U bone lipapatso le Michael Phelps. U bone bahlolisani ho Molahlehi e Moholo ka ho Fetisisa ho ja disementjhisi ha ba le leetong la ho ya sehlohlolong sa bophelo bo botle. Empa lekhetlo la ho qetela ha u kena 'me u bona meqolo e bolelele ba maoto, bacon le nama e monate, u kanna oa ipotsa, Na Subway e hlile e phetse hantle? Karabo e ka ’na ea u makatsa.
Ka lebaka la boitlamo ba boleng le ponaletso, Subway ka botlalo ka khona e-ba le bophelo bo botle—haholo-holo haeba u ela hloko hore na u odara joang le boholo ba likarolo tsa hao, ho bolela setsebi sa phepo e nepahetseng Lisa Young, Ph.D., mongoli oa Qetellong E Felletse, Qetellong Slim . Manane a metropong ea karolo ea phepo e nepahetseng ea sebaka sa eona sa hore metsoako ea eona ea sandwich ha e kenyeletse mebala ea caramel kapa oli e nang le hydrogenated le hore e sebelisane le Compassion in World Farming-e leng moetapele ea tsebahalang lefatšeng ka bophara boiketlong ba liphoofolo-ho fana ka lihlahisoa tsa liphoofolo le lihoai tsa lehae tse tsotellang. ho tšoarella sebakeng sa tšebeliso ea chefo e bolaeang likokoanyana bakeng sa litholoana le meroho ea eona.
Empa sena ha se bolele hore lijo tsa hau li ke ke tsa theoha ka har'a motsoako oa sandwich. Ka tlase, Mocha o re thusa ho etsa liqeto tse nepahetseng nakong e tlang ha re lakatsa Tsela e tsamaeang ka tlas'a lefatše.
1. Ke lokela ho tlola eng tseleng e tsamaeang ka tlas'a lefatše haeba ke leka ho ja hantle?
Metsoako eo u lokelang ho e qoba: bohobe bo bosoeu, pepperoni, salami, nama ea khomo e halikiloeng, ham, chisi ea Amerika, liaparo tsa ranch, mayonnaise, barbecue sauce, aioli ea konofolo, bacon, wraps
Ka lehlohonolo, Subway ke ketane e nang le likhetho tse ngata. Le hoja bohobe bo bosoeu bo tletse sodium (ke konofolo e halikiloeng, ciabatta, Italy, Hearty Italian, Italian Herbs and Cheese, Ultimate Cheesy Garlic Bread and wraps), ho na le likhetho tse 'maloa tsa koro le lijo-thollo tse phetseng hantle. tse nkang sebaka. (Leha ho le joalo, hopola hore mahobe ohle a na le lik'habohaedreite tse ngata 'me u ka li tlohela ka ho feletseng haeba u batla-re tla fihla ho seo haufinyane.)
Boloka sodium le lik'hilojule tsa nama e phekotsoeng le e khubelu joalo ka pepperoni, salami, ham le bacon, Young o fana ka tlhahiso. Haeba u batla ho fokotsa ho feta, nix chisi ea Amerika ho tsoa ho odara ea hau-e na le limiligrama tse 200 tsa sodium ka ho sebeletsa.
Ka bomalimabe, ha ho na lintho tse ngata tseo u ka li etsang ho etsa li-sandwich tse ngata ho menu li phela hantle-RIP, Ultimate Spicy Italian (730 lik'hilojule, 52 grams ea mafura, 1,720 milligrams ea sodium), Turkey le Bacon Guacamole (lik'hilojule tse 800, 30 grams mafura, limiligrama tse 2,070 tsa sodium) le Ultimate Meatball Marinara (lik'hilojule tse 730, ligrama tse 52 tsa mafura, limiligrama tse 1,530 tsa sodium). Oh, 'me feela ho hlaka, re bua ka li-subs tse tšeletseng, ho bolelang hore lipalo-palo tsena tsa khalori-bomo bonyane li imena habeli bakeng sa bolelele ba maoto. Whoa .
Ho na le li-sauces le li-sauces tse nang le tsoekere le lik'halori tse ngata tseo u lokelang ho li qoba ho Subway. Tlola ranch, mayo le sauce e monate ea onion (e paka ka ligrama tse 7 tse makatsang tsa tsoekere ka ho sebeletsa).
