Zakudya za 14 Zomwe Muyenera Kupewa (kapena Kuchepetsa) Pazakudya Zotsika-Carb

Zamkati

• 1. Mkate ndi njere
• 2. Zipatso zina
• 3. Zomera zosakaniza
• 4. Pasitala
• 5. Mbewu
• 6. Mowa
• 7. Yogurt yotsekemera
• 8. Madzi
• 9. Mavalidwe a saladi wopanda mafuta ambiri komanso opanda mafuta
• 10. Nyemba ndi nyemba
• 11. Uchi kapena shuga wamtundu uliwonse
• 12. Chips ndi osokoneza
• 13. Mkaka
• 14. Zinthu zophika zopanda Gluten
• Mfundo yofunika

Chakudya chochepa kwambiri chingakuthandizeni kuti muchepetse thupi ndikuwongolera matenda ashuga ndi zina.

Zakudya zamafuta ambiri mwachiwonekere amafunika kuzipewa, monga zakumwa zotsekemera ndi shuga, keke, ndi maswiti.

Komabe, kudziwa kuti ndi zakudya ziti zofunika kuchepetsa ndizovuta kwambiri. Zina mwa zakudyazi ndizopatsa thanzi - zosayenera kudya zakudya zochepa chifukwa cha kuchuluka kwa ma carbs.

Chowonjezera chanu cha carb tsiku lililonse chimatsimikizira ngati muyenera kuchepetsa zina mwazakudya izi kapena kuzipewa zonse. Zakudya zochepa kwambiri zimakhala ndi magalamu 20-100 a carbs patsiku, kutengera kulolerana kwanu.

Nazi zakudya 14 zomwe muyenera kupewa kapena kuchepetsa pazakudya zochepa.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Mkate ndi njere

Mkate ndi chakudya chodalirika m'mitundu yambiri. Zimabwera m'njira zosiyanasiyana, kuphatikizapo mikate, mipukutu, bagels, ndi mikate yopyapyala, monga ma tortilla.

Komabe, zonsezi ndizokwera kwambiri mu carbs. Izi ndizowona pamitundu yonse yambewu zonse komanso zopangidwa ndi ufa wosalala.

Ngakhale kuchuluka kwa carb kumasiyana kutengera zosakaniza ndi kukula kwamagawo, nazi kuwerengera kwapafupifupi kwa mkate wodziwika (1, 2, 3, 4):

• Mkate Woyera (kagawo kamodzi): Magalamu 14 a carbs, 1 omwe ndi fiber
• Mkate wonse wa tirigu (kagawo kamodzi): 17 magalamu a carbs, 2 omwe ndi fiber
• Mtedza wamtambo (mainchesi 10): 36 magalamu a carbs, 2 omwe ndi fiber
• Bagel (3-inchi): Magalamu 29 a carbs, 1 omwe ndi fiber

Kutengera kupirira kwanu kwa carb, kudya sangweji, burrito, kapena bagel kumatha kukuyikani pafupi kapena kupitirira malire anu atsiku ndi tsiku.

Ngati mukufunabe kusangalala ndi mkate, pangani mikate yanu yotsika kwambiri kunyumba.

Mitengo yambiri, kuphatikiza mpunga, tirigu, ndi oats, imakhalanso ndi ma carbs ambiri ndipo amafunika kuchepetsedwa kapena kupewa chakudya chochepa kwambiri.

Chidule Mikate yambiri ndi tirigu, kuphatikiza nyemba zonse ndi mkate wambewu, ndizokwera kwambiri mu ma carb osaphatikizika ndi chakudya chochepa kwambiri.

2. Zipatso zina

Kudya zipatso ndi ndiwo zamasamba zambiri kwakhala kukugwirizanitsidwa ndi chiopsezo chochepa cha khansa ndi matenda amtima (,,).

Komabe, zipatso zambiri zimakhala ndi ma carbs ambiri ndipo mwina sizingakhale zoyenera kudya zakudya zochepa.

Zipatso zomwe mumapereka ndimkapu imodzi (120 magalamu) kapena kachidutswa kamodzi. Mwachitsanzo, apulo yaying'ono imakhala ndi magalamu 21 a carbs, 4 mwa iwo amachokera ku fiber (8).

