Iva neSandwich ine Hutano yeLunch

Zvemukati

• Zvishoma chikafu chine hutano chinosangana nezvinodiwa zvehupenyu hwakabatikana sesangweji ine hutano-zviri nyore kugadzira uye kutakura, uye zvinokuzadza iwe nekukurumidza.
• Edza tuna melt, iyo yakazara ne omega 3 mabhenefiti, vitamini C, fiber, folate, uye iron.
• Kutsvaga mamwe omega 3 mabhenefiti asi iwe haudi kuti tuna inyunguduke?
• Ongororo ye

Zvishoma chikafu chine hutano chinosangana nezvinodiwa zvehupenyu hwakabatikana sesangweji ine hutano-zviri nyore kugadzira uye kutakura, uye zvinokuzadza iwe nekukurumidza.

Asi nepo turkey uye lowfat chizi pane yakazara gorosi iri sarudzo iri nyore uye ine hutano, kuidya zuva rega rega kunogona kuwana, zvakanaka, kunofinha. Chakavanzika chekuunza kumwe kufara kumashure kwekudya kwako kwemasikati? Ingo wedzera kupisa. Kusanganisa zvinonaka zvakasiyana pamwechete zvinogadzira chikafu chinogutsa zvechokwadi. Shandisa zvinonaka, zvemhando yepamusoro zvigadzirwa zveiyo sandwich yako ine hutano yekuzadza kuti uve nechokwadi chekuti iwe uwane yakaenzana flavour muyero mukurumwa kwese.

"Zvaunodya zvinogona kuona kuti uchawana simba rakawanda sei kwezuva rose uye kuti unozozvikurira here pakudya," anodaro Marisa Moore, R.D., mutauriri weAmerican Dietetic Association.

Edza tuna melt, iyo yakazara ne omega 3 mabhenefiti, vitamini C, fiber, folate, uye iron.

Kana, kana uri munhu anoda nyama, enda kuna Rubheni. Zvichienzaniswa nemabikirwo echinyakare, vhezheni yedu ine mazana maviri nemakumi matatu nematatu emakori uye chetatu chemafuta. Imwezve chikafu chine hutano sarudzo iyo inogutsa chero chishuwo ikakangwa turkey kirabhu.

Chokwadi, kubika sangweji ine hutano kunotora nguva yakawanda, asi kuruma kamwe chete kweaya matatu macombos anonwisa muromo, uye iwe uchashamisika chimwe chinhu chinonaka hachidi maawa mukicheni.

Kutsvaga mamwe omega 3 mabhenefiti asi iwe haudi kuti tuna inyunguduke?

Chimiro inopa ruzivo rwakakura pane dzimwe nzira dzekuwana iyo omega 3 mabhenefiti iwe aunoda uye aunoda:

• Yakakangwa Pumpernickel Salmon Salad
• Kaviri Mustard Maple Salmon
• Akanamatira Salmoni neDill Cream uye Lemon Kasha

Ongororo ye