Zvakanakisisa uye zvisarudzo zveutano zvakanyanyisa pasi pepasi
Vanhu vari kuedza kuderedza uremu vanowanzosarudza kudya paSwayiresi nokuti vanofunga kuti chikafu chacho chine utano. Nzira dzakawanda dzepasi pekugadzira zvinhu zvezvinhu zvakakosha uye dzakaderera mumafuta nemafuta. Asi kwete zvose zvinosarudzwa pamenyu zvakanaka kune kudya kwako. Tsvaga kuti zvipi zvitsva zvekudya zvepasi pekudya zvekudya uye izvo zvikafu zvekudzivirira.
Kuongorora Inzira Yenharaunda
Smart dieters (uye vanodya zvine utano) vachatarisa ruzivo rwekudya kwekudya paIndaneti vasati varaira sandwichiti rezasi.
Iyi nzira yakanaka yekuita sarudzo yakanaka uye kuronga sandwich yakaderera-calorie. Asi chete kana iwe ukarongedza chaizvo sandwich inorongwa pane kudya kwekudya chokwadi. Vakawanda dieters havaiti uye ichocho chikanganiso chikuru.
Utano hwehutano hwakapiwa paMugwagwa unowanzosanganisira kukosha kwemaswisikwi akaitwa nechingwa chegorosi 9, gorosi, tomate, anyanisi, pepper yegorosi, uye makomkomini. Hapana cheki yakawedzerwa, mayonnaise, avocado kana imwe nyama. Mukuwedzera, yose yekoriyamu inowanikwa ndeye "sandwiches" 6. Kana uchitenga pasi pepasi pepasi, iwe unoda kuwedzera maitiro.
Saka iwe unoverenga sei koriori kuwanda kweSwisi yeSwendo yakagadzirirwa nenzira yaunofarira? Iwe webhusaiti yepasi pevhu ine chigamba chinokubvumira kuti ushandise sandwich yako uye unopa ruzivo rwekudya kune sandwich. Ingova nechokwadi chekutora bhokisi re "Customize Yours" pasi pemutsetse wekudya wakapiwa sandwich rimwe nerimwe.
Inharaunda iri pasi pekudya
| Subway Veggie Kunakidza Nutrition Facts | |
|---|---|
| Serving Size 6-inch sub (164 g) | |
| Per Serving | % Daily Value * |
| Zvinyorwa 230 | |
| Maoriro anobva kuFat 22 | |
| Zvose Fat 2.5g | 4% |
| Saturated Fat 0.5g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 310mg | 13% |
| Carbohydrates 44g | 15% |
| Dhiyabhorosi Fiber 5g | 20% |
| Shuga 6g | |
| Protein 8g | |
| Vitamini A 8% · Vitamin C 20% | |
| Calcium 30% · Iron 15% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Kune vanhu vari kuedza kuderedza uremu, sandwich Veggie Delight isarudzo yakakurumbira. Pasi 230 makorikiti e-6-inch sub, ndiyo yakasarudzika yakasarudzwa. Iyi inopa ma gramu mashanu ehotera -busting fiber uye maseregiramu masere emaprotheni. Inopawo magiramu 44 emakinhydrate kana 39 net carbs .
Kana uri kuedza kukurudzira mapuroteni ako kudya, kana kuti iwe unowanzova nenzara zvakare nguva pfupi mushure mekudya, ungada kusarudza sandwisi yepasi pepasi neprotein yakawanda.
Kune hutano hwakasiyana-siyana hwakanaka nemhuka dzakaonda dzinopa mapuroteni akakwana kuti ugare uchinzwa wakakwana uye uchigutsikana.
Low Carb Options paMugwagwa
Kana iwe uchitevera zvokudya zvakaderera zve-carbohydrate yehutano kana kurasikirwa, unenge uine zvakawanda zvokusarudza paSwayiresi. Asi sandwichiti yepasi pepasi haisi kuzova imwe yei. Chikafu chinoshandiswa kugadzira Subway chinokwidzika mumakrohydrate. Iyo yepamusoro yakagadzirwa nekarubhi ye-9-Mafuta Oat Bread ne 43 gramu e-carbohydrate. Chingwa chepasi chakaderera chiri Rye Bread ne 34 gramu e-carbohydrate uye 4 gramu ye fiber (30 gm net net carb).
Kana iwe uchida kuramba uchitsika carb paMugwagwa, ita urusi. Iyo yakaderera zvikuru yemarbohydrate Subway salads inosanganisira:
- Tuna Saladi : 11g ghydrohydrate
- Veggie Delite Salad : 11g ghydrohydrate
- Sriracha Chicken Melt Salad : 11g Ghydroidhyr
- Ovhiri Yakakangwa Chicken Saladi : 11g Ghydrohydrate
- Yakavezwa Turkey Murasi : 12g ghydrohydrate
Yeuka kuti iwe unogona kuchinja chero saradi kana sandwich paSway. Apo iwe unorayira saladhi yako, tya chikafu chechigamba uye uzadze ndiro yako neyakadzika yeakaginijidhi yemiriwo semidhero yemwoyo, mushwa, uye avocado. Uye zvechokwadi, dzivisa zvinwiwa zvesukari uye mativi (sekiki).
Zvimwe Zvinyoro Zvokudya Pasi peMugwagwa Menyu
Unoda pfungwa yekukurumidza kwekudya kwepasi pepasi iyo yakaderera mumakori?
