Ukutya okukhawulezayo oku-14 onokukutya kwisidlo esisezantsi seCarb

Umxholo

• 1. Sub kwisitya
• 2. Inkukhu egcadiweyo ye-KFC
• 3. Ikofu okanye iti enokhilimu okanye isiqingatha nesiqingatha
• 4. I-Chipotle isaladi okanye isitya
• 5. I-burger ye-lettuce esongelwe
• 6. IPanera Isonka samandla esitya sakusasa
• 7. Amaphiko enyathi
• 8. Bacon okanye isoseji kunye namaqanda
• 9. Isandwich ka-Arby ngaphandle kwebhan okanye isonka
• 10. Isaladi yeAntipasto
• 11. Subway kabini inkukhu ecoliweyo isaladi
• 12. Isitya seBurrito
• 13. Isonka sangoku sakwaMcDonald ngaphandle kwesonka
• 14. Isaladi yendlu yasefama eyosiweyo yeArby
• Umgca wezantsi

Ukunamathela kukutya okune-carb esezantsi xa usitya ngaphandle kunokuba nzima, ngakumbi kwiindawo zokutya ezikhawulezayo.

Kungenxa yokuba oku kutya kuhlala kusekwe kwisonka, iitortilla, kunye nezinye izinto zecarb ephezulu.

Okwangoku, uninzi lweendawo zokutyela ezikhawulezayo zinika ezinye iindlela ezilungileyo zecarb, kwaye izinto ezininzi zinokuguqulwa ngokulula ukuze zilungele indlela ophila ngayo.

Nazi izinto ezili-14 zokutya okukhawulezayo onokukutya kukutya okune-carb ephantsi.

1. Sub kwisitya

Iiswitshi zangaphantsi kolwandle ziphezulu kakhulu kwii-carbs. Icandelo eliphantsi linama-gram angama-50 e-carbs, uninzi lwazo luvela ebhokisini.

Uku-odola i-sub yakho "ebhafini" (kwisitya okanye kwisitya), endaweni yokuba ubhontsi, kunokukugcina ngaphezulu kwe-40 gram yee-carbs.

Ukubalwa kwe-carb kukhetho lwe-sub-in-a-tub kunokujongeka njengoku:

• I-Turkey ibele kunye ne-provolone: Iigrama eziyi-8 ze-carbs, 1 yazo ifayibha
• Iklabhu ephezulu: Iigrama ezili-11 zee-carbs, ezi-2 zazo zi-fiber
• Isaladi yenkukhu: I-9 gram yee-carbs, ezi-3 zazo zi-fiber
• Iklabhu yaseCalifornia: Iigremu ezili-9 zee-carbs, ezine ze-fiber

Nangona igama elithi "sub in a tub" livela eJersey Mike's, unga-odola ukutya kwakho ngale ndlela nakweyiphi na ivenkile yesandwich, kubandakanya ne-Subway.

Cela nje ukuba ilungiswe njengesaladi ngeoyile yeoyile kunye neviniga yokunxiba.

ISISHWANKATHELO Ukunciphisa ii-carbs ngelixa ugcina ukutya okuphezulu kwe-protein, iyalela isandwich oyithandayo "kwisitya" okanye isaladi.

2. Inkukhu egcadiweyo ye-KFC

Inkukhu ethosiweyo ayisiyonto ikhethiweyo enempilo. Kwabaqalayo, inkukhu ifunxa ioyile eninzi ngefry.

Ukufudumeza ioyile yemifuno kumaqondo obushushu aphezulu kuvelisa izinto ezinobungozi ezinokunyusa umngcipheko wesifo sentliziyo, umhlaza kunye nezinye iingxaki zempilo (1, 2).

Ukongeza, inkukhu ethosiweyo iqulethe malunga ne-8-1 yeegramu ze-carbs kwisiqwenga sobukhulu obuphakathi.

Inkukhu eyosiweyo lolona khetho lubhetele kwaye iyafumaneka kwii-franchise ezininzi zeKentucky Fried Chicken (KFC). Inxalenye nganye yenkukhu eyosiweyo ye-KFC ine-gram engaphantsi kwe-1 yeecarbs.

Ngokuphathelele izitya ezisecaleni, iimbotyi eziluhlaza zinee-2 gram zecarbs zetyetyiswa ngokusebenza kwaye zezona zikhetho zibalaseleyo. I-Coleslaw elandelayo, kwi-10 gram yee-carbs ezigayekayo.

