Zakudya Zachangu 14 Zomwe Mungadye Pazakudya Zochepa-Zakudya Zam'madzi

Zamkati

• 1. Sub mu mphika
• 2. KFC yophika nkhuku
• 3. Khofi kapena tiyi wokhala ndi zonona kapena theka ndi theka
• 4. Chipotle saladi kapena mbale
• 5. Burger wokutidwa ndi letesi
• 6. Panera Mkate mphamvu mbale ya kadzutsa
• 7. Mapiko a njati
• 8. Bacon kapena soseji ndi mazira
• 9. Sangweji ya Arby yopanda bun kapena mkate
• 10. Antipasto saladi
• 11. Sitima yapansi panthaka kawiri nkhuku yodulidwa
• 12. Mbale ya Burrito
• 13. Msangweji wa kadzutsa wa McDonald wopanda mkate
• 14. Arby's sose Turkey nyumba yosamaliramo saladi
• Mfundo yofunika

Kudya chakudya chochepa kwambiri mukamadya kumatha kukhala kovuta, makamaka m'malo odyera mwachangu.

Ndi chifukwa chakuti chakudyachi nthawi zambiri chimakhala cha mkate, mikate, ndi zinthu zina zamafuta ambiri.

Komabe, malo ambiri odyera mwachangu amapereka zosankha zabwino zotsika kwambiri, ndipo zinthu zambiri zimatha kusinthidwa kuti zigwirizane ndi moyo wanu.

Nazi zakudya 14 zokoma mwachangu zomwe mungadye pazakudya zochepa.

1. Sub mu mphika

Masangweji oyenda pansi pamadzi ndi okwera kwambiri mu carbs. Gawo laling'ono limakhala ndi magalamu 50 a carbs, ambiri mwa iwo amachokera ku bun.

Kuitanitsa gawo lanu "mu mphika" (mu mphika kapena chidebe), m'malo mokhala pa bun, kumatha kukupulumutsirani magalamu oposa 40 a carbs.

Kuwerengera kwa carb pazosankha mu-a-tub kungawonekere motere:

• Turkey mawere ndi provolone: 8 magalamu a carbs, 1 yomwe ndi fiber
• Club yayikulu: Magalamu 11 a carbs, awiri mwa iwo ndi fiber
• Nkhuku saladi: 9 magalamu a carbs, atatu mwa iwo ndi fiber
• Kalabu ya California: 9 magalamu a carbs, 4 mwa iwo ndi fiber

Ngakhale mawu oti "sub in a tub" adachokera ku Jersey Mike's, mutha kuyitanitsa chakudya chanu motere ku shopu iliyonse ya sangweji, kuphatikiza Subway.

Ingopemphani kuti ikhale yokonzedwa ngati saladi wokhala ndi maolivi ndi viniga wovala.

Chidule Kuti muchepetse ma carbs pomwe mukusunga mapuloteni ambiri, onetsetsani sangweji yomwe mumakonda "mu beseni" kapena ngati saladi.

2. KFC yophika nkhuku

Nkhuku yokazinga si chisankho chabwino. Pongoyambira, nkhuku imatenga mafuta ambiri mukamawotcha.

Kutentha mafuta a masamba kumatenthedwe amatulutsa mankhwala owopsa omwe angapangitse kuti mukhale ndi matenda amtima, khansa, ndi mavuto ena azaumoyo (1, 2).

Kuphatikiza apo, nkhuku yokazinga imakhala ndi magalamu 8-11 a carbs pachidutswa chachikulu.

Nkhuku yophika ndi njira yabwino kwambiri ndipo imapezeka m'ma franchise ambiri a Kentucky Fried Chicken (KFC). Chidutswa chilichonse cha nkhuku yophika ya KFC imakhala ndi zosakwana 1 gramu ya carbs.

Pazakudya zam'mbali, nyemba zobiriwira zimakhala ndi magalamu awiri a mafuta osungunuka potumikira ndipo ndiye njira yabwino kwambiri. Coleslaw ndi yotsatira, pa 10 magalamu a carbs osungunuka.

