Ma Carbs Opanda Chifukwa: Zakudya 8 Zoyipa Kuposa Mkate Woyera

Zamkati

• Zakumwa Za Coffee Zosangalatsa
• Bagels
• Zakumwa Zamadzi ndi Smoothies
• Ophwanya Tchizi
• Katundu Wophika Kumalo Ogulitsira Khofi
• Yogurt ndi Zipatso Pansi
• Makanema Owonetsera Kanema
• Zoumba Zophimbidwa Ndi Yogurt
• Onaninso za

Mkate woyera wayamba kukhala woipa kwa adani anu pagulu; ndani samangoyitanitsa Turkey ndi Switzerland pa tirigu wathunthu? Chifukwa, ndithudi, ndi chakuti mkate woyera umakonzedwa-unachotsedwa ubwino wake wonse, ndikusiya kagawo kakang'ono kofewa kamene kanali koopsa kwambiri m'zaka zapitazi. Koma ngakhale mutasandulika tirigu wathunthu, ma carbu ena osinthidwa atha kukhala kuti alowere mu zakudya zanu, ambiri okhala ndi chakudya chokwanira tsiku lonse.

Njira yanu yoyamba yodzitetezera ndikusankha zakudya zonse zomwe zili pafupi kwambiri ndi gwero lawo loyambirira, akutero Manual Villacorta, RD, wolemba mabuku. Kudya Kwaulere: Njira Yabwino Ya Carb Yotaya mainchesi. Ndipo, monga nthawi zonse, kuwongolera kukula kwamagawo ndikofunikira. Kupanda kutero, apa pali ma carbs eyiti oyipa omwe atha kukhala akulowa muzakudya zanu, ngakhale mutakhala kuti mwalumbirira magawo oyera mpaka kalekale.

Zakumwa Za Coffee Zosangalatsa

Sikuti izi zitha kukhala ndi zopatsa mphamvu zambiri monga chakudya, (nthawi zina kupitilira 400) kuchuluka kwawo kwa carb kumatha kukhala kofanana ndi kudya kwa pasitala kusanachitike; ena ali ndi 60-80g a carbs pa kutumikira. Onjezerani shuga, mafuta okhutira mu kirimu chokwapulidwa, ndi zonunkhira za chokoleti, ndipo muli ndi mchere mu kapu yayikulu kwambiri ya pulasitiki.

Bagels

Bagels ndi mwambo wam'mawa kwa ena, koma malinga ndi Villacorta, pokhapokha mutagunda masewera olimbitsa thupi mutangotha ​​​​(ndikukonzekera kukhalabe mpaka nkhomaliro), mungafune kuganiziranso, ngakhale mutasankha tirigu wathunthu.

"Kutengera kukula kwake, ndimakonda kupereka bagel kwa wina yemwe akupitilira maola awiri kapena atatu pambuyo pake," akutero. Cholinga chake ndi kukula kwa gawo. Ma bagels ambiri amakhala ndi zopatsa 250-300 zopitilira 50g za carbs iliyonse.

Zakumwa Zamadzi ndi Smoothies

Smoothie ndi mawanga amadzi ali paliponse, ndipo amatha kuwoneka ngati chakumwa chopatsa thanzi kuti mupite. Koma msuzi wolemera kwambiri wazipatso wa 16oz umatha kukhala ndi 75g wamahydrohydrate ndi 64g shuga (ditto for smoothies). Ngati simungayambe tsiku lopanda madzi, khalani pafupi ndi 4oz, yomwe ili ndi 15-20g ya carbs.

Ophwanya Tchizi

Ngati mufuna kudya ma carbs ochepa okonzedwa, musachite apa. Ngakhale kuchuluka kwa carb sikuti kumadutsa padenga (pafupifupi 18g pakatumikira), zokhwasula-khwasula za lalanje ndizovuta kwambiri chifukwa kulibe china chowombola chopatsa thanzi. Amakhala odzaza ndi mankhwala, zowonjezera, ndi mitundu yopangira, kuphatikizapo amakhalanso ndi madzi a chimanga a fructose. Ndipo musapusitsidwe ndi mitundu yazachilengedwe. Atha kudzazidwa ndi zonunkhira zochepa, koma ufa wosakaniza ndi tchizi wonenepa kwambiri akhoza kukhalabe "organic."

Katundu Wophika Kumalo Ogulitsira Khofi

Ma Muffin ankakonda kusewera baseball. Tsopano iwo ali ngati mipira yofewa, ndipo ena amakhala ndi pafupifupi 64g ya carbs ndi oposa 30g a shuga. Ngati muffin wanu wam'mawa amapangidwa ndi ufa wosakaniza, shuga, ndi batala, sizosiyana kwenikweni ndi kagawo ka keke. Gwiritsitsani ma ola awiri ndikutumikira ndikusankha zosakaniza zonse za tirigu-ganizani chimanga, osati mandimu.

Yogurt ndi Zipatso Pansi

Ndiwo nkhuku yoyamba kukonzekera / madzulo / usiku, ndipo yogurt yokha ndi yabwino kwambiri. Vuto ndilakuti, zipatsozo ndizapakati pa shuga. Yoghurt yonse imakhala ndi lactose, yomwe imachitika mwachilengedwe; Kawirikawiri kamodzi kokha kumakhala pafupifupi 12-15g ya carbs, zomwe zili bwino, koma mukawonjezera zipatso za jammy mutha kuwirikiza kawiri ndalamazo. Mumapeza pafupifupi 30g ya carbs, theka lake ndi mtundu wokonzedwa, woyaka mwachangu. Khalani ndi mitundu yosalala ya Greek (komanso yodzaza ndi mapuloteni) ndikuwonjezera zipatso zatsopano.

Makanema Owonetsera Kanema

Zitha kuwoneka zowonekeratu, kutengera kukula, koma kwa ambiri aife ndi gawo lofunikira pakupanga makanema, komanso, ngakhale mutayitanitsa chikwama kamodzi pa sabata, zitha kukhala zoyipa bwanji? Malinga ndi Villacorta, kwambiri. Popcorn ili kale pafupifupi ma calories 1,200, pafupifupi onse ochokera ku chakudya (ndi 580mg ya sodium) yopukutira thumba lalikulu. Ndisanayambe kuwonjezera batala. Osataya ma carbs ndi zopatsa mphamvu zatsiku lonse pomwe mukusefukira mopanda nzeru Masewera a Njala.

Zoumba Zophimbidwa Ndi Yogurt

Kwenikweni maswiti a mtedza wopatsa thanzi, nanga ndani amadya imodzi kapena zisanu zokha? M'malo mwake, kapu yaying'ono ya ¼ imakhala ndi 20g yamafuta ndi 19g shuga. Dumphani kanjira ka maswiti ambiri ku sitolo yanu yogulitsira zakudya ndikunyamula chokoleti chakuda m'malo mwake.

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