Cofa apha ngolwazi olupheleleyo lwezondlo kuzo zonke iinketho zenkukhu kunye namacala afumanekayo eKFC.

ISISHWANKATHELO Khetha iziqwenga ezi-3 zenkukhu eyosiweyo kunye necala leembotyi eziluhlaza ngesidlo esilungeleleneyo esingaphantsi kwe-10 gram yee-carbs.

3. Ikofu okanye iti enokhilimu okanye isiqingatha nesiqingatha

Ikofu kunye neti ziziselo ezingenayo i-carb.

Ziye ziphezulu kwi-caffeine, enika izibonelelo ezintle.

I-Caffeine inokuphucula imeko yakho, inqanaba lokunciphisa umzimba, kunye nokusebenza kwengqondo kunye nokusebenza komzimba (3, 4, 5,).

Ukuba uyaluthanda ubisi kwindebe yakho yejoe, izindlu zekofu kunye neevenkile zokutya okukhawulezayo zihlala zinika isiqingatha nesiqingatha. Isikhongozeli esinye sisebenza malunga ne-0,5 yeegramu zecarbs.

I-cream enzima iphantse yafumana i-carb kwaye ngamanye amaxesha iyafumaneka. Nangona kunjalo, iqulethe malunga neekhalori ezingama-50 ngecephe (15 ml), xa kuthelekiswa neekhalori ezingama-20 ezinesiqingatha nesiqingatha.

Ezinye izindlu zekofu zikwabonelela ngesoya okanye ubisi lweamangile. Iinguqu ezingasuswanga zala maxesha obisi zinika iicarbbs ezincinci kwi-2-tablespoon (30 ml) yokukhonza.

ISISHWANKATHELO Ukuba ukhetha ukusela ikofu kunye nobisi okanye ukhilimu, cela isiqingatha nesiqingatha, ukhilimu onzima, okanye isoya engenashukela okanye ubisi lwealmond.

4. I-Chipotle isaladi okanye isitya

IChipotle yindawo yokutyela ekhawulezileyo yaseMexico esele ithandwa kakhulu.

Abantu abaninzi bayibona isempilweni kunamanye amatyathanga, njengoko isebenzisa izithako ezikumgangatho ophezulu kwaye igxininisa intlalontle yezilwanyana kunye neendlela zokulima ezizinzileyo.

I-Chipotle ikwenza kube lula kakhulu ukwenza ukutya okune-carb ephantsi.

Isaladi enenyama okanye yenkuku, imifuno eyosiweyo, kunye ne-guacamole iqulethe iigram ezili-14 zee-carbs zizonke, eziyi-8 zazo zi-fiber.

Esi sidlo sikwabonelela malunga neegram ezingama-30 zeprotini ekumgangatho ophezulu.

Iproteni ephezulu kunye nefayibha yokutya inokuyonyusa imveliso yakho yamathumbu epeptide YY (PYY) kunye necholecystokinin (CCK), exelela ingqondo yakho ukuba ugcwele kwaye uncede ukuthintela ukutya kakhulu (7,).

Nangona i-vinaigrette ikhona, isisa seguacamole kunye nesalsa senza isaladi yokunxiba ingafuneki.

Ukongeza, i-Chipotle ine-calculator yokuncedisa kwi-intanethi ekuvumela ukuba ubone umxholo we-carb wesidlo sakho.

ISISHWANKATHELO Khetha isaladi ngenyama, imifuno, i-salsa, kunye ne-guacamole yesidlo esonelisayo kunye ne-6 gram ye-carbs ecekethekileyo.

5. I-burger ye-lettuce esongelwe

I-burger engenamsebenzi isongelwe nge lettuce sisidlo esisezantsi esisemgangathweni, ukutya okukhawulezayo. Iphezulu kwiiprotheyini, ngaphandle kwe-carb, kwaye iyafumaneka kuzo zonke iindawo zokutya ezikhawulezayo.

