Ukukhetha okungcono kunazo zonke kwezempilo emgwaqweni ongaphansi komhlaba
Abantu abazama ukunciphisa umzimba bavame ukukhetha ukudla e-Subway ngoba bacabanga ukuthi ukudla kunempilo. Izinto eziningi zemenyu yasemgwaqeni zinezondlo futhi zinciphisa kokubili amafutha nama-khalori. Kodwa akuzona zonke izinqumo zemenyu ezihle zokudla kwakho. Thola ukuthi yikuphi ukudla okune-Subway okunempilo okufanele uyidle nokuthi yikuphi ukudla okumele ugweme.
Ihlaziya Imenyu Yomgwaqo
I-Smart dieters (nezidli ezinempilo) zizohlola ulwazi lwezokudla okunomsoco ngaphambi kokuba zilandise isangweji lesitimela.
Yindlela enhle yokukhetha okuhle futhi uhlele isangweji elincane lekhalori. Kodwa kuphela uma uyala ngokuqondile nesikhwama esibekiwe ohlwini lweshidi lokudla okunomsoco. I-dieters eminingi ayinayo futhi iphutha elikhulu.
Ukwaziswa okunomsoco okuhlinzekwa e-Subway kuvame ukufaka amanani ama-sandwich ayenziwe ngesinkwa esingama-9 okusanhlamvu okusanhlamvu, ulethisi, utamatisi, anyanisi, pepper eluhlaza kanye namakhukhamba. Ayikho ushizi owengeziwe, imayonnaise, i-avocado noma inyama eyengeziwe. Ukwengeza, zonke izibalo zekhalori zingama-sandwich angu-6. Uma uthenga i-Subway Subway, udinga ukuphinda kabili amanani.
Ngakho ubala kanjani inani lekhalori yesangweji lesitimela esilungisa ngendlela oyithandayo? Iwebhusayithi ye-Subway inesithuluzi esikuvumela ukuba wenze ngokwezifiso sandwich yakho bese inikeza ngolwazi lokudla okunomsoco wale sandwich. Vele uqiniseke ukuthi uchofoze inkinobho ethi "Yenza ngokwezifiso" ngezansi kwedatha yokudla okunomsoco ohlinzekwa ngesangweji ngalinye.
Ukudla okudumile kwe-Subway
| I-Subway Veggie Delight Facts Nutrition Facts | |
|---|---|
| Ukuphakama Usayizi wesithupha-intshi (164 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 230 | |
| Ama-calories avela ku-Fat 22 | |
| Ingqikithi yamafutha 2.5g | 4% |
| I-Saturated Fat 0.5g | 3% |
| I-cholesterol 0mg | 0% |
| I-sodium 310mg | 13% |
| Ama-carbohydrates 44g | 15% |
| I-Fiber Diet 5g | 20% |
| Ama-Sugars 6g | |
| Amaphrotheni 8g | |
| I-Vitamin A 8% · I-Vitamin C 20% | |
| I-calcium 30% · I-Iron 15% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Kubantu abazama ukunciphisa isisindo, i-Veggie Delight sandwich iyisinqumo esithandwayo. Ngama-kilojoule angu-230 kuphela engaphansi kwe-intshi engama-intshi angu-6, kuyindlela ephansi ephansi yekhal. Le ngxenye inikeza amagremu amahlanu e -fiber ehamba nendlala kanye namagremu ayisishiyagalombili amaprotheni. Ibuye inikeze amagremu angama-44 ama-carbohydrate noma ama- carb net 39.
Uma uzama ukukhulisa amaprotheni akho, noma uma uvame ukulamba ngokushesha ngemva kokudla, ungase ufune ukukhetha isangweji lesitimela nge-protein eminingi.
Kunezinketho eziningana ezinempilo ezinamafutha aphilile anika amaprotheni anele ukugcina uzizwa ugcwele futhi unelisekile.