Pazakudya zotsika kwambiri, mwina ndibwino kupewa zipatso, makamaka zipatso zokoma ndi zouma, zomwe zimakhala ndi kuchuluka kwa carb (9, 10, 11, 12, 13):

• Banana (1 sing'anga): 27 magalamu a carbs, atatu mwa iwo ndi fiber
• Zoumba (1 ounce / 28 magalamu): 22 magalamu a carbs, 1 yomwe ndi fiber
• Madeti (2 akulu): 36 magalamu a carbs, 4 mwa iwo ndi fiber
• Mango, odulidwa (1 chikho / 165 magalamu): Magalamu 28 a carbs, atatu mwa iwo ndi fiber

Zipatso zimakhala ndi shuga wochepa kwambiri komanso zimakulanso kuposa zipatso zina. Chifukwa chake, zochepa - mozungulira 1/2 chikho (50 magalamu) - mutha kusangalala nazo ngakhale pazakudya zochepa kwambiri zama carb.

Chidule Zipatso zambiri zimayenera kuchepetsedwa ndi chakudya chochepa kwambiri, kutengera kupirira kwanu. Izi zati, zipatso nthawi zina zimatha kusangalatsidwa.

3. Zomera zosakaniza

Zakudya zambiri zimaloleza kudya zopanda malire zamasamba ochepa.

Masamba ambiri ali ndi fiber yambiri, yomwe imatha kuthandizira kuchepa kwa thupi komanso kuwongolera shuga m'magazi (,,).

Komabe, masamba ena owuma kwambiri amakhala ndi ma carb osungika kwambiri kuposa fiber ndipo amayenera kuchepetsedwa ndi chakudya chochepa kwambiri.

Kuphatikiza apo, ngati mukutsata zakudya zotsika kwambiri, mungachite bwino kupewa kupewa ndiwo zamasamba zonsezi (17, 18, 19, 20):

• Mbewu (1 chikho / 175 magalamu): 41 magalamu a carbs, 5 mwa iwo ndi fiber
• Mbatata (1 sing'anga): Magalamu 37 a carbs, 4 mwa iwo ndi fiber
• Mbatata / yam (1 sing'anga): Magalamu 24 a carbs, 4 mwa iwo ndi fiber
• Beets, yophika (1 chikho / 150 magalamu): Magalamu 16 a carbs, 4 mwa iwo ndi fiber

Makamaka, mutha kusangalala ndi masamba ochepa otsika-carb pachakudya chochepa kwambiri.

Chidule Ngakhale masamba ambiri ali ndi carbs ochepa, ochepa ndi okwera kwambiri. Ndibwino kuti musankhe makamaka osakhala wowuma, ndiwo zamasamba kwambiri mukamachepetsa kuchuluka kwa ma carb.

4. Pasitala

Pasitala ndi chakudya chodula komanso chotsika mtengo koma chokwera kwambiri cha carbs.

Kapu imodzi (250 magalamu) ya pasitala yophika imakhala ndi magalamu 43 a carbs, atatu okhawo ndi fiber (21).

Kuchuluka kwa pasitala wa tirigu wokwanira ndi njira yabwinoko pang'ono pa magalamu 37 a carbs, kuphatikiza magalamu 6 a fiber (22).

Pa chakudya chochepa cha carb, kudya spaghetti kapena mitundu ina ya pasitala si lingaliro labwino pokhapokha mutadya gawo laling'ono kwambiri, zomwe sizowona kwa anthu ambiri.

Ngati mukulakalaka pasitala koma simukufuna kupitirira malire anu a carb, yesetsani kupanga masamba osungunuka kapena ma shirataki.

Chidule Pasitala wamba komanso wanthawi zonse ali ndi ma carbs ambiri. Masamba onunkhira kapena Zakudyazi za shirataki zimapereka njira zamafuta otsika kwambiri.

5. Mbewu

Ndizodziwika bwino kuti mapira a kadzutsa wa shuga amakhala ndi ma carbs ambiri.

Komabe, mutha kudabwitsidwa ndi kuchuluka kwa mapira amtundu wathanzi.

Mwachitsanzo, 1 chikho (90 magalamu) a oatmeal wophika wokhazikika kapena wapafupipafupi amapereka magalamu a 32 a carbs, 4 okhawo ndi fiber (23).