Unokwenza ngokwezifiso i-burger yakho ngokongeza oku kulandelayo kwe-carb okanye ukongeza, kuxhomekeke kubukho kunye nezinto ozikhethayo:

• Itshizi: Ngaphantsi kwe-1 gram yee-carbs kwisilayidi ngasinye
• Inyama yehagu: Ngaphantsi kwe-1 gram yee-carbs kwisilayidi ngasinye
• Lwemostade: Ngaphantsi kwe-1 gram yee-carbs ngepunipoon nganye
• Mayo: Ngaphantsi kwe-1 gram yee-carbs ngepunipoon nganye
• Itswele: I-1 gram yee-carbs ezigayekayo kwisilayidi ngasinye
• Itumato: Ngaphantsi kwe-1 gram yee-carbs ezigayekayo kwisilayidi ngasinye
• Guacamole: Iigrama ezi-3 zee-carbs ezetyiswayo ngekomityi ye-1/4 (i-60 gram)

ISISHWANKATHELO Phezulu i-burger yakho engenamakhonkco kunye nee-condiments kunye nokongezwa okungaphezulu ukongeza incasa ngelixa unciphisa ukutya kwe-carb.

6. IPanera Isonka samandla esitya sakusasa

IPanera Bread yindawo yokutyela enesandwich, iikeyiki, iisuphu, iisaladi kunye nekofu.

Uninzi lwezinto zasekuseni ziphezulu kwii-carbs. Nangona kunjalo, ukhetho ezimbini kwimenyu yabo zisebenza kakuhle kwisidlo sakusasa esisezantsi-carb.

Isitya sakusasa se-Egg Bowl esinee-steak, ezinee-steak, iitumato, iavokhado kunye namaqanda ama-2. Inika iigram ezi-5 zee-carbs kunye ne-20 gram yeprotheni.

Isitya sakusasa samandla seqanda elimhlophe ngeBurkey kunye neTurkey iqulethe abamhlophe beqanda, isipinatshi, ipepile yentsimbi, kunye nebasil ye-7 gram yee-carbs kunye ne-25 gram yeprotheni.

Ukuqala kosuku ngesidlo sakusasa esine-protein ephezulu kukhuthaza iimvakalelo zokugcwala kunye nokunciphisa ukutya ngokunciphisa amanqanaba e-hormone ye-ghrelin yendlala (,).

ISISHWANKATHELO Khetha isidlo sakusasa esenziwe ngeqanda kunye nenyama kunye nemifuno kwiSonka sePanera ukugcina ukutya kwe-carb kusezantsi kwaye ulawule amanqanaba endlala.

7. Amaphiko enyathi

Amaphiko eBuffalo amnandi kwaye ayonwabisa ukutya.

Banokuba lukhetho lwe-carb esezantsi kwiindawo ze-pizza nakwiindawo zemidlalo, kuxhomekeke kwindlela ezilungiselelwe ngayo.

Ngokwesiko, amaphiko ebuffalo agqunywe kwisosi ebomvu enongwe eyenziwe ngeviniga kunye nepepile ebomvu eshushu.

Umyalelo wala maphiko ebuffalo une-0-3 gram yee-carbs ngokusebenza.

Ngokwahlukileyo, ezinye iisosi zinokongeza inani elikhulu lee-carbs, ngakumbi iintlobo ezimnandi, ezinje nge-barbecue, teriyaki, kunye nantoni na eyenziwe ngobusi.

Ngamanye amaxesha amaphiko ayaxhelwa okanye abethwe kwaye aqhotswe, aqheleke kakhulu kumaphiko angenamathambo. Ke ngoko, qiniseka ukubuza ukuba amaphiko enziwe njani kwaye u-odole eyakho ngaphandle kokutya okanye ukubetha.

Amaphiko eBuffalo ahlala ekhonzwa ngeekherothi, isilimo esidliwayo esinamagatsha anamanzi, kunye nokunxitywa kweefama.

Nangona ziphezulu kwii-carbs kuneminye imifuno emininzi, iminqathe zikulungele ukutyiwa ngesixa esincinci. Ikomityi yekomityi (iigram ezingama-60) yemicu yomnqatha inezinto ezimalunga ne-5 yeegram zekharayithi.

ISISHWANKATHELO Khetha amaphiko ebuffalo angenasonka kunye nesosi yemveli, isilimo esidliwayo esinamagatsha anamanzi, kunye nemicu yomnqatha embalwa yokwenza isidlo phantsi kwe-10 gram ye-carbs yomnatha.

8. Bacon okanye isoseji kunye namaqanda

Ngamanye amaxesha eyona ndlela ilula yesidlo sakusasa inokuba yeyona imnandi, njengebhekoni okanye isoseji kunye namaqanda.

