Mitundu Yabwino Kwambiri Yotsika Carb

Zamkati

• Zotsika kwambiri za carb
• Achinyamata
• Matigari
• Special K Original
• Ziphuphu za Annie's Organic Frosted Oat
• Zamkatimu zamkati
• Malo okwera kwambiri a carb
• Chifukwa chiyani thupi limafunikira ma carbs?
• Kodi muyenera kudya ma carbs angati?
• Malangizo ndi zidule za chakudya cham'mawa chotsika kwambiri
• Zomwe muyenera kuyang'ana
• Maphikidwe okoma otsika kwambiri a carb

Chidule

Chakudya chovuta kwambiri kukonzekera pamene mukuyesera kuwonetsetsa chakudya choyenera kuyenera kukhala chakudya cham'mawa. Ndipo chimanga ndi chovuta kukana. Zosavuta, zachangu, ndikudzaza, ndani akufuna kusiya mbale yam'mawa ya Cheerios?

Tsoka ilo, zopangidwa zodziwika bwino zimakhala ndi magalamu 20 a carbs pa kutumikira, kapena kupitilira apo. Chotsani izi ngati mukufuna kuti chakudya chanu chikhale cholimba.

Zomwe zili ndi carb zimaperekedwa mwachilolezo ndi a. Zomwe zimaperekedwa mwina sizikuwonetsa kukula kwa mtundu womwe akutumikirapo.

Kuti mumve zambiri zakutumikirako kwamitundu yazakudya yomwe mumakonda, chonde onani malembedwe azakudya monga kukula kwake kumasiyanasiyana.

Zotsika kwambiri za carb

Mbewu zambiri za carb zotsika kwambiri sizikhala ndi chakudya chambiri. Mbewu zimakhala ndi mbewu, ndipo mbewu ndi ma carbs. Komabe, mbewu zina zimakhala zotsika mu carbs kuposa zina. Omwe mukuyenera kuwawona m'masitolo ambiri ogulitsa zakudya okhala ndi mafuta ochepa ndi awa:

Achinyamata

Cheerios ali ndi magalamu pafupifupi 20.50 a chakudya pa chikho chimodzi chotumikira. Amakhalanso opanda gluteni kwa iwo omwe amawona momwe amadyera.

Matigari

An oldie koma goodie, Wheaties akhala alipo kuyambira 1922.Amakhalanso ndi chakudya chochepa poyerekeza ndi tirigu wambiri, amabwera pa magalamu 23 pa cup-chikho chogwiritsira ntchito.

Special K Original

Pa makilogalamu 22.75 a chakudya pa chikho, Kellogg's Special K cereal ndi chisankho chotsika kwambiri cha carb.

Ziphuphu za Annie's Organic Frosted Oat

Mbewu ya organic, yotsika-carb, yopanda gluten imakonda kwambiri ana ndi akulu omwe. Chikho cha ¾ chikho chili ndi pafupifupi magalamu 27 a chakudya, chomwe ndi pafupifupi 9 peresenti ya mtengo womwe mumalimbikitsa tsiku lililonse.

Dziwani kuti opanga mbewu zina amakhala ndi chikho chimodzi chogwiritsira ntchito, pomwe ena amagwiritsa ntchito chikho chachitatu chachinayi chomwe chimatumikira. Ngati mumamatira pamakulidwe omwe akutumikiridwa, palibe chifukwa choti simungasangalale ndi mbale kapena ziwiri mwambewu zabwino kwambiri pamlungu.

Tiyeni tiwone zomwe zili ndi carb yazinthu zina zotchuka za chimanga.

Zamkatimu zamkati

Izi ndizovuta! Mbewu zina zimawoneka ngati zosankha zabwinoko chifukwa zimapangidwa kuchokera ku njere zonse, koma zambiri ndizochulukabe kwambiri. Mbewu izi zimagwera mgulu lazinthu zama carb:

• Kashi GoLean (32 magalamu pa chikho)
• Tirigu Chex (52 magalamu pa 1 chikho)
• Mbewu ya Moyo (magalamu 33 pa chikho chimodzi)

Zikafika pamsika wonse wambewu, kubetcha kwabwino kwambiri ndi chimanga ndi mtedza ndi zipatso mmenemo. Izi zingakuthandizeni kuti mukhalebe otalikirapo komanso kukupatsani thanzi labwino chifukwa cha ndalama zanu chifukwa zilinso ndi zomanga thupi komanso mavitamini ndi mchere wosiyanasiyana.

Malo okwera kwambiri a carb

Ngakhale kuti mwina mumadziwa kuti musakhale ku Trix, Lucky Charms, ndi Count Chocula, zina mwa chimanga chambiri chokhala ndi carb ndizomwe zimawoneka ngati zingakhale zathanzi kwambiri.

