Kun ga tallace-tallace tare da Michael Phelps. Kun ga ’yan takara a kunne Babban Rasa cin sandwiches yayin da suke tafiya zuwa kololuwar lafiya. Amma a karo na ƙarshe da kuka shiga kuma kuka ga naman ƙafar ƙafa, naman alade da nama, ƙila kun yi mamaki, Shin jirgin karkashin kasa da gaske yana da lafiya? Amsar na iya ba ku mamaki.
Godiya ga sadaukarwa ga inganci da bayyana gaskiya, Jirgin karkashin kasa gaba daya iya ku kasance cikin koshin lafiya-musamman idan kuna sane da yadda kuke oda da girman rabonku, in ji masanin abinci mai gina jiki Lisa Young, Ph.D., marubucin littafin A ƙarshe Cikakke, A ƙarshe Slim . Lissafin jirgin karkashin kasa a kan sashin abinci mai gina jiki na rukunin yanar gizon sa cewa sinadaran sanwicin ba su haɗa da wani launin caramel ko wani ɓangaren mai da hydrogenated kuma ya yi haɗin gwiwa tare da Tausayi a Aikin Noma na Duniya - wanda ya shahara a duniya a cikin jin dadin dabbobi - don samo kayan dabba da kuma manoma na gida waɗanda ke kula da su. dorewa a maimakon amfani da magungunan kashe qwari don 'ya'yan itace da kayan lambu.
Amma wannan ba yana nufin cewa abincinku ba zai iya fita daga cikin layin da ke cikin haɗin gwiwar sanwici ba. A ƙasa, Matasa yana taimaka mana yin zaɓin da ya dace a gaba lokacin da muke sha'awar Jirgin karkashin kasa.
1. Menene zan tsallake a jirgin karkashin kasa idan ina ƙoƙarin cin abinci lafiya?
Abubuwan da za a guje wa: farin burodi, pepperoni, salami, gasasshen naman sa, naman alade, cuku na Amurka, miya na ranch, mayonnaise, barbecue sauce, tafarnuwa aioli, naman alade, wraps
An yi sa'a, Jirgin karkashin kasa sarkar ne mai tarin zabuka. Yayin da farin burodin ya cika da sodium (wato gasasshen tafarnuwa, ciabatta, Italiyanci, Italiyanci mai daɗi, ganyayen Italiyanci da cuku, Gurasa na Cikakkun Cheesy Garlic Bread da kunsa), akwai ƴan alkama gabaɗayan hatsi da zaɓin hatsi waɗanda suka fi koshin lafiya. madadin. (Ka tuna, ko da yake, cewa duk burodin suna da yawa a cikin carbohydrates kuma za ku iya barin su gaba ɗaya idan kuna so - za mu isa ga hakan nan da nan.)
Ajiye sodium da adadin kuzari na nama da aka warke da ja kamar pepperoni, salami, naman alade da naman alade, Young ya nuna. Idan kana so ka rage baya, nix American cuku daga odar ku - ya ƙunshi 200 milligrams na sodium kowace hidima.
Abin takaici, babu abin da za ku iya yi don yin sandwiches da yawa akan menu lafiya-RIP, Ultimate Spicy Italian (calories 730, 52 grams na mai, 1,720 milligrams na sodium), Turkiyya da Bacon Guacamole (calories 800, 30 grams na mai, 2,070 milligrams na sodium) da Ultimate Meatball Marinara (730 adadin kuzari, 52 grams na mai, 1,530 milligrams na sodium). Oh, kuma kawai don bayyanawa, muna magana ne game da subs-inch shida, ma'ana waɗannan adadin kuzari-bam ɗin suna aƙalla ninki biyu don tsayin ƙafafu. Wai .
Akwai wasu miya da kayan kalori-cushe da miya don gujewa a Subway ma. Tsallake ranch, mayo da zaki da albasa miya (yana tattara a cikin abin mamaki 7 grams na sukari kowace hidima).
