Ho sa tsotellehe hore na u matha hoseng kapa thapameng, lijo tsa motšehare ke lijo tsa bohlokoa hobane e ka u thusa ho fola kapa ho tsuba moeeng o tlang. Leha ho le joalo ba bang ba matha ba tlōla lijo tsa motšehare hobane ba phathahane mosebetsing kapa ba ja lijo tse potlakileng (hangata tse sa pheleng) ha ba ntse ba le teng.
Hoa khoneha ho ja lijo tsa motšehare tse potlakileng le tse nang le phepo. Senotlolo sa lijo tsa motšehare tse phetseng hantle se lekane.
Leka ho kenya bonyane lihlopha tse tharo tsa lijo ka lijo tsa hau. U lokela ho etsa bonnete ba hore u leka liprotheine, li-carbohydrates tse rarahaneng le fiber ho fana ka matla le ho u thusa ho felisa tlala.
Haeba u halefisitsoe ke mokhoa oa hau oa lijo tsa motšehare, mona ke litlhahiso tse ling tsa lijo tsa mantsiboea tse potlakileng le tse nang le phepo tse sa hlokeng nako e ngata ea pele. Boholo ba bona bo bonolo ho o paka ha u le mokotla o mosebetsing kapa sekolong.
1. Pherekano e mongobo Burrito: Bakeng sa lijo tse monate tsa linaoa tse ntšo, behang senoelo se seng se le seng, li-tablespoons salsa, e le 'ngoe ea soya chisi, tamati e khethiloeng, le cilantro ka tortilla ea koro e feletseng. Lehlakoreng le khethiloeng: liapole tsa apole le peanut butter.
2. Veggie Burger: Beha burger e lema-thollo-thollo ea lijo-thollo, e nang le langa le le lejanyane le onion. Metsoe e hlalositsoeng: 1/2 senoelo sa pasta le salate ea linaoa le matsoho a lihoeteana tse kenngoeng ka liaparo tsa salate.
3. Broccoli Slaw Wraps : Kakaretso ena e sebelisa pola e entsoeng ka broccoli, khoho e phehiloeng, seaparo sa tortilla, mayo le mosetareta bakeng sa sandwich e bonolo, ea monate.
4. Turkey le Seaparo sa Cheese: Beha li-ounces tse tharo tsa Turkey, li-cheddar cheese tse nang le mafura, li-fato tse mafura, lettuce e khabisitsoeng, tomate ka ho pata-koro ka kakaretso. Lehlakoreng le khethiloeng: tala ea apole.
5. Khauta ea Peanut le Banana Sandwich : E le ho etsa sandwich ena ea lipapali tsa boholo-holo, jala bohobe ba peanut ka bohobe bohle ba koro ebe u beha likhaeche tsa banana.
Mahlakoreng a mangata: apulo le 1/2 senoelo sa yogurt e tlaase.
6. Sandwich ea Khopi ea Cesare Pita : Khoho e entsoeng ka litekesi le lettuce ka pita eohle ea koro le holimo ka ho apara Kaisara. Metsoe e hlalositsoeng: lihoete tsa bana kapa liapole.
7. Koahla ea Veggie Pita Sandwich: Abela peo ea mashed ka hare ho pata eohle ea koro ebe o roala lipelo tsa artichoke tse tsamaeang ka marong, pelepele tse khubelu, marinated salmed le li-sliced baby portabella li-mushroom.
8. Sejo se entsoeng ka Sandwich sa Turkey: Beha li-ounces tse tharo tse entsoeng ka Turkey, 1/6 ea avocado e tšosoe, likhabapo tse peli tse fokotsoang mafura, li-satee tse 'nè tsa langa le le lej, masiana a mabeli a mosetareta, le bohobe bo le bong feela ba bohobe . Metsoe e hlalositsoeng: Sopho e le 'ngoe ea senoelo sa meroho le senoelo se le seng sa morara o khubelu
9. Pita Sandwich ea Mexican : Pate ea koro e tletseng limela, salsa, lettuce le cheddar chisi. Lehlakoreng le khethiloeng: Ho fepa li-tortilla chips le salsa e eketsehileng.
10. Saladi ea Mozzarella le Tomate: Kopanya litamati tse peli tse mahareng le likhahla tse peli tsa mozzarella le makhasi a 1/2 a senoelo sa basil. Fokotsa asene ea balsame le oli ea mohloaare ka holimo.
11. HLT (Hummus Lettuce le Tomato) Batla mefuta e meng e phetseng hantle ho sandwich ea BLT?
Sandwich ena e sebelisa hummus, lettuce le langa le le lej mobung oa sandwich oa koro bakeng sa lijo tse phetseng hantle le tsa motšehare. U ka boela ua eketsa feta cheese le / kapa li-olives tse ntšo bakeng sa tatso e nyenyane.
Hape sheba:
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- 12 Potlakela ho ea pele lijo tsa hoseng
- Liphetoho Tse 6 Tse Bonolo Bakeng sa Lijo Tse Phetseng Hantle
- Lijo tse Molemohali tsa Bapalami
- Batho ba nang le phepo e nepahetseng bakeng sa ba matha
- Nka Etsa'ng Haeba ke se na Nako ea ho ja Pele ke Matha?