Koj tau pom cov kev lag luam nrog Michael Phelps. Koj tau pom cov neeg sib tw ntawm Tus Loser Loj tshaj plaws noj cov qhaub cij thaum lawv taug kev mus rau kev noj qab haus huv. Tab sis lub sijhawm kawg koj tau nkag mus rau hauv thiab pom cov ko taw ntev, nqaij npuas kib thiab cov nqaij deli, koj yuav xav tsis thoob, Puas yog Subway ua tau zoo? Cov lus teb yuav ua rau koj xav tsis thoob.
Ua tsaug rau kev cog lus rau kev ua tau zoo thiab pob tshab, Subway kiag li ua tau noj qab nyob zoo—tshwj xeeb tshaj yog tias koj paub txog qhov koj xaj thiab koj qhov ntau thiab tsawg, hais tias tus kws qhia noj zaub mov Lisa Young, Ph.D., tus sau ntawm Thaum kawg Full, Thaum kawg Slim . Subway cov npe ntawm cov seem khoom noj khoom haus ntawm nws qhov chaw uas nws cov khoom xyaw sandwich tsis suav nrog cov xim caramel lossis qee cov roj hydrogenated thiab nws tau koom tes nrog Compassion hauv Ntiaj Teb Kev Ua Liaj Ua Teb - tus thawj coj thoob ntiaj teb tau lees paub hauv kev noj qab haus huv tsiaj - los muab nws cov khoom tsiaj thiab nrog cov neeg ua liaj ua teb hauv zos uas saib xyuas. sustainability es tsis txhob siv tshuaj tua kab rau nws cov txiv hmab txiv ntoo thiab zaub.
Tab sis qhov no tsis tau txhais hais tias koj cov zaub mov tsis tuaj yeem tawm ntawm txoj kab ntawm cov qhaub cij. Hauv qab no, Young tab tom pab peb xaiv qhov raug rau lub sijhawm tom ntej uas peb xav tau Subway.
1. Kuv yuav hla li cas ntawm subway yog tias kuv sim noj qab nyob zoo?
Cov khoom xyaw kom tsis txhob: mov dawb, pepperoni, salami, ci nqaij nyuj, nqaij npua, American cheese, ranch hnav khaub ncaws, mayonnaise, barbecue sauce, qej aioli, nqaij npuas kib, qhwv
Luckily, Subway yog ib txoj saw nrog ntau txoj kev xaiv. Thaum lub khob cij dawb tau ntim nrog sodium (uas yog cov qij ci, ciabatta, Italian, Hearty Italian, Italian tshuaj ntsuab thiab cheese, Qhov kawg Cheesy qej Cij thiab qhwv), muaj ob peb hom qoob mog thiab tag nrho cov nplej uas muaj kev noj qab haus huv ntau. hloov. (Nco ntsoov, txawm li cas los xij, tias tag nrho cov khob cij muaj cov carbohydrates siab thiab koj tuaj yeem tso tseg tag nrho yog tias koj xav tau - peb yuav tau mus sai sai.)
Txuag cov sodium thiab calories ntawm cov nqaij kho thiab liab zoo li pepperoni, salami, nqaij npua thiab nqaij npuas kib, Young qhia. Yog tias koj xav txiav rov qab ntxiv, nix American cheese los ntawm koj qhov kev txiav txim - nws muaj 200 milligrams ntawm sodium ib qho kev pab.
Hmoov tsis zoo, tsis muaj ntau yam koj tuaj yeem ua kom ntau cov qhaub cij ntawm cov ntawv qhia noj qab haus huv-RIP, Qhov kawg Spicy Italian (730 calories, 52 grams rog, 1,720 milligrams sodium), Qaib ntxhw thiab Bacon Guacamole (800 calories, 30 grams ntawm rog, 2,070 milligrams sodium) thiab Ultimate Meatball Marinara (730 calories, 52 grams rog, 1,530 milligrams sodium). Auj, thiab tsuas yog kom meej, peb tab tom tham txog rau-nti subs, txhais tau tias cov calorie-bomb tag nrho yog tsawg kawg ob npaug rau ko taw-ntev. Whoa .
Muaj qee cov qab zib thiab calorie-packed sauces thiab hnav khaub ncaws kom tsis txhob ntawm Subway ib yam nkaus. Hla lub ranch, mayo thiab qab zib dos sauce (nws ntim rau hauv ib qho xav tsis thoob 7 grams qab zib rau ib qho).
