Muaj ntau cov zaub mov noj thiab cov phiaj xwm noj zaub mov uas tuaj yeem pab koj poob phaus, tab sis ntau ntawm lawv tau txwv nruj heev txog qhov koj tuaj yeem ua thiab noj tsis tau. Qee tus xav kom koj yuav khoom noj ua ntej uas koj tsuas tuaj yeem tau txais los ntawm qee lub tuam txhab, thiab cov zaub mov no tuaj yeem ua tus nqi ntxiv sai. Qhov zoo ntawm Subway Diet yog tias nws pheej yig thiab cia koj noj zaub mov tsis tu ncua txhua hnub. Ua raws Subway Diet tuaj yeem pab koj poob phaus thiab xav zoo txog koj tus kheej.
Cov kauj ruam
Ntu 1 ntawm 2: Xaiv Cov Khoom Zoo
Kauj Ruam 1. Xauj qhov Fresh Fit Choices menu
Cov ntawv qhia zaub mov yog thawj lub npe hu ua Xya Hauv Qab Rau 6 grams ntawm cov zaub mov rog, vim tias tag nrho xya lub qhaub cij muaj 6 lossis tsawg grams ntawm cov rog hauv txhua 6-nti sub. Nws tau hloov pauv txij li Fresh Fit Choices cov ntawv qhia, thiab tam sim no muaj yim 6-nti qhaub cij. Cov qhaub cij ntawm Fresh Fit Choices cov ntawv qhia yog:
- Black Forest Ham (4.5 grams tag nrho cov rog, 290 calories thaum ua haujlwm ntawm 6-nti cuaj-cij nplej nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab, thiab dib, tsis muaj cheese lossis hnav khaub ncaws)
- Cub Roasted Chicken (5.0 grams tag nrho cov rog, 320 calories thaum ua haujlwm ntawm 6-nti cuaj-cij nplej nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab, thiab dib, tsis muaj cheese lossis hnav khaub ncaws)
- Rotisserie-Style Chicken Chicken (6.0 grams tag nrho cov rog, 350 calories thaum ua haujlwm rau ntawm 6-nti cuaj-cij nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab, thiab dib, tsis muaj cheese lossis hnav khaub ncaws)
- Ci nqaij nyug (5.0 grams tag nrho muaj roj, 320 calorie ntau ntau thaum tau txais kev pab nyob rau hauv ib tug 6-nti cuaj-grain nplej mov ci nrog lub zaub xas lav, txiv lws suav, dos, ntsuab kua txob, thiab dib, uas tsis muaj cheese los yog hnav khaub ncaws)
- Subway Club (4.5 grams tag nrho cov rog, 310 calories thaum ua haujlwm ntawm 6-nti cuaj-cij nplej nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab, thiab dib, tsis muaj cheese lossis hnav khaub ncaws)
- Qab Zib Qaib Qaib Teriyaki (4.5 grams tag nrho cov rog, 370 calories thaum ua haujlwm ntawm 6-nti cuaj-cij nplej nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab, thiab dib, tsis muaj cheese lossis hnav khaub ncaws)
- Mis Qaib Cov Txwv (3.5 grams tag nrho cov rog, 280 calories thaum ua haujlwm ntawm 6-nti cuaj-cij nplej nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab, thiab dib, tsis muaj cheese lossis hnav khaub ncaws)
- Veggie Delite (2.5 grams tag nrho cov rog, 230 calories thaum ua haujlwm ntawm 6-nti cuaj-cij nplej nplej nrog zaub xas lav, txiv lws suav, dos, kua txob ntsuab, thiab dib, tsis muaj cheese lossis hnav khaub ncaws)
Kauj Ruam 2. Xaiv koj lub khob cij
Txhawm rau kom ua rau 6 grams roj ntau tshaj, koj yuav tsum xaiv ib qho ntawm cov qhob cij uas muaj roj tsawg. Koj tseem yuav xav xaiv cov roj tsawg thiab cov ntsiab lus calorie tsawg. Muaj ntau txoj kev xaiv qhob cij uas poob qis dua 6 grams ntawm cov rog, tab sis nws tsim nyog nco ntsoov tias koj cov txhauv thiab cov khoom ntxiv yuav ntxiv qee cov rog thiab calories rau koj cov qhaub cij. Cov khob cij rau-nti uas poob qis dua 6 grams roj yog:
- Nine-Grain Nplej Mov (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 Oat (3.0 grams tag nrho cov rog)
- Italian (Dawb) Mov ci (2.0 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 (Dawb) Mov ci (1.5 grams tag nrho cov rog)
- Mini Nplej Mov (1.5 grams tag nrho cov rog)
Kauj Ruam 3. Xaiv koj cov zaub
Muaj ntau txoj hauv kev xaiv zaub ntawm Subway txee. Txhua yam tab sis kev pabcuam avocado tsis muaj rog tag nrho. Cov zaub feem ntau muaj nyob hauv Subway suav nrog:
- Avocado (5.0 grams tag nrho cov rog)
- Txiv tsawb kua txob - peb lub nplhaib (0 grams tag nrho cov rog)
- Cucumbers - peb daim (0 grams tag nrho cov rog)
- Ntsuab kua txob ntsuab - peb kab (0 grams tag nrho cov rog)
- Jalapeño kua txob- peb lub nplhaib (0 grams tag nrho cov rog)
- Zaub xam lav (0 grams tag nrho cov rog)
- Olives - peb lub nplhaib (0 grams tag nrho cov rog)
- Dos (0 grams tag nrho cov rog)
- Pickles - peb daim (0 grams tag nrho cov rog)
- Spinach (0 grams tag nrho cov rog)
- Txiv lws suav - peb lub log (0 grams tag nrho cov rog)
Kauj Ruam 4. Tsis txhob hnav khaub ncaws ntau, kua ntses, thiab cheese
Hnav khaub noom zaub xam lav, cheese, thiab kua ntses zoo li mayonnaise tuaj yeem ntxiv cov ntsiab lus caloric rau txawm tias cov qhaub cij zoo tshaj plaws. Txhawm rau ua kom tau txais cov txiaj ntsig kev noj zaub mov zoo nyob ntawm qis dua 6 grams ntawm cov rog, nws yog qhov zoo tshaj kom tsis txhob hnav khaub ncaws ntau thiab cheese.