Li-wraps tse bitsoang tamati basil kapa spinach ka bohlale li ka 'na tsa u qhekella hore u nahane hore li phetse hantle, empa ha u li shebisisa, tse ling tsa tsona li mpe ho feta li-sandwich, ho sa tsotellehe hore na u khetha ho chencha ka sekoahelo sefe se haufi le meroho. The Chicken and Bacon Ranch Melt (lebitso la mohlankana enoa ha le thuse nyeoe ea lona) ka sekoahelo sa basil ea tamati, mohlala? E na le lik'hilojule tse 1,590 tse sa utloahaleng ka ho felletseng, ligrama tse 78 tsa mafura (tse 30 tsa tsona li tletse) le limiligrama tse 3,930 tsa sodium. Ho beha sena moelelong, the Mokhatlo oa Amerika oa Pelo e khothaletsa batho ba baholo ho lula ka tlase ho limiligrama tse 2,300 tsa sodium ka letsatsi, 'me sepheo se nepahetseng se oela ho limiligrama tse 1,500.
2. Ke lokela ho fumana eng haeba ke leka ho ja bophelo bo botle tseleng e tsamaeang ka tlas'a lefatše?
Lisebelisoa tsa ho odara: salate (hantle, tse ling tsa tsona), khoho, turkey, meroho, mahobe a mangata le a mangata, mahobe a matsoho, veine e khubelu ea veine, Vinaigrette ea Subway, mosetareta oa mahe a linotši, chipotle Southwest sauce, guacamole, chisi ea Switzerland
Ehlile, mahobe ohle e tla ba carb-y, empa a mang, joalo ka 9-Grain Honey Oat (likhalori tse 190), 9-Grain Wheat (likhalori tse 180) le Artisan Flatbread (lik'halori tse 220), le liphetolelo tsa bona tse nyane tse ratehang. , e na le limiligrama tse 330 tsa sodium kapa ka tlase ho lofo ka 'ngoe. Ntle le li-minis, u tla thatafalloa ho fumana moqolo oa lisenthimithara tse tšeletseng tse nang le ligrama tse ka tlaase ho 34 tsa carbs-'me u se ke ua re qalisa ka maoto a maoto. Empa haeba u reka sandwich 'me u etsa liqeto tsohle tse bohlale empa u ke ke ua khona ho etsa joalo eseng na le chisi, rea u utloa. Khetha Swiss-e leng khetho e fokolang ka ho fetisisa ea letsoai ho menu.
Ho qoba lik'habohaedreite tsa sandwich (bonyane bakeng sa boholo ba tsona), tlola lethathamong ho ea karolong ea salate. The salate ka Hae bway (ee, esita le tuna e nang le mayo) e tla ba bethe ea hau e phetseng hantle, Young o re. Empa hlokomela, melao e mengata e tšoanang ea sandwich e sebetsa ho salate. Salate ea Setaliana ea Linoko e tletse nama 'me e na le ligrama tse 23 tsa mafura le limiligrama tse 1,000 tsa sodium. Southwest Chipotle Chicken Club e na le lik'hilojule tse fetang 860 (ena ke a salate ), ligrama tse 56 tsa mafura le limiligrama tse 1,750 tsa sodium. Salate ea Steak Club e na le ligrama tse 26 tsa mafura le limiligrama tse 1,970 tsa sodium (lijo tse ngata ka ho fetisisa ka sodium lethathamong lohle ntle le tse ling tsa wraps le Turkey le Bacon Guacamole Sandwich). Ho e-na le hoo, khetha Salate ea Khoho e halikiloeng ea Oven ea 130-calorie, salate ea tuna ea lik'hilojule tse 310, Veggie Delight ea lik'halori tse 60 kapa salate ea turkey ea 110-calorie. Khetha moaparo o bobebe hape, joalo ka Subway Vinaigrette ea 35-calorie.
Guac e na le mafura a eketsehileng, empa mafura a avocado a phetse hantle, a bohlokoa, kahoo tsoela pele ho o laela haeba u ka rata, Young oa phaella. Ho na le lethathamo le feletseng la li-veggies tseo u ka li kenyang sandwich kapa salate ea hau ho Subway hape, joalo ka pelepele ea banana, mohloaare o motšo, pickles, pelepele, tamati, eiee e khubelu le likomkomere. Jara lethathamong la li-veggie 'me u ke ke ua fetoa ke nama le bohobe bo boima ba letsoai, mafura le lik'halori tseo u li fetisitseng ka bohlale.
3. Ha u belaela, odara ho tsoa ho menu ea Subway e phetseng hantle
Subway e ile ea leka ho re thusa ka ho etsa a Lenaneo le lecha la Fit e tletse li-sandwich e re ke likhetho tsa eona tse phetseng hantle. Sena ke 'nete haholo, empa ha ho na lebaka la ho ba le moqolo o mosoeu ha u ka khona ho fana ka lijo-thollo tse robong, ham ha u ka ba le khoho, kapa nama ea khomo e halikiloeng ha u ka ea veggie. Ejang ka ntle mono, metswalle.
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