IiCarbs Ngaphandle kwesizathu: Ukutya oku-8 kubi kunesonka esimhlophe

Umxholo

• Iziselo ezinencasa zekofu
• Bagels
• Iziselo zeJusi kunye neeSmoothies
• Abaqhekezi beeshizi
• Iimpahla ezibhakiweyo kwiivenkile zekofu
• I-yogurt eneziqhamo ezantsi
• Itheyibhile yeqonga yePopcorn
• IiY Raisins eziGutyungelweyo ngeYogurt
• Uphengululo lwe

Isonka esimhlophe sele sibi kakhulu kuwe-utshaba loluntu; ngubani ongenzi ngokuzenzekelayo i-turkey kunye neSwitzerland kwingqolowa epheleleyo? Isizathu, ewe, sesokuba isonka esimhlophe siyalungiswa-konke kuhluthwe konke ukulunga, kushiya isilayidi esithambileyo, esine-squishy eyayingumsindo kwinkulungwane ephelileyo. Kodwa nangona uguqula ingqolowa epheleleyo, ezinye ii-carbs ezicwangcisiweyo zinokufumana indlela yazo ekudleni kwakho, ezininzi ezinomlinganiselo ongaphezu kosuku lonke lwe-carbohydrates ekhuthazwayo.

Umgca wakho wokuqala wokhuselo kukukhetha ukutya okupheleleyo okusondele kangangoko kunokwenzeka kumthombo wabo wokuqala, itsho iManual Villacorta, RD, umbhali we Ukutya simahla: I-Carb Friendly Way yokuPhulukana nee-intshi. Kwaye, njengesiqhelo, ukulawula ubungakanani besahlulo ngundoqo. Kungenjalo, nazi iicarbs ezimbi ezisibhozo ezinokuthi zichwechwe kwisidlo sakho, nokuba ufungile izilayi ezimhlophe ngonaphakade.

Iziselo ezinencasa zekofu

Akunakuphela nje ukuba neekhalori ezininzi njengokutya, (ngamanye amaxesha ngaphezulu kwama-400) inani labo le-carb linokuhamba kunye ne-pre-marathon pasta binge; abanye bane-60-80g ye-carbs ngokuphakelwa. Yongeza kwiswekile, amafutha ahluthayo kwikhrimu etswetyiweyo, kunye nencasa yetshokolethi, kwaye unedizethi kwikomityi yeplastiki enkulu kakhulu.

Bagels

I-Bagels sisithethe sakusasa kwabanye, kodwa ngokwe-Villacorta, ngaphandle kokuba ubetha umthambo emva nje (kwaye ucwangcise ukuhlala kude kube sasemini), unokufuna ukuphinda ucinge, nokuba ukhetha ingqolowa epheleleyo.

"Kuxhomekeke kubukhulu, ndihlala ndincoma ibhegi kumntu ohamba iiyure ezimbini ukuya kwezintathu emva koko, utshilo. Isizathu bubungakanani besahlulo. Uninzi lwe-deli bagels lunokuba neekhalori ezingama-250-300 kunye ne-50g ye-carbs nganye.

Iziselo zeJusi kunye neeSmoothies

Amabala eSmoothie kunye nejusi akuyo yonke indawo, kwaye anokubonakala ngathi sisiselo esinempilo ukuze uhambe. Kodwa i-16oz yeziqhamo-ijusi enzima inokuba ne-75g yee-carbohydrate kunye ne-64g yeswekile (i-ditto ye-smoothies). Ukuba awukwazi ukuqala usuku ngaphandle kwejusi, bambelela malunga ne-4oz, ene-15-20g efanelekileyo yeecarbs.

Abaqhekezi beeshizi

Ukuba uza kuzibandakanya kwiikhabhu ezimbalwa ezicutshungulweyo, ungayenzi apha. Ngelixa ukubalwa kwe-carb kunganyanzelekanga ukuba kuphahla (malunga ne-18g ngokusebenza), oku kutya okunee-orenji kuthambisa kakhulu kuba akukho nto ikhoyo inesondlo. Zigcwele iikhemikhali, izongezo, kunye nemibala eyenziweyo, kwaye zinokuba nazo isiraphu yengqolowa ephezulu ye-fructose. Kwaye musa ukukhohliswa ziinguqulelo eziphilayo. Banokugcwaliswa nge-junk engeyiyo eyenziweyo, kodwa umgubo ocoliweyo kunye noshizi onamafutha aphezulu usenokuba "yi-organic."

Iimpahla ezibhakiweyo kwiivenkile zekofu

IiMuffins zazidla ngokuba lunyango olulinganayo lwe-baseball. Ngoku zifana nee-softballs, ezinye ziqulethe phantse i-64g ye-carbs kunye ne-30g yeswekile. Ukuba i-muffin yakho yakusasa yenziwe ngomgubo ocutshungulwayo, iswekile, kunye nebhotolo, ayifani kwaphela nesilayi sekhekhe. Namathela kwi-ounce ezimbini ukhonze kwaye ukhethe izithako zokutya okuziinkozo-cinga i-bran, hayi ipoppy yelamuni.

I-yogurt eneziqhamo ezantsi

Yeyona nto iphambili yokuphuma kwentshontsho ngaphambi kokuzilolonga / emini/yasemva kwemini / yasebusuku, kunye neyogathi ngokwayo lukhetho olukhulu. Ingxaki kukuba, eso siqhamo sisishukela esiphakathi. Yonke iyogathi ine-lactose, eyenzeka ngokwemvelo kwi-carbohydrate; Ngokubanzi kwinkonzo enye ilingana ne-12-15g yee-carbs, intle, kodwa xa usongeza isiqhamo sejammy ungaphindaphinda loo mali. Uphela malunga ne-30g yee-carbs, isiqingatha sayo siqhubekekayo, uhlobo olushushu ngokukhawuleza. Namathela kwi-creamy (kunye ne-protein-packed) iindidi zamaGrike kwaye ungeze ezinye iziqhamo ezisikiweyo.

Itheyibhile yeqonga yePopcorn

Ingabonakala icacile, inikwe ubungakanani, kodwa kuninzi lwethu yinxalenye ephambili yamava e-movie, kwaye ngaphandle koko, nokuba uyalela ibhegi kube kanye ngeveki, ingaba mbi kangakanani loo nto? Ngokutsho kweVillacorta, kakhulu. I-Popcorn sele sele imalunga neekhalori ze-1,200, phantse zonke zivela kwi-carbohydrates (kunye ne-580mg ye-sodium) ye-bag enkulu. Kungaphambi kokuba wongeze ibhotolo. Musa ukuchitha yonke imihla efanelekileyo yeekhabhu kunye neekhalori ngelixa ungakhathali ngokungakhathali Imidlalo yokulamba.

IiY Raisins eziGutyungelweyo ngeYogurt

Ngokusisiseko iilekese zokutya okutya, kwaye ngubani otya enye okanye ezintlanu? Ngapha koko, ikomityi encinci ye-contains ine-20g yee-carbs kunye ne-19g yeswekile. Tsiba i-aisle yeelekese ezininzi kwivenkile yakho yokutya kwaye uthathe ibha encinci yetshokholethi emnyama endaweni yoko.

Uphengululo lwe