Li-Sandwich Nutrition Facts le Melemo ea Bophelo

Na u itokisetsa sandwich ea lijo tsa motšehare letsatsi le leng le le leng? Ho tlisa lijo tsa motšehare ho sebetsa le uena ke e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho theola' mele ha u le mosebetsing. Empa u lokela ho ba hlokolosi haholo ho etsa sandwich ea lijo-thollo. Ho bonolo ho khaola lik'hilojule ho tloha sandwich ea hau ka lintlha tse 'maloa tse bonolo tse nkang metsotsoana e 30 kapa tlase ho ithuta.

Li-Sandwich Likhalori

Sandwich e tloaelehileng eo u e etsang lapeng e kenyelletsa bohobe, motsoako oa hao o ratang, le lijo tsa motšehare. U ka ba ua eketsa li-veggies tse seng kae bakeng sa ho qhibiliha le tatso.

Le hoja e sa utloahala eka lisebelisoa tseo tse bonolo li tla fana ka lik'hilojule tse ngata haholo, li ka eketsa hang-hang. Sejo se tloaelehileng sa ham le chisi se fana ka ligrama tse 16 tsa mafura. Lehe le li-sandwich li fana ka lik'hilojule tse ka bang 400 le ligrama tse 20 tsa mafura 'me li-butterfly le jelly sandwich li fana ka lik'hilojule tse ka bang 350 (le hoja u ka etsa phofo ea peanut le jelly sandwich ).

Joale u etsa joang hore sandwich ea hau e senye lijo tsa hau? Sebelisa tataiso ena ho khaola lik'halori ho tloha ka sandwich ea hau.

Khetha Bohobe bo Bobebe

Bohobe bo monate, bo boima, bo boima bo ka ba mafura le lik'halori. Kahoo ke tsela efe e bonolo ka ho fetisisa ea ho khaola lik'hilojule ho tloha sandwich ea hau? Khetha bohobe bo botsoalle. Lula hole le li- bagels , li-baguettes, li- croissants le li-rolls tsa pelo. Tse ngata tsa likhetho tsena li tla romela khalori ea hao ka marulelong.

Khetha e 'ngoe ea tse khethollo tsa bohobe bo tlaase ho e-na le hoo. Ho bonolo ho li fumana mabenkeleng a mangata.

• Arnold Bakery Leseli - 100% Bohobe Bohle Bohobe: lik'hilojule tse 40 ka sesepa
• Koro ea Botho ea Bohobe: lik'hilojule tse 40 ka slice
• Pepperidge Farm Light Style Bohobe: 45 lik'hilojule ka selae
• Lekhalo la Joseph, Lekala la Oat & Koro Eohle Pita E Ntle: 60 lik'hilojule ka pita

• La Tortilla Factory Low Carb, High Fiber Tortilla: 70 lik'hilojule ka tortilla

Haeba u khetha mokhoa o mong oa tlhaho, leka ho etsa sandwich ho se na bohobe ho hang. Koahela sandwich ea bophelo bo botle ho tlatsa lettuce ea bibb kapa ho etsa sandwich ho sebelisa likomkomere tse hlahisitsoeng le tse nang le peō joaloka shell. Ha ba tsamaee hammoho le li-sandwiches tsa setso empa haeba u li kenya ka har'a sesebelisoa sa polasetiki ha se joalo.

Khetha ho ja lijo tsa sandwich tse ntle

Hang ha o khethile bohobe ba hao bo phetseng hantle, o tla haha ​​sandwich ea hao ho pota nama kapa ho tlatsa ho sa lefelloe nama. Etsa botho mme u kopanye liqeto tse fapaneng ho fumana litlolo tse ncha. Empa e-ba hlokolosi ka nama kapa litlhapi tse jalang tse utloahalang li phetse hantle. Mefuta e mengata ea saalmon e jala, ka mohlala, e na le liprotheine le limatlafatsi tse phetseng hantle, empa hangata litlhapi li kopantsoe le chisi ea tranelate e le hore ho ata ho be le lik'hilojule tse phahameng haholo.

