Iwe wakaona kushambadzira naMichael Phelps. Wakaona vanokwikwidza Mukurusa Mukurusa kudya masangweji vachiri parwendo rwavo rwepamusoro pehutano. Asi nguva yekupedzisira pawakapinda ukaona marefu-refu-makumbo, bhekoni uye nyama yekudya, unogona kunge wakashamisika, Subway ine hutano here? Mhinduro yacho inogona kukushamisa.
Nekuda kwekuzvipira kune mhando uye pachena, Subway zvachose anogona iva neutano hwakanaka—kunyanya kana uchiziva nezvekuhodha kwaunoita uye hukuru hwezvikamu zvako, anodaro nyanzvi yezvekudya Lisa Young, Ph.D., munyori we Pakupedzisira Yakazara, Pakupedzisira Slim . Subway rondedzero pa chikamu chekudya yesaiti yayo iyo sangweji zvigadzirwa hazvibatanidze chero caramel coloring kana zvishoma hydrogenated oiri uye kuti yakabatana neCompassion in World Farming - mutungamiri anozivikanwa wepasirese wekuchengetedza mhuka - kuti awane zvigadzirwa zvemhuka uye nevarimi veko vane hanya nazvo. kuenderera mberi pachinzvimbo chekushandiswa kwemishonga yezvipembenene kumichero yayo nemiriwo.
Asi izvi hazvireve kuti kudya kwako hakugone kubva panjanji pamubatanidzwa wesangweji. Pazasi, Mudiki ari kutibatsira kuita sarudzo dzakanaka nguva inotevera patinenge tichishuva Subway.
1. Chii chandinofanira kusvetuka panjanji kana ndichiedza kudya zvine hutano?
Zvekudya zvekudzivisa: chingwa chichena, pepperoni, salami, nyama yemombe yakagochwa, ham, American cheese, ranch dressing, mayonnaise, barbecue sauce, garlic aioli, bacon, wraps
Neraki, Subway iketani ine matani esarudzo. Nepo chingwa chichena chakazara nesodium (ndiyo gariki yakakangwa, ciabatta, Italian,Hearty Italian, Italian Herbs and Cheese, Ultimate Cheesy Garlic Bread and wraps), pane mashoma egorosi uye zviyo zvingasarudzwa zvine hutano. zvinotsiva. (Rangarira, zvisinei, kuti zvingwa zvese zvakakwirira mucarbs uye unogona kuzvirega zvachose kana uchida-tichasvika ikoko munguva pfupi.)
Sevha iyo sodium uye macalorie ezvakarapwa uye zvitsvuku nyama senge pepperoni, salami, ham uye bhekoni, Young anoratidza. Kana iwe uchida kuderedza zvakare, nix American cheese kubva kune yako odha-ine 200 milligrams yesodium pakushumira.
Zvinosuruvarisa, hapana zvakawanda zvaunogona kuita kuti uite masangweji akawanda pamenyu ane utano-RIP, Ultimate Spicy Italian (730 makorikori, 52 gramu emafuta, 1,720 milligrams ye sodium), Turkey uye Bacon Guacamole (800 makorikori, 30 gramu ye mafuta, 2,070 milligrams ye sodium) uye Ultimate Meatball Marinara (730 macalorie, 52 gramu emafuta, 1,530 milligrams yesodium). Ah, uye kungojeka, tiri kutaura nezve matanhatu-inch subs, zvichireva kuti aya macalorie-bhomba akakwana akapetwa kaviri kune tsoka-kureba. Whoa .
Kune mamwe mashuga uye calorie-packed sosi uye mapfekero ekudzivirira paSubway zvakare. Svetuka purazi, mayo uye muto unonaka wehanyanisi (inotakura mune zvinoshamisa magiramu manomwe eshuga pakushumira).
