10 Zdravih Sendvičev, Ki Vam Pomagajo Pri Hujšanju

2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2023-12-17 14:23

Sendvič ponuja svobodo uživanja zdrave hrane na poti. Med hitenjem v službo ali na nujnem sestanku lahko ugriznete. Zdravi sendviči ne ponujajo samo prehrane, temveč lahko prispevajo tudi k izgubi teže. Za manj kalorij dobite več povračil brez ogrožanja okusa.

Tukaj je 10 zdravih sendvičev, ki lahko pomagajo pri hujšanju. Preizkusite jih z uravnoteženo prehrano med prigrizki ali zajtrkom in upoštevajte dober režim vadbe, če želite shujšati.

Kazalo

• 10 zdravih sendvičev za hujšanje
• Stvari, ki jih je treba upoštevati pri pripravi sendvičev za hujšanje

10 zdravih sendvičev za hujšanje

1. Kikirikijevo maslo in bananin sendvič

Ta sendvič vsebuje dobroto arašidovega masla in banan. Okusna je in vsebuje le 404 kalorij (1).

Sestavine

• Polnozrnat kruh - 2 rezini (138 kalorij)
• Arašidovo maslo - 1 žlica (96 kalorij)
• Narezana banana - 1 srednja (109 kalorij)
• Borovnice - 3/4 skodelice (61 kalorij)

Priprava

1. Na dve opečeni rezini kruha namažemo arašidovo maslo.
2. Rezine prelijte z rezinami banane in borovnicami.
3. Jejte jih odprtega obraza.

Prednosti za hujšanje

• Polnozrnat kruh je bogat z vlakninami, ki ponujajo sitost in nadzorujejo povečanje telesne mase (2). Polnozrnata žita povečajo čas žvečenja, kar zmanjša hitrost prehranjevanja in zmanjša vnos energije (3).
• Arašidovo maslo je bogato z beljakovinami. - 1 žlica arašidovega masla vsebuje 4 g beljakovin (4). Pomaga tudi zmanjšati tveganje za diabetes tipa 2 (5).
• Dodajanje sadja v sendviče lahko telesu zagotovi bistvene vitamine in minerale. Imajo malo kalorij in veliko vlaknin in pomagajo nadzorovati povečanje telesne mase (6).

2. Toast solata iz tune

Ta sendvič ima 380 kalorij (1). Idealno je za nasitno kosilo.

Sestavine

• Polnozrnat kruh - 2 rezini (138 kalorij)
• Tuna solata iz delikatesnega pulta - ½ skodelice (192 kalorij)
• Hladno rezani listi solate - 1 notranji list (1 kalorija)
• Majoneza (lahka, brez holesterola) - 1 žlica (49 kalorij)

Priprava

1. Vzemite skodelico solate iz tune iz lokalnega lokala.
2. Namažite ga na opečene rezine kruha.
3. Dodajte liste solate in majonezo ter uživajte v sendviču.

Prednosti za hujšanje

• Tuna je malo kalorična. - 1 oz. (28 g) vsebuje le 31 kalorij in 7 g beljakovin, kar zagotavlja sitost (7).
• Kombinacija tune s polnozrnatim kruhom je popolna, zdrava in popolna kombinacija za zajtrk. Je bogata z beljakovinami, vlakninami in zapletenimi ogljikovimi hidrati, ki ponujajo sitost (2), (3).
• Solata je izredno malo kalorij in primerna za hujšanje (8).

3. Sendvič z jagodičjim in mandljevim maslom

Jagode vsebujejo antioksidante, mandljevo maslo pa ponuja številne koristi za zdravje. Ta 318-kalorični sendvič je še ena dobra izbira prehrane (1).

Sestavine

• Polnozrnat kruh - 2 rezini (138 kalorij)
• Sveže maline - 10 (10 kalorij)
• Mandljevo maslo - 2 žlici (180 kalorij)

Priprava

1. Na eno rezino kruha izdatno namažite mandljevo maslo.
2. Na drugi pa pretlačite in namažite pasto iz svežih malin kot marmelado.
3. Rezine postavite skupaj in sendvič kuhajte 5 minut na ponvi na majhnem ognju.
4. Sendvič obrnite na sredino in postrezite, ko je enakomerno rjav.