Vinegar, txuj lom, thiab mustard yog txhua yam muaj roj tsawg, muaj calorie tsawg uas tuaj yeem ntxiv tsw rau koj cov qhaub cij
Kauj Ruam 5. Hla lwm qhov ntxiv calorie ntau ntau
Kev xaj cov dej qab zib, ncuav qab zib, lossis chips tuaj yeem ua rau koj poob zaub mov sai. Xaiv cov dej haus tsawg-lossis tsis muaj calories (xws li cov tshuaj yej tsis muaj dej qab zib lossis dej nrog txiv qaub). Yog tias koj cov qhaub cij tsis txaus cov zaub mov, muaj tag nrho, txiv hmab txiv ntoo tshiab ua khoom noj txom ncauj.
Ntu 2 ntawm 2: Kev Koom Tes Ua Haujlwm
Kauj Ruam 1. Sib npaug calories noj thiab hlawv calories
Txhawm rau kom txhua qhov kev noj haus kom ua tiav, lub hom phiaj yog hlawv ntau calories ntau dua li koj haus txhua hnub. Qhov no tsim qhov hu ua "caloric deficit." Tag nrho cov calories kom tsawg ntawm Subway Diet yuav sib txawv, nyob ntawm seb khob cij, zaub, thiab nqaij (yog muaj) koj ntxiv rau koj cov qhaub cij.
Kauj Ruam 2. Mus taug kev
Taug kev yog ib feem ntawm thawj Subway Diet. Ntxiv rau kev noj cov qhaub cij uas muaj roj tsawg Subway, kev noj zaub mov yuav tsum muaj kev tawm dag zog ib txwm muaj. Tus kws tshaj lij Subway uas yog tus coj Subway Diet taug kev 1.5 mais (2.4 kilometers) txhua hnub thaum khaws nws 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 160 phaus (73 kg) uas taug kev rau ib teev ntawm 2 mph yuav hlawv 204 calories. Ntawm 3.5 mph, tus neeg ntawd yuav hlawv 314 calories.
- Ib tus neeg 200 phaus (91 kg) uas taug kev rau ib teev ntawm 2 mph yuav hlawv 255 calories. Ntawm 3.5 mph, tus neeg ntawd yuav hlawv 391 calories.
- Ib tus neeg 240 phaus (109 kg) uas taug kev rau ib teev ntawm 2 mph yuav hlawv 305 calories. Ntawm 3.5 mph, tus neeg ntawd yuav hlawv 469 calories.
Kauj Ruam 3. Nkag Siab Txog Subway Diet
Thaum cov khoom noj khoom haus pioneer thiab Subway tus kws tshaj lij tau siv tsawg dua 1, 200 calories txhua hnub, ntau tus kws kho mob tau ceeb toom ceeb toom tiv thaiv kev noj zaub mov kom muaj calories tsawg. Ua kom tsawg kawg 1,200 calories hauv ib hnub los tiv thaiv kev tsis muaj hlau, calcium, thiab protein, thiab tiv thaiv kom qeeb hauv koj cov metabolism. Kev noj haus cov pioneer poob 245 phaus. Txawm li cas los xij, Subway ceeb toom tias cov txiaj ntsig no tsis zoo ib yam.
Tham nrog koj tus kws kho mob lossis tus kws noj zaub mov sau npe ua ntej pib qhov no lossis lwm yam phiaj xwm poob phaus
Cov zaub mov noj thiab zam thiab ua piv txwv ua ke
Khoom noj los xaiv kom poob phaus ntawm Subway Diet
Cov Ntawv Qhia zaub mov kom zam ntawm Subway Diet
Piv txwv ua ke rau Subway Diet
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Tsis txhob hnov qab haus dej kom ntau. Txawm hais tias koj tsis tawm dag zog, koj yuav tsum tseem nyob twj ywm.
- Txiav cov zaub mov tsis zoo thiab haus dej tsis zoo ntawm koj cov zaub mov.
- Noj cov rog tsawg hauv Subway rau ib lossis ob pluas noj txhua hnub tseem tuaj yeem pab koj txo cov rog thiab calories hauv koj cov zaub mov.
- Tsis txhob hnov qab ntxiv cov txiv apples rau koj sab ntawm Subway qhaub cij.
Lus ceeb toom
- Tham nrog koj tus kws kho mob lossis tus kws noj zaub mov noj ua ntej pib qhov no lossis lwm yam phiaj xwm poob phaus.
- cov khoom noj no yuav muaj sodium ntau vim yog cov ntsiab lus sodium ntawm cov nqaij ua tiav, cov zaub thiab cov txiv ntseej.
