Muaj ntau cov zaub mov noj thiab cov phiaj xwm noj zaub mov uas tuaj yeem pab koj poob phaus, tab sis lawv feem ntau nruj heev txog qhov koj tuaj yeem ua thiab noj tsis tau. Qee qhov kev noj zaub mov xav kom koj mus yuav cov khoom lag luam tiav uas tsuas tuaj yeem yuav ntawm qee lub tuam txhab, thiab hom kev noj zaub mov no tuaj yeem ua rau koj lub hnab ntim sai. Qhov zoo ntawm Subway Diet yog tias ntxiv rau qhov pheej yig nws tseem tso cai rau koj noj zaub mov tsis tu ncua txhua hnub. Ua raws li Subway cov zaub mov tuaj yeem pab koj poob phaus thiab ua rau koj zoo siab rau koj tus kheej.
Kauj ruam
Ntu 1 ntawm 2: Xaiv Zaub Mov Zoo
Kauj Ruam 1. Kawm txog Fresh Fit Choices menu
Cov ntawv qhia zaub mov no tau pib hu ua Xya Hauv Qab Rau 6 grams ntawm cov zaub mov rog vim tias xya lub qhaub cij tag nrho muaj txog rau grams grams lossis tsawg dua ua haujlwm hauv 15 cm loaf. Cov ntawv qhia zaub mov txij li tau hloov lub npe Fresh Fit Choices, thiab tam sim no suav nrog yim 15 cm Sandwich xaiv thiab plaub lub qhaub cij mini. Cov qhaub cij ntawm Fresh Fit Choices cov ntawv qhia yog:
- Black Forest Ham (4.5 grams ntawm tag nrho cov rog tau txais ntawm 9-qhob cij ntsuas 15 cm nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Cub Roasted Chicken (5.0 grams tag nrho cov rog tau muab rau ntawm 15 cm 9-nti loaf ntawm 9 nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Ci nqaij nyug (5.0 grams tag nrho cov rog tau txais kev pab nyob rau hauv ib tug 15 cm 9-nti loaf ntawm 9 nplej nrog lub zaub xas lav, txiv lws suav, dos, ntsuab kua txob thiab dib, tsis muaj ntxiv cheese los yog nyias hnav khaub ncaws)
- Subway Club (4.5 grams ntawm tag nrho cov rog tau muab rau ntawm 15 cm 9-nti qhob cij ua nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Qab Zib Teriyaki Dos Qaib (4.5 grams ntawm tag nrho cov rog tau muab rau ntawm 15 cm 9-nti loaf ntawm 9 nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Mis Qaib Cov Txwv (3.5 grams tag nrho cov rog tau muab rau ntawm 15 cm 9-inch 9-grain qhob cij nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Mis Qaib Qaib & Black Forest Ham (4.0 grams tag nrho cov rog tau muab rau ntawm 15 cm hlais ntawm 9-khob cij nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Veggie Delite (2.5 grams tag nrho cov rog tau muab rau ntawm 15 cm 9-nti qhob cij ua nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Mini Sub Black Forest Ham (2.5 grams tag nrho cov rog tau muab rau ntawm 15 cm 9-nti qhob cij ua nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Mini Grilled Meat Sub (3.0 grams tag nrho cov rog tau muab rau ntawm 15 cm 9-nti qhob cij ua nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Mini Turkey Sub Breast (2.0 grams tag nrho cov rog tau muab rau ntawm 15 cm 9-nti qhob cij ua nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
- Mini Sub Veggie Delight (1.5 grams tag nrho cov rog tau muab rau ntawm 15 cm 9-nti qhob cij ua nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab thiab dib, tsis ntxiv cheese lossis hnav khaub ncaws hnav)
Kauj Ruam 2. Xaiv lub khob cij uas yog
Txhawm rau kom tsis pub dhau qhov txwv ntawm 6 grams ntawm cov rog ntau tshaj, koj yuav tsum xaiv ib qho ntawm cov qhob cij uas muaj roj tsawg thiab muaj calories tsawg. Ntau qhov kev xaiv qhob cij muaj qis dua rau grams ntawm cov rog, tab sis tsis muaj dab tsi tsis ncaj ncees uas nco qab tias txhaws thiab toppings ntxiv cov rog thiab calories ntau rau cov qhaub cij. Cov qhob cij ntsuas 15 cm muaj nyob hauv rau rau grams roj suav nrog:
- Cij ua los ntawm 9 hom nplej (2.0 grams tag nrho cov rog)
- Flatbread (4.5 grams tag nrho cov rog)
- Hearty Italian Bread (2.5 grams tag nrho cov rog)
- Zib ntab Oats (3.0 grams tag nrho cov rog)
- Italian (Dawb) Mov ci (2.0 grams tag nrho cov rog)
- Italian Tshuaj ntsuab & Cheese (5.0 grams tag nrho cov rog)
- Monterey Cheddar (6.0 grams tag nrho cov rog)
- Multigrain Flatbread (4.5 grams tag nrho cov rog)
- Parmesan Oregano Cij (2.5 grams tag nrho cov rog)