Edza imwe yemashoko aya. Sandeji imwe neimwe ye-6-inch inoitwa isina mayo, kwete cheese uye izere zvevggies itsva. Calori inowanikwa yehadhidi haina kupfeka. Kana iwe uchiwedzera gwara remugwagwa Vinaigrette uwedzere imwe makori zana uye 10 gm emafuta. Kana kuti tongopfeka saladhi yako newaini yegaini kuti usapinda makirogiramu akawedzerwa.
- Ovhiri Yakakangwa Chicken (pamusoro pechingwa cheItaly): 330 makori, 4.5 gramu mafuta, 22 gramu protein
- Rotisserie Style Chicken: 350 makoriro, 6 gramu mafuta, 29 gramu protein
- Veggie Delite (pa-9-gorosi chingwa chegorosi) 230 makori, 2.5 gramu mafuta, 8 gramu mapuroteni
- Turkey Breast Saladi: 110 makoriori, 2 gramu mafuta, 12 gramu mapuroteni
- Subway Club Saladi: 140 makorikori, 3.5 gramu mafuta, 18 gramu protein
- Turkey Breast uye Ham Saladi: 110 makoriori, 2 gramu mafuta, 12 gramu mapuroteni
Zvisarudzo zvisingakoshi paMugwagwa weMugwagwa
Funga sandwich imwe neimwe paSwayire ine utano? Funga futi! Kungofanana nemamwe ose ezvokudya zvekudya zvinokurumidza, kune zvisarudzo zvine utano uye zvisarudzo-zvisingasarudze pamenyu. Izvi ndizvo zvinhu zvinofanira kudzivirirwa kana iwe uchida kuchengetedza kalori yako yekutarisa kana uchidya paSway.
- Footlong Chicken & Bacon Ranch Melt (ine mayo): 1,250 makori, 68 gramu mafuta
- Footlong Tuna Sandwich (ine mayo): 1,070 makoriori, 62 magamu mafuta
- Pfupi Pakati Pfupi Philly Cheese (ine mayo): 1110 makori, 46 gramu mafuta
- Footlong Pastrami Melt (ine mayo): 1,270 makori, 68 gramu mafuta
- Footlong Steak uye Cheese (ine mayo) 980 makorikori, 44 magamu emafuta
Mazano Okudya Utano Munharaunda
Shandisa izvi mazano kuti udye mazana emakirori panguva inotevera unoenda kuSwayiresi.
- Shandisa zvinyorwa zvekutipa. Wedzera flavheri kune sandwich yako nechose-calori toppings. Wedzera pepiramu yebhanki, makomkoni akawedzerwa, tsvuku tsvuku, jalapeno, pickle, maorivhi kana sipinashi kune mamwe mairi mashanu emakoriki kana kuti pasi. Dzoka mayonnaise (110 makorikori), zvipfeko zvekupfeka (110 makorikori), Chipotle Southwest Sauce (100 makoriori), uye kunyange guacamole (70 makoriori) kuderedza mafuta uye makori.
- Sarudza chingwa chakakwana-koriori. Usanyengerwa nemazita echingwa zvinonzwika zvine utano. Chikafu checheori chakanyanya kuderera paMugwagwa ndechechokwadi chikafu chechingwa, ine makori 190. Uchi Oat 9-Gorosi Girasi ine 230 makori. Ndiyo musiyano wemakorikori makumi mapfumbamwe kana iwe ukarayira sandwich Subway soroji.
- Raira nguva pfupi paIndaneti. Imwe yenzira dzakaoma yekuita nechokwadi kuti hausi kukanganiswa ne-high-calorie sandwich zvisarudzo panzvimbo yokudyira ndeyekuraira kudya kwako paIndaneti. Pazvikamu zvepasi penzira, iwe unogona kutarisa kudya kwemasikati uye kudya kwako kwakagadzirira kutsvaga mumaminitsi gumi nemashanu mushure mekusimbiswa.
- Shandisa Fresh Fit menu. Kana iwe usina nguva yekugadzira sandwich online, enda kuFaiti Fit menu uye sarudza imwe yezvinhu zvezvinhu zvakanyorwa. Vakawanda vavo vanopa makirogiramu mazana matatu pamwe chete nemapurotini uye fiber kuti ikubatsire kunzwa wakakwana kwenguva yakawanda zuva rese. Uye kana iwe ukarayira sandwich sezvawakakurudzirwa iwe uchawana 2 zvekushanda kwako kwezuva nezuva yezvipfukutu.
- Funga nezvekufambisa gwara rekudya kwekudya. Vanhu vazhinji vanofunga nezveGwagwa rekudya kwemasikati kana kudya kwemanheru. Asi iwe unogonawo kushanyira maresitorendi anokurumidza kukurumidza kudya kwemanheru ako. Zvokudya zvemasikati zvingangodaro zvinogona kugadziriswa kuchengetedza makorikori mukutarisa. Hungu White White uye Cheese Sandwich, somuenzaniso, inopa 330 makorikori, 8 magamu emafuta, 4 gramu e fiber uye 20 gramu eprotini.
Uye pakupedzisira, tya chips uye cookie kana uchikwanisa. Chokoti chip cookie inowedzera mazana maviri emakirori kune kudya kwako uye Layat Chips Zvimwe zvinowedzera mamwe 230 maoriyori. Inwa mvura uye udye chimedu chemichero kubva kumba kuti uchengetedze gwara rako reSwayidhi rakaderera mumakori uye uine utano, zvakare.