Zviputi zvinodaidzwa zvine hungwaru zita rekuti tomato basil kana sipinachi zvinogona kukunyengedza kuti ufunge kuti vane hutano, asi kana ukanyatsotarisisa, mamwe acho anotonyanya kuipa kupfuura masangweji, zvisinei kuti ndeupi miriwo-yakatarisana nekuputira yaunosarudza kuchinjana nayo. Iyo huku uye Bacon Ranch Melt (zita remurume uyu haribatsiri nyaya yaro) nematomatisi basil kuputira, semuenzaniso? Iine zvisinganzwisisiki 1,590 makorikori, 78 gramu emafuta (30 ayo akazara) uye 3,930 milligrams ye sodium. Kuti uise izvi muchirevo, iyo American Heart Association inokurudzira kuti munhu mukuru agare ari pasi pe2,300 milligrams yesodium pazuva, nechinangwa chakanaka chinodonha kusvika mamirigiramu 1,500.
2. Chii chandinofanira kuwana kana ndichiedza kudya zvine hutano pachiteshi chepasi pevhu?
Ingredients kuodha: salads (zvakanaka, mamwe acho), huku, turkey, miriwo, akawanda-uye yakazara-zviyo chingwa, artisan chingwa, tsvuku waini vhiniga, Subway vinaigrette, uchi hwemasitadhi, chipotle Southwest muto, guacamole, Swiss cheese.
Chokwadi, zvingwa zvese zvichave carb-y, asi zvimwe, se9-Grain Honey Oat (190 makorikori), 9-Grain Gorosi (180 makorikori) uye Artisan Flatbread (220 makorikori), uye yavo inoyevedza madiki shanduro. , vane 330 milligrams yesodium kana kuti shoma parofu. Kunze kweminis, iwe unenge wakaoma-kumanikidzwa kuwana matanhatu-inch roll ine isingasviki 34 gramu ye carbs-uye usatombotiita kuti titange pamakumbo-kureba. Asi kana iwe uri kuodha sandwich uye kuita sarudzo dzese dzakangwara asi haugone kungoita kwete iva nechizi, tinokunzwa. Sarudza Swiss - ishoma ine munyu sarudzo pane menyu.
Kuti udzivise macarbs e sandwich (kunyanya kune chikamu chikuru), svetuka pasi menyu kune chikamu chesaladhi. The salads pa Yake bway (ehe, kunyangwe tuna ine mayo) ichave yako ine hutano kubheja, Young anodaro. Asi chenjerera, mitemo yakawanda yakafanana ye sandwiches inoshanda kune saladhi. Iyo Spicy Italian Salad inotakurwa nenyama uye ine 23 gramu emafuta uye 1,000 milligrams yesodium. Iyo Southwest Chipotle Chicken Club ine whopping 860 calories (iyi i saladhi ), 56 magiramu emafuta uye 1,750 milligrams yesodium. Iyo Steak Club Salad ine magiramu makumi maviri nematanhatu emafuta uye 1,970 milligrams yesodium (chikafu chepamusoro musodium pane iyo menyu yese kunze kwekumwe kwekuputira uye Turkey neBacon Guacamole Sandwich). Pane kudaro, sarudza 130-calorie Oven Roasted Chicken Salad, 310-calorie tuna saladi, 60-calorie Veggie Delight kana 110-calorie turkey breast salad. Sarudza kupfeka kwakareruka, zvakare, se35-calorie Subway Vinaigrette.
Guac ine mamwe mafuta, asi mafuta anobva kumaavocado ane hutano, akakosha mafuta, saka enda mberi uye uodhare kana uchida, Vechidiki vanowedzera. Pane rondedzero yakazara yevheji yekuwedzera kune sandwich yako kana saladhi paSubway zvakare, senge mhiripiri yebhanana, maorivhi matema, pickles, bhero mhiripiri, matomatisi, dzvuku hanyanisi uye magaka. Takura pane veggie menyu uye hauzopotsa munyu-, mafuta- uye calorie-inorema nyama nechingwa chawakapfuudza nehungwaru.
3. Kana usina chokwadi, odha kubva kune Subway's hutano menyu
Subway yakaedza kutibatsira nekugadzira a Fresh Fit menyu izere nemasangweji inoti ndiwo maitiro ayo ane hutano. Izvi ndezvechokwadi chaizvo, asi hapana chikonzero chekuve nemupumburu muchena kana iwe uchikwanisa kuzviisa kune mapfumbamwe-zviyo, ham kana iwe uchinge uine huku, kana nyama yemombe yakagochwa paunokwanisa kuenda veggie. Idya zvinyoro kunze uko, shamwari.
