Mwawona malonda ndi Michael Phelps. Mwawona opikisana nawo Wotayika Kwambiri kudya masangweji ali paulendo wawo kuti akhale wathanzi. Koma nthawi yomaliza mudalowa ndikuwona mipukutu yayitali, nyama yankhumba ndi nyama zophikira, mwina mudadabwa, Kodi metro ya Subway ndi yathanzi? Yankho likhoza kukudabwitsani.
Chifukwa cha kudzipereka ku khalidwe ndi kuwonekera, Subway kwathunthu akhoza khalani athanzi—makamaka ngati mukudziŵa mmene mumayitanitsa ndi kukula kwa magawo anu, akutero katswiri wa za kadyedwe Lisa Young, Ph.D., wolemba za Pomaliza Full, Pomaliza Slim . Mindandanda ya metro pa gawo la zakudya za malo ake kuti zosakaniza zake za masangweji siziphatikiza mtundu uliwonse wa caramel kapena mafuta ochepa a hydrogenated komanso kuti adagwirizana ndi Compassion in World Farming - mtsogoleri wodziwika padziko lonse lapansi pazabwino za nyama - kuti apeze zogulitsa zake zanyama komanso alimi amderalo omwe amasamala kukhazikika m'malo mogwiritsa ntchito mankhwala azipatso ndi ndiwo zamasamba.
Koma izi sizikutanthauza kuti zakudya zanu sizingachoke pamagulu a masangweji. Pansipa, Achinyamata akutithandiza kupanga zisankho zoyenera nthawi ina tikafuna Subway.
1. Kodi ndiyenera kulumpha chiyani panjanji yapansi panthaka ngati ndikuyesera kudya bwino?
Zoyenera kupewa: mkate woyera, pepperoni, salami, nyama yowotcha, nyama ya ng'ombe, tchizi yaku America, mayonesi, msuzi wa barbecue, adyo aioli, nyama yankhumba, wraps
Mwamwayi, Subway ndi unyolo wokhala ndi zosankha zambiri. Ngakhale mkate woyera uli wodzaza ndi sodium (ndiwo adyo wokazinga, ciabatta, Italy, Hearty Italian, Italian Herbs and Tchizi, Ultimate Cheesy Garlic Bread and wraps), pali zakudya zochepa za tirigu ndi tirigu zomwe zimakhala zathanzi. zolowa m'malo. (Kumbukirani, komabe, kuti mikate yonse ili ndi ma carbs ambiri ndipo mutha kuwasiya ngati mukufuna - tifika posachedwa.)
Sungani sodium ndi zopatsa mphamvu za nyama zochiritsidwa ndi zofiira monga pepperoni, salami, ham ndi nyama yankhumba, Young akusonyeza. Ngati mukufuna kuchepetsanso, perekani tchizi ku America kuchokera ku dongosolo lanu-muli ndi mamiligalamu 200 a sodium pa kutumikira.
Tsoka ilo, palibe zambiri zomwe mungachite kuti mupange masangweji ambiri pazakudya zabwino-RIP, Ultimate Spicy Italian (730 calories, 52 magalamu amafuta, 1,720 milligrams a sodium), Turkey ndi Bacon Guacamole (800 calories, 30 magalamu a mafuta, mamiligalamu 2,070 a sodium) ndi Ultimate Meatball Marinara (730 calories, 52 magalamu amafuta, 1,530 milligrams a sodium). O, ndipo kuti timveke momveka bwino, tikukamba za ma sub-inchi asanu ndi limodzi, kutanthauza kuti ma calorie-mabomba onsewa ndi owirikiza kawiri kutalika kwa phazi. Uwu .
Palinso maswiti odzaza shuga ndi ma calorie ndi zovala zomwe muyenera kupewa ku Subway nawonso. Dumphani famu, mayo ndi msuzi wotsekemera wa anyezi (amanyamula modabwitsa 7 magalamu a shuga pa kutumikira).
Zovala zomwe zimatchedwa tomato basil kapena sipinachi zimatha kukunyengererani kuti muganize kuti ali ndi thanzi labwino, koma mukayang'anitsitsa, zina mwazo zimakhala zoipitsitsa kuposa masangweji, mosasamala kanthu kuti ndi masamba ati omwe mumasankha kusinthana nawo. The Chicken and Bacon Ranch Melt (dzina la mnyamata uyu silithandiza mlandu wake) ndi kukulunga kwa phwetekere basil, mwachitsanzo? Lili ndi zopatsa mphamvu zokwanira 1,590, 78 magalamu amafuta (30 omwe ali odzaza) ndi mamiligalamu 3,930 a sodium. Kuti tichite zimenezi, a American Heart Association amalimbikitsa kuti munthu wamkulu azikhala pansi pa 2,300 milligrams ya sodium patsiku, ndipo chandamale chake chimakhala pafupifupi mamiligalamu 1,500.
