Olona hlobo luBalaseleyo lweCarb Cereal

Umxholo

• Umxholo we-carb esezantsi
• Iitshomi
• Iivili
• Ezikhethekileyo K zoqobo
• I-Onie's Organic Frosted Oat Flakes
• Umxholo we-carb
• Owona mxholo wekhabhathi uphezulu
• Kutheni le nto umzimba ufuna iikhabhohbhayithi?
• Zingaphi iikhabhohthi omele ukuzitya?
• Iingcebiso kunye namaqhinga ngesidlo sakusasa esisezantsi-carb
• Yintoni ekufuneka uyijongile
• Iindlela zokupheka ezinencasa ephantsi

Ushwankathelo

Esona sidlo sinzima ukucwangcisa xa uzama ukubukela ii-carbohydrate kufuneka sibe sisidlo sakusasa. Kwaye ukutya okuziinkozo kunzima ukumelana nako. Elula, ekhawulezayo, kunye nokuzalisa, ngubani ofuna ukuyeka isitya sasekuseni seCheerios?

Ngelishwa, uninzi lweempawu ezaziwayo ziqulathe iigramu ezingama-20 ze-carbs ngokusebenza, okanye nangaphezulu. Ukuphelisa ezo zinto ukuba ufuna ukugcina isicwangciso sakho sokutya sisomelela.

Ulwazi lomxholo we-carb lubonelelwe yi-s. Ulwazi olunikiweyo alunakubonakalisa ubungakanani bokunconywa bokuthengisa.

Ngolwazi oluthe ngqo ngokubhekisele kubungakanani beempawu ozithandayo zecereal, nceda ubone ileyibhile yokutya yemveliso njengoko ubukhulu besayizi bunokuhluka.

Umxholo we-carb esezantsi

Uninzi lwee-carb cereal azikho ngaphantsi kakhulu kwi-carbohydrate. Ukutya okuziinkozo kuneenkozo ezininzi, kwaye iinkozo zii-carbs. Nangona kunjalo, ezinye iisiriyeli zisezantsi kwii-carbs kunezinye. Onokuthi uzibone kwiindawo zokutya ezininzi ezinemixholo esezantsi ye-carb zibandakanya:

Iitshomi

I-Cheerios ine-20.50 gram ye-carbohydrate kwi-1-indebe yokukhonza. Bakwasimahla ukuba ne-gluten kwabo bajonge ukutya kwabo i-gluten.

Iivili

I-oldie kodwa i-goodie, ii-Wheaties bezikho ukusukela ngo-1922.Ziphantsi kakhulu kwiicarbohydrate xa kuthelekiswa neesiriyeli ezininzi, zingena nge-23 gram ngekomityi nganye ye-serving.

Ezikhethekileyo K zoqobo

Kwi-22.75 gram ye-carbohydrate ngekomityi nganye, isiselo esikhethekileyo seKellogg sikhetha umxholo we-carb esezantsi.

I-Onie's Organic Frosted Oat Flakes

I-organic, low-carb, kunye ne-gluten-free cereal ithandwa kakhulu ngabancinci kunye nabantu abadala ngokufanayo. I-¾-indebe yokukhonza iqulethe malunga ne-27 gram ye-carbohydrate, malunga neepesenti ezili-9 zexabiso lakho lemihla ngemihla.

Qaphela ukuba abanye abavelisi bokutya banobungakanani bendebe yokusebenzela, ngelixa abanye besebenzisa ikomityi yesine yokuhambisa ubukhulu. Ukuba unamathela kubungakanani bokusebenza obucetyiswayo, akukho sizathu sokuba ungakonwabeli isitya okanye ezimbini zezi zitya zokukhetha zilungileyo ngeveki.

Makhe sijonge umxholo we-carb yezinye iimveliso ezithandwayo zesiriyeli.

