Ukutya oku-14 okuThintelweyo (okanye ukuNqamla) kwisidlo esisezantsi seCarb

Umxholo

• 1. Isonka neenkozo
• 2. Ezinye iziqhamo
• 3. Imifuno enesitatshi
• 4. IPasta
• 5. Ukutya okuziinkozo
• 6. Ibhiya
• 7. Yogurt eswiti
• 8. Ijusi
• 9. Iisaladi ezinamafutha asezantsi nezinamafutha
• 10. Iimbotyi nemidumba
• 11. Ubusi okanye iswekile nangayiphi na indlela
• 12. Iichips kunye nabaqhekezi
• 13. Ubisi
• 14. Izinto ezibhakwe ngaphandle kweGluten
• Umgca wezantsi

Ukutya okune-carb ephantsi kunokukunceda ukunciphisa umzimba kunye nokulawula isifo seswekile kunye nezinye iimeko.

Ukutya okuneswekile eninzi kufuneka kuphetshwe, ezinje ngeziselo ezineswekile, ikeyiki kunye neelekese.

Nangona kunjalo, ukuqonda ukuba kukuphi ukutya okwehlisa umda kunzima kakhulu. Ezinye zezi zinto zokutya zisempilweni- azikulungelanga ukutya okune-carb ephantsi ngenxa yenani eliphezulu lee-carbs.

Ithagethi yakho ye-carb yemihla ngemihla inquma ukuba ufuna ukunciphisa ezinye zokutya okanye uziphephe ngokupheleleyo. Ukutya okuphantsi kwe-carb kuqulethe i-20-100 gram ye-carbs ngosuku, ngokusekelwe ekunyamezelweni komntu.

Nazi izinto ezili-14 zokuthintela okanye ukunciphisa ukutya okune-carb ephantsi.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Isonka neenkozo

Isonka kukutya okuxhaphakileyo kwiinkcubeko ezininzi. Iza ngeendlela ezahlukeneyo, kubandakanya izonka, iirolls, iigels, kunye nezonka ezisicaba, ezinje ngeetortilla.

Nangona kunjalo, zonke ezi ziphezulu kwii-carbs. Oku kuyinyani kwiintlobo zeenkozo ezipheleleyo kunye nezo zenziwe ngomgubo ocoliweyo.

Nangona ukubalwa kwe-carb kwahluka ngokusekwe kwizithako kunye nobungakanani beesahlulo, nazi i-avareji yokubalwa kwesonka esithandwayo (1, 2, 3, 4):

• Isonka esimhlophe (1 isilayi): Iigrama ezili-14 ze-carbs, 1 yazo ifayibha
• Isonka sengqolowa iphela (1 isilayi): I-17 gram yee-carbs, ezi-2 zazo zi-fiber
• I-tortilla yomgubo (10-intshi): Iigrama ezingama-36 zee-carbs, ezi-2 zazo zi-fiber
• Bagel (3-intshi): Iigram ezingama-29 ze-carbs, 1 yazo ifayibha

Kuxhomekeke kunyamezelo lwakho lwe-carb, ukutya isandwich, burrito, okanye i-bagel kunokukubeka kufutshane okanye ngaphezulu komda wakho wemihla ngemihla.

Ukuba usafuna ukonwabela isonka, zenzele isonka esine carb esezantsi ekhaya.

Uninzi lweenkozo, kubandakanya irayisi, ingqolowa, kunye ne-oats, nazo ziphezulu kwii-carbs kwaye kufuneka zinqunyelwe okanye zithintelwe kukutya okune-carb ephantsi.

ISISHWANKATHELO Uninzi lwesonka kunye neenkozo, kubandakanya ukutya okuziinkozo kunye nesonka seenkozo, ziphezulu kakhulu kwii-carbs zokubandakanya ukutya okune-carb ephantsi.

2. Ezinye iziqhamo

Ukutya okuphezulu kweziqhamo kunye nemifuno kuhlala kunxulunyaniswa nomngcipheko omncinci wesifo somhlaza kunye nesifo sentliziyo (,,).