Mbewu izi zomwe zimawoneka ngati zathanzi zimakwera kwambiri pamndandanda wamphesa pamsika wokhala ndi ma carbs ambiri:

• Kokolola Nthambi (46 magalamu pa chikho)
• Tirigu Wotentha Kwambiri (magalamu 47 pa chikho)
• Crisp Oatmeal (47 magalamu pa chikho)

Alinso ndi maubwino awo, komabe. Zambiri mwazinthuzi ndizokwera kwambiri ndipo zimatsika shuga kuposa omwe amapikisana nawo okhala ndi ma carbs ochepa.

Chifukwa chiyani thupi limafunikira ma carbs?

Zakudya zamadzimadzi ndi chimodzi mwazinthu zitatu zofunika kwambiri zomwe thupi limayenera kugwira ntchito. Zina ziwirizi ndi mafuta komanso zomanga thupi. Zakudya zamadzimadzi zimasanduka shuga ndipo ndizofunika chifukwa zimapatsa thupi mphamvu kuti igwire bwino ntchito. Selo lililonse m'thupi limagwiritsa ntchito shuga ngati mafuta.

Pali mitundu itatu yayikulu ya chakudya yomwe imapezeka mu zakudya:

• sitashi, yomwe ndi chakudya chovuta
• shuga, omwe ndi chakudya chophweka
• CHIKWANGWANI

Zakudya zophatikizika zimaphwanyidwa pang'onopang'ono kuposa ma carbu osavuta, kotero zimapatsa thupi mphamvu yolimba komanso yokhalitsa. Amapezeka mu:

• mbewu zonse
• nyemba
• ndiwo zamasamba, monga chimanga ndi mbatata

Zakudya izi zimaperekanso mafuta kwa mabakiteriya athanzi m'matumbo. Amathandiza pa:

• chitetezo chanu chonse chamthupi
• kagayidwe
• chiopsezo cha matenda osachiritsika
• kugaya chakudya

Thupi limatenga chakudya chosavuta mwachangu, chifukwa chake limathandizira mwachangu, kwakanthawi kochepa. Mutha kupeza chakudya chosavuta mu:

• mkaka
• zipatso
• zakudya zopangidwa ndi shuga wowonjezera

CHIKWANGWANI ndichofunikira chifukwa chimathandiza kuti gawo lanu logaya chakudya likhale labwino.

Kodi muyenera kudya ma carbs angati?

Ngakhale aliyense amafunika kudya chakudya, anthu ena amafunikira ma carbs kuposa ena. Mwachitsanzo, anthu omwe ali achangu kwambiri amafunika kudya ma carbs ambiri kuposa anthu omwe sachita zambiri.

Omwe ali ndi matenda ashuga nthawi zambiri amafunika kuchepetsa kuchuluka kwa chakudya chomwe amadya nthawi iliyonse kuti athandizire kuchepetsa shuga.

Anthu omwe amadya zakudya zama carb ochepa, monga Atkins, keto, ndi South Beach amadyetsa kuchepa kwa mavitamini awo kuti athe kuchepetsa kunenepa.

Ma carbs si "oyipa," koma ndi bwino kuganizira mozama za kuchuluka komwe thupi lanu limafunikira tsiku lililonse kuti mukhale athanzi. Kuchuluka kwa chakudya chomwe mumafuna kumadalira:

• zaka
• kugonana
• zaumoyo
• mulingo wazantchito

Akatswiri ena azaumoyo amalimbikitsa kuti anthu azitenga pakati pa 45 ndi 65 peresenti ya ma calorie awo tsiku ndi tsiku kuchokera ku carbs, pomwe anthu achangu kwambiri amalakwitsa mbali yayikulu ndipo anthu osatopa kwambiri amadya ma carbs ochepa.

Mwachitsanzo, munthu wamkulu wazaka zapakati pa 19 ndi 25, yemwe akufuna kuti akhale wonenepa, ayenera kudya ma calories 2,400 omwe akuphatikizapo magalamu 270 mpaka 390 a carbs patsiku. Ayeneranso kupeza 35 mpaka 55 peresenti ya ma calories onse kuphatikiza mafuta ndi mapuloteni.

Gawo linalake la chakudya limapereka pafupifupi magalamu 15.

Malinga ndi American Heart Association, zitsanzo za magawo omwe akonzedwa ndi awa:

• chidutswa chimodzi cha mkate
• 1/3 chikho cha mpunga
• 1/2 nthochi
• mbatata imodzi yaying'ono

Izi zikutanthauza kuti pa magalamu 270 mpaka 390 a carbs tsiku lililonse, muyenera kudya magawo 18 mpaka 26 oyenera.

Ndikofunika kukumbukira kuti si ma caloriki onse ndi magalamu a carbohydrate ofanana. Mwanjira ina, mukasankha ma carb wathanzi m'malo mwa shuga wambiri, ma fiber ochepa, zimathandiza pakuwongolera thanzi lanu lonse.