Dinani apa kuti mumve zambiri pazakudya zonse za nkhuku ndi mbali zomwe zilipo ku KFC.

Chidule Sankhani nkhuku zouma zitatu ndi mbali ya nyemba zobiriwira kuti mudye chakudya chopatsa thanzi chomwe chili ndi magalamu osachepera 10 a carbs.

3. Khofi kapena tiyi wokhala ndi zonona kapena theka ndi theka

Khofi ndi tiyi ndi zakumwa zopanda mafuta.

Amakhalanso ndi caffeine yambiri, yomwe imapindulitsa kwambiri.

Caffeine imatha kukupangitsani kukhala osangalala, kuchuluka kwa kagayidwe kake, komanso magwiridwe antchito am'maganizo ndi thupi (3, 4, 5,).

Ngati mumakonda mkaka mu chikho chanu cha joe, nyumba zakhofi ndi malo odyera mwachangu nthawi zambiri amapereka theka ndi theka. Chidebe chokhazikika chimakhala ndi pafupifupi magalamu 0,5 a carbs.

Zakudya zonona kwambiri zimakhala zopanda carb ndipo nthawi zina zimapezeka. Komabe, lili ndi zopatsa mphamvu pafupifupi 50 pa supuni (15 ml), poyerekeza ndi ma calories 20 a theka ndi theka.

Nyumba zina za khofi zimaperekanso mkaka wa soya kapena amondi. Mitundu yosasakaniza ya mkaka iyi imapereka ma carbs ochepa pa supuni 2 (30 ml) yotumikira.

Chidule Ngati mumakonda kumwa khofi ndi mkaka kapena zonona, funsani theka ndi theka, kirimu cholemera, kapena soya wopanda mkaka kapena mkaka wa amondi.

4. Chipotle saladi kapena mbale

Chipotle ndi malo odyera achangu aku Mexico omwe atchuka kwambiri.

Anthu ambiri amawona kuti ndiwathanzi kuposa maunyolo ena, chifukwa amagwiritsa ntchito zosakaniza zapamwamba kwambiri ndikugogomezera chisamaliro cha ziweto ndi njira zokhazikika zolimerera.

Chipotle imathandizanso kuti zikhale zosavuta kupanga zakudya zochepa.

Saladi wokhala ndi nyama kapena nkhuku, masamba okumba, ndi guacamole mumakhala magalamu 14 a carbs athunthu, 8 mwa iwo ndi fiber.

Chakudyachi chimaperekanso pafupifupi magalamu 30 a mapuloteni apamwamba.

Mapuloteni apamwamba komanso kudya kwa fiber kumatha kukulitsa kutulutsa kwanu m'matumbo mahomoni a peptide YY (PYY) ndi cholecystokinin (CCK), omwe amauza ubongo wanu kuti mwakhuta ndikuthandizira kupewa kudya mopitirira muyeso (7,).

Ngakhale vinaigrette ilipo, kupezeka kwa guacamole ndi salsa kambiri kumapangitsa kuvala saladi kukhala kosafunikira.

Kuphatikiza apo, Chipotle ili ndi chowerengera chothandiza pa intaneti chomwe chimakupatsani mwayi wowona carb weniweni wazakudya zanu.

Chidule Sankhani saladi ndi nyama, ndiwo zamasamba, salsa, ndi guacamole kuti mudye bwino ndi magalamu 6 a ma carbs osungunuka.

5. Burger wokutidwa ndi letesi

Burger wopanda zingwe wokutidwa ndi letesi ndi chakudya chochepa kwambiri. Zili ndi mapuloteni ambiri, osakhala ndi carb, ndipo amapezeka m'malo onse odyera mwachangu.