Nangona kunjalo, iziqhamo ezininzi ziphezulu kwii-carbs kwaye zisenokungakulungeli ukutya okune-carb ephantsi.

Ukutya okuqhelekileyo kunika ikomityi enye (i-120 yeegram) okanye isiqwenga esinye. Umzekelo, i-apile encinci ine-21 gram yee-carbs, ezi-4 zazo zivela kwifayibha (8).

Ukutya okune-carb esezantsi kakhulu, kusenokwenzeka ukuba licebo elilungileyo ukuthintela ezinye iziqhamo, ngakumbi iziqhamo eziswiti nezomisiweyo, ezinokubalwa okuphezulu kwe-carb (9, 10, 11, 12, 13):

• Ibhanana (1 eliphakathi): Iigram ezingama-27 zee-carbs, ezi-3 zazo zi-fiber
• IiRisins (1 i-ounce / 28 gram): Iigram ezingama-22 ze-carbs, 1 yazo ifayibha
• Imihla (2 enkulu): Iigrama ezingama-36 zee-carbs, ezi-4 zazo zi-fiber
• Imango, isikiwe (1 indebe / 165 yeegram): Iigram ezingama-28 zeekhabhu, ezintathu zazo zinefayibha

Amajikijolo asezantsi eswekile kwaye aphezulu kwifayibha kunezinye iziqhamo. Ke ngoko, amanani amancinci-ajikeleze i-1/2 indebe (i-50 gram) -okonwabela nakwizidlo ezisezantsi kakhulu zecarb.

ISISHWANKATHELO Iziqhamo ezininzi kufuneka zilinganiselwe kukutya okune-carb esezantsi, kuxhomekeke kunyamezelo lwakho lwekhabhathi. Oko kwathiwa, amajikijolo ngamanye amaxesha anokuzonwabisa.

3. Imifuno enesitatshi

Uninzi lokutya luvumela ukungeniswa okungenamkhawulo kwemifuno ephantsi yesitashi.

Imifuno emininzi iphezulu kakhulu kwifayibha, enokunceda ukunciphisa umzimba kunye nolawulo lweswekile yegazi (,,).

Nangona kunjalo, eminye imifuno ene-starch ephezulu inee-carbs ezigaye ngakumbi kune-fiber kwaye kufuneka incitshiswe kukutya okune-carb esezantsi.

Ngaphezulu, ukuba ulandela ukutya okune-carb ephantsi, olona khetho lwakho kukuthintela le mifuno yesitatshi ngokupheleleyo (17, 18, 19, 20):

• Umbona (1 indebe / 175 iigrem): Iigremu ezingama-41 zee-carbs, ezi-5 zazo zi-fiber
• Iitapile (1 eliphakathi): Iigremu ezingama-37 zee-carbs, ezine ze-fiber
• Ibhatata emnandi / yam (1 eliphakathi): Iigrama ezingama-24 zee-carbs, ezine ze-fiber
• Beet, kuphekwe (1 indebe / 150 amagremu): Iigrama ezili-16 zee-carbs, ezine ze-fiber

Ngokukodwa, ungonwabela imifuno ephantsi ye-carb kwisidlo esisezantsi-carb.

ISISHWANKATHELO Nangona imifuno emininzi iphantsi kwii-carbs, ezimbalwa ziphezulu kakhulu. Kungcono ukhethe uninzi lwe-non-starchy, imifuno ephezulu ene-fiber xa unciphisa ukutya kwakho kwe-carb.

4. IPasta

IPasta sisisitatshi esinexabiso eliphantsi kwaye esinexabiso eliphantsi kodwa liphezulu kakhulu kwii-carbs.

Ikomityi enye (i-250 gram) yepasta ephekiweyo iqulethe i-43 gram yee-carbs, zintathu kuphela eziyi-fiber (21).