Oats odulidwa ndi chitsulo samakonzedwa mocheperapo kuposa mitundu ina ya oatmeal ndipo nthawi zambiri amawonedwa ngati athanzi. Komabe, chikho chimodzi chokha cha 1/2 (magalamu 45) a oats odulidwa achitsulo amakhala ndi magalamu 29 a carbs, kuphatikiza magalamu 5 a fiber (24).

Mbewu zonse zambewu zimakonda kunyamula zochulukirapo. Chikho cha 1/2 (61 magalamu) a granola amakhala ndi magalamu 37 a carbs ndi magalamu 7 a fiber, pomwe ma Grape Nuts omwewo amakhala ndi magalamu 46 a carbs okhala ndi magalamu 5 a fiber (25, 26).

Kutengera ndi cholinga chanu cha carb, mbale yambewu imatha kukuikani mosavuta pamalire anu onse - ngakhale mkaka usanawonjezeredwe.

Chidule Ngakhale tirigu wathanzi, wokhala ndi tirigu wambiri amakhala ndi ma carbs ambiri ndipo ayenera kupewedwa kapena kuchepetsedwa ndi chakudya chochepa kwambiri.

6. Mowa

Mowa ukhoza kusangalatsidwa pang'ono pakudya pang'ono. M'malo mwake, vinyo wouma amakhala ndi ma carbs ochepa komanso mowa kwambiri.

Komabe, mowa ndi wokwera kwambiri mu carbs.

Chidebe cha 12-ounce (356-ml) cha mowa chimanyamula magalamu 13 a carbs, pafupifupi. Ngakhale mowa wopepuka umakhala ndi magalamu 6 pa chidebe (27, 28).

Kuphatikiza apo, kafukufuku akuwonetsa kuti ma carbs amadzimadzi amalimbikitsa kulemera kuposa ma carbs kuchokera ku chakudya chotafuna.

Izi ndichifukwa choti ma carbs amadzimadzi samadzaza ngati chakudya chotafuna ndipo samawoneka kuti amachepetsa chilakolako chanu pafupifupi ().

Chidule Pewani kumwa mowa pa chakudya chochepa kwambiri. Vinyo wouma ndi mizimu ndi njira zabwino zakumwa zoledzeretsa.

7. Yogurt yotsekemera

Yogurt ndi chakudya chokoma, chosunthika. Ngakhale yogurt yosavuta imakhala yochepa mu carbs, anthu ambiri amakonda kudya zipatso zonunkhira, zotsekemera zamafuta ochepa kapena yogurt.

Yogurt yotsekemera nthawi zambiri imakhala ndi ma carbs ambiri monga mchere.

Chikho chimodzi (245 magalamu) cha mafuta osakaniza okoma yogurt amatha kukhala ndi magalamu 47 a carbs, omwe ndi okwera kwambiri kuposa ayisikilimu wofanana (30, 31).

Komabe, kusankha chikho cha 1/2 (123 magalamu) cha yogurt wamba wachi Greek wokhala ndi 1/2 chikho (50 magalamu) a mabulosi akuda kapena raspberries amasunga ma carbs osachepera 10 magalamu.

Chidule Yotsekemera yamafuta ochepa kapena yopanda mafuta nthawi zambiri imakhala ndi ma carbs ambiri monga ayisikilimu ndi zina zotsekemera.

8. Madzi

Madzi ndi chimodzi mwa zakumwa zoyipa kwambiri zomwe mungamwe pa chakudya chochepa kwambiri.

Ngakhale imakhala ndi michere yambiri, msuzi wazipatso umakhala ndi ma carbs omwe amafulumira kudya omwe amachititsa kuti magazi anu azichuluka msanga.

Mwachitsanzo, ma ola 12 (355 ml) a madzi apulo amakhala ndi magalamu 48 a carbs. Izi ndizoposa soda, yomwe ili ndi magalamu 39. Madzi amphesa amapereka makilogalamu 60 a carbs pa 12-ounce (355-ml) potumikira (32, 33, 34).

Ngakhale madzi a masamba alibe mafuta ambiri ngati zipatso zake, 12-ounce (355-ml) yotumikirabe imakhala ndi magalamu 16 a carbs, awiri okhawo amachokera ku fiber (35).

Kuphatikiza apo, msuzi ndi chitsanzo china cha ma carbs am'madzi omwe malo anu okonda kulakalaka sangachite mofanana ndi ma carbs olimba. Kumwa madzi kumatha kudzetsa njala komanso kudya chakudya pambuyo pake ().