Prednosti za hujšanje

• Maline so bogate z antioksidanti in polifenolnimi snovmi, ki lahko pomagajo zmanjšati razširjenost debelosti (9).
• Visoka vsebnost vlaknin v malinah zagotavlja sitost in doda večino obrokov (10).
• Nut butter is a healthy choice compared to normal butter. Though almond butter is high in calories, 2 tablespoons of almond butter spread contain 6 g of protein (11).
• According to studies, almond consumption could aid weight loss and reduce waist-hip circumference (12).

4. Eggplant And Mozzarella Sandwich

This one contains a host of healthy nutrients and 230 calories (1).

Ingredients

• Whole wheat bread – 2 slices (138 calories)
• Medium eggplant – 1 round slice (13 calories)
• Shredded mozzarella – 1 oz (28 g) (72 calories)
• Olive oil for drizzling
• Spinach – ½ cup (4 calories)
• Sliced tomato – 1 slice (3 calories)

Preparation

1. Apply olive oil on either surface of sliced eggplant and bake in an oven for 5 minutes.
2. Spread the mozzarella on toasted bread slices, and place the eggplant and tomato slice.
3. Close the sandwich and enjoy.

Benefits For Weight Loss

• Eggplant is extremely low in calories (13). Spinach contains 6 calories/cup (14). They make for a perfect combination along with whole wheat bread to kick-start your weight loss journey.
• Mozzarella cheese contains conjugated linoleic acid (CLA) (4.9 mg/g of fat) (15). It may reduce body fat mass in humans if taken in controlled portions (16).

5. Grilled Chicken Sandwich

The sandwich offers about 304 calories, fiber, and a host of nutrients (1).

Ingredients

• Whole wheat bread – 2 slices (138 calories)
• Salt and pepper to taste
• Grilled chicken (2 palm-sized chicken breasts) (258 calories)
• Sliced onion – 1 thin slice (4 calories)
• Sliced tomato – 1 slice (3 calories)
• Diced lettuce – 1 leaf inner (1 calorie)

Preparation

1. Grill the chicken until it is thoroughly cooked.
2. When you need a sandwich, add salt and pepper for taste and spread on one toasted bread slice.
3. Place the onion, tomato, and lettuce pieces on the other toasted slice, close the sandwich and serve.

Benefits For Weight Loss

• Grilled chicken is nutritious and contains proteins (17). Onion contains soluble fiber, which makes it great for weight loss (18).
• Lean cuts of poultry meat are high in protein, which increases thermogenesis and satiety and is beneficial for weight and fat loss when combined with salads and whole grains (19).

6. Grilled Cheese With Mushroom

This grilled cheese sandwich has 232 calories and makes for the perfect snack.

Ingredients

• Whole wheat bread – 2 slices (138 calories)
• Cheddar cheese (low-fat) – ½ cubic inch (35 calories)
• Mushrooms – ¼ cup (60 calories)

Preparation

1. Bake your mushrooms and flavor them as you see fit.
2. Later both bread slices with cheddar cheese, add the mushrooms and cook the sandwich on a grill pan without any butter. A healthy sandwich is ready.

Benefits For Weight Loss

• Cheddar cheese is a good addition to a weight loss diet as it is low in fat (20).
• The bioactive compounds in mushrooms have anti-inflammatory, anti-obesity, and antioxidative effects (21). A study on obese adults showed that people on a mushroom diet lost 3.6% more bodyweight than meat eaters (22).

7. Egg And Cheese Sandwich

Eggs pack in all the proteins you need. With just 400 calories, you also promote weight loss.

Ingredients

• Whole wheat bread – 2 slices (138 calories)
• 2 eggs – 150 calories
• Skimmed cheddar cheese – ½ cubic inch (35 calories)
• Diced green peppers
• Diced onions – 1 tablespoon (4 calories)

Preparation

1. Make an omelet on a lightly greased pan.
2. Add diced onions and peppers while cooking.
3. When done, place the omelet on a bread slice, sprinkle grated cheese, place another slice on top, and serve to eat.

Benefits For Weight Loss

• Eggs are rich in protein and have a high satiety index (23), (24). This is important to slow down the eating rate and aid weight loss.
• A study in the International Journal of Obesity showed that eating eggs for breakfast lowered BMI by 61% when combined with an energy-restricted diet (25).

8. Taco Salad Sandwich

This sandwich is nutritious and delicious and contains 348 calories.

