Zoona za Zakudya zapansi pa subway, Kusankha kwa Menyu & Calories

Zabwino ndi zosankha zabwino kwambiri pa subway

Anthu omwe akuyesera kuchepetsa thupi nthawi zambiri amasankha kudya pa sitima ya pamtunda chifukwa amaganiza kuti chakudyacho ndi cha thanzi. Mitundu yambiri ya sitima zapamsewu zimakhala zathanzi komanso zimachepetsanso mafuta ndi ma calories. Koma sizinthu zonse zosankha zamtundu zabwino zomwe mumadya. Pezani malo abwino omwe amadya zakudya komanso zakudya zomwe mungapewe.

Kusanthula Menyu Yoyendayenda

Smart dieters (ndi odyetsa bwino) adzayang'anitsitsa chidziwitso cha umoyo pa intaneti asanayambe sangweji ya subway.

Imeneyi ndi njira yabwino yopangira chisankho chabwino ndikukonzekera sangweji yochepa. Koma kokha ngati mwalamula ndendende sandwich yomwe yatchulidwa pazakudya zowonjezera zakudya. Dieters ambiri satero ndipo ndi kulakwitsa kwakukulu.

Zomwe zimapatsa thanzi zopezeka pa Subway nthawi zambiri zimaphatikizapo kufunika kwa masangweji opangidwa ndi mkate wa tirigu wa 9, letesi, tomato, anyezi, tsabola wobiriwira, ndi nkhaka. Palibe tchizi, mazira, avokosi kapena nyama yowonjezera. Kuwonjezera pamenepo, ndalama zonse za kalori ndi zamasangweji 6. Ngati mumagula sitima yapansi ya footlong, mukufunika kuwirikizapo miyezo.

Ndiye kodi mumayesa bwanji kuchuluka kwa kalori ya sangweji ya subway komwe mumakonza? Webusaiti ya subway ili ndi chida chomwe chimakulolani kupanga masangweji anu ndikupatsanso zowonjezera za sangweji. Ingokhalani otsimikiza kuti dinani "Bwino Kwambiri" batani pansi pa deta yomwe ili ndi masangweji.

Chakudya Chambiri Chosambira Pansi

Kwa anthu amene akuyesera kuchepetsa thupi, sandwich ya Veggie Delight ndiyotchuka kwambiri. Pa makilogalamu 230 okha a gawo laching'ono la 6-inch, ndi njira yabwino yotsika ya cal. Gawoli limapereka magalamu asanu a zowonjezera njala ndi ma gramu asanu ndi atatu a mapuloteni. Amaperekanso makilogalamu 44 a carbohydrate kapena 39 carbon carb .

Ngati mukuyesera kulimbikitsa mapuloteni anu, kapena mukakhala ndi njala mwamsanga mutangodya, mungafune kusankha sangweji ya subway ndi mapuloteni ambiri.

Pali zosankha zambiri zathanzi ndi zakudya zowonda zomwe zimapereka mapuloteni okwanira kuti mukhale okhutira ndi okhutira.

Zosankha Zochepa za Carb pa Sitimayo

Ngati mumatsata zakudya zochepa kwambiri zamagulu kapena mankhwala olemera, mudzakhala ndi zisankho zambiri pamsewu wa subway. Koma sangweji yapansi panthaka siidzakhala imodzi mwa iwo. Mkate umene umagwiritsidwa ntchito popanga sitima yapamtunda uli ndi makapu ambiri. Chakudya chapamwamba kwambiri cha carb ndi Mkate wokwana 9 wa Zakudya Za Zakudya ndi 43 Magalamu a Zakudya Zamadzimadzi. Mkate wotsika kwambiri wa mkate ndi Rye Mkate ndi 34 magalamu a makapu ndi 4 magalamu a mchere (30 magalamu a nkhono).

Ngati mukufuna kusunga carb pa sitimayo, perekani saladi. Ma saladi otsika kwambiri a subway ndi awa:

• Saladi ya Tuna : 11g Zakudya Zamadzimadzi
• Veggie Delite Saladi : 11g Zakudya zamadzimadzi
• Sriracha Chicken Kusungunuka Saladi : 11g Zakudya
• Nkhuku Zophika Zophika Saladi : 11g Zakudya Zamadzimadzi
• Zophikidwa Turkey Turkey : Zakudya 12g zamagazi

Kumbukirani kuti mukhoza kusunga saladi kapena sandwich iliyonse pa Subway. Pamene mulamula saladi yanu, tambani zojambula zowonjezereka ndipo mudzaze mbale yanu ndi masamba ochepa kwambiri monga masamba amadyera, bowa, ndi avokosi. Ndipo ndithudi, pewani zakumwa za shuga ndi mbali (monga ma cookies).

Zosankha Zapamwamba kwambiri pa Njira Yoyendetsa Bwalo lamsewu

Mukufuna lingaliro lofulumira la chakudya chamtunda wonyamula pansi pamtunda chomwe chili ndi zotsika kwambiri?

Yesani imodzi mwa malingaliro awa. Sangweji iliyonse yamasentimita 6 imapangidwa popanda mayo, palibe tchizi komanso yodzaza nyama zatsopano. Calorie chiwerengero cha saladi sichimavala. Ngati muwonjezera pawuni ya subway Vinaigrette yikani ma calories 100 ndi 10 magalamu a mafuta. Kapenanso muzivala saladi yanu ndi vinyo wosasa kuti mupewe mafuta owonjezera.