Mutha kupititsa patsogolo burger yanu powonjezerapo zoonjezera kapena zowonjezera zowonjezera, kutengera kupezeka ndi zokonda zanu:

• Tchizi: Ochepera 1 gramu ya carbs pagawo
• Nyamba yankhumba: Ochepera 1 gramu ya carbs pagawo
• Mpiru: Ochepera 1 gramu wa carbs pa supuni
• Mayo: Ochepera 1 gramu wa carbs pa supuni
• Anyezi: 1 gramu wa carbs wosungika pachidutswa
• Tomato: Ochepera 1 gramu wa carbs wosungika pagawo lililonse
• Guacamole: 3 magalamu a carbs osungika pa 1/4 chikho (60 magalamu)

Chidule Pamwamba pa burger yanu yopanda zingwe ndi zonunkhira ndi zina zowonjezera kuti muonjezere kununkhira mukamachepetsa kudya kwa carb.

6. Panera Mkate mphamvu mbale ya kadzutsa

Panera Mkate ndi malo odyera okhala ndi masangweji, mitanda, supu, saladi, ndi khofi.

Zambiri mwazakudya zam'mawa zili ndi ma carbs ambiri. Komabe, zosankha ziwiri pamenyu yawo zimagwirira ntchito chakudya cham'mawa chochepa.

The Power Breakfast Egg Bowl yokhala ndi Steak imakhala ndi nyama yang'ombe, tomato, peyala, ndi mazira awiri. Amapereka magalamu asanu a carbs ndi 20 magalamu a mapuloteni.

The Power Breakfast Egg White Bowl yokhala ndi Turkey ili ndi azungu azungu, sipinachi, tsabola belu, ndi basil wama gramu 7 a carbs ndi 25 magalamu a protein.

Kuyambitsa tsikulo ndi chakudya cham'mawa chokhala ndi mapuloteni ambiri kumalimbikitsa kukhuta ndikuchepetsa njala pochepetsa mahomoni a njala ghrelin (,).

Chidule Sankhani chakudya cham'mawa chodyera ndi dzira ndi nyama ndi ndiwo zamasamba ku Panera Mkate kuti carb isamadye kwambiri ndikuwongolera njala.

7. Mapiko a njati

Mapiko a njati ndi abwino komanso osangalatsa kudya.

Angakhalenso njira yotsika kwambiri m'malo opangira pizza komanso malo omenyera masewera, kutengera momwe amakonzera.

Mwachikhalidwe, mapiko a njati amakhala ndi msuzi wofiira wokometsera wopangidwa ndi viniga ndi tsabola wofiira.

Lamulo la mapiko a njati nthawi zambiri limakhala ndi ma gramu 0-3 a carbs pakatumikira.

Mosiyana ndi izi, ma sauci ena amatha kuwonjezera ma carbs ambiri, makamaka mitundu yokoma, monga kanyenya, teriyaki, ndi chilichonse chopangidwa ndi uchi.

Nthawi zina mapikowo amawotcha kapena kuwamenya ndi kuwazinga, omwe amapezeka makamaka pamapiko opanda pake. Chifukwa chake, onetsetsani kuti mufunse momwe mapikowo amapangidwira ndikuyitanitsa anu osadyera kapena kumenya.

Mapiko a njati amatumikiridwanso ndi kaloti, udzu winawake, ndi zovala.

Ngakhale kuti ndi okwera kwambiri mu carbs kuposa masamba ena ambiri, kaloti ndi abwino kudya pang'ono pang'ono. Chikho cha theka (60 magalamu) a zingwe za karoti zili ndi pafupifupi 5 magalamu a ma carbs.

Chidule Sankhani mapiko a njati opanda mkate ndi msuzi wachikhalidwe, udzu winawake, ndi timitengo tating'onoting'ono to karoti kuti mudye ndi zosakwana 10 magalamu a ma carb net.

8. Bacon kapena soseji ndi mazira

Nthawi zina chakudya chosavuta kwambiri chimakhala chokoma kwambiri, monga nyama yankhumba kapena soseji ndi mazira.

Mgwirizano wam'mawawu umapezeka m'malesitilanti odyera mwachangu kwambiri ndipo mumakhala ma carbs ochepa.