Ingredients

• Peeled, cut mango pieces – ½ cup (68 calories)
• ¼ sliced onion (4 calories)
• Peeled, cut avocado – ¾ cup (113 g) (180 calories)
• Chopped tomato (3 calories)
• Shredded lettuce (1 calorie)
• 1 cup crumbled, baked tortilla chips (4 chips) (92 calories)
• Olive oil for drizzling
• Lime juice to taste

Preparation

1. Mix all the ingredients to make a salad.
2. Place the lettuce leaves on a bread slice, arrange the salad over the leaves, and add 2-3 tablespoons of olive oil and lime juice for taste.

Benefits For Weight Loss

• Baked tortilla chips are low in fat and a good alternative to donuts or buns (26). Use whole wheat to make your whole grain tortilla, which is high in fiber, to add bulk in your diet.
• Adding a variety of vegetables makes this sandwich healthy and wholesome and can help you lose weight.

9. Chicken And Corn Sandwich

This flavorful sandwich contains around 462 calories.

Ingredients

• A cup of cooked and sliced white meat chicken (258 calories)
• Whole wheat bread – 2 slices (138 calories)
• ¼ cup corn (35 calories)
• ¼ cup peas (30 calories)
• Oyster sauce
• Washed lettuce leaves (1 calorie)

Preparation

1. Mix the corn and peas with chicken.
2. Place a dollop on a lettuce leaf flavored with oyster sauce.
3. Sandwich this preparation with bread slices and enjoy your lunch.

Benefits For Weight Loss

• Half a cup of corn contains 35 calories (27). A hundred grams of peas contains 6 g of fiber (28). Fiber helps reduce weight by enhancing satiety.
• A study showed that green peas or legumes consumption could be effective in managing weight when combined with whole grains (29).
• Corn gluten was found to be effective in reducing weight when given to high-fat-fed rats for 4 weeks (30).

10. Chickpea Spinach Sandwich

This is one of the healthy sandwiches for weight loss. This low-calorie sandwich contains only 191 calories.

Ingredients

• Whole grain bread – 2 slices (38 calories)
• Chopped chickpeas – ½ cup (135 calories)
• Diced onion (4 calories)
• Celery – 1 tablespoon (1 calorie)
• Roasted red peppers – 2 tablespoons (5 calories)
• Fresh spinach – ½ cup (4 calories)
• Caramelized onions (4 calories)
• Salt and pepper
• Cider vinegar
• Lemon juice

Preparation

1. Lightly blend the onions, celery, and chickpeas and add salt, pepper, vinegar, and lemon juice for taste.
2. Roast the whole grain bread slices with spinach, caramelized onions, and red peppers.
3. Spread the earlier mix on the slices, and enjoy the sandwich.

Benefits For Weight Loss

• Celery and roasted red peppers are very low in calories (31), (32).
• A study showed that people who took chickpeas were 53% less likely to be obese (33). This is because chickpeas are high in protein, which induces satiety and makes you feel full for longer.

Things To Consider While Making Sandwiches For Weight Loss

• Replace normal bread with whole wheat or multigrain wheat bread as it contains fiber and has a low glycemic index and glycemic load, important factors that can help in maintaining glucose levels and aid weight loss (34).
• Add more fresh vegetables that are rich in fiber between the slices of bread to ensure that you feel full for a long time (35).
• Add lean cuts of proteins on top of the vegetable layer to increase satiety (36).
• Use healthy, low-fat spreads for the best results.

Conclusion

All of these sandwiches are excellent to boost your energy levels and metabolism and help you lose weight. These healthy alternatives curb hunger and are within your calorie budget. You can add your favorite veggies and meat and create your own spin-off of these recipes. Happy snacking!

Expert’s Answers For Readers’ Questions

Is it bad to eat sandwiches every day?

No, it is not bad to eat sandwiches every day if you plan properly and include all the nutrients needed for weight loss. Make sure to replace refined flour with whole grains and add more veggies to make it healthier.

Is paneer sandwich good for weight loss?

Low fat paneer is a good choice for weight loss. If you are a vegetarian, you can always replace animal proteins with low-fat paneer and enjoy your weight loss journey.

Can a sandwich make you fat?

If properly planned by a dietitian, having a sandwich will not make you fat. Controlling the portions and choosing the right options are key to lose weight.

Is a veg sandwich good for diet?

Yes, as long as you include colorful fresh vegetables between the bread slices, it is good for your diet. But be cautious of the grains you are using and the portion size.

Can I take Diet Sandwich?