• Nkhuku Yophika Nkhuku (pa mkate wa Italy): makilogalamu 330, 4.5 magalamu mafuta, mapuloteni 22 magalamu
• Rotisserie Style Chicken: makilogalamu 350, 6 magalamu mafuta, 29 magalamu mapuloteni
• Chotupitsa cha Veggie (pa mkate wa tirigu wa tirigu 9) ma calories 230, 2.5 magalamu mafuta, mapuloteni 8 magalamu
• Turkey Breast Saladi: 110 makilogalamu, 2 magalamu mafuta, 12 magalamu mapuloteni
• Sitima yapansi ya subway Club: Zakudya 140, 3.5 magalamu mafuta, 18 magalamu mapuloteni

• Turkey Chifuwa ndi Hamu Saladi: 110 calories, 2 magalamu mafuta, 12 magalamu mapuloteni

Zosankha Zopanda Bwino pa Menyu Yoyendetsa Bwalo lakumsewu

Taganizirani sangweji iliyonse pa Subway ndi yathanzi? Ganizirani kachiwiri! Monga chakudya chodyera chodyera, pali zosankha zathanzi komanso zosankha zowoneka bwino pa menyu. Izi ndi zinthu zomwe muyenera kuzipewa ngati mukufuna kusunga kalori yanu pamene mukudya pa Subway.

• Msuzi wa Footlong Chicken & Bacon Ranch (ndi mayo): calories 1,250, mafuta 68 gramu
• Footlong Tuna Sandwich (ndi mayo): 1,070 makilogalamu, 62 magalamu mafuta
• Mankhwala a Philly Cheese (omwe ali ndi mayo): 1110 makilogalamu, 46 magalamu a mafuta
• Mafuta a Pastrami Melt (omwe ali ndi mayo): 1,270 calories, 68 gramu mafuta
• Zakudya Zambiri Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi

Malangizo Oti Azidya Zakudya Zapansi pa Sitima Yapansi

Gwiritsani ntchito malangizo awa kuti mudye zakudya zochepa panthawi yomwe mupita kuwayendedwe.

• Gwiritsani ntchito zojambulajambula. Onjezerani kukoma ku sangweji yanu yokhala ndi calorie yochepa. Onjezerani tsabola wa banki, nkhaka zowonjezera, tsabola wobiriwira, jalapeno, pickles, maolivi kapena sipinachi kwa mafuta asanu owonjezera kapena ochepa. Dulani ma mayonesi (110 calories), zovala zamatchi (110 calories), Chipotle Kumadzulo kwa Sauce (makilogalamu 100), ndipo ngakhale guacamole (ma calories 70) kuti achepetse mafuta ndi ma calories.
• Sankhani mkate wamakono ochepa. Musanyengedwe ndi mayina a mkate omwe amveka bwino. Mkate wochepa kwambiri wa calorie pamsewu wa pamsewu kwenikweni ndiwo mkate wofiira, ndi makilogalamu 190. Tirigu Ochizira Okolola 9-Tirigu ali ndi makilogalamu 230. Imeneyi ndi kusiyana kwa makilogalamu 80 ngati mumapanga sandwich ya footway pansi.
• Konzani pasadakhale pa intaneti. Imodzi mwa njira zosavuta zowonetsetsa kuti musasokonezedwe ndi masewera a sandwich okwezeka kwambiri pa lesitilanti ndiyo kupanga chakudya chanu pa intaneti. Pa malo olowera kumtunda, mukhoza kutsogolera chakudya chamadzulo chamadzulo ndipo dongosolo lanu liri okonzeka kukatenga mphindi 15 mutatsimikiziridwa.
• Gwiritsani ntchito Menyu Yatsopano. Ngati mulibe nthawi yokonza sangweji pa intaneti, pitani ku Fitchini Yatsopano ndipo sankhani chimodzi cha zinthu zomwe mwasankha. Ambiri mwa iwo amapereka makilogalamu pafupifupi 300 pamodzi ndi mapuloteni ndi mazenera kuti athandizireni kumverera mokwanira tsiku lonse. Ndipo ngati mukulamula sandwich monga momwe mukulimbikitsira, mutenga 2 pazinthu zanu za tsiku ndi tsiku.
• Ganizirani Pansi pamsewu wa kadzutsa. Anthu ambiri amaganiza za sitima ya masana kapena chakudya chamadzulo. Koma mukhoza kuyendera malo ogulitsira zakudya mwamsanga. Masangweji a kadzutsa akhoza kusinthidwa kuti asunge makilogalamu. Sangweji Yamtundu wa Tchizi ndi Tchizi, mwachitsanzo, amapereka makilogalamu 330, 8 magalamu a mafuta, magalamu 4 a fiber ndi 20 magalamu a mapuloteni.

Ndipo potsirizira pake, tambani chips ndi coko ngati mungathe. Chokoleti cha chipatso cha chokoleti chidzawonjezera makilogalamu mazana 200 pa chakudya chanu ndipo Mazira a Potato Chips adzawonjezera makilogalamu ena 230. Imwani madzi ndikudya chidutswa cha chipatso kuchokera kunyumba kuti kusungirako galimoto yanu ya pansi pa nthaka ikhale yotsika kwambiri mu makilogalamu komanso wathanzi.