Nā koho maikaʻi a maikaʻi loa loa ma ke kaʻahuaʻaoʻao
ʻO nā kānaka e ho'āʻo ana eʻae i ka kaumaha, koho pinepine lākou eʻai ma Subway no ka mea ua manaʻo lākou heʻoi aku ka maikaʻi o ka meaʻai. He mau meaʻai ka mea maʻamau a nui ma lalo o nā mea momona a me nā calories. Akā,ʻaʻole maikaʻi nā koho a pau e pili ana i kāuʻai. Eʻike i kahi meaʻai kai e ola ai a me nā meaʻai e pale ai.
Ke ho'āʻo nei i ka mea koho ala waena
ʻO nā meaʻona maikaʻi (a me nā meaʻai maikaʻi) e nānā i kaʻike kai piha ma ka pūnaewele ma mua o ka hoʻonohonohoʻana i ke kāpuni maʻamau.
He ala maikaʻi loa ia e hana maikaʻi ai a hoʻonohonoho i ke kāpena calorie kalo. Akā, ināʻoe e kauoha pololei i ke kāwīwī i kākauʻia ma ka pepa hōʻike pono. ʻAʻole nui nā mea make aʻo ia ka hewa nui loa.
ʻO kaʻona kai kūpono i hoʻolakoʻia ma ka Subway e komo mau i nā waiwai no nā kāpili i hanaʻia me ka palaoa palaoa palaoa 9, kaomi, tomato, aniani, nā'ōmaʻomaʻo, a me nā kukama. ʻAʻohe puaʻa i hanaʻia, mayonnaise, avocado aʻoi aku paha. Eia kekahi, ua heluʻia nā kaloina a pau no 6 mau sandwiches. Inā kūʻaiʻoe i kahi alakai wāwae, ponoʻoe e pālua i nā kumukūʻai.
Peheaʻoe e hoʻohālikelike ai i ka heluʻana o nā kāloka o ke kāpuni Mele Kalāʻau i keʻano āu i makemake ai? Aia ka pūnaewele Subway i kahi mea hana e hiki ai iāʻoe ke hoʻonohonoho i kāu sawuda a laila e hāʻawi i kaʻike kumu waiwai no kēlā kāpena. Eʻoluʻoluʻoe e kaomi i ke pihi "Customize Yours" ma lalo o nāʻikepili waiwaiʻai i hoʻolakoʻia no kēlā me kēia lawaiʻa.
Mea Kūʻai Loa Loa
| Ke alaʻo Veggie Delight Nutrition Facts | |
|---|---|
| Ke lawelaweʻana i ka heihei 6-ini (6 mau ink) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 230 | |
| Nā Kalo maiʻApa 22 | |
| Ka nui o 2.5g | 4% |
| ʻAoʻAo Kai 0.5g | 3% |
| ʻO Cholesterol 0mg | 0% |
| Sodium 310mg | 13% |
| Nā Carbohydrates 44g | 15% |
| Fiber Dietary 5g | 20% |
| ʻOihana 6g | |
| Pana 8g | |
| ʻO ka Vitamin A 8% · Hua'ōlelo C 20% | |
| Kalikoni 30% · Kaha 15% | |
| > * Ma luna o kahi hānaiʻai 2000 | |
No nā poʻe e ho'āʻo ana eʻalo i ka kaumaha,ʻo ka mea kanu nui loaʻo Veggie Delight. Ma kahi o 230 calories wale no ka heihei 6-inikoi, he mea kūpono haʻahaʻa haʻahaʻa. Hāʻawi kēia ma lalo i 5 mau'emu o ka'ōpū make-busting a meʻewalu kalamu o ka meaola. Hāʻawi ia i 44 grams o ka waiʻahuʻahu aiʻole 39 mau pūkokiʻupena .
Inā e ho'āʻoʻoe e hoʻoikaika i kāu i hoʻopiliʻia i loko o ka protein, aiʻole inā makemakeʻoe e pōloli hou ma hope o kaʻaiʻana, hiki paha iāʻoe ke koho i kahi kāpena Sandwich me kahi kinipona.