Umxholo we-carb

Ezi ziyakhohlisa! Ezinye iinkozo zibonakala ngathi zingcono ngenxa yokuba zenziwe ngee-grains, kodwa uninzi lusexinene kakhulu. Ezi ngqolowa ziwela kudidi lomxholo we-carb:

• IKashi GoLean (iigrama ezingama-32 ngekomityi nganye)
• Ingqolowa Chex (52 gram kwikomityi enye)
• I-Life Cereal (i-33 gram ngekomityi enye)

Xa kuziwa kwimarike yokutya okuziinkozo, ezona zibhejo zibalaseleyo ziicereal ezinamantongomane neziqhamo kuzo. Olu khetho luya kukugcina ixesha elide kwaye likunike isondlo sebhokhwe yakho kuba ikwanazo neeprotein kunye neevithamini kunye neeminerals.

Owona mxholo wekhabhathi uphezulu

Ngelixa mhlawumbi uyazi ukuhlala kude noTrix, uLucky Charms, kunye no-Count Chocula, ezinye zeesiriyeli ezityebileyo ze-carb zezona zikhangeleka ngathi zezona zisempilweni.

Ezi ngqolowa zibonakala ziphilile ziphezulu kuluhlu lweesiriyeli kwintengiso kunye nexabiso eliphezulu leecarbs:

• I-Raisin yesebe (iigram ezingama-46 ngekomityi nganye)
• Amanqatha amancinci aqingqiweyo (iigram ezingama-47 ngekomityi nganye)
• I-Oatmeal Crisp (iigram ezingama-47 ngekomityi nganye)

Banazo izibonelelo zabo, nangona. Uninzi lwezi ziphezulu kwifayibha kwaye lisezantsi iswekile kunabo bakhuphisana nabo abanee-carbs ezincinci.

Kutheni le nto umzimba ufuna iikhabhohbhayithi?

IiCarbohydrate zezinye zezinto ezintathu eziyimfuneko emzimbeni ekufuneka zisebenza. Ezinye ezimbini zityebile kwaye zineprotein. IiCarbohydrate zehla zibe yiglucose kwaye zibalulekile kuba zinika umzimba amandla owadingayo ukuze usebenze kakuhle. Iseli nganye emzimbeni inokusebenzisa iswekile xa ibaselwa.

Zintathu iintlobo eziphambili zeecarbohydrate ezifumaneka kukutya:

• isitatshi, eziziikhabhohayidrethi ezintsonkothileyo
• Iiswekile, eziluhlobo lwee <em> carbohydrate ezilula
• ifayibha

IiCarbohydrate ezintsonkothileyo ziye zacothwa kancinci kancinci kunee-carbs ezilula, ke ngoko zinika umzimba amandla amninzi kunye nokuhlala ixesha elide. Zifumaneka kwi:

• amazimba
• iimbotyi
• imifuno enesitatshi, njengengqolowa kunye neetapile

Ezi carbohydrate zikwabonelela ngamafutha kwiibhaktheriya ezisempilweni kwikholoni. Badlala indima:

• ukusebenza komzimba wakho xa uwonke
• imetabolism
• umngcipheko wesifo esinganyangekiyo
• impilo yokwetyisa

Umzimba uthatha ii-carbohydrate ezilula ngokukhawuleza, ke oko kunika amandla okhawulezayo, okwexeshana. Unokufumana ii-carbohydrate ezilula kwi:

• ubisi
• iziqhamo
• ukutya okwenziwe ngeeshukela ezongeziweyo

Ifayibha ibalulekile kuba iyanceda ukugcina indlela yakho yokwetyisa isempilweni.

Zingaphi iikhabhohthi omele ukuzitya?

Ngelixa wonke umntu efuna ukutya iikhabhohayidrethi, abanye abantu badinga iikhabhohbhayithi ezininzi kunabanye. Umzekelo, abantu abakhutheleyo kufuneka batye ii-carbs ezininzi kunabantu abangasebenziyo.

Abo banesifo seswekile bahlala befuna ukunciphisa umda weecarbohydrate abazisebenzisayo ngexesha lesidlo ngasinye ukunceda ukulawula amanqanaba eswekile yegazi.

