Waxaad ku aragtay xayaysiisyada Michael Phelps. Waxaad aragtay tartamayaasha Khasaaraha Ugu Wayn cunista sandwich-ka inta ay u socdaalayaan si ay caafimaadkoodu ugu sareeyo. Laakin markii ugu dambeysay oo aad gudaha soo gasho oo aad aragto duubka cagaha dheer, hilib doofaar iyo hilib, waxaa laga yaabaa inaad is weydiisay, Jidka dhulka hoostiisa mara ma caafimaad qabaa? Jawaabtu waxa laga yaabaa in aad la yaabto.
Waad ku mahadsan tahay ballanqaadka tayada iyo hufnaanta, Tareenka dhulka hoostiisa mara gabi ahaanba karaa caafimaad qab-gaar ahaan haddii aad ka warqabto sida aad u dalbato iyo cabbirka qaybtaada, ayay tiri nafaqeeyaha Lisa Young, Ph.D., qoraaga Ugu dambeyntii Full, Ugu dambeyntii Slim . Liisaska tareenka dhulka hoostiisa mara ee ku yaal qaybta nafaqada Goobteeda in maaddooyinka sandwich-ka aysan ku jirin wax midabaynta karamell ama saliid qayb ahaan hydrogenated ah iyo in ay iskaashi la samaysay naxariista Beeraha Adduunka - hogaamiye caalami ah oo si weyn loo aqoonsan yahay daryeelka xayawaanka - si ay u helaan wax soo saarka xayawaanka iyo beeralayda maxalliga ah ee daneynaya waaritaanka halkii laga isticmaali lahaa sunta cayayaanka miraha iyo khudaarta.
Laakiin tani macnaheedu maaha in cuntadaadu aanay ka bixi karin biraha ku yaal wadajirka sandwich. Hoosta, dhallinyaradu waxay naga caawinaysaa samaynta doorashooyinka saxda ah marka xigta ee aan u hamuumayno Tareenka dhulka hoostiisa mara.
1. Maxaan ku dhaafaa tareenka dhulka hoostiisa mara haddii aan isku dayayo inaan cunto caafimaad qabo?
Waxyaabaha ay ka kooban tahay in laga fogaado: rootiga cad, basbaaska, salami, hilib lo'aad oo duban, ham, jiis Mareykan ah, labiska ranch, majones, maraqa barbecue, toonta aioli, hilib doofaar, duub
Nasiib wanaag, Subway waa silsilad leh fursado badan. Iyadoo rootiga cad ay ka buuxaan soodhiyam (taasi waa toonta dubay, ciabatta, Talyaani, Talyaani, Dhir Talyaani ah iyo Jiis, Rooti Farmaajo Gaar ah iyo duub), waxaa jira dhowr ikhtiyaar oo sarreen-ka-koob ah iyo hadhuudh dhan oo aad u caafimaad badan. beddelka. (Xusuusnow, in kastoo, in rootiga oo dhan ay ku badan yihiin karbohaydraytyo, waadna iska dhaafi kartaa gabi ahaanba haddii aad rabto-mar dhow ayaan heli doonnaa.)
Badbaadi soodhiyamka iyo kalooriyooyinka la daaweeyay iyo hilibka cas sida pepperoni, salami, ham iyo hilib doofaar, Young ayaa soo jeedinaysa. Haddii aad rabto in aad dib u sii jarto, nix American cheese ka dalabkaaga - waxa ay ka kooban tahay 200 milligaraam oo sodium ah adeeg kasta.
Nasiib darro, ma jiraan wax badan oo aad sameyn karto si aad u sameyso sandwiches badan oo ku yaal liiska caafimaadka leh-RIP, Ultimate Spicy Italian (730 calories, 52 garaam oo dufan ah, 1,720 milligram oo sodium ah), Turkiga iyo Bacon Guacamole (800 calories, 30 garaam oo ah dufan, 2,070 milligaraam oo sodium ah) iyo Ultimate Meatball Marinara (730 kalori, 52 garaam oo baruur ah, 1,530 milligaraam oo sodium ah). Oh, oo kaliya si loo caddeeyo, waxaan ka hadlaynaa lix-inch subs, taasoo la macno ah wadarta kaloori-bambaanooyinka ayaa ugu yaraan labanlaabantay cagaha dheer. Yaa .
Waxa jira suugo sokor leh iyo kaloriyo ka buuxaan iyo dhaymo si looga fogaado sidoo kale tareenka dhulka hoostiisa mara. Ka bood beerta, majoga iyo maraqa basasha macaan (waxay ku shubtaa 7 garaam oo sonkor ah oo la yaab leh qaadasho kasta).