- Roasted Qej (2.5 grams tag nrho cov rog)
- Sourdough Cij (3.0 grams tag nrho cov rog)
- Qij qhob cij (2.5 grams tag nrho cov rog)
- Mini Italian Cij (Dawb) (1.5 grams tag nrho cov rog)
- Mini Nplej Mov (1.5 grams tag nrho cov rog)
Kauj Ruam 3. Xaiv cov zaub kom raug
Ntau qhov kev xaiv koj tuaj yeem xaiv ntawm Subway txee. Txhua cov zaub, tshwj tsis yog avocados, tsis muaj rog tag nrho. Hom zaub uas feem ntau muaj nyob hauv Subway suav nrog:
- avocado (5.0 grams tag nrho cov rog)
- txiv tsawb kua txob - peb puag ncig (0 grams tag nrho cov rog)
- dib - peb puag ncig (0 grams tag nrho cov rog)
- ntsuab tswb kua txob - peb daim ntev (0 grams tag nrho cov rog)
- jalapeno kua txob - peb daim hlais (0 grams tag nrho cov rog)
- zaub xas lav (0 grams tag nrho cov rog)
- txiv ntseej - peb daim hlais (0 grams tag nrho cov rog)
- dos (0 grams tag nrho cov rog)
- pickles - peb puag ncig daim (0 grams tag nrho cov rog)
- spinach (0 grams tag nrho cov rog)
- txiv lws suav - peb puag ncig (0 grams tag nrho cov rog)
Kauj Ruam 4. Tsis txhob hnav khaub ncaws nyias, kua ntses, thiab cheese
Hnav khaub ncaws zaub xam lav, cheese, thiab kua ntses zoo li mayonnaise tuaj yeem ntxiv cov calories ntau rau txawm tias noj qab haus huv tshaj plaws ntawm qhaub cij. Txhawm rau khaws cov txiaj ntsig kev noj haus, piv txwv li tag nrho cov rog hauv qab rau 6 grams, koj yuav tsum zam cov zaub xam lav thiab cov cheese.
Ntu 2 ntawm 2: Sib Koom Ua Si
Kauj Ruam 1. Tshuav pes tsawg calories hauv thiab hlawv
Kev noj zaub mov twg yuav ua haujlwm yog tias cov calories hlawv ntau dua li cov calories noj txhua hnub. Qhov kev nqis tes no yuav ua rau muaj mob uas hu ua "calorie tsis txaus". Tag nrho cov calories tau txais ntawm Subway cov zaub mov yuav txawv nyob ntawm seb hom khob cij, zaub thiab nqaij (yog tias muaj) koj ntxiv rau cov qhaub cij.
Kauj Ruam 2. Mus taug kev
Txij thaum pib taug kev yog ib feem ntawm Subway Diet. Ntxiv rau kev siv Subway cov qhaub cij uas muaj rog tsawg, koj yuav tsum ua kom lub cev qoj ib ce tsis tu ncua. Ib tus kws tshaj lij hauv Subway uas yog tus coj Subway Diet taug kev 2.4 kilometers txhua hnub thaum tswj xyuas cov rog thiab cov calories kom tsawg. Muaj pes tsawg calories uas koj hlawv thaum taug kev yuav nyob ntawm seb koj mus kev deb npaum li cas, koj taug kev nrawm npaum li cas, thiab koj hnyav npaum li cas.
- Ib tus neeg hnyav 73 kg uas taug kev rau ib teev ntawm qhov nrawm ntawm 3 km/teev yuav hlawv 204 calories. Yog tias nws taug kev ntawm 5.5 km/h, cov calories hlawv yog 314.
- Ib tus neeg hnyav 91 kg uas taug kev rau ib teev ntawm qhov nrawm ntawm 3 km / h yuav hlawv 255 calories. Yog tias nws nce nrawm dua 5.5 km/h, cov calories hlawv yog 391.
- Ib tus neeg uas hnyav 109 kg thiab taug kev rau ib teev ntawm kev nrawm ntawm 3 km/teev yuav hlawv 305 calories. Thaum nrawm ntawm 5.5 km/h, nws yuav hlawv 469 calories.
Kauj Ruam 3. Nkag Siab Txog Subway Diet
Ntau tus kws kho mob ceeb toom tias siv tsawg dua 1,200 calories hauv ib hnub, raws li kev noj zaub mov zoo thiab hais lus rau Subway pom, tuaj yeem ua rau hlau, calcium, thiab cov protein tsis txaus, thiab thaum kawg qeeb tus neeg noj zaub mov cov metabolism. Tus pioneer ntawm cov zaub mov no tswj kom poob 111 kg ntawm qhov hnyav. Txawm li cas los xij, Subway ceeb toom tias cov txiaj ntsig no tsis siv rau txhua tus.
Tham nrog koj tus kws kho mob lossis tus kws paub txog kev noj zaub mov zoo ua ntej pib noj cov zaub mov no lossis lwm yam haujlwm poob phaus
Lub tswv yim
- Tsis txhob hnov qab haus dej ntau. Txawm hais tias koj tsis tawm dag zog, koj tseem yuav tsum tau muaj dej txaus rau koj lub cev.
- Tsis txhob hnyav koj tus kheej txhua hnub. Qhov no tuaj yeem ua rau tsis txaus siab lossis ua rau tsis ncaj ncees.
- Tshem tawm cov khoom noj tsis zoo thiab haus dej tsis zoo los ntawm koj cov zaub mov noj.
- Thaum xaiv cov qhob cij rau koj Subway qhaub cij, txiav txim siab xaiv Italian qhob cij dawb lossis qhob cij tag nrho. Italian Tshuaj ntsuab Cij & Cheese muaj cov calories ntxiv.
