Wanga uchiziva here kuti kugadzirira chikafu chinonaka uye chinonaka chekutora chero kupi chiri nyore kupfuura zvazvinoita? Isu tinowanzo batanidza masvutugadzike nemasarudzo ane hutano hwakadzika kana akakwira macalorie, asi chokwadi ndechekuti, kusarudza zvigadzirwa uye rudzi rwechingwa zvakanaka, inogona kuva kiyi yezvokudya zvine mwero uye zvakasiyana-siyana. Kungave kwekudya kwemasikati nekukurumidza kubasa, chikafu chisina kujairika, kana kuperekedza vadiki pamitambo yavo yekuchikoro, pane zvingasarudzwa zvese zvinonaka uye zvinodiwa.
Muchinyorwa chino tichanyura munyika yezvikafu zvine hutano, tichiwana mazano ekutanga uye ari nyore kugadzirira, zvinokurudzirwa zvinogadzirwa, marudzi echingwa, uye misanganiswa yakagadzirirwa chero chiitiko. Uyezve, iwe uchadzidza nzira dzinonakidza dzekuchengeta masangweji ako ari muchimiro chakanaka panguva yekufambisa uye matipi ekuita kuti awedzere kudya kunovaka muviri pasina kupira kunaka. Wana zvakanyanya kubva sandwich yako uye ukanganwe nezve zvinofinha kana zvinosemesa sarudzo!
Chii chinoratidza kudya kunovaka muviri?
Kiyi yesangweji inovaka muviri haisi kungodzivirira yakajairwa maindasitiri mazadza. Sangweji ine hutano hunobva pane kusanganiswa kwezvitsva, zvemhando yepamusoro, kuenzanisa mapoka akasiyana ezvokudya uye kushandisa chingwa chinoenderana nezvatinoda. Nenzira iyi, tinowana kudya kwakaringana kwemakoriyumu, mafuta ane hutano, fiber, uye mapuroteni, tichidzivirira munyu wakawandisa, shuga yakawedzerwa, uye chikafu chekupedzisira-chakagadzirwa.
Mamwe mazano ekuita kuti sandwich ibudirire:
- Chingwa chakakwana uye chakasiyanaChingwa chezviyo chose chine mhodzi, zviyo, kana nzungu ndicho chinodiwa. Haisi chete inopa fiber yakawanda uye zvinovaka muviri, asi inobatsirawo kuti tirambe takazara kwenguva refu. Rye chingwa, whole-grain sandwich bread, baguettes, rolls, kana rustic bread rolls dzimwe nzira dzinonakidza.
- Akazorora mapuroteniSarudza sarudzo dzakareruka senge huku kana turkey zamu, tuna, mazai, salmon inoputa, kana kunyange chirimwa-chakavakirwa sarudzo senge tofu kana hummus. Dzivisa chorizo, masoseji ane mafuta, nyama yakagayiwa, kana machizi akura zvakanyanya zuva nezuva.
- Muriwo mutsvaGara uchiwedzera mashizha egirini (lettuce, lettuce yegwayana, arugula, sipinachi), matomatisi, gaka, karoti, nhungirwa, kana miriwo yakagochwa. Vanopa fiber uye mavitamini, uye vanobatsira kuita kuti sandwich iwedzere kuzadza.
- Hutano mafuta: Avocado, extra virgin olive oil, nzungu kana mhodzi zvinoripa kubatwa chaiko uye ndiwo manyuko emafuta acids anobatsira.
- Sosi dzakareruka kana muriwo pâtésTsiva mayonnaise uye sosi inorema ne guacamole, hummus, yoga yoga, pesto yakagadzirwa kumba, kana 100% nut butters. Nenzira iyi, iwe uchadzora makoriyori uye utore zvimwe zvinovaka muviri.
Mhando dzechingwa, kuzadza, uye matekiniki ekugadzirisa sandwich yako
Chimwe chezvakavanzika zvikuru pakugadzira sandwich yakakwana ndeyekugadzirisa rudzi rwechingwa uye kuzadza kune kugadzirwa kwezvigadzirwa. Chingwa ndiye asingarambidzwe protagonist, asi inogonawo kuita mutsauko maererano nehuwandu hwekudya uye mugumisiro wekupedzisira. Heano mamwe matipi ekukubatsira iwe kuita sarudzo yakanaka:
- El Yakazara chingwa Iyo ine muto, yakapfava uye yakanakira masangweji akakungurutswa, masangweji kana mazadza ari creamier.
