Ukusebenzisa kabi imayonnaise kungaholela ekubeni ukhuluphele ngokweqileNjengoba kuphela amagremu ayi-100 ale sauce athandwayo aqukethe ama-calories angaphezu kwama-600.
Ebizwa nangokuthi imayonnaise, okulandelayo amane izindlela ezinempilo zokukusiza usike ama-calories kuma-sandwich akho nakwezinye izidlo:
Ukotapeya puree
Ngokungafani nemayonnaise, ukwatapheya awunawo amafutha agcwele. Lokho ekuhlinzekayo kunamafutha e-monounsaturated (kuphela amagremu ama-2 ngesipuni ngasinye), uhlobo lwamafutha olunempilo. Mane umane ukwatapheya wakho kaninginingi kungaguquguquki oyifunayo. Ngemuva kwalokho, usakaze ngokukhululekile kumasangweji akho ukuze ubanikeze ukunambitheka nezakhiwo.
Iningi
Abantu abaningi bakuthola kungemnandi, kepha uma ulwanga lwakho luthanda izinhlanganisela zikaswidi, okubabayo nosawoti, cabanga ukushintshela kumastadi ... kepha qaphela, iyazibopha. Ezinye izinhlobo zinama-gramu ayi-0 amafutha (hlola amalebula ukuze ukhethe okungcono kakhulu) namakholori angaba ngu-12 ngesipuni ngasinye.
Hummus
Uma ungayitholi ezitolo, ungazilungiselela yona ekhaya, ngoba Kulula kakhulu ukukwenza. Konke okudingayo ama-chickpeas, i-tahini, ijusi kalamula, i-garlic, nosawoti. Hlanganisa konke ndawonye futhi unesosi enempilo yamasemishi akho, ane-0.5 kuphela amagremu amafutha kanye nama-calories ayi-15 ngesipuni.
I-Tahin
Ubuwazi ukuthi i-gramu engama-30 ekhonza imbewu yesame iqukethe insimbi ephindwe kathathu kunenani elifanayo lesibindi senkomo? Futhi yilokho kanye okuyisithako esiyinhloko kule pasta yomdabu eMiddle East: imbewu yesame. Mayelana nokuqukethwe kwamafutha, isipuni sinikela ngama-gramu ama-4 kuphela, yingakho lokhu kungenye indlela emnandi yemayonnaise yabantu abafuna ukusika ama-calories ekudleni kwabo.