Nui nā koho maikaʻi me nā meaʻai momona e hoʻolako i nā meaola maikaʻi e mālama ai iāʻoe i ka piha a me ka piha.
Nā koho haʻahaʻa haʻahaʻa i ke alahaka
Inā hahaiʻoe i kahi mea momona momona no ke olakino a iʻole ke kaumaha kaumaha, hiki iāʻoe ke koho i nā koho ma Subway. Akā,ʻaʻole kekahi o lākou e hana i ke kanu sandwich. ʻO ka berena e hanaʻia ai ke kiʻekiʻe o ke alawai i ka hauʻahu. ʻO kaʻeka momona nui loa he 9-ʻOiʻOi Honey Oat Bread me 43 grams o ka carbohydrate. ʻO ka palaoa'alapa haʻahaʻaʻo Rye Bread me 34 grams o ka carbohydrate a me 4 grams o ke fiber (30 grams o ka carb net).
Inā makemakeʻoe e noho kaʻawale ma kahi Subway, e kauoha i kahi salakeke. ʻO nā huamoa ka 'ōpona carbohydrate haʻahaʻa e like me:
- Kaomi Salama: 11g Carbohydrate
- 'Eleka Laumālāʻo Veggie : 11g carbohydrate
- Sriracha'ālulu Melt Saladi : 11g Carbohydrate
- ʻO ka mīnū hua'iliala heʻono: 11g carbohydrate
- CarvedʻOka Salame: 12g ka waihā
E hoʻomanaʻo i hiki iāʻoe ke hoʻoponopono i kahi salad a mea kanu manuawa ma Subway. Ke kauohaʻoe i kāu sāladai, e hoʻokuʻu i nā kāpili lāʻau maloʻo a hoʻopiha i kāu kīʻaha me nā mea momona momona ka momona likeʻole greensy, haroha, a me ka pākuka. Eia kekahi, hōʻole i nā mea inu a me nāʻaoʻao (e like me nā kuki).
Nā kohoʻoi aku ma luna o kaʻAla Pānaehana
Makemake i kahi manaʻo wikiwiki no kahi pāʻina Pāʻali ma lalo o ka calories?
E ho'āʻo i kekahi o kēia mau manaʻo. ʻO kēlā me kēia 6wīwī i hanaʻia me kaʻole mayo,ʻaʻole ka līlī a piha i nā mea hou. Ke helu neiʻo Kalole i nā salama me kaʻaʻahuʻole. Ināʻoe e hoʻohui i ka Subway Vinaigrette e hoʻohui i kekahi 100 calories a me ka 10 momona o ka momona. A iʻole eʻaʻahu i kāu huamata me ka vīnega e hōʻalo i nā calories'ē aʻe.
- ʻO ka'ōniu i ka'ōwili (ma ka Italia pānaʻi): 330 calories, 4.5 grams ka momona, 22 grams protein
- ʻO Rotisserie Style Kalo: 350 calories, 6 momona momona, 29 grams protein
- ʻO Veggie Delite (ma luna o ka palaoa palaoa he 9) 230 calories, 2.5 grams ka momona, 8 grams ka protein
- 'Olaki Salamāna: 110 mau calories, 2 gramko momona, 12 grams protein
- Nā hua'iliala ManuʻAla: 140 calories, 3.5 grams ka momona, 18 grams pūmua
- ʻOka a me ka Ham Hamaka: 110 calories, 2 grams ka momona, 12 grams protein
Nā koho maʻamau i ke kohoʻana o ke alakai
E noʻonoʻoʻoe i ke olakino i kēlā me kēia sandwich i Subway. E noʻonoʻo hou! E like me kēlā me kēia haleʻai wikiwiki'ē aʻe, aia nā koho maikaʻi a me nā koho maikaʻiʻole ma ka papa koho. ʻO kēia nā mea e pale ai inā makemakeʻoe e mālama i kā ka kalo i ka wā eʻai aiʻoe ma ke alaway.