- El muffin uye mipumburu isina kubikwa zvishoma inomira sezvimedu zvinyoro zvayo uye inoenda zvakanaka nenyama yakagochwa kana kuzadza kunopisa.
- Rye chingwa, yembeu kana yakawanda-zviyo: yakakwana pakuwedzera imwe inonaka uye fiber, uye kunyanya inokurudzirwa nezvokudya zvinoputa uye cheeses itsva.
- ari chopusitiki uye chingwa chechingwa, nekuda kwezvakakora, chinoita kuti kuzadza kutore nzvimbo yepakati uye yakakwana kune echinyakare masangweji kana gourmet shanduro.
- Usakanganwa pita chingwa kana the mexican tortillas zvekuputira-mhando masangweji kana masitaera epasi rese.
Bonus tricks:
- Kuzadza kupisa: Nakidzwa nekukurumidza kudzivirira chingwa kuti chisapfava, kana kuti chirege chitonhore chisati chaungana.
- Kuzadza kunyorova: Zvingwa zvine goko rakasimba, senge ciabatta kana chingwa cheGalician, simudza zvirinani uye kudzivirira sandwich kubva pakuparara.
- Creamy fillings: Zviri nani kusarudza zvingwa zvakapfava, senge molletes, Vienna kana sandwich chingwa.
Healthy snack mazano chero nguva
Sandwichi hadzisi dzekuzorora kwemasikati chete uye svutugadzike. Iyo isarudzo inosiyana-siyana yakanakira kudya kwemangwanani, pikiniki, mabiko emuhofisi, mabiko asina kurongwa kana nzendo.Chinokosha ndechekusiyanisa masanganiswa uye nguva dzose sarudza zvinyoro uye zvakaenzana zvigadzirwa.
Zviri nyore uye zvinovaka muviri mabikirwo: snacks yekubudirira
Pazasi iwe unowana kusarudzwa kwekutanga uye kwakasiyana masanganiswa, akagadzirirwa kune ese anofarira, mazera, uye mamiriro. Rega fungidziro yako imhanye uye edza misanganiswa mitsva!
Yakakangwa huku sangweji nechapwa chizi itsva nemaonde
Shandisa huku yakagochwa yasara kana kuigocha kuti uwane chikafu chinokatyamadza uye chinogutsa. Shandisa chingwa chakakanyiwa chegorosi: wedzera zvimedu zvehuku yakacheneswa uye yakachekwa, imwe yakarohwa cottage cheese uye zvimwe zvimedu zvemuonde mutsva kana mumwaka.Kusiyana kwezvinonaka kunonaka. Iwe unogona kuwedzera kubata kwemhiripiri kana kunyura kwemafuta emuorivhi kuti uwedzere kunaka.
Eggplant uye cashew cream sandwich
Yakanakira avo vanotsvaga chirimwa-based sarudzo. Kugocha zvimedu zvema eggplant muchoto, wowaridza necashew cream (ita shuwa kuti 100% cashew nut isina kuwedzera zvinhu), chimwaya nemhodzi yesame, uye pedzisa muchoto kuti uite crunchy.Kana yatonhodzwa, zadza flatbread kana ciabatta. Kana iwe uchida kubata patsva, wedzera diki diki yeyoga muto.
Miriwo mitsva: cucumber, radishes uye zvinomera
Imwe yezvinyoro zvishoma uye zvinozorodza zvakanyanya. Cheka matomatisi, magaka uye radishes kuita zvimedu zvitete, pfeka nemafuta emuorivhi uye munyu mushoma, wowedzera nhungirwa dzealfafa.Sarudza ciabatta chingwa kuitira kuti ichengetedze unyoro zvakanaka. Isa chisimbiso uye iwe uchave nekukurumidza uye yekuzadza kwazvo sarudzo.