Inani elilinganayo le-pasta yengqolowa epheleleyo lukhetho olungcono kancinci kwi-37 gram yee-carbs, kubandakanya i-6 gram yefayibha (22).

Kwisidlo esine-carb esezantsi, ukutya ispaghetti okanye ezinye iintlobo zepasta ayiyongcamango ilungileyo ngaphandle kokuba usebenzisa isahlulo esincinci kakhulu, esinganyanisekanga kubantu abaninzi.

Ukuba unqwenela i-pasta kodwa awufuni ukuya ngaphaya komda wakho we-carb, zama ukwenza imifuno ekhulayo okanye i-shirataki noodles endaweni yoko.

ISISHWANKATHELO Zombini iipasta zengqolowa rhoqo kunye nengqolowa ziphezulu kwii-carbs. Imifuno evuthayo okanye ii-noodle ze-shirataki zibonelela ngezinye iindlela ezinempilo esezantsi.

5. Ukutya okuziinkozo

Kuyaziwa ukuba ukutya okuziinkozo kwasekuseni okuneswekile kuqulethe ii-carbs ezininzi.

Nangona kunjalo, unokumangaliswa kukubala kwe-carb yeesiriyeli ezisempilweni.

Umzekelo, ikomityi e-1 (90 iigram) zokupheka oatmeal oqhelekileyo okanye okhawulezileyo ubonelela nge-32 gram yee-carbs, ezi-4 kuphela eziyi-fiber (23).

I-oats ezisikwe ngentsimbi azicutshungulwa kancinci kunezinye iintlobo ze-oatmeal kwaye ngokubanzi zithathwa njengezisempilweni. Nangona kunjalo, ikomityi ye-1/2 (45 yeigram) ye-oats ephekiweyo eyenziwe ngentsimbi ine-29 gram yee-carbs, kubandakanya ne-5 gram yefayibha (24).

Ukutya okuziinkozo okupheleleyo kudla ngokupakisha ngakumbi. Ikomityi ye-1/2 (61 gram) yamazibuko egranola 37 gram ye-carbs kunye ne-7 gram yefayibha, ngelixa inani elifanayo lamaGrape Nuts lipakisha i-46 gram ye-carbs ene-5 gram yefayibha (25, 26).

Ngokuxhomekeke kwinjongo yakho ye-carb, isitya se-cereal sinokukubeka ngokulula ngaphezu komda wakho we-carb-nangaphambi kokuba ubisi longezwe.

ISISHWANKATHELO Nokuba sempilweni, ukutya okuziinkozo okuziinkozo kuphezulu kwii-carbs kwaye kufuneka kuthintelwe okanye kuncitshiswe kukutya okune-carb esezantsi.

6. Ibhiya

Utywala bunokonwabela ukumodareyitha kukutya okune-carb ephantsi. Ngapha koko, iwayini eyomileyo inee carbs ezimbalwa kwaye akukho tywala bunzima.

Nangona kunjalo, ibhiya iphezulu kakhulu kwii-carbs.

I-ounce ezili-12 (356-ml) zinokupakisha iibhiya ezili-13 iigram ze-carbs, ngokomndilili. Nokuba ibhiya elula iqulathe iigram ezi-6 ngekani nganye (27, 28).

Ngaphezulu, uphando lubonisa ukuba i-carbs engamanzi idla ngokukhuthaza ukuzuza ubunzima ngaphezu kwee-carbs ezivela kukutya okuqinileyo.

Kungenxa yokuba ii-carbs ezingamanzi azigcwalisi njengokutya okuqinileyo kwaye akubonakali ngathi kunciphisa ukutya kwakho phantse ().

ISISHWANKATHELO Kuphephe ukusela ibhiya kukutya okune-carb ephantsi. Iwayini elomileyo kunye nemimoya zikhetha ukhetho olungcono lotywala.