Indibaniselwano yesiqhelo yesidlo sakusasa iyafumaneka kwiindawo zokutyela ezikhawulezayo zokutya kwaye iqulethe isixa esincinci seecarbs.

Ngaphezulu, amaqanda anokukunceda ugcine ugcwele kwaye wanelisekile iiyure (,).

Kwisifundo esinye kumabhinqa aselula atyebileyo, ukutya isoseji kunye namaqanda kwisidlo sakusasa kuncede ukunciphisa ukutya.

Ikwehlisile iswekile yegazi kunye ne-insulin ngelixa inciphisa ikhalori kwisidlo sasemini, xa kuthelekiswa neprotein ephantsi, ukutya okunesidlo sakusasa esiphezulu ().

Nangona kunjalo, i-bacon ephilisiweyo kunye neesoseji zenziwe ngeemveliso zenyama, ezinxulunyaniswe nokwanda komngcipheko wesifo sentliziyo kunye nomhlaza (,).

Ngesi sizathu, uninzi lweengcali kwezempilo zicebisa ngokuchasene nokutya okuphezulu koku kutya.

ISISHWANKATHELO I-bacon okanye isoseji enamaqanda ibonelela ngee-carbs ezimbalwa, inciphisa indlala, kwaye ikuncede uzive ugcwele iiyure. Okwangoku, ukunciphisa umda wokutya kwenyama eqeshiweyo, njengoko inxulumene nomngcipheko owandayo wesifo sentliziyo kunye nomhlaza.

9. Isandwich ka-Arby ngaphandle kwebhan okanye isonka

IArby yenye yezona zitya zininzi zikhawulezayo zokutya eUnited States.

Nangona i-Roast Beef Classic yinto yayo yoqobo kwaye ithandwa kakhulu, iArby's inezinye iindlela ezininzi, kubandakanya i-brisket, i-steak, i-ham, inkukhu kunye ne-turkey.

Nayiphi na kwezi inoku-odolwa ngaphandle kwesonka sesonka esimuncu se-carb, ukutya okuneprotein ephezulu.

Iwebhusayithi yenkampani ibonelela ngecalculator yesondlo, ukuze ukwazi ukwenza ngokwezifiso iodolo yakho ukuze ugcine iicarbs zikuluhlu lwakho ekujoliswe kulo.

Umzekelo, unokukhetha i-Smokehouse Brisket nge-Gouda cheese, isosi, kunye nesaladi esecaleni ye-5 gram yee-carbs eziguqulwayo kunye ne-32 gram yeprotheni.

ISISHWANKATHELO Sebenzisa i-calculator yesondlo sika-Arby ukwakha ukutya okuphezulu kwiprotheyini kuluhlu lwakho lwe-carb ekujoliswe kuyo.

10. Isaladi yeAntipasto

Ukutya okukhawulezayo kweNtaliyane kuyaziwa kakhulu ngokutya okuphezulu njenge-pizza, ipasta kunye ne-subs.

Isaladi ye-Antipasto ibonelela ngendlela emnandi, esezantsi ye-carb.

Esi saladi ngokwesiko sisebenza njengesibheno, esineenyama ezihlanganisiweyo, itshizi, iminquma, kunye nemifuno enxibe ioyile esekwe kwi-oyile. Nangona kunjalo, inoku-odolwa kwinxalenye enkulu njengokungena.

Ubungakanani bokungena kwe-antipasto isaladi ityebile kwiprotein kwaye iqulethe ngaphantsi kwe-10 gram yee-carbs ezigayekayo.

ISISHWANKATHELO Khetha isaladi ye-antipasto yokugcwalisa, ukutya okune-carb encinci kwindawo yokutyela e-Italiya.

11. Subway kabini inkukhu ecoliweyo isaladi

Isitrato sesona sitishi sithengisa ukutya okukhawulezayo esithandwayo kwihlabathi liphela.

Kwiminyaka yakutshanje, ikhonkco belisenza iisaladi ezinqunqiweyo ezinokuthi zenziwe zenziwe ngeprotein kunye nemifuno oyikhethile.

Olunye lolona khetho lwanelisayo nolunesondlo kukuphindwe kabini isaladi etyongwe inyama kunye neavokhado. Iqulethe i-10 gram yee-carbs zizonke, ezine ze-fiber, kunye ne-36 gram yeprotheni.