2. Kodi ndiyenera kupeza chiyani ngati ndikuyesera kudya bwino panjanji yapansi panthaka?
Zoyenera kuyitanitsa: saladi (chabwino, ena a iwo), nkhuku, Turkey, masamba, minga-ndi-tirigu mkate, mkate waluso, vinyo wofiira vinyo wosasa, Subway vinaigrette, uchi mpiru, chipotle Southwest msuzi, guacamole, Swiss tchizi
Zedi, mikate yonse ikhala carb-y, koma ena, monga 9-Grain Honey Oat (190 calories), 9-Grain Wheat (180 calories) ndi Artisan Flatbread (220 calories), ndi matanthauzidwe awo ang'onoang'ono osangalatsa. , khalani ndi mamiligalamu 330 a sodium kapena kuchepera pa mkate uliwonse. Kupatula ma minis, mudzakhala ovuta kupeza mpukutu wa masentimita asanu ndi limodzi ndi osachepera 34 magalamu a carbs-ndipo musatipangitse kuti tiyambe kumapazi. Koma ngati mukuyitanitsa sangweji ndikupanga zisankho zonse zanzeru koma simungatero ayi khalani ndi tchizi, tikukumvani. Sankhani Swiss - njira yopanda mchere kwambiri pazakudya.
Kuti mupewe ma carbs a sangweji (makamaka nthawi zambiri), dumphani menyu kupita ku gawo la saladi. The saladi ku Ake bway (inde, ngakhale nsombayo yokhala ndi mayo) ikhala kubetcha kwanu kopatsa thanzi, Young akuti. Koma chenjerani, malamulo ambiri omwewo a masangweji amagwira ntchito ku saladi. Saladi Yokometsera ya ku Italy yodzaza ndi nyama ndipo ili ndi magalamu 23 amafuta ndi mamiligalamu 1,000 a sodium. Southwest Chipotle Chicken Club ili ndi ma calories 860 (ichi ndi saladi ), 56 magalamu amafuta ndi mamiligalamu 1,750 a sodium. Saladi ya Steak Club ili ndi mafuta okwana magalamu 26 ndi mamiligalamu 1,970 a sodium (chakudya chochuluka kwambiri cha sodium pazakudya zonse kuphatikizapo zokulunga ndi Turkey ndi Bacon Guacamole Sandwich). M'malo mwake, sankhani Saladi ya Nkhuku Yowotcha ya 130-calorie, saladi ya tuna 310-calorie, Veggie Delight ya 60-calorie kapena saladi ya 110-calorie Turkey breast. Sankhani chovala chopepuka, nanunso, ngati 35-calorie Subway Vinaigrette.
Guac ili ndi mafuta owonjezera, koma mafuta ochokera ku mapeyala ndi athanzi, mafuta ofunikira, choncho pitirirani ndikuyitanitsa ngati mukufuna, Young akuwonjezera. Pali mndandanda wamasamba omwe mungawonjezere ku sangweji kapena saladi ku Subway nawonso, monga tsabola wa nthochi, azitona wakuda, pickles, tsabola wa belu, tomato, anyezi ofiira ndi nkhaka. Lowetsani pazakudya zamasamba ndipo simudzaphonya nyama ndi mkate wolemetsa wamchere, wonenepa komanso wolemera kwambiri womwe mwapereka mwanzeru.
3. Mukakayikira, yitanitsani kuchokera ku menyu athanzi a Subway
Subway anayesa kutithandiza popanga a Mwatsopano Fit menyu yodzaza masangweji akuti ndi zosankha zake zathanzi. Izi ndi zoona kwambiri, koma palibe chifukwa chokhala ndi mpukutu woyera pamene mungathe kukhala ndi tirigu zisanu ndi zinayi, ham pamene mungakhale ndi nkhuku, kapena ng'ombe yowotcha pamene mutha kupita ku veggie. Idyani mwatsopano kunja uko, abwenzi.
Zogwirizana: Kodi Chipotle Ndi Yathanzi? Katswiri wa Nutritionist Akulemera