Rubutun da aka fi sani da tumatir Basil ko alayyafo na iya yaudarar ku don tunanin suna da lafiya, amma idan kun yi la'akari da ku, wasu daga cikinsu sun fi muni fiye da sandwiches, ba tare da la'akari da abin da ke kusa da kayan lambu ba wanda kuka zaɓa don musanya. Chicken da Bacon Ranch Melt (sunan mutumin nan bai taimaka ba) tare da kunsa na tumatir tumatir, alal misali? Ya ƙunshi adadin kuzari 1,590 mara hankali gaba ɗaya, gram 78 na mai (30 daga cikinsu sun cika) da milligrams 3,930 na sodium. Don sanya wannan a cikin mahallin, da Ƙungiyar Zuciya ta Amirka yana ba da shawarar matsakaicin babba ya zauna a ƙarƙashin 2,300 milligrams na sodium kowace rana, tare da manufa manufa ta faɗo a kusa da 1,500 milligrams.
2. Menene zan samu idan ina ƙoƙarin cin abinci lafiya a jirgin karkashin kasa?
Abubuwan da za a yi oda: salads (da kyau, wasu daga cikinsu), kaza, turkey, kayan lambu, gurasar hatsi da yawa, gurasar fasaha, jan giya vinegar, Vinaigrette na karkashin kasa, zuma mustard, chipotle Kudu maso yammacin miya, guacamole, Swiss cuku
Tabbas, duk gurasar za su zama carb-y, amma wasu, kamar 9-Grain Honey Oat (calories 190), 9-Grain Wheat (calories 180) da Artisan Flatbread (calories 220), da kuma kyawawan nau'ikan su. , da 330 milligrams na sodium ko ƙasa da kowane buroshi. Baya ga minis, za ku kasance da wahala don nemo nadi mai inci shida tare da ƙasa da gram 34 na carbs-kuma kar ku ma fara mu kan doguwar ƙafa. Amma idan kuna yin odar sanwici kuma kuna yin duk mafi kyawun zaɓi amma ba za ku iya kawai ba ba da cuku, muna jin ku. Zaɓi Swiss-mafi ƙarancin zaɓi na gishiri akan menu.
Don guje wa abincin sanwici (aƙalla ga mafi yawan sashi), tsallake menu zuwa sashin salad. The salati a Nasa bway (e, har ma da tuna tare da mayo) za su kasance mafi kyawun faren ku, in ji Young. Amma kula, yawancin dokoki iri ɗaya don sandwiches suna amfani da salads. Salatin Italiyanci mai yaji yana cike da nama kuma ya ƙunshi gram 23 na mai da miligram 1,000 na sodium. Kudu maso yammacin Chipotle Chicken Club yana da adadin kuzari 860 (wannan shine salatin ), gram 56 na mai da 1,750 milligrams na sodium. Salatin Club na Steak yana da gram 26 na mai da 1,970 milligrams na sodium (abincin mafi girma a cikin sodium akan duk menu banda wasu abubuwan da ke kunshe da Turkiyya da Bacon Guacamole Sandwich). Madadin haka, zaɓin Salatin Gurasa Gurasa mai kalori mai 130-calorie, salatin tuna 310-calorie, 60-calorie Veggie Delight ko salatin nono turkey 110-calories. Zabi sutura mai sauƙi, kuma, kamar Vinaigrette Subway Subway 35-calorie.
Guac ya ƙunshi ƙarin mai, amma kitsen daga avocado yana da lafiya, mai mai mahimmanci, don haka ci gaba da yin oda idan kuna so, in ji Young. Akwai cikakken jerin kayan lambu da za ku ƙara zuwa sanwicinku ko salatin a Jirgin karkashin kasa kuma, kamar barkono ayaba, zaitun baƙar fata, pickles, barkono mai kararrawa, tumatir, albasa ja da cucumbers. Loda akan menu na veggie kuma ba za ku rasa gishiri-, mai- da nama mai nauyi-calorie da burodi da kuka wuce cikin hikima ba.
3. Lokacin da ake shakka, oda daga menu mafi koshin lafiya na Subway
Jirgin karkashin kasa ya yi ƙoƙarin taimaka mana ta hanyar ƙirƙirar a Menu na Fit Fit cike da sandwiches ya ce shine mafi kyawun zaɓin sa. Wannan gaskiya ne da yawa, amma babu wani dalili na samun farin rubutun lokacin da za ku iya ba da shi don hatsi tara, naman alade lokacin da za ku iya samun kaza, ko gasa naman sa lokacin da za ku iya zuwa kayan lambu. Ku ci sabo a can, abokai.
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