Uzibonile izikhangiso noMichael Phelps. Ubone abaqhudelana nabo Isilahleki Esikhulu bedla amasemishi ngenkathi besohambweni lwabo lokuya esicongweni sempilo. Kodwa ngesikhathi sokugcina lapho ungena futhi ubona ama-rolls amade, ubhekeni kanye nenyama ye-deli, kungenzeka ukuthi wazibuza, Ingabe i-Subway inempilo ngempela? Impendulo ingase ikumangaze.
Ngenxa yokuzinikela kwikhwalithi nokungafihli lutho, i-Subway ngokuphelele kungaba yiba nempilo-ikakhulukazi uma uqaphela ukuthi u-oda kanjani kanye nosayizi wezingxenye zakho, kusho isazi sezokudla u-Lisa Young, Ph.D., umbhali we Ekugcineni Okugcwele, Ekugcineni Slim . Subway uhlu on the ingxenye yokudla esizeni sayo ukuthi izithako zayo zesemishi azibandakanyi noma yimuphi umbala we-caramel noma amafutha e-hydrogenated kancane nokuthi ibambisene neCompassion in World Farming—umholi owaziwa kabanzi emhlabeni wonke kwezenhlalakahle yezilwane—ukuthola imikhiqizo yayo yezilwane kanye nabalimi bendawo abakhathalelayo. ukusimama esikhundleni sokusetshenziswa kwezibulala-zinambuzane ezithelweni zayo nemifino.
Kodwa lokhu akusho ukuthi ukudla kwakho akukwazi ukuphuma kumzila wesamishi. Ngezansi, i-Young isisiza ukuthi senze izinqumo ezifanele ngokuzayo lapho silangazelela i-Subway.
1. Yini okufanele ngeqe esitimeleni esingaphansi komhlaba uma ngizama ukudla okunempilo?
Izithako okufanele uzigweme: isinkwa esimhlophe, pepperoni, salami, inyama yenkomo egazingiwe, ham, ushizi waseMelika, ukugqoka kwepulazi, imayonnaise, isoso yesoso, i-garlic aioli, ubhekeni, ukugoqa
Ngenhlanhla, i-Subway iyiketango elinamathani wezinketho. Nakuba isinkwa esimhlophe sigcwele i-sodium (leyo ngugalikhi othosiwe, i-ciabatta, isiNtaliyane, i-Hearty Italian, i-Italian Herbs and Cheese, Ultimate Cheesy Garlic Bread kanye nokugoqa), kunezinketho ezimbalwa zikakolweni kanye nokusanhlamvu okuphelele okunempilo kakhulu. esikhundleni. (Kodwa-ke, khumbula ukuthi zonke izinkwa ziphezulu kuma-carbohydrate futhi ungaziyeka ngokuphelele uma ufuna-sizofika kulokho maduze.)
Londoloza i-sodium nama-calories enyama eselashiwe nebomvu njenge-pepperoni, i-salami, i-ham ne-bacon, u-Young uphakamisa. Uma ufuna ukunciphisa kakhulu, sebenzisa ushizi waseMelika kusuka ku-oda lakho—uqukethe amamiligremu angama-200 wesodium ngokuphakelwa ngakunye.
Ngeshwa, akukho okuningi ongakwenza ukuze wenze amasemishi amaningi kumenyu abe nempilo—RIP, Ultimate Spicy Italian (730 kilojoule, 52 grams of fat, 1,720 milligrams sodium), Turkey and Bacon Guacamole (800 kilojoule, 30 grams of fat). amafutha, 2,070 milligrams sodium) kanye Ultimate Meatball Marinara (730 kilojoule, 52 amagremu amafutha, 1,530 milligrams sodium). O, futhi ukuze kucace, sikhuluma ngama-intshi ayisithupha, okusho ukuthi lezi ngqikithi zamabhomu ekhalori okungenani ziphindwe kabili ubude bezinyawo. Hawu .
Kukhona amasoso agcwele ushukela kanye nekhalori kanye nezingubo zokugqoka okufanele uzigweme naku-Subway. Yeqa ipulazi, i-mayo kanye nesosi ka-anyanisi omnandi (ipakisha ngamagremu angu-7 kashukela ngokumangalisayo ngokuphakela).