7. Yogurt eswiti

Iyogathi kukutya okumnandi okunezinto ezininzi. Nangona i-yogurt ecekeceke iphantsi kwii-carbs, abantu abaninzi bathanda ukutya iziqhamo-ezinencasa, iswekile enamafutha asezantsi okanye iyogathi engekho.

I-yogurt eswiti ihlala iqulethe ii-carbs ezininzi njenge dessert.

Ikomityi enye (i-245 gram) ye-nonfat ene-sweet yogurt yeziqhamo inokuba ne-47 gram ye-carbs, engaphezulu kokuthengiswa kwe-ice cream (30, 31).

Nangona kunjalo, ukukhetha ikomityi ye-1/2 (i-123 gram) ye-yogurt ecacileyo ye-Greek ene-1/2 indebe (i-50 gram) yamaqunube amnyama okanye i-raspberries iya kugcina i-carbs ecekeceke phantsi kwe-10 gram.

ISISHWANKATHELO I-yogurt epholileyo okanye i-yogurt engagciniyo ihlala ine-carbs eninzi njenge-ayisikrimu kunye nezinye iidyuli.

8. Ijusi

Ijusi sesinye sezona ziselo zibuhlungu onokuzisela kwisidlo esinee-carb ezisezantsi.

Nangona ibonelela ngezinongo, incindi yeziqhamo iphezulu kakhulu kwii-carbs ezetyisa ngokukhawuleza ezenza ukuba iswekile yegazi lakho inyuke ngokukhawuleza.

Umzekelo, ii-ounces ezili-12 (355 ml) zejusi yamaapile zibambe iigrama ezingama-48 zeecarbs. Oku kungaphezulu kwesoda, ene-39 yeegram. Ijusi yamagilebhisi ibonelela nge-60 gram ye-carbs nge-12-ounce (355-ml) yokukhonza (32, 33, 34).

Nangona ijusi yemifuno ingenayo phantse iicarbs ezininzi njengeziqhamo zayo, i-12-ounce (355-ml) yokukhonza isineegram ezili-16 zeecarbs, ezi-2 kuphela ezivela kwifayibha (35).

Ngaphezu koko, ijusi ngomnye umzekelo wee-carbs ezingamanzi apho iziko lakho lokutya kwengqondo lingenakho ukusebenza ngendlela efanayo nee-carbs eziqinileyo. Ukusela ijusi kungakhokelela ekwandeni kwendlala kunye nokutya okutya kamva emini ().

ISISHWANKATHELO Ijusi yeziqhamo sisiphuzo esine-carb eninzi ekufuneka incitshisiwe okanye ithintelwe, ngakumbi kukutya okune-carb esezantsi.

9. Iisaladi ezinamafutha asezantsi nezinamafutha

Iindidi ezininzi zeesaladi zinokonwatyelwa rhoqo kukutya okune-carb ephantsi.

Nangona kunjalo, ukunxitywa kwezorhwebo - ngakumbi iintlobo ezinamafutha asezantsi kunye nezingenamafutha-zihlala ziphela ngokongeza ii-carbs ezininzi kunokuba ungalindela.

Umzekelo, iipunipoyi ezi-2 (30 ml) zokunxiba ezingenamafutha zaseFrance ziqulathe iigram ezili-10 zecarbs. Inxalenye elinganayo yokunxiba iifama ezingenamafutha ineegram ezili-11 zeecarbs (36, 37).

Abantu abaninzi basebenzisa ngaphezulu kweepunipoyi ezi-2 (30 ml), ngakumbi kwisaladi enkulu yokungena. Ukunciphisa i-carbs, nxiba isaladi yakho ngombala ococekileyo, ogcwele amafutha.

Ngcono okwangoku, sebenzisa i-splash yeviniga kunye neoyile ye-olive, edibene nokuphucula impilo yentliziyo kwaye inokunceda ukunciphisa umzimba (,).

ISISHWANKATHELO Gwema ukunxitywa kwama-saladi angenamafutha kunye namafutha asezantsi, ahlala ephezulu kwi-carbs. Sebenzisa izambatho ezinencasa okanye ioyile yomnquma kunye neviniga endaweni yoko.

