Uzibonile iintengiso kunye noMichael Phelps. Ubone abagqatswa kwi Oyena Mlahleki mkhulu ukutya iisandwich ngelixa besendleleni eya kwincopho yempilo. Kodwa ukugqibela kwakho ukungena kwaye ubone imiqulu emide yonyawo, ibhekoni kunye nenyama yedeli, usenokuba uyazibuza, Ngaba indlela yangaphantsi isempilweni ngokwenene? Impendulo inokukothusa.
Ngenxa yokuzinikela kumgangatho kunye nokungafihli, i-Subway ngokupheleleyo unako yiba sempilweni-ingakumbi ukuba unolwazi malunga nendlela oodola ngayo kunye nobukhulu bezabelo zakho, utsho ingcali ngezondlo uLisa Young, Ph.D., umbhali we Ekugqibeleni igcwele, ekugqibeleni iSlim . Uluhlu lukaloliwe kwi icandelo lezondlo kwindawo yayo ukuba izithako zayo zesangweji azibandakanyi nayiphi na imibala ye-caramel okanye i-oyile ye-hydrogenated ngokuyinxenye kwaye ihlangene ne-Compassion in World Farming-inkokeli eyaziwayo yehlabathi jikelele kwintlalontle yezilwanyana-ukufumana iimveliso zezilwanyana kunye namafama asekuhlaleni akhathalayo. ukuzinza endaweni yokusetyenziswa kwezibulali zinambuzane kwiziqhamo zayo nemifuno.
Kodwa oku akuthethi ukuba ukutya kwakho akunako ukuphuma kwiireyile kwindawo edibeneyo yesandwich. Ngezantsi, umncinci usinceda ukuba senze ukhetho olufanelekileyo kwixesha elizayo xa sinqwenela i-Subway.
1. Yintoni endifanele ndiyitsibe kwindlela engaphantsi komhlaba ukuba ndizama ukutya ngokusempilweni?
Izithako onokuziphepha: isonka esimhlophe, pepperoni, salami, inyama yenkomo eqhotsiweyo, ham, itshizi yaseMelika, isinxibo sefama, imayonnaise, isosi yebarbecue, igalikhi iaioli, ibhekoni, isonga
Ngethamsanqa, i-Subway yitsheyini enetoni zokhetho. Ngelixa isonka esimhlophe sigcwele isodiyam (leyo yigalikhi egcadiweyo, i-ciabatta, isiTaliyane, i-Hearty Italian, i-Italian Herbs kunye ne-Cheese, i-Ultimate Cheesy Isonka seGarlic kunye nokusonga), kukho iinketho ezimbalwa zengqolowa kunye nokutya okuziinkozo okunempilo kakhulu. ababambeleyo. (Khumbula, nangona kunjalo, ukuba zonke izonka ziphezulu kwi-carbs kwaye unokuziyeka ngokupheleleyo ukuba ufuna-siya kufika ngokukhawuleza.)
Gcina i-sodium kunye neekhalori zenyama ephilileyo kunye nebomvu njenge-pepperoni, i-salami, i-ham kunye ne-bacon, u-Young ucebisa. Ukuba ufuna ukunciphisa umva, i-nix ye-American cheese kwi-odolo yakho iqulethe i-200 milligrams yesodium ngokukhonza.
Ngelishwa, akukho nto ingako onokuyenza ukwenza ezininzi isandwich kwimenyu enempilo-RIP, Ultimate Spicy Italian (730 calories, 52 grams of fat, 1,720 milligrams of sodium), Turkey kunye Bacon Guacamole (800 calories, 30 grams amafutha, i-2,070 milligrams ye-sodium) kunye ne-Ultimate Meatball Marinara (i-730 calories, i-52 grams yamanqatha, i-1,530 milligrams ye-sodium). Owu, kwaye nje ukucaca, sithetha malunga nee-intshi ezintandathu, oku kuthetha ukuba ezi zitotali zekhalori-ibhombu ubuncinane ziphindwe kabini ubude beenyawo. Yhuu .
Kukho iisosi ezineswekile kunye neekhalori ezipakishweyo kunye nezinxibo zokunqanda kwi-Subway. Tsiba i-ranch, i-mayo kunye ne-sauce ye-anyanisi emnandi (ipakisha ngokumangalisayo i-7 grams yeswekile ngokukhonza).