Chidule Madzi azipatso ndi chakumwa chodzaza ndi carb chomwe chimayenera kuchepetsedwa kapena kupewa, makamaka pa chakudya chochepa kwambiri.

9. Mavalidwe a saladi wopanda mafuta ambiri komanso opanda mafuta

Ma saladi osiyanasiyana amatha kusangalala nawo nthawi zonse ndi chakudya chochepa kwambiri.

Komabe, mavalidwe azamalonda - makamaka mitundu yamafuta ochepa komanso yopanda mafuta - nthawi zambiri amatha kuwonjezera ma carb kuposa momwe mungaganizire.

Mwachitsanzo, supuni 2 (30 ml) yamavalidwe opanda mafuta aku France amakhala ndi magalamu 10 a carbs. Gawo lofanana lazovala zopanda mafuta lili ndi magalamu 11 a carbs (36, 37).

Anthu ambiri amagwiritsa ntchito supuni zopitilira 2 (30 ml), makamaka pa saladi yayikulu yolowera. Kuti muchepetse ma carbs, valani saladi yanu ndi mafuta okhathamira bwino.

Komanso, gwiritsani vinyo wosasa ndi mafuta, omwe amalumikizidwa ndi thanzi la mtima ndipo atha kuchepa thupi (,).

Chidule Pewani mavalidwe opanda saladi opanda mafuta komanso mafuta ochepa, omwe nthawi zambiri amakhala ndi ma carbs ambiri. Gwiritsani ntchito mavalidwe okoma kapena maolivi ndi viniga m'malo mwake.

10. Nyemba ndi nyemba

Nyemba ndi nyemba ndi zakudya zopatsa thanzi.

Amatha kupereka zabwino zambiri zathanzi, kuphatikiza kuchepa kwa kutupa komanso chiopsezo cha matenda amtima (,,,).

Ngakhale ali ndi fiber yambiri, amakhalanso ndi ma carbs okwanira. Kutengera kulekerera kwanu, mutha kuphatikiza pang'ono pazakudya zochepa.

Nayi carb yowerengera 1 chikho (160-2200 magalamu) a nyemba zophika ndi nyemba (44, 45, 46, 47, 48, 49):

• Maluwa: Magalamu 40 a carbs, 16 omwe ndi fiber
• Nandolo: 25 magalamu a carbs, 9 mwa iwo ndi fiber
• Nyemba zakuda: 41 magalamu a carbs, 15 mwa iwo ndi fiber
• Nyemba za Pinto: Magalamu 45 a carbs, 15 mwa iwo ndi fiber
• Nkhuku Magalamu 45 a carbs, 12 mwa iwo ndi fiber
• Nyemba za impso: Magalamu 40 a carbs, 13 mwa iwo ndi fiber

Chidule Nyemba ndi nyemba ndi zakudya zopatsa thanzi. Mutha kuphatikizira zochepa pazakudya zochepa za carb, kutengera malire anu a tsiku ndi tsiku.

11. Uchi kapena shuga wamtundu uliwonse

Mwinamwake mukudziwa bwino kuti zakudya zokhala ndi shuga wambiri, monga makeke, maswiti, ndi keke, ndizoletsedwa pa chakudya chochepa cha carb.

Komabe, mwina simukuzindikira kuti mitundu yachilengedwe ya shuga imatha kukhala ndi ma carbs ambiri monga shuga woyera. M'malo mwake, ambiri a iwo ndi okwera kwambiri mu carbs akayesedwa ndi supuni.

Nayi kuwerengera kwa carb supuni imodzi ya mitundu ingapo ya shuga (50, 51, 52, 53):

• Shuga Woyera: 12.6 magalamu a carbs
• Mazira a mapulo: 13 magalamu a carbs
• Timadzi tokoma: 16 magalamu a carbs
• Wokondedwa: 17 magalamu a carbs

Kuphatikiza apo, zotsekemera izi sizimapatsa thanzi pang'ono. Pamene kudya kwa carb kuli kochepa, ndikofunikira makamaka kusankha magwero azakudya zopatsa thanzi, zama fiber.

Pofuna kutsekemera zakudya kapena zakumwa popanda kuwonjezera ma carbs, sankhani zotsekemera zathanzi m'malo mwake.