Mbudzi chizi, tomato uye pomegranate sandwich
Kana iwe uchitsvaga chimwe chinhu chakasiyana uye chakaenzana, edza iyi musanganiswa. Shandisa chingwa chegorosi nemhodzi, tambanudza matomatisi akarungwa nemafuta nebasil, wedzera zvimedu zvechizi yembudzi uye pamusoro nemhodzi dzepomegranate.. Iwe uchawana chikafu chinotapira uye chine mavara, chakakwana muchirimo nechando.
Sardine yemumagaba nehowa uye nzungu
Sarudzo inokatyamadza inotora mukana wekuchengetedza mhando. Sarudza crispy coca-style chingwa, wedzera sardines mumafuta emuorivhi, sautéed howa (mumagaba) uye akachekwa mapeanuts matsva.Nenzira iyi, iwe unodzivirira ekupedzisira-akagadziridzwa kutonhora kucheka uye kuwana snack izere nekunaka uye zvinovaka muviri.
Mamwe mazano anokurumidza
- Beetroot hummus, sipinashi yakabikwa uye pine nuts.
- Ajvar (pepper cream) nechizi yakarapwa uye walnuts.
- Mango itsva uye tofu yakakangwa.
Zvokudya zvine utano zvekuzorora kuchikoro uye zvekudya zvevana
Sangweji ndeyemhando yepamusoro panguva yekuzorora. Kusarudza kuzadza kwakakodzera kwakakosha kuti uve nechokwadi chekuti ine hutano uye inopa simba pasina kudarika macalorie.Kune vana, sarudza chingwa chemhando yepamusoro (zvichida gorosi) uye chinjanisa mazadza kuti udzivise kuvafinha kana kuita monotonous.
- Yakabikwa ham, quince, pear, uye cheese sandwich: inosanganisa mapuroteni, muchero, uye kubata kwekunaka kwechisikigo.
- Putira sandwich: Shandisa tortilla yeMexico yakazadzwa nekrimu cheese, lettuce, ham, uye sweetcorn. Peta woicheka kuita zvidimbu zvidiki.
- Banana nePeanut Butter Sandwich: Shandisa chingwa chegorosi, chakawaridzwa neakasikwa peanut butter, wedzera zvimedu zvebhanana, uye kubata kwesinamoni.
- Chokoreti yakasviba, almond, uye sangweji yemafuta emuorivhi: gadzira chokoreti yakasviba pachingwa roll, wedzera maarumondi akachekwa, dhizi remafuta omuorivhi, uye kubata kweorenji zest.
Zvakakosha kuyeuka kuti chikafu chekudya panguva yekuzorora hachifanire kutsiva chikafu chemangwanani uye chinofanira kupa isingasviki 10% yemacalorie ezuva nezuva emwana.
Masangweji akareruka ekudya nekukurumidza uye kwakaringana
Mushure mezuva refu, dzimwe nguva haunzwi uchida kupedza nguva yakawanda mukicheni. Kudya sandwich yekudya kwemanheru kunogona kunyatsoenderana nekudya kwakanaka. kana ukasarudza zvigadzirwa zvemhando uye kuenzanisa ndiro nemuchero kana mukaka semubatsiri.
- Zai rakakanyiwa negariki zvinomera sandwich ne lettuce yegwayana pachingwa che ciabatta.
- Croque Madame Sandwich: chingwa chakakangwa chakakora, béchamel sosi yakareruka, ham yakabikwa, Emmental cheese, uye zai rakakangwa.
- Sardine, tomato, uye avocado sandwich pane baguette.
- Chicken uye avocado sandwich ine grated apple, Greek yoghurt, uye mustard.
Zvekudya zvine hutano kutora kuenda kubasa uye kuita zuva rese
Kurongeka ndiyo kiyi yekuchengetedza hutano hutsika kunyangwe pamazuva akabatikana. Kugadzirira sandwich yako kumba kunopa iwe kutonga kwakazara pamusoro pezvinongedzo uye inobvumidza iwe kudzivirira yekupedzisira-yakagadziriswa kana yakaderera-mhando dzimwe nzira.Heano mamwe mazano ekuita zuva rega rega zvakasiyana:
- Zai rakabikwa, tomato uye avocado sandwich: whole wheat bread, spread avocado, poached egg, tomato slices neromaine lettuce.
- Kusvuta salmon, cucumber uye masangweji yemasitadhi pazviyo zvegorosi rye chingwa nekrimu cheese uye mashizha matsva.
