Khalani ndi Sandwichi Yathanzi Lamasana

Zamkati

• Zakudya zochepa zathanzi zimakwaniritsa zofuna za moyo wotanganidwa ngati sangweji yathanzi-ndizosavuta kupanga ndikunyamula, ndipo zimadzaza mwachangu.
• Yesani kusungunuka kwa tuna, komwe kumakhala ndi ma omega 3 maubwino, vitamini C, fiber, folate, ndi iron.
• Mukufuna maubwino ena omega 3 koma simukufuna kusungunuka kwa tuna?
• Onaninso za

Zakudya zochepa zathanzi zimakwaniritsa zofuna za moyo wotanganidwa ngati sangweji yathanzi-ndizosavuta kupanga ndikunyamula, ndipo zimadzaza mwachangu.

Koma ngakhale tchizi cha Turkey ndi lowfat pa tirigu ndi chisankho chosavuta komanso chathanzi, kudya tsiku lililonse kumatha kukhala kotopetsa. Chinsinsi chobweretsa chisangalalo ku chakudya chanu chamasana? Ingowonjezerani kutentha. Kusungunuka kosiyanasiyana palimodzi kumapangitsa chakudya chokhutiritsa. Gwiritsani ntchito zopangira zokoma, zapamwamba kwambiri pakudzaza sangweji yanu yathanzi kuti muwonetsetse kuti mukumva kukoma komweko pakuluma kulikonse.

"Zomwe mumadya zimatha kudziwa kuchuluka kwa mphamvu zomwe mudzakhala nazo tsiku lonselo komanso ngati mudzadya kwambiri pakudya," akutero Marisa Moore, RD, mneneri wa American Dietetic Association.

Yesani kusungunuka kwa tuna, komwe kumakhala ndi ma omega 3 maubwino, vitamini C, fiber, folate, ndi iron.

Kapena, ngati ndinu wokonda nyama, pitani ku Reuben. Poyerekeza ndi maphikidwe achikhalidwe, mtundu wathu uli ndi ma calories ochepa 223 ndipo gawo limodzi mwa magawo atatu amafuta. Njira ina yazakudya zopatsa thanzi yomwe ingakhutiritse chikhumbo chilichonse ndi kalabu yowotcha ya Turkey.

Zachidziwikire, kuphika sangweji wathanzi kumatenga nthawi yochulukirapo, koma kuluma kamodzi kwama combos atatu othira pakamwa, ndipo mudzadabwa china chake chokoma sichimafuna maola kukhitchini.

Mukufuna maubwino ena omega 3 koma simukufuna kusungunuka kwa tuna?

Maonekedwe imapereka chidziwitso chabwino panjira zina zopezera ma omega 3 omwe mukufuna komanso omwe mukufuna:

• Saladi ya Pumpernickel Salmon Yokazinga
• Salimoni Yachiwiri Yampiru
• Salmon Yophikidwa ndi Dill Cream ndi Lemon Kasha

Onaninso za