Molemo ka ho fetisisa le ho khetha bophelo bo botle ka ho fetisisa tseleng ea terene
Batho ba lekang ho theola boima ba 'mele hangata ba khetha ho ja ka tseleng e tsamaeang ka tlas'a lefatše hobane ba nahana hore lijo li phela hantle. Lintho tse ngata tsa thepa ea terene e tsamaeang ka tlas'a lefatše li na le phepo e nepahetseng 'me li theoha mafura le lik'halori Empa hase bohle ba khetha menyetla e ntle bakeng sa lijo tsa hau. Fumana hore na ho na le lijo life tse tsamaeang ka tlas'a lefatše tse nang le phepo le lijo tseo u lokelang ho li qoba.
Ho hlahloba Lenaneo la Tsela e tsamaeang ka Tsela
Smart dieters (le batho ba phetseng hantle) ba tla hlahloba boitsebiso bo fumanehang ka inthaneteng pele ba laela sandwich e tsamaeang ka tlas'a lefatše.
Ke tsela e ntle ea ho etsa khetho e ntle le ho laela sandwich e tlase ea khalori. Empa hafeela o laela hantle sandwich e thathamisitsoeng ka phepo e nepahetseng ea phepo. Dieters e mengata ha e etse ebile ke phoso e kholo.
Tlhahisoleseding e nang le phepo e nepahetseng e fanoang Tseleng e tsamaeang ka tlas'a lefatše hangata e kenyelletsa litekanyetso tsa sandwich tse entsoeng ka bohobe ba koro ea lijo-thollo tse 9, lettuce, tamati, eiee, pelepele e tala le likomkomere. Ha ho na cheese e eketsehileng, mayonnaise, avocado kapa nama e eketsehileng. Ho phaella moo, litekanyetso tsohle tsa khalori ke tsa "sandwich" tse 6. Haeba u reka seteishene se tsamaeang le footlong, u lokela ho kopanya litekanyetso tse peli.
Joale u bala kalo ea khalori ea sandwich e tsamaeang ka tlas'a lefatše e lokisitse tsela eo ue ratang joang? Websaete ea Subway e na le sesebelisoa se u lumellang ho fetola sandwich ea hau ebe o fana ka boitsebiso bo nang le phepo ea sandwich. Etsa bonnete ba hore o tobetsa konopo ea "Etsahetseng ka Eona" ka tlaase ho data e nang le phepo e fanoang ka sandwich e 'ngoe le e' ngoe.
Lijo Tse Tloaelehileng tsa Tsela e ka Tlase
| Litaba tsa phepo e nepahetseng ea Subway Veggie | |
|---|---|
| Ho Sebedisa Boima ba 6-inch sub (164 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 230 | |
| Li-calories tse tsoang ho Fat 22 | |
| Kakaretso ea Fat 2.5g | 4% |
| Saturated Fat 0.5g | 3% |
| Cholesterol 0mg | 0% |
| 310mg ea sodium | 13% |
| Li-carbohydrates 44g | 15% |
| Fibete ea lijo 5g | 20% |
| Litlhapi 6g | |
| Protheine 8g | |
| Vithamine A 8% · Vithamine C 20% | |
| Calcium 30% · Palo ea 15% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Bakeng sa batho ba lekang ho theola 'mele, sandwich ea Veggie Delight ke khetho e tloaelehileng. Ka lik'hilojule tse 230 bakeng sa karolo e 6-inch, ke khetho e bohlale ea cal. Karolo ena e fana ka ligrama tse hlano tsa fiber e nang le tlala le ligrama tse robeli tsa protheine. E boetse e fana ka ligrama tse 44 tsa lik'habohaedreite kapa 39 carbon carb .
Haeba o leka ho matlafatsa liprotheine tsa hau, kapa haeba u tloaetse ho lapa nakoana ka mor'a hore u je, u ka 'na ua khetha ho ja sandwich e tsamaeang ka tlas'a lefatše e nang le protheine e eketsehileng.
Ho na le likhetho tse 'maloa tse phelang hantle le lijo tse nang le bokooa tse fanang ka protheine e lekaneng ho u boloka u ikutloa u khotsofetse.