Kuphatikiza apo, mazira amatha kukuthandizani kuti mukhale okwanira komanso okhutira kwa maola (,).

Kafukufuku wina mwa atsikana onenepa kwambiri, kudya soseji ndi mazira pachakudya cham'mawa zidathandizira kuchepetsa kudya.

Zidatsitsanso shuga wamagazi ndi insulini pomwe zimachepetsa kudya kwa kalori nthawi yamasana, poyerekeza ndi chakudya chochepa kwambiri cha protein, chakudya cham'mawa ().

Komabe, nyama yankhumba ndi masoseji omwe amachiritsidwa amapangidwa kuchokera ku nyama, zomwe zalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima ndi khansa (,).

Pachifukwa ichi, akatswiri ambiri azaumoyo amalangiza kuti asamadye kwambiri izi.

Chidule Bacon kapena soseji yokhala ndi mazira imapereka ma carbs ochepa, amachepetsa njala, ndipo amakuthandizani kuti mukhale okwanira kwa maola ambiri. Komabe, chepetsani kudya nyama yosinthidwa, chifukwa amalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima ndi khansa.

9. Sangweji ya Arby yopanda bun kapena mkate

Arby ndi imodzi mwamasangweji akuluakulu osavuta kudya ku United States.

Ngakhale Roast Beef Classic ndichinthu chake choyambirira komanso chotchuka kwambiri, Arby's ili ndi njira zina zambiri, kuphatikiza brisket, nyama yang'ombe, nyama yankhuku, nkhuku, ndi Turkey.

Zonsezi zitha kulamulidwa popanda mkate wa chakudya chokoma chotsika kwambiri, chakudya chomanga thupi kwambiri.

Tsamba lawebusayiti limapereka chowerengera chopatsa thanzi, kuti musinthe makonda anu kuti musunge ma carbs mkati mwazomwe mukufuna.

Mwachitsanzo, mungasankhe Smokehouse Brisket ndi tchizi la Gouda, msuzi, ndi saladi wammbali ya magalamu asanu a ma carbs osungunuka ndi 32 magalamu a mapuloteni.

Chidule Gwiritsani ntchito makina owerengera zakudya a Arby kuti mupange chakudya chomanga thupi kwambiri mkati mwazomwe mukufuna.

10. Antipasto saladi

Malo odyera achi Italiya odziwika bwino amadziwika bwino ndi zakudya zamafuta ambiri monga pizza, pasitala, ndi subs.

Saladi ya Antipasto imapereka njira yabwino, yotsika kwambiri ya carb.

Saladi iyi amagwiritsidwa ntchito ngati chokongoletsera, chophatikiza nyama, tchizi, maolivi, ndi masamba omwe amakhala ndi mafuta a maolivi. Komabe, itha kuyitanitsidwa mgawo lalikulu ngati lolowera.

Zakudya zolowa m'malo mwa antipasto saladi zimakhala ndi zomanga thupi zambiri ndipo zimakhala ndi zosakwana 10 magalamu a carbs osungunuka.

Chidule Sankhani antipasto saladi kuti mudzaze, chakudya chotsika kwambiri m'malo odyera ku Italy.

11. Sitima yapansi panthaka kawiri nkhuku yodulidwa

Sitimayi yapansi panthaka ndi malo ogulitsa masangweji otchuka kwambiri padziko lonse lapansi.

M'zaka zaposachedwa, unyolo wakhala ukupereka masaladi odulidwa omwe amatha kusinthidwa ndi mapuloteni ndi ndiwo zamasamba zomwe mungafune.

Chimodzi mwazosangalatsa komanso zopatsa thanzi ndi Double Chicken Chopped Salad ndi Avocado. Lili ndi magalamu 10 a carbs yathunthu, 4 mwa iwo ndi fiber, kuphatikiza ma gramu 36 a protein.

Avocados ali ndi mafuta owoneka bwino komanso opatsa mphamvu. Kudya nawo nkhomaliro kumatha kubweretsa kuchepa kwa kalori pakudya kwanu (,).