Izinketho eziphansi zeCarb esitimeleni
Uma ulandela ukudla okuphansi kwe-carbohydrate ukuze uthole impilo noma ukulahlekelwa isisindo, uzoba nokuningi okukhethwa ku-Subway. Kodwa isitifiketi sesitimela ngeke sibe enye yazo. Isinkwa esisetshenziselwa ukwenza iSwayidini siphezulu kwi-carbohydrate. Isinkwa se-carb esiphezulu se-9-Isinkwa se-Honey Oat Bread esine-43 amagremu we-carbohydrate. Isinkwa se-carb ephansi kakhulu yi-Rye Isinkwa nge-34 amagremu we-carbohydrate nama-4 amagremu we-fiber (ama-gramu angu-30 we-carb net).
Uma ufuna ukuhlala i-carb ephansi e-Subway, lalela isaladi. Iladidididididididi engaphansi komhlaba i-carbohydrate ihlanganisa:
- Isaladi ye-Tuna : 11g carbohydrate
- I-Veggie Delite Salad : 11g carbohydrate
- I-Sriracha Chicken Melt Salad : 11g i-carbohydrate
- Isishiyagalolunye esinezinyosi ezikhuniwe: I-carbohydrate engu-11g
- I-carved Turkey isaladi : i-12g carbohydrate
Khumbula ukuthi ungenza ngokwezifiso noma yisiphi isaladi noma isangweji ku-Subway. Uma uyala isaladi yakho, weqa ama-toppings we-starchy bese ugcwalisa isitsha sakho ngemifino ephansi kakhulu ye-carbohydrate efana nemifino enhle, amakhowe, kanye ne-avocado. Futhi-ke, gwema iziphuzo zoshukela kanye namacala (njengama-cookies).
Izinketho ezisempilo kunazo zonke eMenyu Yomgwaqo
Udinga umqondo ophuthumayo wesidlo se-Subway esincane kuma-khalori?
Zama enye yale mibono. Isisindo ngasinye samasentimitha angu-6 senziwe singenayo i-mayo, ayikho ushizi futhi igcwele ama-veggies amasha. Ikhalori libala ama saladi alinakho ukugqoka. Uma ungeza i-Subway Vinaigrette engeza amanye ama-khalori angu-100 nama-gramu ayi-10 amafutha. Noma umane ugqoke isaladi lakho ngeviniga ukuze ugweme amakholori engeziwe.
- Isishiyagalolunye Inkukhu Ehlutshiwe (ngesinkwa saseNtaliyane): ama-calories angu-330, ama-4.5 amagremu, ama-gram angu-22 amagremu
- I-Rotisserie Style Chicken: ama-kilojoule angu-350, ama-gram angu-6, ama-gram angu-29 amagremu
- I-Veggie Delite ( ngesinkwa esingama- 9 okusanhlamvu okusanhlamvu) ama-kilojoule angu-230, ama-gramu angu-2.5, ama-gram angu-8 amagremu
- I-Turkey Isaladi Sebele: ama-kilojoule angu-110, ama-gramu angu-2, ama-gramu angu-12 amaprotheni
- I-Subway Club isaladi: ama-kilojoule angu-140, 3.5 amagremu amafutha, amaprotheni angu-18 amagremu
- Turkey Breast and Ham Saladi: ama-kilojoule angu-110, ama-gramu angu-2, ama-gramu angu-12 amaprotheni
Izinketho ezingakhethi kunazo zonke kwiMenyu Yomgwaqo
Ucabanga ukuthi wonke umkhonto wesitimela unempilo? Cabanga futhi! Njengawo wonke amanye okudlela okusheshayo okudla, kukhona ukukhetha okunempilo nokukhetha okungewona okunempilo kwimenyu. Lezi yizinto okufanele uzigweme uma ufuna ukugcina inani lakho lekhalori uma udla ku-Subway.