Ama-wraps aqanjwe ngobuhlakani nge-tomato basil noma isipinashi angase akukhohlise ukuthi ucabange ukuthi anempilo, kodwa uma ubhekisisa, amanye awo mabi kakhulu kunamasemishi, kungakhathaliseki ukuthi ukhetha luphi ukushintshanisa ukugoqa okuncikene nemifino. I-Chicken and Bacon Ranch Melt (igama lalo mfana alisizi icala layo) ngokugoqa kwe-tomato basil, isibonelo? Iqukethe ama-calories angu-1,590 angenangqondo ngokuphelele, amagremu angu-78 wamafutha (ama-30 awo agcwele) kanye nama-milligrams angu-3,930 we-sodium. Ukubeka lokhu kumongo, i- I-American Heart Association incoma ukuthi umuntu omdala ojwayelekile ahlale ngaphansi kwamamiligremu angu-2,300 e-sodium ngosuku, okuhlosiwe okufanelekile kwehla cishe kuma-milligram angu-1,500.
2. Yini okufanele ngiyithole uma ngizama ukudla okunempilo esitimeleni esingaphansi komhlaba?
Izithako ongazi-oda: amasaladi (kahle, amanye), inkukhu, i-turkey, imifino, izinkwa eziningi nezigcwele okusanhlamvu, izinkwa ze-artisan, uviniga wewayini elibomvu, i-Vinaigrette ye-Subway, lwesinaphi uju, i-chipotle Southwest sauce, i-guacamole, ushizi waseSwitzerland
Impela, zonke izinkwa zizoba yi-carb-y, kodwa ezinye, njenge-9-Grain Honey Oat (ama-calories angu-190), i-9-Grain Wheat (ama-calories angu-180) kanye ne-Artisan Flatbread (ama-calories angu-220), nezinguqulo zabo ezincane ezithandekayo. , babe namamiligremu angu-330 e-sodium noma ngaphansi kwesinkwa ngasinye. Ngaphandle kwama-minis, uzobe ucindezelwe kanzima ukuthola umqulu wama-intshi ayisithupha ongaphansi kwamagremu angu-34 we-carbs-futhi ungaqalisi ngisho nokuqala ngezinyawo. Kodwa uma u-oda isangweji futhi wenza zonke izinqumo ezihlakaniphile kodwa awukwazi nje hhayi yidla ushizi, siyakuzwa. Khetha i-Swiss—inketho enosawoti omncane kakhulu kumenyu.
Ukuze ugweme ama-carbs wesemishi (okungenani ingxenye enkulu), yeqa imenyu uye esigabeni sesaladi. I amasaladi at Okwakhe bway (yebo, ngisho ne-tuna ene-mayo) kuzoba ukubheja kwakho okunempilo, kusho u-Young. Kodwa qaphela, imithetho eminingi efanayo yamasemishi iyasebenza kumasaladi. ISaladi Yase-Italian Enezinongo ilayishwe inyama futhi iqukethe amagremu angu-23 wamafutha kanye namamiligremu angu-1,000 e-sodium. I-Southwest Chipotle Chicken Club inama-calories angu-860 (lena yi- isaladi ), 56 amagremu amafutha kanye 1,750 milligrams sodium. I-Steak Club Salad inamagremu angu-26 wamafutha kanye nama-milligrams angu-1,970 e-sodium (ukudla okuphezulu kakhulu kwe-sodium kuyo yonke imenyu ngaphandle kwamanye ama-wraps kanye ne-Turkey ne-Bacon Guacamole Sandwich). Esikhundleni salokho, khetha i-130-calorie Oven Roasted Chicken Salad, isaladi ye-tuna engamakhalori angu-310, i-Veggie Delight engamakhalori angu-60 noma isaladi yebele ye-turkey engu-110-calorie. Khetha okokugqoka okulula, futhi, njenge-Subway Vinaigrette yamakhalori angu-35.
I-Guac iqukethe amafutha engeziwe, kodwa amafutha avela kukotapheya anempilo, amafutha abalulekile, ngakho-ke qhubeka uwa-ode uma uthanda, u-Young uyanezela. Kukhona lonke uhlu lwemifino ongayengeza kusandwich yakho noma isaladi ku-Subway futhi, njengopelepele webhanana, iminqumo emnyama, amakhukhamba, i-bell pepper, utamatisi, u-anyanisi obomvu namakhukhamba. Layisha imenyu yemifino futhi ngeke uphuthelwe inyama enosawoti, amafutha kanye nekhalori esindayo nesinkwa osidlulisele ngokuhlakanipha.
3. Uma ungabaza, oda kumenyu enempilo ye-Subway
I-Subway izamile ukusisiza ngokudala a Imenyu ye-Fit entsha egcwele amasemishi ithi izinketho zayo ezinempilo kakhulu. Lokhu kuyiqiniso kakhulu, kodwa asikho isizathu sokuba nomqulu omhlophe uma ungakwazi ukuwuhambisa ngokusanhlamvu okuyisishiyagalolunye, i-ham lapho ungathola inkukhu, noma inyama yenkomo eyosiwe lapho ungadla imifino. Yidlani nisha laphaya, bangane.
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