Abantu abakukutya okunee-carb ezisezantsi, njenge-Atkins, keto, kunye ne-South Beach zokutya banokunciphisa umyinge wabo we-carbohydrate kumzamo wokunyusa ukunciphisa umzimba.

IiCarbs azikho "zimbi," kodwa kufanelekile ukucinga ngononophelo malunga nomyinge ofunwa ngumzimba wakho suku ngalunye ukuze uhlale usempilweni. Inani leecarbohydrate ozifunayo lixhomekeke koku:

• ubudala
• ngesondo
• imeko yezempilo
• inqanaba lomsebenzi

Ezinye iingcali zezempilo zincomela ukuba abantu bafumane phakathi kwe-45 kunye ne-65 yeepesenti yeekhalori zabo zemihla ngemihla ezivela kwii-carbs, nabantu abakhutheleyo besebenza kwicala eliphezulu kwaye bengasebenzi kangako abantu abatya ii-carbs ezimbalwa.

Umzekelo, umntu ophakathi ngokomyinge ophakathi kweminyaka ye-19 kunye ne-25, ojolise ekugcineni ubunzima babo, kufuneka atye malunga ne-2,400 yeekhalori ezibandakanya i-270 ukuya kwi-390 yeegramu zecarbs ngosuku. Kuya kufuneka ke bafumane iipesenti ezingama-35 ukuya kwezingama-55 zeekhalori zizonke ngokudityaniswa kwamafutha neeproteni.

Inxalenye ekucetyiswa ngayo yee-carbohydrate ibonelela malunga ne-15 yeegram.

Ngokwe-American Heart Association, imizekelo yezabelo ezinconywayo zibandakanya:

• iqhekeza lesonka elinye
• I-1/3 indebe yerayisi
• I-1/2 yebhanana
• ibhatata enye encinci

Oku kuthetha ukuba kuluhlu lwemihla ngemihla lwama-270 ukuya kuma-390 amagremu ee-carbs, kuya kufuneka usebenzise iziqendu ezinconyelwayo ezili-18 ukuya kuma-26.

Kubalulekile ukuba ukhumbule ukuba ayizizo zonke iikhalori kunye neecarbohydrate gram ezilinganayo. Ngamanye amagama, xa ukhetha i-carbs esempilweni ngaphezulu kweswekile ephezulu, ifayibha esezantsi, kuyanceda ekulawuleni impilo yakho iyonke.

Iingcebiso kunye namaqhinga ngesidlo sakusasa esisezantsi-carb

Xa i-carb cereal ephantsi uyilandelayo, ezinye zeendlela zakho ezintle azikho ezonwabisayo ngaphezulu. Zama ukuzidibanisa kwaye uhlale uzele ixesha elide ngokufaka:

• iiamangile ezisikiweyo
• Amantongomane aqhotsiweyo
• iziqingatha zelnut

Ezinye izilayi zebhanana, iivini ezomileyo okanye ii-craisins, okanye amajikijolo onyaka enza ukongeza ukutya kwisitya sakho sakusasa sokulunga, kodwa ziya kongeza ii-carbohydrate ezingaphezulu.

Ukuthambisa i-carb ephantsi kubandakanya:

• iimbwe zechai
• amandongomane nembewu
• iflaks
• iiflegi zecoconut ezingenashukela
• cocoa nibs

Ukutya okuziinkozo kuyakhawuleza ukutya xa ukwisithuba sexesha, kodwa ungavumeli ukulungeleka kwayo kuphazamise izicwangciso zakho zokutya. Gcina isitokhwe sakho sefriji kunye nefriji kunye nezinye iindlela ezisempilweni ze-carb.

Zama ukulungiselela i-yogurt parfait yesiGrike kunye ne-avocado kunye ne-walnuts ezimbalwa kwisidlo sakusasa esilula ongasitya xa usiya. Amaqanda abiliswe nzima enza isidlo sakusasa esihle, nawo. Unokubilisa ishumi kwangaphambili.

Enye indlela ekhawulezayo, ephantsi ye-carb kwisidlo sakusasa zimbalwa zamandongomane kunye nesiqwenga sesiqhamo!