- Hummus, eggplant yakabikwa, uye arugula sandwich muchingwa chembeu.
- Pork tenderloin muffin, French omelette uye madomasi akaomeswa nezuva nechigadziko che lettuce itsva.
- Pita chingwa ne Kesari saladhi: Huku yakagochwa nemakwenzi, romaine lettuce uye chiedza chevinaigrette.
Makiyi ekuchengetedza masnacks ako matsva kana uchiatakura
Chinhu chakakosha kana uchitora svutugadzike kunze kwemba ndechekudzivirira kuti dzisapwanyika, kunyorova, kana kurasikirwa nekunaka. Mamwe mazano anoshanda:
- Nguva dzose isa lettuce, sipinachi, kana mashizha eretisi egwayana pazasi kana kuti kumucheto kwechingwa, sezvo achiita sechidziviso pakunyorova kwesoso nemadomasi.
- Kana uri kuwedzera madhirezi, zvichengete mumudziyo diki wowedzera usati wadya.
- Sarudza chingwa chakasimba-chakakanyiwa chekuzadza kwakanyorova uye siya zvinyorwa zvakapfava zvezvakaoma kana zvine kirimu.
- Putira sandwich mubepa rekubikira kana pepa rematehwe usati waichengeta mumudziyo weTupperware; izvi zvinodzivirira kuti chingwa chirege kudikitira uye kunyorova.
Reinvented classic sandwiches uye dzimwe nyika sarudzo
Iwo makirasi haambokundikani, asi iwe unogona zvakare kupa iyo gourmet twist kana kuenda kune dzimwe nyika kuburikidza nesangweji yako. Mamwe mabikirwo akakurumbira ane kubata kwepakutanga:
- Calamari Sandwich: Shandisa calamari nyowani, yakakangwa zvakanaka, pachingwa chakakasharara chebaguette chine mashoma eremoni.
- Veal sandwich ne pepper uye mozzarella: grilled veal fillet, sautéed hanyanisi uye mhiripiri, zvimedu zve mozzarella, uye zvinonhuwira pachingwa che ciabatta.
- Vegetarian sandwich ne hummus, eggplant, uye arugula mune mbeu muffin.
- Shrimp uye wakame saladhi sandwich ine sriracha muto paVienna rolls.
- Classics seValencian brasacada, serranito del sur, kana almussafes (inopisa sobrasada uye cheese ine caramelized onion) inogona kugadzirwa mune yakareruka uye ine hutano shanduro nekugadzirisa zvinongedzo uye huwandu.
- Edza Vietnamese banh mi, ine miriwo yakabikwa, nyama yenguruve yakakangwa, uye cilantro nyowani.
Sei uchisarudza zvekudya zvine utano?
Vanhu vazhinji vanofunga kuti kudya chingwa kunoita kuti ufure kana kusakurudzirwa, asi chokwadi, Chakavanzika chiri mukuenzanisa uye kuenzana kweresipiSangweji yakanyatso kuunganidzwa nechingwa chezviyo, miriwo, uye mapuroteni akaonda anogona kupa pakati pe150 ne500 macalorie, achipa mhinduro inoshanda uye inochinjika pakudya kwakagadzirwa kuzere nemafuta, shuga, uye zvinochengetedza. Kuti uwane mazano ekuti ungazadzisa sei masangweji ako ane hutano, shanya Hutano Snack Mazano.
Rangarira kugara uchiperekedza masangweji ako nechidimbu chemuchero kana mukaka kutenderedza kudya kunovaka muviri. Nenzira iyi, iwe unenge uine chikafu chakakwana chinokugutsa, chinokupa simba, uye chinogadzirisa kune chero mamiriro ezvinhu.
Nyika yemasangweji ane hutano inenge isingaperi; iwe unongoda kushinga kushandura zvinongedzo, edza misanganiswa yakasiyana, uye sarudza zvinyoro, zvigadzirwa zvemhando yepamusoro. Kunyangwe kuri kuchaja mabhatiri ako kubasa, kubatsira vana kunakidzwa nekuzorora kwavo, kana kudya kwemanheru, sangweji inogona kuva yakawanda kupfuura kugadzirisa nekukurumidza. Ita kuti ive shamwari yako pasina kupira kunaka kana kugara zvakanaka!