10. Iimbotyi nemidumba

Iimbotyi nemidumba kukutya okunesondlo.

Banokubonelela ngezibonelelo ezininzi zempilo, kubandakanya ukunciphisa ukuncipha kunye nomngcipheko wesifo sentliziyo (,,,).

Nangona iphezulu kwifayibha, ikwaqulathe inani elifanelekileyo leecarbs. Kuxhomekeka kunyamezelo lomntu, unokukwazi ukubandakanya imali encinci kwisidlo esisezantsi-somzimba.

Nazi izibalo zecarb zekomityi e-1 (160-200 gram) yeembotyi eziphekiweyo kunye nemidumba (44, 45, 46, 47, 48, 49):

• Iilentile: Iigram ezingama-40 ze-carbs, ezili-16 zazo zi-fiber
• Iifama: Iigram ezingama-25 zee-carbs, ezi-9 zazo zi-fiber
• Iimbotyi ezimnyama: Iigremu ezingama-41 zee-carbs, ezili-15 zazo zi-fiber
• Iimbotyi zePinto: Iigram ezingama-45 zee-carbs, ezili-15 zazo zi-fiber
• Iichickpeas: Iigram ezingama-45 zee-carbs, ezili-12 zazo zi-fiber
• Iimbotyi zezintso: Iigram ezingama-40 ze-carbs, ezili-13 zazo zi-fiber

ISISHWANKATHELO Iimbotyi kunye neembotyi zisempilweni, ukutya okunefayibha eninzi. Ungabandakanya iimali ezincinci kukutya okune-carb esezantsi, kuxhomekeke kubungakanani bemihla ngemihla yecarb.

11. Ubusi okanye iswekile nangayiphi na indlela

Ngokuqinisekileyo uyazi kakuhle ukuba ukutya okuneswekile eninzi, ezinje ngeicookies, iilekese, kunye nekhekhe, kuthintelwe kukutya okune-carb ephantsi.

Nangona kunjalo, ngekhe uqaphele ukuba iintlobo zeswekile zendalo zinokuba neecarbs ezininzi njengeswekile emhlophe. Ngapha koko, uninzi lwazo luphakame kakhulu kwiikhabho xa zilinganiswe ngeepuni.

Nazi izibalo ze-carb zepunipoon enye yeentlobo ezininzi zeswekile (50, 51, 52, 53):

• Iswekile emhlophe: 12.6 gram yee carbs
• Imaple syrup: I-13 gram yee-carbs
• Incindi yegga: Iigrama ezili-16 zee-carbs
• Busi: Iigram ezili-17 zee-carbs

Ngaphezulu, ezi zinto zinencasa zibonelela ngokuncinci kwixabiso lesondlo. Xa ukutya kwe-carb kulinganiselwe, kubaluleke ngakumbi ukukhetha okunesondlo, imithombo ye-carb ephezulu.

Ukwenza ukutya okanye iziselo zibe mnandi ngaphandle kokongeza iikhabhohthi, khetha iswiti enempilo endaweni yoko.

ISISHWANKATHELO Ukuba unesondlo se-carb ephantsi, thintela iswekile, ubusi, isiraphu ye-maple, kunye nezinye iintlobo zeswekile, eziphezulu kwi-carbs kodwa zincinci kwizondlo.

12. Iichips kunye nabaqhekezi

Iichips kunye nabaqhekezi kukutya okuthandwayo, kodwa ii-carbs zabo zinokongeza ngokukhawuleza.

I-ounce enye (i-28 gram) yee-chips ze-tortilla iqulethe i-18 gram yee-carbs, kuphela yi-1 yayo ifiber. Oku malunga ne-10-15 ye-chips eziphakathi (54).