Chidule Ngati muli ndi chakudya chochepa cha carb, pewani shuga, uchi, madzi a mapulo, ndi mitundu ina ya shuga, yomwe imakhala ndi ma carbs ambiri koma alibe michere yambiri.

12. Chips ndi osokoneza

Chips ndi ma crackers ndi zakudya zotsekemera zotchuka, koma ma carbs awo amatha kuwonjezera msanga.

Pafupifupi 28 magalamu a tchipisi timakhala ndi magalamu 18 a carbs, 1 yokha ndiye fiber. Izi ndi za tchipisi tating'onoting'ono ta 10-15 (54).

Ma Crackers amasiyanasiyana pamtundu wa carb kutengera kapangidwe kake. Komabe, ngakhale opanga tirigu wathunthu amakhala ndi pafupifupi magalamu 19 a carbs pa ounce limodzi (28 magalamu), kuphatikiza magalamu atatu a fiber (55).

Zakudya zokhwasula-khwasula zimadyedwa nthawi yayitali. Ndibwino kuti muzipewe, makamaka ngati mukudya zakudya zopatsa thanzi.

Chidule Pewani kudya tchipisi, tiziwombankhanga, ndi zakudya zina zopangidwa ndi zokhwasula-khwasula pamene mukudya zakudya zochepa.

13. Mkaka

Mkaka ndi gwero labwino kwambiri la michere yambiri, kuphatikiza calcium, potaziyamu, ndi mavitamini angapo a B.

Komabe, imakhalanso ndi ma carbs ambiri. Mkaka wonse umapatsa magalamu 12-13 ofanana a carbs pa ma ola 8 (240 ml) ngati mitundu yotsika kwambiri yamafuta komanso yopanda mafuta (56, 57, 58).

Ngati mukungogwiritsa ntchito supuni kapena ziwiri (15-30 ml) mu khofi kamodzi patsiku, mutha kuphatikiza mkaka wochepa pazakudya zochepa.

Komabe, kirimu kapena theka ndi theka ndi njira zabwino ngati mumamwa khofi pafupipafupi, chifukwa mumakhala ma carbs ochepa.

Ngati mumakonda kumwa mkaka ndi galasi kapena kuugwiritsa ntchito kupanga ma lattés kapena smoothies, lingalirani kuyesa mkaka wa amondi kapena coconut wopanda mchere.

Chidule Kuonjezera pang'ono mkaka ku khofi kamodzi patsiku sikungayambitse mavuto pazakudya zochepa. Yesetsani kuti musamwe zakumwa zambiri.

14. Zinthu zophika zopanda Gluten

Gluten ndi mapuloteni omwe amapezeka mu tirigu, balere, ndi rye.

Zakudya zopanda Gluten zakhala zotchuka kwambiri m'zaka zaposachedwa ndipo zimafunikira anthu omwe ali ndi matenda a leliac.

Matenda a Celiac ndimomwe mungadzipangire momwe m'matumbo mwanu mumayaka chifukwa cha gilateni.

Izi zati, mikate yopanda gilateni, muffin, ndi zinthu zina zophika sizikhala zochepa mu carbs. M'malo mwake, nthawi zambiri amadzitama ndi ma carbs ambiri kuposa anzawo amadzimadzi.

Kuphatikiza apo, ufa womwe amagwiritsira ntchito popanga zakudya izi nthawi zambiri amapangidwa kuchokera ku sitashi ndi njere zomwe zimakonda kukweza shuga wamagazi mwachangu ().

Kumamatira ku zakudya zonse kapena kugwiritsa ntchito ufa wa amondi kapena wa kokonati kuti mupange zakudya zanu zokhazokha ndi njira yabwinoko kuposa kudya zakudya zopanda thanzi.

Chidule Mkate wopanda ma Gluten ndi ma muffin amatha kukhala okwera kwambiri ngati zinthu zophika zachikhalidwe. Amapangidwanso nthawi zambiri ndi magwero a carb omwe amakweza shuga wamagazi mwachangu.

Mfundo yofunika

Mukamatsata chakudya chochepa cha carb, ndikofunikira kusankha zakudya zopatsa thanzi koma zopanda mafuta.

Zakudya zina ziyenera kuchepetsedwa pomwe zina zimapewa zonse. Zosankha zanu zimadalira gawo lina pakulekerera kwanu kwa carb.

Pakadali pano, yang'anani kudya zakudya zosiyanasiyana zathanzi.