Yintoni ekufuneka uyijongile

Ukuba ubala iikhabhathi zakho, kubalulekile ukujonga iilebheli zokutya okutyayo. Khangela igama elithi "i-carbohydrate iyonke," ebandakanya:

• istatshi
• iswekile
• ifayibha

Oku kunokukunceda ulungelelanise inani leecarbs ozityayo ngexesha lesidlo ngasinye.

Ukuba ubala iicarbohydrate njengenxalenye yesicwangciso sakho sokutya, thabatha inani elipheleleyo lefayibha yokutya kwinani lilonke leecarbohydrate.

Umzekelo, ukuba kukho iigrama ezili-10 zee-carbohydrate zizonke ekutyeni, kodwa iigrama ezi-5 zi-fiber, uya kubala i-5 yeegram ze-carbohydrate zizonke. Umzimba wakho awuyicoli ifayibha, ngenxa yoko ayizukuchaphazela amanqanaba eswekile yegazi lakho njengokuthanda iswekile elula.

Ukusasaza ii-carbs zakho ngokulinganayo ngalo lonke usuku kunceda ekuqinisekiseni ukuba umzimba wakho unamandla aqinisekileyo okunika amandla emini.

Ngenxa yokuba ubukele ukutya kwakho i-carb akuthethi ukuba kuya kufuneka uziphelise ngokupheleleyo kwisidlo sakho. Nantoni na okhetha ukuyenza, jolisa ukubandakanya ii-carbohydrate ezisempilweni yonke imihla.

Iindlela zokupheka ezinencasa ephantsi

Siye saqulunqa ezinye zeendlela zokupheka zesidlo sakusasa ezinencasa ephantsi ukuze uvavanye iichops zakho zokupheka.

1. I-Keto Corn Flakes

Yenza i-carb cereal yakho esezantsi ekhaya ngale recipe ye-Keto Corn Flakes ngeFatForWeightLoss.

Izithako:

• umgubo weamangile
• erythritol
• ityuwa
• isicatshulwa sevanilla
• amanzi

2. Iipascake ezisezantsi zeCarb Blueberry

Iipancake zeblueberry zifumana i-carb ephantsi kunye nale recipe yi-tasteaholics.

Izithako:

• umgubo weamangile
• Ubisi lweamangile
• umgubo wokubhaka
• iiblueberries
• isinamon
• umgubo wekhokhonathi
• ioyile yekhokhonathi
• iqanda
• ityuwa
• Stevia

3. Amaqanda abhakwe kwiavokhado

Izithako nje ezintlanu ezilula zenza ukhetho olumnandi, olupakishwe ngesondlo kwasekuseni ngoNika iresiphi.

Izithako:

• iponyoponyo
• ipelepele emnyama
• ikumin
• amaqanda
• i-oyile ye-olivu

4. I-paleo ekhawulezayo yesiNgesi ye muffins

Iifomfini zesiNgesi zilula ukuzenza (kunye ne-carb esezantsi kunangaphambili) ngale iresiphi yobuhle kunye neFoodie.

Izithako:

• iviniga yeapile cider
• Isoda yokubhaka
• umgubo wekhokhonathi
• iqanda
• isicatshulwa sevanilla esimahla
• ubusi okanye ulwelo Stevia
• ibhotela eyanyibilikiweyo okanye ioyile yekhokhonathi
• coconut engenashukela okanye ubisi lweamangile

5. I-Keto yesiFrentshi yokugcoba iqanda

Ezi Keto zaseFrance zeToast ziyakhukhumeza ngoxolo, uthando kunye neCarb ephantsi zi-carb ezisezantsi zithatha intandokazi emnandi.

Izithako:

• Isoda yokubhaka
• umgubo wekhokhonathi
• amaqanda
• i-cream egcweleyo ye-cream
• imbumba erythritol
• isinamon yomhlaba
• ikrimu enzima
• i-vanilla ecocekileyo
• Isiraphu yemephu engenashukela