Mndandanda wa masaladi apansi panthaka, komanso chidziwitso chokwanira chazakudya, chitha kupezeka pano.

Chidule Sungani saladi wokhala ndi nyama, ndiwo zamasamba, ndi mapeyala kuti mukhale ndi chakudya chokoma komanso chokhutiritsa pa Subway.

12. Mbale ya Burrito

Anthu ambiri amawona burritos ngati chakudya chomwe amakonda.

Amakhala ndi nyama, ndiwo zamasamba, mpunga, ndi nyemba zokutidwa ndi ufa wambiri. Izi zimabweretsa chakudya chomwe chitha kunyamula ma gramu oposa 100 mosavuta.

Komabe, pafupifupi malo onse odyera aku Mexico amakulolani kusiya tortilla ndi zinthu zina zama carb.

Izi zimadziwika ngati mbale ya burrito kapena "bare" burrito.

Chophika cha burrito chopangidwa ndi nyama, anyezi wokazinga, tsabola belu, ndi salsa ndi chakudya chokoma komanso chokhutiritsa chomwe chimapereka magalamu osachepera 10 a carbs osungunuka.

Chidule Sankhani burrito mbale kapena "bare" burrito kuti mumve kukoma kwa burrito wachikhalidwe wokhala ndi ma carbs ochepa.

13. Msangweji wa kadzutsa wa McDonald wopanda mkate

McDonald's ndiye chakudya chodziwika bwino kwambiri padziko lonse lapansi, chomwe chili ndi malo odyera oposa 36,000 padziko lonse lapansi kuyambira 2018.

Ngakhale amadziwika bwino ndi ma burger monga Big Mac ndi Quarter Pounder, mazira ake a mazira a Egg McMuffin ndi Sausage McMuffin nawonso ndi otchuka kwambiri.

Zakudya zam'mawa izi zimakhala ndi muffin wachingelezi wokhala ndi dzira limodzi, chidutswa cha tchizi chaku America, ndi ham kapena soseji.

Sangweji iliyonse imakhala ndi magalamu 29 a carbs. Komabe, kuyitanitsa chilichonse mwazinthu izi popanda muffin kumachepetsa zomwe zili ndi carb mpaka 2 g kapena zochepa.

Ndibwinonso kuyitanitsa masangweji awiri otsika-carb, popeza iliyonse imangopereka pafupifupi 12 magalamu a protein.

Chidule Ku McDonald's, onetsetsani 2 Mazira kapena Soseji McMuffins opanda mkate wodyera wokwanira ndi magalamu 4 kapena ochepera a carbs ndi 24 magalamu a mapuloteni.

14. Arby's sose Turkey nyumba yosamaliramo saladi

Monga tafotokozera pamwambapa, kuyitanitsa sangweji ya Arby yocheperako ndi njira yabwino yotsika kwambiri.

Kuphatikiza apo, Arby's ikupereka Roast Turkey Farmhouse Salad yokhala ndi chowotcha, nyama yankhumba, tchizi, masamba osakaniza, ndi tomato.

Lili ndi magalamu 8 okha a ma carbs, awiri mwa iwo ndi fiber, komanso 22 magalamu a mapuloteni.

Onetsetsani kuti musasokoneze ndi Crispy Chicken Farmhouse Salad, yomwe imaphatikizapo nkhuku yomwe yaphika ndi yokazinga. Imanyamula magalamu 26 a carbs athunthu.

Chidule Sankhani Arby's Roast Turkey Farmhouse Salad kuti mukhale osakaniza ndi mawonekedwe abwino ndi magalamu 6 a carbs osungunuka.

Mfundo yofunika

Ngakhale mutangowona zakudya zama carb pamenyu, chakudya chotsitsika kwambiri chingapangidwe m'malesitilanti odyera mwachangu popanga zina m'malo mwake.

Ngakhale chakudya chofulumira sichikhala chopatsa thanzi ngati chakudya chomwe mungakonze kunyumba, ndibwino kudziwa zomwe mungayitanitse ngati mungasankhe nokha.