Ukubamba Lezi Izinto Eziphansi Ze-Carb Lapho Kulambile
Uphumile futhi cishe, futhi ngokuzumayo, ukushaywa kwindlala. Awuzange ulethe isikhwama esincane sempilo-carb nawe. Uma esitolo sekhofi, kodwa ukubonisa ukudla kugcwele amabhasi, ama-muffins, nama-pastries. Yini ongayenza?
Uma kunesitolo esitolo esitholakalayo, lokho kuzoba nokukhetha okuncane kakhulu kwe-carb . Okuvame kakhulu, ikakhulukazi kuwo wonke amahora wosuku nobusuku, kulula izitolo-ngokuvamile i-desert of carbohydrates, i-sugar, nosawoti.
Kodwa ukholwe noma cha, kunezinhla zokudla okuncane okumele zibe khona uma wazi lapho ungabuka khona. Ngokusobala, kukhona umehluko phakathi kwesitolo esincane esiteshini segesi kanye nesitolo esikhulu esinezinketho ezinkulu. Kodwa nansi ezinye izinketho ezisezingeni eliphansi ongazibona:
1. Amantongomane
Amantongomane angenye yezinto ezilula zokubamba esitolo esilula futhi ngokuvamile uyisinqumo esihle kakhulu. Amantongomane anamaprotheni, ama-fiber, namafutha anempilo, ngakho anelisayo futhi abe mnandi. Amantongomane nama-alimondi yizinqumo ezingcono kakhulu, cishe ama-3 kuya ku-4 amagremu we- car (i-fat) ama-carbohydrate esebenza kahle . Amasheya angama-starchier, ane-8 amagremu we-carb esebenzayo ngehora ngalinye.
Qaphela: Funda amalebula ngokucophelela uma uthenga amantongomane anamakha. Abaningi babo bane-sugar added, ikakhulukazi uma bezinyosi-ujubane, noma uhlobo oluthile lwe-flavouring.
2. Imbewu ye-Sunflower kanye nePumpkin
Imbewu yinye enye into enhle kakhulu ku-2 kuya ku-3 amagremu we-carbohydrate esebenzayo ngehora ngalinye.
Futhi, bukela ukunambitheka. Eminye imbewu ye-sunflower enomusa ayinayo nje ishukela kodwa namafutha angenawo impilo.
3. I-Sticks Sticks
Izinti zama-cheese, ezifana ne-string cheese, zikhethe kakhulu ukukhetha okungekho emthonjeni ngo-1 gram we-carbohydrate ngenduku ngayinye.
4. Imifino emifino
Amaphakheji we-Snack yemifino eluhlaza ayanda kakhulu.
Isilimo esidliwayo esinamagatsha anamanzi siyindlela enhle kakhulu, njengoba ama-ounces amathathu esilimo esidliwayo esinamagatsha anamanzi anesigremu esisodwa kuphela se-carbohydrate esebenzayo. Ama-ounces amathathu amaqathe ane-6 amagremu we-carbohydrate esebenzayo, kanti ama-ounces angu-3 e-broccoli anama-gramu ayi-3. Bheka i-carb ephansi ukuhamba nabo uma uthanda, noma ubhangane nebhotela le-peanut uma itholakala.
5. Amaqanda Aphethwe Kanzima
Ngezinye izikhathi uzobona amaqanda abilisiwe kanzima esigabeni samaqabunga. Yiqiniso, amaqanda agcwele izakhi zomzimba ezinhle kanye nesiphuzo esiphelele, ikakhulukazi uma ungawabambisana ngezinye izinhlobo zemifino.
6. IJerky ne-Sausages
Izinkomo noma i-turkey jerky zivame ukutholakala ezitolo ezilula, kanye nemikhiqizo efana ne-Slim Jims nezinye imikhiqizo yenyama epulasitiki.
Qaphela: Iningi lala mkhiqizo linenani elimangalisayo likashukela. Funda amaphakheji ngokucophelela. Abanye abanalo ulwazi lokudla okunomsoco, ngakho-ke hlola ushukela ohlwini lwamathangi, kufaka phakathi lezo zithako ezingcolile ezisho ushukela .
7. Ingulube Imindeni
Ingulube igoqa, noma i-chinrrones, ingavame ukutholakala ne-chips kanye nokunye okudla okugqamile. Zivame ukuvuthwa ngezindlela ezehlukene, kodwa cishe zonke ziphansi ema-carbs. Nakuba ingulube yengulube ingase izwakale ingempilo kakhulu, inkinga enkulu kunazo zonke ukuthi iningi labo lilayishwa usawoti.
Kuncike ekutheni zifakwe kanjani, amaningi amafutha ngokuvamile ane-monounsaturated , futhi cishe ingxenye yesithathu yamafutha igcwele. Futhi, "ziphuza" ngakho-ke ama-kilojoule asebenzayo awaphezulu-ngokuvamile azungeze amakholori angu-80 kuya kwangu-90 oku-9-piece 0.5-ounce asebenzayo. Qaphela futhi uhlole isikhwama sokuthi zingaki izikebhe ezikuyo.
8. Ama-Candies Angama-Sugar
Ngezinye izikhathi uzobona ama-candie angenashukela ezitolo ezilula. Nokho, kunakekelwa ukunakekelwa ukuze kugweme ukuphuza utshwala obushukela obubhekene ne-glycemic, njenge-maltitol, i-xylitol, ne-sorbitol.
9. Hot Dogs
Lokhu uhlobo lwento "yokugcina yokugcina" futhi uzodinga ukuyidla ngaphandle kwebhu ukuze ugweme ama-carbs.
Ngisho noma uzimisele ukuwudla ngemfoloko, ama-condiments alayishiwe. Kodwa kukhona indlela, ngisho ngaphandle kwemfoloko. Ungakwazi ukuhamba ulungiselele nge-tortilla encane e-carb esikhwameni seplastiki esikhwameni seplastiki ukuze wenze i-carb ejulile yokugqoka inja.
10. Ukudla
Amanzi, amanzi aphuzayo, neziphuzo zokudla (kufaka phakathi itiye yokudla i-iced) yizo zonke izinqumo eziphansi zokuphuza i-carb.
> Umthombo:
> USDA Ukuhlanganiswa kokudla okwakhiwe. UMnyango Wezolimo we-United States. https://ndb.nal.usda.gov/ndb/.