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Our first choice: 7 especially delicious sandwiches that are also healthy - Walla! health

2021-08-26T04:34:56.317Z


Sandwiches may be associated with children and school food, but the truth is that adults love them no less. We have collected for you the most delicious and healthy sandwiches that exist, because who has the power to cook?


  • health

  • Nutrition and diet

  • Preventive nutrition

Our first choice: 7 particularly tasty sandwiches that are also healthy

Sandwiches may be more identified with children and school food, but the truth is that adults love them no less.

We have collected for you the most delicious and healthy sandwiches that exist, because between us, who has the strength to cook now?

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  • Sandwich

  • sandwich'

  • diet

Walla!

health

Thursday, 26 August 2021, 07:21 Updated: 07:24

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Five facts about sandwiches (Walla! NEWS system)

The days are the end of August, the plague is still raging, even the children, it is terribly hot outside and we have no idea what our future will look like, even the near one.

In the midst of all this, we do not really feel like putting up a pot of meatballs or sprouting legumes, although we are convinced that this is a good idea, and entirely in the matter of a healthy and balanced diet.

We even know, for sure, that nutritious and healthy food will help us get through this challenging period better.

And yet - the energies are low.

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The solution to this situation is not to let go of everything and live on Walt and pita toast (although that too happens), but to make the most readily available and easy-to-prepare food - sandwiches - one that has real nutritional value.

Food that will replenish our batteries and provide us with vitamins, minerals, protein and dietary fiber.

Luckily for us, this is a pretty easy task to perform.

Here are 7 simple and delicious sandwiches that will give your body exactly what it needs.

Vegetable omelet in wholemeal bread

By and large - eggs are healthy (in moderation), vegetables are wonderful, and wholemeal flour is excellent - so this sandwich, certainly if you upgrade it with fresh vegetables and some tahini, is a particularly nutritious meal, one that is easy to prepare, and easy to buy outside if you are not at home And still want something healthy.

Can not be missed here.

Vegetable omelet, wholemeal pita and tomatoes (Photo: Nimrod Saunders, Nimrod Saunders)

So what's healthy about this sandwich?

Whole flours, which are rich in dietary fiber are digested and broken down in the body more slowly, which means they cause a longer feeling of satiety.

One egg, which has only 72 calories, has a decent amount of protein - a necessary component to stay seventy after a meal, and a high amount of vitamin A - a fat-soluble vitamin that helps in the growth and vision process and is necessary for the proper functioning of the immune system.

Pita with chickpeas and onions

Here, too, it is an effective solution for both those who need to close a corner at home and those who have to eat outside and do not want to fill their bodies with unhealthy things.

Pita, better of course wholemeal flour, and chickpeas together form (like any combination of legumes and grains) a complete and nutritious protein.

And the combination with onions - bounces this sandwich up a notch, not just in terms of taste.

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Chickpeas contain large amounts of iron and zinc, but the essential components are not always easily absorbed by the body.

A 2010 study published in the journal Agricultural and Food Chemistry found that sulfur compounds found in onions can improve its absorption.

Of course here too it is advisable to enrich the sandwich with additional vegetables to enrich the sandwich with dietary fiber that benefits with the digestive process, as well as important antioxidants, vitamins and minerals.

Tuna and egg sandwich

This sandwich is especially delicious and popular, easy to make and bursting with protein, so it is very suitable after a workout.

Apart from 25 grams of protein (!), A portion of tuna also provides a significant amount of many vitamins and minerals such as iron, zinc, vitamin B12, selenium and of course omega 3 fatty acids. , And upgrade it with vegetables to your liking - pickles, lettuce, tomatoes - everything goes.

classic.

Tuna sandwich (Photo: Alon Mesika, Alon Mesika)

Tahini and vegetable sandwich in the oven

The combination of whole grains and anything good in vegetables is always good, and the tahini makes it very good.

Thanks to the tahini, a sandwich is obtained with a large amount of minerals such as calcium and magnesium.

If you choose full tahini, you will increase the amount of dietary fiber.

And you will also get a variety of unsaturated fatty acids that help lower the bad cholesterol in the blood.



For this sandwich, we recommend putting vegetables weighed with olive oil and waiting in the fridge for the right moment - peppers, mushrooms, sweet potatoes, carrots, zucchini, onions or any other vegetable that excites you.

The vegetables in the sandwich increase the amount of fiber, vitamins and minerals (vitamin C is found in gamba, folic acid is found in zucchini).

Olive oil contributes to the sandwich unsaturated fatty acids.

Avocado and cherry tomatoes

Avocados contain unsaturated fats and phytosterols that help lower blood cholesterol, potassium which helps lower blood pressure, and vitamin E, which is a very beneficial antioxidant for our body.

Perfect combination.

Avocado and tomato sandwich (Photo: Dror Einav)

Tomatoes are a major source of the antioxidant lycopene, which is responsible for its bright and beautiful color and recent studies have crowned it as an acid that can reduce cardiovascular disease and prostate cancer.

Tomato also contains chlorogenic acid and beta carotene, a very powerful antioxidant, which is the building block of vitamin A that is important for vision, excellent for healthy skin and strengthens our immune system.

Sabih

Sabih - Assuming you give up frying the eggplants and go baking - is a healthy sandwich that contains a high amount of protein and fiber, a good amount of calcium and important vitamins and minerals.

The hard boiled egg contributes quality protein, the fresh vegetables contribute vitamins, minerals and antioxidants, the parsley adds folic acid and potassium.



If it is possible to convert the regular pita into a wholemeal pita, enrich the dish with additional dietary fiber.

Although the tahini adds a high amount of calories to the dish (about 50 calories per tablespoon), it also enriches the dish with iron, calcium and more.

Peanut butter and banana

And something sweet for dessert.

A peanut butter sandwich combined with a banana is one of the most delicious treats, but also a satisfying and full of energy sandwich that is great to start the day with.

Peanut butter is a source of protein, healthy fats, folic acid, dietary fiber, potassium, magnesium and antioxidants.

Bananas help recharge the body with energy, satiety and rich in fiber.

The combination of the two, in the choice of natural peanut butter without added sugar, on a slice of wholemeal or spelled flour bread that takes longer to digest and break down in the body, is a perfect and sweet combination of protein and whole carbs.

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Source: walla

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