Malangizo ndi zidule za chakudya cham'mawa chotsika kwambiri

Mukakhala chimanga chotsika kwambiri cha carb mumatsata, zina mwazabwino zomwe mungasankhe sizosangalatsa padziko lapansi. Yesani kuwajambulira ndikukhala motalikirapo poponya:

• amondi odulidwa
• mtedza wokazinga
• magawo mtedza

Magawo ena a nthochi, zoumba zingapo kapena zonunkhira, kapena zipatso zam'nyengo zimapatsa zokongoletsa mbale yanu yam'mawa yamtengo wapatali, komanso zimawonjezera chakudya.

Zolemba za carb zochepa ndi monga:

• mbewu za chia
• mtedza ndi mbewu
• fulakesi
• ma coconut osalala
• koko za koko

Tirigu ndi kudya msanga mukakhala munthawi yovuta, koma musalole kuti mwayi wake uwononge mapulani anu azakudya. Sakani phukusi lanu ndi firiji ndi zosankha zina zabwino zotsika kwambiri.

Yesetsani kuyika parfait yachigiriki ndi peyala ndi ma walnuts ochepa kuti muzidya kadzutsa kosavuta komwe mungadye mukamapita. Mazira ophika kwambiri amapanganso chakudya cham'mawa chachikulu. Mutha kuwira dazeni pasadakhale.

Njira ina yachangu, yotsika mtengo ya kadzutsa ndi mtedza wambiri ndi chipatso!

Zomwe muyenera kuyang'ana

Ngati mukuwerenga ma carbs anu, ndikofunikira kuti muwone zolemba zomwe mumadya. Fufuzani mawu oti "chakudya chonse," omwe akuphatikizapo:

• starches
• shuga
• CHIKWANGWANI

Izi zitha kukuthandizani kuti muchepetse kuchuluka kwa ma carbs omwe mumadya mukamadya.

Ngati mukuwerengera chakudya monga gawo la chakudya chanu, chotsani kuchuluka kwa michere yonse pazakudya zonse zamahydrohydrate.

Mwachitsanzo, ngati pali magalamu 10 a chakudya chonse, koma magalamu asanu ndi fiber, mungawerenge magalamu asanu a chakudya chonse. Thupi lanu siligaya CHIKWANGWANI, chifukwa chake silimakhudza milingo yanu ya shuga monga shuga wosavuta.

Kufalitsa ma carbs anu mofanana tsiku lonse kumathandizira kuti thupi lanu likhale ndi mphamvu zokuthandizani masana.

Chifukwa chakuti mukuyang'ana kudya kwa carb sizitanthauza kuti muyenera kuzichotsa pazakudya zanu. Chilichonse chomwe mungasankhe kuchita, khalani ndi chakudya chamagulu tsiku lililonse.

Maphikidwe okoma otsika kwambiri a carb

Tapanga zina mwa maphikidwe am'mawa otsika kwambiri a carb kuti muyese makeke anu ophika.

1. Mbewu za Chimanga cha Keto

Pangani tirigu wanu wotsika kwambiri kunyumba ndi njira iyi ya Keto Corn Flakes wolemba FatForWeightLoss.

Zosakaniza:

• ufa wa amondi
• erythritol
• mchere
• Kutulutsa vanila
• madzi

2. Zikondamoyo Zakudya Zochepa Zamabuluu

Zikondamoyo za buluu zimapanga makeover otsika-carb ndi njira iyi ndi tasteaholics.

Zosakaniza:

• ufa wa amondi
• mkaka wa amondi
• pawudala wowotchera makeke
• mabulosi abulu
• sinamoni
• ufa wa kokonati
• mafuta a kokonati
• dzira
• mchere
• Stevia

3. Mazira ophikidwa mu avocado

Zosakaniza zisanu zokha zimapanga chakudya chokoma, chodzaza ndi chakudya cham'mawa ndi Give Recipe.

Zosakaniza:

• peyala
• tsabola wakuda
• chitowe
• mazira
• mafuta a maolivi

4. Ma muffin achingelezi achangu a paleo mwachangu

Muffins a Chingerezi ndi osavuta kupanga (komanso otsika kwambiri kuposa kale) ndi Chinsinsi cha Beauty ndi Foodie.

Zosakaniza:

• apulo cider viniga
• zotupitsira powotcha makeke
• ufa wa kokonati
• dzira
• Chotupa cha vanila cha gluten
• uchi kapena madzi Stevia
• anasungunuka batala wodyetsedwa ndi udzu kapena mafuta a kokonati
• coconut wopanda mkaka kapena mkaka wa amondi

5. Mazira a dzira la Keto French amawotcha

Izi za Keto French Toast Dzira ndi Mtendere, Chikondi ndi Low Carb ndizomwe zimakonda kwambiri.

Zosakaniza:

• zotupitsira powotcha makeke
• ufa wa kokonati
• mazira
• mafuta okoma kirimu
• granular erythritol
• sinamoni wapansi
• zonona zolemera
• chotsitsa cha vanila choyera
• madzi a mapulo opanda shuga