Ukudla okudliwayo nokuhambayo Okumnandi nokuzibophezela
Ngenxa yokuthi kunezinsuku lapho ungazizwa uthanda ukupheka, ungacabangi ukuthi kufanele uphonsa ukudla kwakho okuncane okuvela efasiteleni. Ngisho noma isitolo sakho sezitolo singenalo i-car-aisle ezinikezele, ephansi, ungakwazi ukuhlangana kalula ne-carb ephansi, ukudlala nokuhamba ngokulandela imithetho embalwa elula:
Gxila ekutholeni ingxenye enhle yamaprotheni, imifino eminye, kanye namafutha kuphela enempilo .
Njalo ufunde ilebula lokudla , ukhathalele kakhulu okuqukethwe okushukela njengama-carbohydrate namafutha agcwele.
Ngenkathi i-US Food and Drug Administration ikhuthaza ukudla kwe-carb kwansuku zonke phakathi kuka-225 no-325 amagremu, ukudla okuphansi kwe-carb kuvinjelwe phakathi kuka-90 no-130 amagremu. Lokhu kusho ukuthi uzofuna ukuhlose ukudla okudliwayo kwe-carb ka-30 kuya ku-45 amagremu (noma ngaphansi).
Ngalokhu kuqondiswa engqondweni, nansi eminye imibono yokudla okunomsoco, okuphansi-okuhambayo:
Deli Counter Ukudla
I-counter counter ingaba indawo enhle ukuthola ukudla okuphansi kwe-carb. Okukhethwa okuthandwayo yi-tuna, inkukhu, noma isaladi le-shrimp ongayidla uqobo noma ukugoqa nge-tortilla encane noma i-lettuce indebe.
Inkukhu yeRississerie nayo iyinhlangano enempilo, ethatha ekhaya, kepha uma ungafuni inkukhu yonke, ungahle ulandele ingxenye ethile ye-salmon enezinyosi kanye nesigaxa esinqunyiwe sezinyosi ezidliwayo, i-pastrami, noma i-turkey esikhundleni.
Ngisho noma okuthile kubheka i-carb encane, ungayifaki enqoleni yakho yokuthenga ngaphandle kokuthi wazi ukuthi ikuphi. Lokhu kuhlanganisa ukudla okulungiselelwe njengamaqebelengwane ama-crab noma inyama yezinyamazane ngokuvamile egcwele i-carbs efihliwe.
Okufanayo kuya wonke ama-saladi alungisiwe. Hlala ucela iseva yesondlo ngolwazi mayelana nokugqoka isaladi (ezinye zazo ziphezulu ushukela).
Uma engazi, funa enye into.
I-Salad Bars
Imishayo yesaladi ivame ukuthi ibe ngcono kunezinombolo zokuzithandela zokudla kokudla kanye nokuhamba ngoba ungaxuba futhi ufanisane nokuthanda kwakho kanye nezintandokazi zokudla. Uma ungabaza mayelana nokugqoka, ushizi oluhlaza okwesibhakabhaka noma amafutha alula kanye noviniga cishe kungenzeka ukuthi uneshukela elengeziwe. Noma, ungathenga ibhodlela lakho ukuze uthathe ekhaya.
Gxila kwimifino ehlanganisiwe esikhundleni se-lettuce e-iceberg engezansi ezakhiweni, futhi ungafaki amaprotheni. Njalo uqinisekise ukukhonza kahle kwezinkukhu, izinkukhu, ubhontshisi, tofu, noma iqanda elibilisiwe. Ngakolunye uhlangothi, uqaphele ngehhashi eliyizinyosi elithile eliphulukiswa ushukela ngezinye izikhathi.
Ezinye ukudla
Asikho isidingo sokusesha ama-aisles angapheli namalebula ukuze uqedele i-carb yakho encane, idle ekhaya. Kunalokho, ngena nomqondo jikelele wezinhlobo zokudla ongadla ngaphandle kokwesaba.
Zingafaka:
- Imifino engaphambi kokusika nge-guacamole noma i-hummus dip
- I-yogurt engenama-sugar kanye namajikijolo amasha
- Izithelo eziphansi
- Izinkukhu ezihlanganiswe ngabanye njenge-Mini-Bel noma i-Mini-Gouda
- Amafutha omnyama noma anezinyosi
- Amaqanda aphikisiwe noma amaqanda onke abilisiwe, avame ukutholakala enkantolo yesoka
- Izinkomishi ze-gelatin ezingenashukela
- Utamatisi osikiwe nge mozzarella, basil, neviniga ebhalsamu
- Amaphiko enkukhu e-Buffalo enziwe nge-sauce eshisayo nama-spice (ayikho ama-sauces anama-sugar-based)
- Ukudla okulondayo okusolwandle
- I-parmesan ushizi crisps
- I-edamame eyomile eyomile (esikhundleni samantongomane axutshwe)
> Umthombo:
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US. "Yonke i-Carbohydrate." I-Silver Spring, e-Maryland; ibuyekezwe ngo-Ephreli 1, 2017.