Liqeto tse tlaase tsa Carb tseleng e tsamaeang ka tlas'a lefatše
Haeba u latela lijo tse tlaase tsa lik'habohaedreite bakeng sa bophelo bo botle kapa boima ba 'mele, u tla ba le likhetho tse ngata tseleng e tsamaeang ka tlas'a lefatše. Empa sandwich ea tsamaeang ka tlas'a lefatše e ke ke ea e-ba e 'ngoe ea tsona. Bohobe bo sebelisetsoang ho etsa sekepe se tsamaeang ka tlas'a lefatše bo phahame ka lik'habohaedreite. Bohobe bo phahameng ka ho fetisisa ba carb ke bo 9 bohobe ba mafura a bohobe bo nang le lik'hilograma tse 43 tsa lik'habohaedreite. Bohobe bo tlaase ka ho fetisisa ke bohobe ba Rye le 34 dikgerama tsa lik'habohaedreite le ligrama tse 4 tsa fiber (30 dikgerama tsa letlooa).
Haeba o batla ho lula fatše carb tseleng e tsamaeang ka tlas'a lefatše, laela salate. Li-salad tse ka tlaasana tsa lik'habohaedreite li kenyelletsa:
- Lijo tsa Tuna : 11g lik'habohaedreite
- Veggie Delite Salad : 11g lik'habohaedreite
- Sriracha Chicken Melt Salad : 11g dihydrate
- Setlolo se entsoeng ka khoho ea khoho : 11g lik'habohaedreite
- Ho betliloeng Turkey Salad : 12g ea lik'habohaedreite
Hopola hore o ka etsa salate leha e le efe ea salate kapa sandwich seterateng. Ha o laela salate ea hao, tlola toppings ea starchy 'me u tlatse sekotlolo sa hau ka meroho e nang le lik'habohaedreite tse tlaase joaloka meroho, li-mushroom le avocado. Hape, qoba lino tse tsoekere le mahlakoreng (joaloka li-cookie).
Mekhoa e metle ka ho fetisisa ea Mokhoa oa Tsela e tsamaeang ka tlas'a lefatše
U hloka khopolo e potlakileng bakeng sa lijo tse tsamaeang ka tlas'a lefatše tse tlaase lik'halori?
Leka e 'ngoe ea likhopolo tsena. Sandwich e 'ngoe le e' ngoe ea 6-cm e entsoe e se na mayo, ha ho cheese e tletseng li-veggies tse ncha. Litefiso tsa khalori bakeng sa salate ha li na ho apara. Haeba o eketsa motlakase oa Vinaigrette o eketsa lik'hilojule tse 100 le ligrama tse 10 tsa mafura. Kapa feela apara salate ea hao ka asene ho qoba lik'hilojule tse eketsehileng.
- Setlolo se entsoeng ka oli (ka bohobe ba Italy): lik'hilojule tse 330, mafura a mafura a 4,5, ligrama tse 22 tsa protheine
- Rotisserie Style Chicken: lik'hilojule tse 350, mafura a 6, ligrama tse 29 tsa protheine
- Veggie Delite (bohobe ba koro ea lijo-thollo tse 9), lik'hilojule tse 230, mafura a 2,5, ligrama tse 8 tsa protheine
- Turkey Latso ea Sala: lik'hilojule tse 110, 2 dikgerama mafura, ligrama tse 12 tsa protheine
- Subway Club Salad: 140 lik'hilojule, 3.5 dikgerama mafura, 18 dikgerama tsa protheine
- Turkey Letlalo le Ham Salad: lik'hilojule tse 110, 2 dikgerama mafura, ligrama tse 12 tsa protheine
Mekhoa e sa hloekang ka ho fetisisa Tseleng ea terene
Nahana hore sandwich e 'ngoe le e' ngoe e tsamaeang ka tlas'a lefatše e phela hantle Nahana hape! Feela joaloka lijo tse ling tsa lijo tse potlakileng tsa lijo, ho na le liqeto tse nepahetseng le liqeto tse sa nepahetseng ho menu. Tsena ke lintho tseo u lokelang ho li qoba haeba u batla ho boloka khalori ea hao e le teng ha u ja Tseleng e tsamaeang ka tlas'a lefatše.
