Ua ʻike ʻoe i nā pāʻoihana me Michael Phelps. Ua ʻike ʻoe i nā mea hoʻokūkū ma Ka Nalo Nui ka ʻai ʻana i nā ʻāwīwī i ko lākou huakaʻi i ke olakino kiʻekiʻe. Akā ʻo ka manawa hope loa āu i komo ai a ʻike i nā ʻōwili wāwae lōʻihi, ka puaʻa a me nā ʻiʻo deli, manaʻo paha ʻoe, He olakino maoli anei ʻo Subway? Kahaha paha ka pane.
Mahalo i ka hoʻokō ʻana i ka maikaʻi a me ka ʻike, Subway loa hiki e ola kino—ʻoi loa inā ʻike ʻoe i ke ʻano o kāu kauoha ʻana a me ka nui o kāu ʻāpana, wahi a ka meaʻai meaʻai ʻo Lisa Young, Ph.D., ka mea kākau o ʻO ka hope piha, hope loa Slim . Nā papa inoa subway ma ka ʻāpana meaʻai ʻO kāna pūnaewele ʻaʻole i hoʻokomo ʻia kāna mea hana sanwiti i nā ʻaila caramel a i ʻole nā ʻaila hydrogenated hapa a ua hui pū ʻo ia me Compassion in World Farming-he alakaʻi kaulana i ka honua holoʻokoʻa i ka pono holoholona-e hoʻopuka i kāna huahana holoholona a me nā mahiʻai kūloko e mālama nei. ka hoʻomau ma mua o ka hoʻohana ʻana i ka pesticide no kāna mau huaʻai a me nā mea kanu.
Akā ʻaʻole kēia manaʻo ʻaʻole hiki i kāu meaʻai ke hele i waho o ke kaʻa ma ka hui sandwich. Ma lalo nei, ke kōkua nei ʻo Young iā mākou e hana i nā koho kūpono i ka manawa aʻe e makemake ai mākou i Subway.
1. He aha kaʻu e lele ai ma ke kaʻaahi ke hoʻāʻo nei au e ʻai i ke olakino?
ʻO nā mea e pale ai: berena keʻokeʻo, pepperoni, salama, pipi ʻala, ham, paʻakai ʻAmelika, kāʻei hānai holoholona, mayonnaise, ʻuala barbecue, kālika aioli, puaʻa, ʻōwili.
ʻO ka mea pōmaikaʻi, ʻo Subway kahi kaulahao me nā tona o nā koho. ʻOiai ua hoʻopiha ʻia ka berena keʻokeʻo me ka sodium (ʻo ia ke kālika i kālua ʻia, ciabatta, Italian, Hearty Italian, Italian Herbs and Cheese, Ultimate Cheesy Garlic Bread and wraps), aia kekahi mau koho palaoa a me ka palaoa piha i ʻoi aku ka olakino. pani pani. (E hoʻomanaʻo naʻe, he kiʻekiʻe nā berena a pau i nā kalapona a hiki iā ʻoe ke haʻalele iā lākou inā makemake ʻoe - e hele koke mākou i kēlā.)
E mālama i ka sodium a me nā calorie o nā ʻiʻo i hoʻōla ʻia a ʻulaʻula e like me ka pepperoni, salami, ham a me ka puaʻa, ʻōlelo ʻo Young. Inā makemake ʻoe e ʻoki hou aku, e nix i ka cheese ʻAmelika mai kāu kauoha—he 200 milligrams o ka sodium no ka lawelawe ʻana.
ʻO ka mea pōʻino, ʻaʻohe mea nui āu e hana ai e hana i ka nui o nā sandwiches ma ka papa kuhikuhi i ke olakino—RIP, Ultimate Spicy Italian (730 calories, 52 grams o ka momona, 1,720 milligrams of sodium), Turkey and Bacon Guacamole (800 calories, 30 grams of momona, 2,070 milligrams o ka sodium) a me Ultimate Meatball Marinara (730 calories, 52 grams o ka momona, 1,530 milligrams o ka sodium). ʻAe, a no ka maopopo ʻana, ke kamaʻilio nei mākou e pili ana i nā subs ʻeono iniha, ʻo ia hoʻi, ua pālua ʻia kēia mau calorie-bomb no ka lōʻihi o ka wāwae. Whoa .
Aia kekahi mau kīʻaha kōpaʻa a me ka calorie a me nā lole e pale aku ai ma Subway pū kekahi. E hoʻokuʻu i ka hānai holoholona, ka mayo a me ka ʻalani ʻalani ʻono (ʻo ia ka mea i hoʻopaʻa ʻia i ka 7 grams o ke kō i kēlā me kēia lawelawe).