Ii-wraps ezibizwa ngobuchule ngegama le-tomato basil okanye isipinatshi zinokukukhohlisa ukuba ucinge ukuba zisempilweni, kodwa xa ujongisisa, ezinye zazo zimbi kakhulu kuneesendwitshi, kungakhathaliseki ukuba yeyiphi imifuno ekufutshane nesongelo okhetha ukuyitshintsha. I-Chicken kunye ne-Bacon Ranch Melt (igama lalo mfo alincedi ityala layo) kunye ne-tomato basil wrap, umzekelo? Iqulethe i-calories eyi-1,590 engenangqondo ngokupheleleyo, i-78 grams yamanqatha (i-30 yayo igcwele) kunye ne-3,930 milligrams ye-sodium. Ukubeka oku kumxholo, i American Heart Association icebisa ukuba umntu omdala ahlale phantsi kwe-2,300 milligrams ye-sodium ngosuku, kunye nethagethi efanelekileyo ewela malunga ne-1,500 milligrams.
2. Kufuneka ndifumane ntoni ukuba ndizama ukutya okunempilo kwindlela engaphantsi komhlaba?
Izithako zokuodola: iisaladi (kakuhle, ezinye zazo), inkukhu, i-turkey, imifuno, izonka ezininzi kunye ne-grain-grain, izonka ze-artisan, iviniga ebomvu yewayini, i-Vinaigrette ye-Subway, i-honey mustard, i-chipotle Southwest sauce, i-guacamole, i-Swiss cheese.
Ngokuqinisekileyo, zonke izonka ziya kuba yi-carb-y, kodwa ezinye, njenge-9-Grain Honey Oat (i-190 calories), i-9-Grain Wheat (i-calories ezili-180) kunye ne-Artisan Flatbread (iikhalori ezingama-220), kunye neenguqulelo zabo ezincinci ezithandekayo. , ube ne-330 milligrams yesodium okanye ngaphantsi kwesonka. Ngaphandle kwee-minis, uya kuba nzima ukufumana i-intshi ye-intshi ezintandathu ngaphantsi kwe-34 grams ye-carbs-kwaye ungasiqalisi kwi-foot-longs. Kodwa ukuba u-odola isangweji kwaye wenze zonke iinketho ezintle kodwa awukwazi nje hayi yiba nesonka samasi, siyakuva. Khetha iSwiss-eyona ndlela inetyuwa encinci kwimenyu.
Ukuze ugweme i-carbs ye-sandwich (ubuncinci inxalenye enkulu), yehla imenyu ukuya kwicandelo lesaladi. I salads kwi Yakhe hayi (ewe, ityhuna enemayo) iya kuba yeyona nto isempilweni, utshilo u-Young. Kodwa qaphela, imithetho emininzi efanayo yeesandwich iyasebenza kwiisaladi. I-Spicy Italian Salad ilayishwe inyama kwaye iqulethe i-23 grams yamanqatha kunye ne-1,000 milligrams ye-sodium. Iklabhu yenkukhu yaseMazantsi-ntshona yeChipotle ineekhalori ezingama-860 (le yi isaladi ), i-56 grams yamanqatha kunye ne-1,750 milligrams ye-sodium. I-Steak Club Salad ine-26 grams yamanqatha kunye ne-1,970 milligrams ye-sodium (isidlo esiphezulu kwi-sodium kwimenyu yonke ngaphandle kwezinye ze-wraps kunye ne-Turkey kunye ne-Bacon Guacamole Sandwich). Endaweni yoko, khetha i-130-calorie ye-Oven Roasted Chicken Salad, i-310-calorie ye-tuna isaladi, i-60-calorie Veggie Delight okanye i-110-calorie turkey breast salad. Khetha isinxibo esikhaphukhaphu, kwakhona, njenge-35-calorie Subway Vinaigrette.
I-Guac iqulethe amanqatha angaphezulu, kodwa amanqatha asuka kwiiavokhado asempilweni, amanqatha ayimfuneko, ngoko ke qhubeka uyiodole ukuba uyathanda, Omncinci uyongeza. Kukho uluhlu olupheleleyo lwemifuno yokongeza kwisandwich okanye isaladi kwi-Subway, njengepepper yebhanana, ioli yeoliva emnyama, i-pickle, i-bell pepper, utamatisi, i-anyanisi ebomvu kunye nekhukhamba. Layisha kwimenyu yemifuno kwaye awuyi kuphoswa yityuwa, amafutha kunye nekhalori-enzima inyama kunye nesonka osigqithise ngobulumko.
3. Xa uthandabuza, odola kwimenyu esempilweni ye-Subway
I-Subway izamile ukusinceda ngokudala i Imenyu yeFit entsha igcwele iisandwich ithi zezona zisempilweni. Oku kuyinyaniso kakhulu, kodwa akukho sizathu sokuba ube nomqulu omhlophe xa unokuwuthobela i-grain-grain, i-ham xa unokuba nenkukhu, okanye inyama yenkomo eyosiweyo xa unokuya kwi-veggie. Yityani phandle, bahlobo.
ENXULUMENEYO: Ngaba iChipotle isempilweni? Ingcali yezondlo iyakala