Bophelo bo botle ba Protheine

• Sliced ​​sliced ​​ka hare ho eona: 60 lik'hilojule ka ho sebeletsa
• Lentilisoa ka bohloa lithong tse ngata: turoriamo tse 60 ka ho sebetsa
• Sliced ​​sliced ​​sopho e entsoeng ka monokotšoai: lik'hilojule tse 80 ka ho sebetsa
• Sliced ​​sliced ​​lintlonyana deli: Li-calorie tse 50 ka ho sebetsa

Liqeto tsa Vegetarian

• Semela se entsoeng ka leqhoa: lik'hilojule tse 20 (tse kentsoeng ntle le oli)
• Li-mushroom tse khabisitsoeng ka portobello: lik'hilojule tse 15 (tse halikiloeng ntle le oli)

Diet-Friendly Toppings

• Banana peppers

• Pelepele e teteaneng e tšesaane
• Komokomore
• Tamati
• Pelepele e hlahisoang ke jalapeno e thoe e tšesaane
• Shredded k'habeche
• Li-eiee tse hlabang kapa tse halikiloeng
• Litamati tse omisitsoeng ka letsatsi
• Basil makhasi
• Litholoana tsa linaleli kapa linaoa
• Lettuce ea leqhoa, sipinake, lettuce ea bibb, kapa meroho ea khetho ea hau

Tlatsa sandwich ea hau ka li-toppings tse ngata kamoo ho ka khonehang. Li-veggies tsena tse tlaase li eketsa linoko, tatso, le ho phalla sandwich ea hau e le hore li latsoe haholoanyane.

Khetha Bophelo bo Botle

Tšoara mokuli! Ho jala ha hao bakeng sa sandwich ho nka sebaka se senyenyane ka sandwich ea hau e tlaase empa e ka fana ka mafura a mangata. Haeba u eketsa li-toppings tse ngata ho tsoa lethathamong le ka hodimo u ka 'na ua se ke ua batla ho eketsa leha e le efe hohle.

Haeba u eketsa tšoaetso, mosetareta ke kgetho ea hau e tlaase ka ho fetisisa ea khalori e nang le lik'hilojule tse 3 feela ha u sebeletsa.

Litapole tse ngata li na le tatso e ngata 'me ka linako tse ling li fana ka mafura a phetseng hantle, empa li na le lik'hilojule tse phahameng haholo. Kahoo e-ba hlokolosi hore na u sebelisa bokae ha u batla ho khaola lik'halori tse tsoang sandwich ea hau.

• Oli ea mohloaare: lik'hilojule tse 119 ka hora e le 'ngoe
• Olive tapenade: lik'hilojule tse 30 ka hora e le 'ngoe
• Kholoso: lik'hilojule tse 40 ka hora ea khaba
• Pesto: lik'hilojule tse 80 ka horase

Ho bonolo haholo ho khaola lik'hilojule ho tloha sandwich ea hau ho etsa lijo tse phetseng hantle. Tlatsa friji ea hau ka lijo tse molemo-tse nang le botsoalle le ho leka ka ho fetisisa tse ntle ho lula u khotsofetse ha u ntse u theoha fatše.

Khetho e sa hloekang

Kahoo ke li-sandwich tse mpe ka ho fetisisa bakeng sa lijo tsa hau? Hangata, sandwiches eo u e rekang mabenkeleng a bonolo kapa ho laela lireschorenteng li phahame ka ho fetisisa mafura le lik'halori. Li-sandwich tsa Deli li ka boela tsa senya lijo tsa hau. Ka mohlala, Philly Cheesesteak, ea 8-inch, o fana ka lik'hilojule tse 710 le ligrama tse 24 tsa mafura.

Boholo ba nako, lireschorente le sandwiches tsa deli e ngata haholo 'me li kenyelletsa li-condiments tse phahameng ka ho fetisisa mafura le lik'halori. Haeba u laela sandwich ha u ntse u le teng, khaola halofo. Kopanela karolo e le 'ngoe ea sandwich le motsoalle kapa e phuthele' me u e ise hae bakeng sa lijo tsa moraorao.