- I-Footlong Chicken & Bacon Ranch Melt (ene-mayo): ama-khalori angu-1,250, ama-gram angu-68 amagugu
- I-Footlong Tuna Sandwich (ene-mayo): ama-calories angu-1,070, ama-gramu angu-62
- I-Footlong Big Philly Cheese (ene-mayo): 1110 amakholori, ama-gram angu-46
- I-Footlong i-Pastrami Melt (nge-mayo): ama-kilojoule angu-1,270, ama-gram angu-68
- I-Footlong Steak kanye ne-Cheese (nge-mayo) ama-calories angu-980, ama-gramu angu-44 amafutha
Amathiphu okudla okunempilo emgwaqeni
Sebenzisa lawa macebiso ukuze udle amakholori ambalwa ngesikhathi esizayo oya esitimeleni.
- Sebenzisa ama-toppings. Engeza ukunambitheka kusiketshezi sakho nge-toppings ephansi-calories. Engeza upelepele we-banana, ukhukhamba engeziwe, pepper eluhlaza, i-jalapeno, ama-pickle, ama-oliva noma isipinashi ngamakhalori amahlanu engeziwe noma ngaphansi. Yeqa imayonnaise (ama-khalori angu-110), ukugqoka ama-ranch (ama-calories angu-110), i-Chipotle yaseningizimu-ntshonalanga i-Sauce (amakholori angu-100), ngisho ne- guacamole (ama-calories angu-70) ukunciphisa amafutha nama-kilojoule.
- Khetha isinkwa esiphansi sekhalori. Ungakhohliswa ngamagama esinkwa ozwakala uphilile. Isinkwa sekhalori esincane kunazo zonke e-Subway empeleni isinkwa esingenamvubelo, esinamakholori angu-190. I-Honey Oat 9-Usanhlamvu Lokusanhlamvu unama-kilojoule angu-230. Lona umehluko wama-calories angu-80 uma uyala isangweji lesitimela se-footlong.
- Hlela kusengaphambili ku-intanethi. Enye yezindlela ezilula zokuqinisekisa ukuthi awuphazanyiswa ukukhethwa kwe-sandwich ephezulu e-restaurant ekudleni ukuhlela ukudla kwakho ku-intanethi. Ezingxenyeni ezihamba ngaphansi komhlaba, ungahle ulandele isidlo sasemini sokudla futhi umyalelo wakho ulungele ukukhethwa kumaminithi angu-15 emva kokuqinisekisa.
- Sebenzisa imenyu ye-Fresh Fit. Uma ungenayo isikhathi sokwenza isandwich nge-intanethi, vakashela imenyu ye-Fresh Fit bese ukhetha okukodwa imenyu yemenyu efakwe ohlwini. Eziningi zazo zinikeza cishe ama-calories angu-300 kanye namaprotheni nama-fibre ukukusiza uzizwe ugcwele isikhathi eside usuku lonke. Futhi uma uyala is sandwich njengokunconywa uzothola okubili kwezinsiza zakho zansukuzonke zezinkomo.
- Cabanga ngesitimela sokudla kwasekuseni. Iningi labantu bacabanga nge-Subway for lunch noma dinner. Kodwa ungaphinde uvakashele indawo yokudlela esheshayo yokudla kokudla kwakho ekuseni. Ama-sandwich okudla kwasekuseni angenziwa ngezifiso ukuze agcine amakholori esheke. I-Egg White and Cheese Sandwich, isibonelo, inikeza ama-calories angu-330, ama-8 amagremu amafutha, ama-gram angu-4 we-fiber nama-gram angu-20 amaprotheni.
Futhi ekugcineni, weqa i-chips ne-cookie uma ungakwazi. Ikhukhi ye-chocolate ye-chocolate izowengeza ama-calories angu-200 ekudleni kwakho kanye ne-Lays Potato Chips izokwengeza amanye ama-khalori angu-230. Phuza amanzi udle ucezu lwezithelo ekhaya ukuze ugcine isidlo sakho se-Subway esilinganiselwe ngama-khalori futhi uphilile, futhi.