Cov ntaub qhwv uas muaj npe hu ua txiv lws suav basil lossis spinach yuav ua rau koj xav tias lawv noj qab nyob zoo, tab sis thaum koj saib ze dua, qee qhov ntawm lawv yog qhov phem tshaj cov qhaub cij, tsis hais cov zaub qhwv uas nyob ib sab koj xaiv los pauv hauv. Nqaij qaib thiab Bacon Ranch Melt (lub npe ntawm tus txiv neej no tsis pab nws rooj plaub) nrog txiv lws suav basil qhwv, piv txwv li? Nws muaj qhov tsis txaus ntseeg kiag li 1,590 calories, 78 grams roj (30 uas yog saturated) thiab 3,930 milligrams sodium. Txhawm rau muab qhov no rau hauv cov ntsiab lus, lub American Heart Association pom zoo rau cov neeg laus nruab nrab nyob qis dua 2,300 milligrams ntawm sodium ib hnub, nrog rau lub hom phiaj zoo tshaj plaws poob ntawm 1,500 milligrams.
2. Kuv yuav tau txais dab tsi yog tias kuv tab tom sim noj noj qab haus huv ntawm subway?
Cov khoom xyaw kom xaj: zaub xam lav (zoo, ib txhia ntawm lawv), nqaij qaib, qaib ntxhw, zaub, ntau- thiab tag nrho-grain breads, artisan breads, liab cawu cub vinegar, Subway vinaigrette, zib mu mustard, chipotle Southwest sauce, guacamole, Swiss cheese
Tseeb, tag nrho cov khob cij yuav yog carb-y, tab sis qee qhov, xws li 9-Grain Honey Oat (190 calories), 9-Grain Wheat (180 calories) thiab Artisan Flatbread (220 calories), thiab lawv cov qauv me me ntxim nyiam. , muaj 330 milligrams ntawm sodium los yog tsawg dua rau ib loaf. Ib cag ntawm cov minis, koj yuav nyuaj-nias kom pom 6-nti yob nrog tsawg dua 34 grams carbs - thiab tsis txhob ua rau peb pib ntawm ko taw ntev. Tab sis yog tias koj xaj cov qhaub cij thiab ua txhua qhov kev xaiv ntse tab sis koj tsis tuaj yeem cia li tsis yog muaj cheese, peb hnov koj. Xaiv Swiss-qhov tsawg tshaj qhov kev xaiv ntsev ntawm cov ntawv qhia zaub mov.
Txhawm rau zam cov carbs ntawm cov qhaub cij (tsawg kawg rau feem ntau), hla cov ntawv qhia zaub mov mus rau ntu zaub xam lav. Cov zaub xam lav ntawm Nws bway ua (yog, txawm tias tuna nrog nws cov mayo) yuav yog koj thawj koom ruam noj qab haus huv, Young hais. Tab sis ceev faj, ntau txoj cai tib yam rau cov qhaub cij siv rau cov zaub xam lav. Spicy Italian Salad yog ntim nrog nqaij thiab muaj 23 grams roj thiab 1,000 milligrams sodium. Southwest Chipotle Chicken Club muaj 860 calories (qhov no yog a zaub xam lav ), 56 grams roj thiab 1,750 milligrams sodium. Steak Club Salad muaj 26 grams roj thiab 1,970 milligrams ntawm sodium (cov zaub mov siab tshaj plaws hauv sodium ntawm tag nrho cov zaub mov ntxiv rau qee qhov qhwv thiab qaib ntxhw thiab Bacon Guacamole Sandwich). Hloov chaw, xaiv rau 130-calorie Cub Roasted Chicken Salad, 310-calorie tuna salad, 60-calorie Veggie Delight los yog 110-calorie qaib qaib mis nyias. Xaiv ib qho hnav khaub ncaws hnav, ib yam li 35-calorie Subway Vinaigrette.
Guac muaj roj ntxiv, tab sis cov rog ntawm avocados noj qab nyob zoo, tseem ceeb roj, yog li mus tom ntej thiab xaj nws yog tias koj xav tau, Young ntxiv. Muaj tag nrho cov npe ntawm cov veggies ntxiv rau koj cov qhaub cij lossis zaub xam lav ntawm Subway ib yam nkaus, xws li txiv tsawb peppers, txiv ntseej dub, pickles, tswb kua txob, txiv lws suav, dos liab thiab dib. Load up on the veggie menu and you will not miss the ntsev-, fat- and calorie-heavy meat and bread you so wisely pass on.
3. Thaum tsis ntseeg, xaj los ntawm Subway cov ntawv qhia noj qab haus huv
Subway sim pab peb los ntawm kev tsim ib qho Fresh Fit zaub mov tag nrho ntawm cov qhaub cij nws hais tias yog nws cov kev xaiv noj qab haus huv tshaj plaws. Qhov no zoo nkauj npaum li cas tiag, tab sis tsis muaj laj thawj kom muaj ib lub yob dawb thaum koj tuaj yeem muab nws rau cuaj-grain, nqaij npua thaum koj tuaj yeem muaj nqaij qaib, lossis ci nqaij nyug thaum koj tuaj yeem mus veggie. Noj tshiab tawm muaj, phooj ywg.
Hais txog: Puas yog Chipotle Healthy? Ib tug Nutritionist Weighs In