- Footlong Chicken & Bacon Ranch Melt (e nang le mayo): lik'hilograma tse 1 250, mafura a ligrama tse 68
- Sandlong ea Footlong (e nang le mayo): lik'hilograma tse 1 700, mafura a 62 dikgerama
- Footlong Big Philly Cheese (ka mayo): 1110 lik'hilojule, mafura a 46 agrama
- Footlong Pastrami Melt (e nang le mayo): lik'hilojule tse 1 270, mafura a ligrama tse 68
- Footlong Steak le Cheese (ka mayo) lik'halori tse 980, 44 dikgerama tsa mafura
Litlhahiso tse ka jang bophelo bo botle seterateng se ka tlas'a lefatše
Sebelisa lintlha tsena ho ja lik'hilojule tse seng kae nakong e tlang ha u ea Tseleng e tsamaeang ka tlas'a lefatše.
- Sebelisa melemo ea li-toppings. Kenya tatso ho sandwich ea hau ka toppings e tlaase. Eketsa pelepele ea banana, likomkomere tse eketsehileng, pelepele tse tala, jalapeno, pickles, olivesa kapa sipinake bakeng sa lik'hilojule tse hlano tse ling kapa tse seng kae. Etsa li-mayonnaise (lik'hilojule tse 110), liaparo tsa ranch (lik'hilojule tse 110), Chipotle ka boroa-bophirimela Sauce (lik'hilojule tse 100), esita le guacamole (lik'hilojule tse 70) ho fokotsa mafura le lik'hilojule.
- Khetha bohobe bo tlaase ba lik'halori. U se ke ua thetsoa ke mabitso a bohobe a utloahalang a phetse hantle. Bohobe bo tlaase ka ho fetisisa ka khaleng ea litsela ke ha e le hantle bohobe bo bolila, bo nang le lik'hilojule tse 190. Mahe a linotši Koro ea 9-Koro e na le lik'hilojule tse 230. Ke phapang ea lik'hilojule tse 80 haeba u laela sandwich e tsamaeang ka tlas'a lefatše.
- Laela esale pele Inthaneteng. E 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho netefatsa hore ha u khelosoe ke li-sandwich tse phahameng tsa li-sandwich tafoleng ea lireschorente ke ho laela lijo tsa hau inthaneteng. Libakeng tse tsamaeang ka litsela tse tsamaeang ka tlase, u ka laela lijo tsa motšehare tsa motsoako o motle 'me taelo ea hau e loketse ho nka metsotso e 15 kamora' nete.
- Sebelisa menu ea Fresh Fit. Haeba ha u na nako ea ho etsa sandwich ka tsela e tloaelehileng, etela menu ea Fresh Fit 'me u khethe e' ngoe ea lintho tse hlalositsoeng. Tse ngata tsa tsona li fana ka lik'hilojule tse 300 hammoho le liprotheine le fiber ho u thusa hore u ikutloe u phetse nako e telele ho pholletsa le letsatsi. 'Me haeba u laela sandwich joalokaha u khothalletsoa u tla fumana mefuta e 2 ea litšebeletso tsa hau tsa letsatsi le letsatsi.
- Nahana ka Tsela e tsamaeang ea hoseng. Batho ba bangata ba nahana ka Tsela ea lijo tsa motšehare kapa tsa lijo tsa motšehare. Empa u ka boela ua etela reschorente e potlakileng bakeng sa lijo tsa hoseng. Li-sandwich tsa lijo tsa hoseng li ka sebelisoa ho boloka lik'hilojule. Ka mohlala, Sandwich e Tšoeu le ea Cheese e fana ka lik'hilojule tse 330, ligrama tse 8 tsa mafura, ligrama tse 4 tsa fiber le ligrama tse 20 tsa protheine.
'Me qetellong, tlola li-chips le cookie haeba u ka khona. Kokoe ea chipate ea chokolete e tla eketsa lik'hilojule tse 200 lijong tsa hau le Li-Potato Chips li tla eketsa lik'hilojule tse ling tse 230. Noa metsi 'me u je sengoathoana sa litholoana tse tsoang lapeng ho boloka lijo tsa hau tse tsamaeang ka tlas'a lefatše li theohile ka lik'hilojule' me li phetse hantle, hape.