Abaqhekezi bahluka kumxholo we-carb ngokuxhomekeke ekusebenzeni. Nangona kunjalo, kwaqhekeza ingqolowa equlathe malunga ne-19 gram yee-carbs ngeoyunce enye (28 gram), kubandakanya ne-3 gram yefayibha (55).

Ukutya okutywayo okutywayo kwenziwa ngokutya ngesixa esikhulu ngexesha elifutshane. Kungcono ukuziphepha, ngakumbi ukuba ukwi-carb-restricted diet.

ISISHWANKATHELO Gwema ukutya iichips, ii-crackers, kunye nezinye izinto ezenziweyo, ukutya okutya okuziinkozo ngelixa usitya ukutya okune-carb ephantsi.

13. Ubisi

Ubisi ngumthombo obalaseleyo wezakha mzimba, kubandakanya i-calcium, i-potassium, kunye neevithamini ezininzi ze-B.

Nangona kunjalo, ikwenyuka kakhulu kwii-carbs. Ubisi luphela lubonelela nge-12-13 gram yee-carbs ngee-ounces eziyi-8 (240 ml) njenge-fat-fat and free-types (56, 57, 58).

Ukuba usebenzisa icephe okanye ezimbini (15-30 ml) kwikofu kube kanye ngemini, unganakho ukubandakanya isixa esincinci sobisi kukutya okune-carb esezantsi.

Okwangoku, ukhilimu okanye isiqingatha nesiqingatha zezona zikhetho zibhetele xa usitya ikofu rhoqo, kuba ezi zinee carbs ezincinci.

Ukuba uyakonwabela ukusela ubisi ngeglasi okanye ulisebenzisele ukwenza iiletile okanye iismoothies, cinga ukuzama i-almond okanye ubisi lwekhokhonathi engenashukela endaweni yoko.

ISISHWANKATHELO Ukongeza inani elincinci lobisi kwikofu kanye ngemini akunakulindeleka ukuba kubangele iingxaki kukutya okune-carb ephantsi. Zama ukungaseli izixa ezikhulu.

14. Izinto ezibhakwe ngaphandle kweGluten

IGluten yiprotein efumaneka kwingqolowa, irhasi nerye.

Izidlo ezingenalo i-Gluten ziye zithandwa kakhulu kwiminyaka yamuva kwaye ziyafuneka kubantu abanesifo se-celiac.

Isifo seCeliac sisimo sokuzimela apho ulusu lwakho lutshisa ngenxa yenyani.

Oko kwathiwa, isonka esine-gluten-free, i-muffins, kunye nezinye izinto ezibhakiweyo aziqhelekanga kwi-carbs. Ngapha koko, bahlala beqhayisa nangakumbi ngee-carbs kunabalingane babo abanyibilikayo.

Ngaphezulu, umgubo osetyenziselwa ukwenza oku kutya ngokwesiqhelo wenziwe ngestatshi kunye neenkozo ezifuna ukunyusa iswekile yegazi ngokukhawuleza ().

Ukuncamathisela kukutya okupheleleyo okanye ukusebenzisa umgubo weamangile okanye wecoconut ukwenza izinto zakho zokubhaka ezisezantsi-carb sisicwangciso esingcono kunokutya ukutya okune-gluten okusetyenzisiweyo.

ISISHWANKATHELO Izonka ezingenagluteni kunye ne-muffins zinokuphakama kwii-carbs njengeempahla ezibhakiweyo zesintu. Kananjalo zihlala zenziwe ngemithombo ye-carb ephakamisa iswekile yegazi ngokukhawuleza.

Umgca wezantsi

Xa ulandela ukutya okune-carb ephantsi, kubalulekile ukukhetha ukutya okunesondlo kakhulu kodwa okusezantsi kwii-carbs.

Okunye ukutya kufuneka kuncitshiswe ngelixa abanye kuthintelwe konke. Ukhetho lwakho luxhomekeke kwinxalenye yonyamezelo lwakho lwe-carb.

Okwangoku, jolisa ekutyeni iintlobo zokutya okunempilo.