Hiki iā ʻoe ke hoʻopunipuni i nā ʻōpala i kapa ʻia ʻo tomato basil a i ʻole spinach i ka manaʻo he olakino lākou, akā ke nānā pono ʻoe, ʻoi aku ka ʻino o kekahi o lākou ma mua o nā sandwiches, me ka nānā ʻole i ke ʻano o nā mea kanu e pili ana i nā mea kanu āu e koho ai e hoʻololi. ʻO ka Chicken and Bacon Ranch Melt (ʻaʻole kōkua ka inoa o kēia kanaka i kāna hihia) me ka ʻōpala basil tomato, no ka laʻana? Loaʻa iā ia he 1,590 calories, 78 grams o ka momona (30 o ia mea i saturated) a me 3,930 milligrams o ka sodium. No ka hoʻokomo ʻana i kēia i loko o ka pōʻaiapili, ʻo ka ʻAhahui Puʻuwai ʻAmelika paipai i ka awelika o ka makua e noho ma lalo o 2,300 milligrams o ka sodium i kēlā lā i kēia lā, me ka pahuhopu kūpono e hāʻule ana ma kahi o 1,500 milligrams.
2. He aha kaʻu e loaʻa ai inā e hoʻāʻo wau e ʻai i ke olakino ma ke kaʻaahi?
Nā mea e kauoha ai: nā salakeke (maikaʻi, kekahi o ia mau mea), ka moa, ka pipi, nā huaʻai, nā berena he nui a me ka palaoa holoʻokoʻa, nā berena akamai, ka vīnega waina ʻulaʻula, Subway vinaigrette, honey mustard, chipotle Southwest sauce, guacamole, Swiss cheese
ʻOiaʻiʻo, e lilo ana nā berena a pau i ka carb-y, akā kekahi, e like me ka 9-Grain Honey Oat (190 calories), 9-Grain Wheat (180 calories) a me Artisan Flatbread (220 calories), a me kā lākou mau ʻano liʻiliʻi nani. , loaʻa iā 330 milligrams o ka sodium a i ʻole ka liʻiliʻi i kēlā me kēia pānaʻi. Ma waho aʻe o nā mini, e paʻakikī loa ʻoe e ʻike i kahi ʻōwili ʻeono iniha me ka liʻiliʻi o 34 grams o nā carbs-a ʻaʻole hoʻi e hoʻomaka mākou i ka wāwae-lōʻihi. Akā inā ʻoe e kauoha ana i kahi sanwīwī a hana i nā koho akamai āpau akā ʻaʻole hiki iā ʻoe ke wale ʻaʻole loaʻa i ka cheese, lohe mākou iā ʻoe. E koho iā Swiss—ke koho paʻakai liʻiliʻi loa ma ka papa kuhikuhi.
No ka pale ʻana i nā kalapona o kahi sanwiti (ma ka liʻiliʻi loa no ka hapa nui), e lele i ka papa kuhikuhi i ka ʻāpana salad. ʻO ka salakeke ma ʻO kāna bway (ʻAe, ʻo ka tuna me kāna mayo) ʻo ia kāu pili olakino maikaʻi loa, wahi a Young. Akā e makaʻala, pili ka nui o nā lula like no nā sandwiches i nā salads. Hoʻopiha ʻia ka Spicy Italian Salad i ka ʻiʻo a loaʻa iā 23 grams o ka momona a me 1,000 milligrams o ka sodium. He 860 calories ko ka Southwest Chipotle Chicken Club (he a salakeke ), 56 grams o ka momona a me 1,750 milligrams o ka sodium. He 26 kalama o ka momona ka Steak Club Salad a me 1,970 milligrams o ka sodium (ʻo ka ʻai kiʻekiʻe loa i ka sodium ma ka papa kuhikuhi holoʻokoʻa ma waho o kekahi o nā ʻōpala a me ka Sandwich Turkey a me Bacon Guacamole). Akā, koho i ka 130-calorie Oven Roasted Chicken Salad, ka 310-calorie tuna salad, 60-calorie Veggie Delight a i ʻole ka 110-calorie turkey breast salad. E koho i kahi lole māmā, e like me ka 35-calorie Subway Vinaigrette.
Loaʻa i ka Guac ka momona ʻē aʻe, akā ʻo ka momona mai nā avocados he olakino, momona koʻikoʻi, no laila e hele a kauoha inā makemake ʻoe, hoʻohui ʻo Young. Aia kekahi papa inoa o nā mea kanu e hoʻohui i kāu sanwīwī a i ʻole salakeke ma Subway pū kekahi, e like me ka pepa maiʻa, ʻoliva ʻeleʻele, pickles, bele pepa, nā ʻōmato, nā aniani ʻulaʻula a me nā kukama. E hoʻouka i ka papa kuhikuhi veggie a ʻaʻole ʻoe e poina i ka ʻiʻo paʻakai, momona a me ka calorie-kaumaha a me ka berena āu i hāʻawi ai me ke akamai.
3. Ke kānalua nei, e kauoha mai ka papa kuhikuhi olakino o Subway
Ua hoʻāʻo ʻo Subway e kōkua iā mākou ma ka hana ʻana i kahi Papa koho hou Fit piha i nā sandwich e ʻōlelo ʻia ʻo kāna mau koho olakino. He ʻoiaʻiʻo loa kēia, akā ʻaʻohe kumu e loaʻa ai kahi ʻōwili keʻokeʻo ke hiki iā ʻoe ke hoʻoiho iā ia no ka ʻai ʻeiwa, ham ke loaʻa iā ʻoe ka moa, a i ʻole ka pipi ʻōpala ke hele ʻoe i ka veggie. ʻAi hou i laila, e nā hoa.
PILI: He ola kino ʻo Chipotle? Kaumaha ke kanaka Nutritionist