Ii-avocado zityebile kwi-fat-monounsaturated fat and fiber. Ukuzitya ngexesha lesidlo sasemini kunokukhokelela ekwehliseni ikhalori kwisidlo sakho esilandelayo (,).

Uluhlu lweesaladi zangaphantsi, kunye nolwazi olupheleleyo lwezondlo, lunokufumaneka apha.

ISISHWANKATHELO Uku-odola isaladi ngenyama ephindwe kabini, imifuno, kunye neeavokhado zokutya okumnandi nokwanelisayo kwendlela yangaphantsi.

12. Isitya seBurrito

Abantu abaninzi bajonga burritos njengokutya okuthandayo.

Ziqukethe inyama, imifuno, irayisi kunye neembotyi ezisongelwe ngomgubo omkhulu womgubo. Oku kubangela isidlo esinokupakisha ngokulula ngaphezu kwe-100 gram yee-carbs.

Nangona kunjalo, phantse zonke iivenkile zokutyela zaseMexico zikuvumela ukuba ushiye itortilla kunye nezinye izinto ezinekhabhayithi ephezulu.

Oku kwaziwa njengesitya se-burrito okanye "bare" burrito.

Isitya se-burrito esenziwe ngenyama, itswele eyosiweyo, i-bell pepper, kunye ne-salsa sisidlo esimnandi nesonelisayo esinika ngaphantsi kwe-10 gram yee-carbs ezigayekayo.

ISISHWANKATHELO Khetha isitya se-burrito okanye i-"bare" ye-burrito yencasa enkulu ye-burrito yesiko enee-carbs ezimbalwa.

13. Isonka sangoku sakwaMcDonald ngaphandle kwesonka

IMcDonald's yeyona ndawo ityiwa ngokukhawuleza kwindawo yokutya, ineendawo zokutyela ezingaphezu kwama-36,000 kwihlabathi liphela ngo-2018.

Nangona yaziwa kakhulu ngeeburger ezinje ngeBig Mac kunye neKota yePounder, i-Egg McMuffin kunye ne-Sausage McMuffin sandwich sandwich nazo zithandwa kakhulu.

Oku kungena kwasekuseni kubandakanya i-muffin yesiNgesi eneqanda elinye, isilayi setshizi saseMelika, kunye neham okanye isoseji.

Isandwich nganye iqulethe i-29 gram yee-carbs. Nangona kunjalo, uku-odolwa kwezi zinto ngaphandle kwe-muffin kuya kunciphisa umxholo we-carb kwi-2 gram okanye ngaphantsi.

Ikwangumbono olungileyo uku-odola ii-sandwiches ezi-2 ezisezantsi, njengoko nganye nganye iza kubonelela malunga ne-12 gram yeprotheni.

ISISHWANKATHELO KwaMcDonald's, odola i-2 yeqanda okanye iSausage McMuffins ngaphandle kwesonka sesidlo esonelisayo nge-4 gram okanye ngaphantsi kwee-carbs kunye ne-24 gram yeprotheni.

14. Isaladi yendlu yasefama eyosiweyo yeArby

Njengoko kuchaziwe apha ngasentla, uku-odola isandwich ka-Arby encinci yi-low-carb.

Ukongeza, iArby's ibonelela ngeRost Turkey Indlu yefama yeSaladi ene-roast turkey, i-bacon, itshizi, imifuno edibeneyo, kunye neetumato.

Inee-8 gram ze-carbs, ezimbini ze-fiber, kunye ne-22 gram yeprotheni.

Qiniseka nje ukuba ungayidibanisi neCalpy Chicken Farmhouse Salad, ebandakanya inkukhu ebikiweyo kunye nefry. Ipakisha iigramu ezingama-26 zee-carbs zizonke.

ISISHWANKATHELO Khetha i-Arby's Roast Turkey Farmhouse Salad ngokudibanisa okumnandi kunye ne-6 gram ye-carbs eguqulwayo.

Umgca wezantsi

Nangona ubona kuphela izinto eziphezulu ze-carb kwimenyu, isidlo esimnandi se-carb singenziwa kwiindawo zokutya ezikhawulezayo ngokufaka izinto ezilula.

Nangona ukutya okukhawulezayo ngokuqinisekileyo kungabi sempilweni njengokutya onokukulungiselela ekhaya, kulungile ukwazi ukuba uza kuyala ntoni ukuba kukhetho lwakho kuphela.