye ukuzaliswa ngaphandle kwenyama. Yenza uyilo kwaye uzame ukhetho olwahlukileyo ukuze ufumane iincasa ezintsha. Funda iilebhile zenyama okanye zentlanzi ezisasazekileyo ezivakala zisempilweni. Iimpawu ezininzi zinokuqulatha iiprotheyini kunye nezondlo ezinenzuzo, kodwa ukuzaliswa kudla ngokudibaniswa nezinye izithako eziphezulu kwiikhalori. Zama ukwenzela:

• Deli ham inqunyulwe ebhityileyo.
• I-Deli turkey inqunyulwe encinci.
• I-Deli yosa inyama yenkomo inqunyulwe.
• Deli-style rotisserie yenkukhu ibele lisikwe elibhityileyo.
• Njonga i inyama ephantsi-sodium.
• I-eggplant eyosiweyo.
• I-portobello mushroom eyosiweyo.

Imifuno etyebileyo ngezondlo

Pakisha i-sandwich kunye ne-toppings yendalo njengemifuno. Yenza umgomo wokuba ubuncinane ube nemifuno ephindwe kabini kwisandwich nganye. Imifuno enomsoco yongeza incasa kunye ne-crunch kwi sandwich.

• I-lettuce ye-Iceberg, isipinatshi, i-lettuce yaseRoma, okanye imifuno.
• Ikhaphetshu eqwetyiweyo.
• Itumato.
• Iitumato ezomisiwe ngelanga.
• Netyhukhamba.
• Ipepile yeJalapeno.
• Ipepile yebhanana.
• Iipepile eziluhlaza.
• I-anyanisi ecacileyo okanye eyosiweyo.
• Amagqabi eBasil.
• Iimbotyi zihluma.

IiCondiments ezineCalori ephantsi

Ukusasazeka kuthatha indawo encinci kwisandwich kodwa inokuqulatha amanqatha amaninzi. Iicondiments kufuneka zisetyenziswe ngokuphakathi.

• I-oyile ye-olivu
• ibhotolo
• Eyoli
• tahini
• IPesto
• Ukunxiba isaladi
• jeli
• Iponyoponyo
• Guacamole
• Umnquma tapenade
• Isoso se-Barbecue
• Yolisa
• isoso
• Lwesinaphi seDijon
• Imastadi emthubi

Xa uqala, ukusika iikhalori zesandwich kunokubonakala kunzima kwaye kungaziwa. Gcwalisa isikhenkcezisi ngokhetho oluninzi olusempilweni, yenza ubuchule, kwaye ubone into oza nayo, njengoko ukwenza isidlo esimnandi kumnandi xa sele ufumene ukuxhoma kuso.

---

Umzimba ngokuLingana, ukomelela, kunye nesondlo

---

Ucaphulo

Ewe, R et al." Ukusetyenziswa kweSandwich malunga nokutya kwemihla ngemihla kunye nomgangatho wokutya phakathi kwabantu abadala base-US, ngo-2003-2012 ″ Impilo yoLuntu vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008

Sebastian, uRhonda S., kunye nabanye. Ukusetyenziswa kweSandwich ngabantu abadala e-US Yintoni esiyidlayo eMelika, NHANES 2009-2012″ FSRG Dietary Data Briefs, iSebe lezoLimo laseUnited States (USDA), ngoDisemba 2015.

ISebe lezoLimo lase-US, iNkonzo yoPhando lwezoLimo. FoodData Central. [Irekhodi leMbali]: IHam kunye nesonka samasi.

ISebe lezoLimo lase-US, iNkonzo yoPhando lwezoLimo. FoodData Central [Irekhodi yeMbali]. Isonka Sengqolowa Epheleleyo.

Zhao Z, Feng Q, Yin Z, et al. Ukusetyenziswa kwenyama ebomvu kunye nokucutshungulwa kunye nomngcipheko womhlaza we-colorectal: uphononongo olucwangcisiweyo kunye nohlalutyo lwemeta. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667