Ni "dietnega" sendviča. Navaden sendvič lahko naredite zdravega, če rafinirana zrna nadomestite s polnozrnatimi in dodate več sveže zelenjave ter pustega kosa mesa.

36 virov

Stylecraze ima stroge smernice za nabavo in se opira na recenzirane študije, akademske raziskovalne ustanove in zdravniška združenja. Izogibamo se uporabi terciarnih referenc. Če preberete našo uredniško politiko, lahko izveste več o tem, kako zagotavljamo, da je naša vsebina točna in aktualna.

• Hranilna vrednost hrane, Ministrstvo za kmetijstvo ZDA, Služba za kmetijske raziskave.

  www.ars.usda.gov/ARSUserFiles/80400525/Data/hg72/hg72_2002.pdf

• The Role of Whole Grains in Body Weight Regulation, Advances in Nutrition, An International Review Journal, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3648751/

• Slowing bite-rate reduces energy intake: an application of the bite counter device, Journal of the American Dietetic Association, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/21802572/

• Nutritive value of Peanut butter, smooth style, without salt, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

• Long-term associations of nut consumption with body weight and obesity, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4144111/

• Health Benefits of Fruits and Vegetables, Advances in Nutrition, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/

• Nutritive value of Fish, tuna, fresh, yellowfin, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/175159/nutrients

• Nutritive value of Lettuce, cos or romaine, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/169247/nutrients

• Red Raspberries and Their Bioactive Polyphenols: Cardiometabolic and Neuronal Health Links, Advances in Nutrition, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/26773014

• Nutritive value of Raspberries, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients

• Nutritive value of almond butter, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/718480/nutrients

• The effect of almonds on anthropometric measurements and lipid profile in overweight and obese females in a weight reduction program: A randomized controlled clinical trial, Journal of Research in Medical Sciences, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4116579/

• Nutritive value of eggplant, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/169228/nutrients

• Nutritive value of spinach, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

• Conjugated Linoleic Acid (CLA) in Animal Production and Human Health, The Pennsylvania State University, College of Agricultural Sciences.

  extension.psu.edu/conjugated-linoleic-acid-cla-in-animal-production-and-human-health

• Conjugated linoleic acid reduces body fat mass in overweight and obese humans, The Journal of nutrition, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/11110851

• Nutrient composition of some raw and cooked (roasted) cuts of chicken meat, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/table/T0001/?report=objectonly

• Nutritive value of Onions, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

• The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review, Journal of The American College of Nutrition, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/15466943/

• Nutritive value of Cheese, cheddar, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients

• Anti-Obesity Effects of Medicinal and Edible Mushrooms, Nutrients, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC6278646/

• Positive effect of mushrooms substituted for meat on body weight, body composition, and health parameters. A 1-year randomized clinical trial, Appetite, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/24056209/

• Nutritive value of Egg, whole, raw, fresh, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients

• A satiety index of common foods, European Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/7498104/

• Egg breakfast enhances weight loss. International Journal of Obesity, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/

• Baked Tortilla Chips, Choose My Plate, U. S. Department of Agriculture.

  www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/totopos-de-tortilla-horneados

• Nutritive value of Corn, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/572158/nutrients

• Nutritive value of Peas, green, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients

• Pulse Consumption, Satiety, and Weight Management, Advances in Nutrition, An International Review Journal, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC3042778/

• Effect of corn gluten and its hydrolysate consumptions on weight reduction in rats fed a high-fat diet, Nutrition research and practice, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/20090885

• Nutritive value of Celery, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/169988/nutrients

• Nutritive value of Peppers, sweet, red, raw, U. S. Department of Agriculture, Agricultural Research Service.

  fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients

• The Nutritional Value and Health Benefits of Chickpeas and Hummus, Nutrients, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/

• Diet and risk of Type II diabetes: the role of types of fat and carbohydrate, Diabetologia, US National Library of Medicine, National Institutes of Health.

  www.ncbi.nlm.nih.gov/pubmed/11508264/

• Dietary Fibre and Satiety, Nutrition Bulletin, Wiley Online Library.

  onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00603. X

• Prehranske beljakovine - njihova vloga pri sitosti, energiji, izgubi teže in zdravju, The British Journal of Nutrition, Ameriška nacionalna medicinska knjižnica, Nacionalni inštitut za zdravje.

  www.ncbi.nlm.nih.gov/pubmed/23107521