- Pīpī Pīpī me ka Bacon Ranch Melt (me ka mayo): 1,250 calories, 68 mau momona
- Ka Pehu Manuahi Footings (me ka mayo): 1,070 calories, 62 mau momona momona
- Ka Hīnaʻi Hīpeke Kīʻaha (me ka mayo): 1110 calories, 46 momona momona
- Ka Līkini Paʻamau o ka Pastrami Melt (me ka mayo): 1,270 calories, 68 grams ka momona
- Ka Pīpī Hīpī a me ka Huʻi (me ka mayo) 980 calories, 44 grams o ke momona
ʻO nā mea kōkua eʻai ai i ka palekana ma ke alakai
E hoʻohana i kēia mau'ōlelo kōkua eʻai i nā kalola i ka manawa'ē aʻe e hele aiʻoe i ke ala waena.
- E hoʻonui i ka hoʻopili. E hoʻoulu i kahi meaʻala i kāu sanwiti me nā kāloʻi haʻahaʻa haʻahaʻa. E hoʻonui i nā paʻi maiʻa, nā kukama hou, nā hua'ōmaʻomaʻo, jalapeno, kelele, nāʻoliva, a me ke kīʻaina no nā caloriesʻelima a iʻole ka liʻiliʻi. Hiki i ka mayonnaise (110 mau calories), ka lole palekana (110 calories), Chipotle Southwest Sauce (100 calories), a me guacamole (70 calories) e emi iho ai ka momona a me nā calories.
- E koho i kaʻaila haʻahaʻa-calorie. Mai hōʻinoʻiaʻoe e nā inoa berena e kani i ke olakino. ʻO kaʻai kalo i lalo loa ma ke alawaiʻoiaʻiʻo ka berena laʻaʻole, me nā calo he 190. ʻO ka Honey Oat 9-Grain Wheat he 230 calories. Heʻano likeʻole ia no 80 calories inā e hoʻonohonohoʻoe i ke kāpuni maʻamau o ke alakai.
- E kauoha mua ma ka pūnaewele. ʻO kahi o nā ala maʻalahi loa e hōʻoia aiʻaʻoleʻoe e hoʻopiʻiʻia e nā koho maʻamau calorie nui-calorie ma ka haleʻaina e hoʻonohonoho i kāu pāʻina ma ka pūnaewele. Ma ka hoʻokomoʻana i nā wahi o ke ala moana, hiki iāʻoe ke hoʻonohonoho i kahiʻaina awakea awakea a ua hoʻomākaukau kāu hoʻonohonoho no ka laweʻana i 15 mau minuke ma hope o ka hōʻoiaʻana.
- E hoʻohana i ka koho Fresh Fit. Ināʻaʻole āu manawa e hoʻonohonoho ai i ka sandwich online, e kipa i ka menu Fresh Fit a koho i kahi mea koho i kohoʻia. He nui ka hapanui o lākou e hāʻawi i kahi 300 calories me ka protein a me ka fiber e kōkua ai iāʻoe e noʻonoʻo i ka lōʻihi o ka lā. A ināʻoe e kauoha aku i ka laikini e like me ka'ōlelo e loaʻa iāʻoe 2 o kāu hana i kēlā lā i kēia lā o nā kauā.
- E noʻonoʻo i ka Subway no ka kakahiaka. Manaʻo ka hapanui i ka Subway no kaʻaina awakea a iʻole kaʻaina ahiahi. Akā, hiki iāʻoe ke kipa i ka haleʻaina wikiwiki no kāuʻaina kakahiaka. Hiki ke hoʻonohonoho ponoʻia nā sandwiches kakahiaka e mālama i nā calories ma ke kaʻina. ʻO ka'ōmole Egg White a me Cheese Sandwich, he laʻana, hāʻawi i 330 calories, 8 momona o ka momona, 4 grams o ke fiber a 20 grams o ka meaola.
A i ka hope loa, e hoʻokuʻu i nā'ōkoki a me ke kuki inā hiki iāʻoe. Hiki i ke kuki'oleka ke kāpili i 200 calories i kāu meaʻai a waiho aku i nā kāpili Pīpī i kahi 230 mau calories. E inu i ka wai aʻai i ka'āpana hua mai ka home e mālama i kāu mea ala keʻai i nā mea kanu a me ka maikaʻi.