Duubyada si xariif ah loogu magacaabay basil yaanyo ama isbinaaj ayaa laga yaabaa inay ku khiyaaneeyaan inaad u malaynayso inay caafimaad qabaan, laakiin markaad si dhow u eegto, qaar ka mid ah ayaa dhab ahaantii ka sii xun sanwijiyeyaasha, iyada oo aan loo eegin nooca khudradda ku xigta ee aad doorato inaad ku beddelato. Digaagga iyo Bacon Ranch Melt (magaca ninkani kama caawinayo kiiskiisa) oo leh duub basil yaanyo ah, tusaale ahaan? Waxay ka kooban tahay 1,590 kalori oo aan macquul ahayn, 78 garaam oo baruur ah (30 ka mid ah waa la dheregsan yahay) iyo 3,930 milligaraam oo sodium ah. Si tan loo geliyo macnaha guud, the Ururka Wadnaha ee Maraykanka waxay ku talinaysaa celceliska dadka qaangaarka ah inay ka hooseeyaan 2,300 milligaraam oo sodium ah maalintii, iyadoo bartilmaameedka ugu habboon uu hoos ugu dhacayo 1,500 milligaraam.
2. Maxaan helaa haddii aan isku dayayo in aan cunto caafimaad leh ku cuno tareenka dhulka hoostiisa mara?
Waxyaabaha ay ka kooban tahay in la dalbado: saladh (si fiican, qaar ka mid ah), digaag, turki, khudaar, rooti badan iyo rooti-badan, rooti farshaxan, khal khamri cas, Vinaigrette subway, mustard malab, suugo Southwest chipotle, guacamole, jiis Swiss
Hubaal, dhammaan rootiga ayaa noqon doona carb-y, laakiin qaar, sida 9-Grain Honey Oat (190 kalori), 9-Grain Wheat (180 kalori) iyo Artisan Flatbread (220 kalori), iyo noocyo yaryar oo qurux badan. , hay 330 milligaraam oo soodhiyam ah ama ka yar rootikiiba. Marka laga reebo mini-yada, waxaad noqon doontaa mid adag si aad u hesho duub lix-inji ah oo ka yar 34 garaam oo karbohaydrayt ah - oo xitaa ha nagu bilaabin cagaha dheer. Laakiin haddii aad dalbanayso sandwich oo aad samaynayso dhammaan xulashooyinka caqliga leh laakiin kaliya ma awooddo maaha farmaajo qabo, waan ku maqalnaa. Dooro Swiss-doorka ugu cusbada yar ee liiska.
Si aad isaga ilaaliso karbohaydraytyada sandwich (ugu yaraan inta badan), u bood liiska qaybta saladhka. The saladh at Isaga bway (haa, xitaa tuna oo leh majo) ayaa noqon doona sharadkaaga caafimaadka ugu fiican, ayuu yidhi Young. Laakiin iska ilaali, xeerar badan oo isku mid ah oo sandwich-yada ah ayaa khuseeya saladhyada. Salad Talyaani ah oo basbaas ah ayaa lagu shubay hilib wuxuuna ka kooban yahay 23 garaam oo baruur ah iyo 1,000 milligaraam oo sodium ah. Naadiga Chipotle Chicken Club ee Koonfur-galbeed waxay leedahay 860 kaloori (tani waa a salad ), 56 garaam oo baruur ah iyo 1,750 milligaraam oo sodium ah. Salad Club Steak wuxuu leeyahay 26 garaam oo dufan ah iyo 1,970 milligaraam oo sodium ah (cuntada ugu badan ee soodhiyamka ee menu oo dhan marka laga reebo qaar ka mid ah duubka iyo Turkiga iyo Bacon Guacamole Sandwich). Taa baddalkeeda, dooro 130-calorie Salad la dubay oo la dubay, salad tuna 310-calorie ah, 60-calorie Veggie Delight ama 110-calorie salad naas oo turkey ah. Dooro labiska fudud, sidoo kale, sida 35-calorie Subway Vinaigrette.
Guac waxa ku jira dufan dheeraad ah, laakiin dufanka avokadoku waa caafimaad qaba, dufan lagama maarmaan ah, markaa horay u sii dalbo haddii aad rabto, Young ayaa ku daray. Waxa jira liis dhan oo khudaar ah oo aad ku dari karto sanwijkaaga ama saladhka dhulka hoostiisa mara, sida basbaaska muuska, saytuunka madow, pickles, basbaaska dawan, yaanyada, basasha cas iyo qajaarka. Ku shub liiska khudradda oo ma aad waayi doontid milixda-, baruurta- iyo hilibka kalooriga-culus iyo rootiga aad si xikmad leh u gudbisay.
3. Markaad shaki gasho, ka dalbo liiska caafimaadka ka caafimaad qaba ee Subway
Subway wuxuu isku dayay inuu naga caawiyo abuurista a Menu Fit Fresh sandwiches ka buuxa waxay sheegtay inay yihiin xulashooyinkeeda ugu caafimaadka badan. Tani waa run aad u badan, laakiin ma jirto sabab aad ku haysato duub cad marka aad ku dari karto sagaal hadhuudh, ham marka aad qaadi karto digaag, ama duban lo'da markaad aadi karto khudradda. Halkaa wax cusub ka cun, saaxiibayaal.
LA XIRIIRA: Chipotle ma caafimaad qabaa? Nafaqeeyaha ayaa miisaamaya
