Ukudla Oku-14 Okufanele Kugwenywe (Noma Kukhawulelwe) Ekudleni Okune-Carb Ephansi

-Delile

• 1. Isinkwa nezinhlamvu
• 2. Ezinye izithelo
• 3. Imifino enesitashi
• 4. IPasta
• 5. Okusanhlamvu
• 6. Ubhiya
• 7. I-yogurt enoshukela
• 8. Ijusi
• 9. Izambatho zesaladi ezingenamafutha amancane nezingenamafutha
• 10. Ubhontshisi nemidumba
• 11. Uju noma ushukela nganoma yiluphi uhlobo
• 12. Ama-chip namaqhekezi
• 13. Ubisi
• 14. Izimpahla ezibhakiwe ezingenayo i-Gluten
• Okubalulekile

Ukudla okune-carb ephansi kungakusiza wehlise isisindo futhi ulawule isifo sikashukela nezinye izimo.

Okunye ukudla okune-carb ngokusobala kudinga ukugwenywa, njengeziphuzo ezinoshukela, amakhekhe noswidi.

Kodwa-ke, ukuthola ukuthi yikuphi ukudla okuyisisekelo okuzoncishiswa kuyinselele enkulu. Okunye kwalokhu kudla kuphilile impela - akulungele nje ukudla okune-carb ephansi ngenxa yenani lazo eliphakeme lama-carbs.

Umgomo wakho ophelele we-carb wansuku zonke unquma ukuthi ngabe udinga ukukhawulela okunye kwalokhu kudla noma ukuzigweme ngokuphelele. Ukudla okuphansi kwe-carb kuqukethe ama-20-100 amagremu ama-carbs ngosuku, ngokususelwa ekubekezelelaneni komuntu siqu.

Nakhu ukudla okungu-14 okufanele ukugweme noma ukukhawulela ekudleni okunama-carb aphansi.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Isinkwa nezinhlamvu

Isinkwa siwukudla okuyisisekelo emasikweni amaningi. Iza ngezindlela ezahlukahlukene, kufaka phakathi izinkwa, imiqulu, ama-bagels nama-flatbreads, njengama-tortilla.

Kodwa-ke, konke lokhu kuphezulu kuma-carbs. Lokhu kuyiqiniso ngezinhlobo eziphelele zokusanhlamvu kanye nalezo ezenziwe ngofulawa ocwengileko.

Yize ukubalwa kwe-carb kuyehluka kuya ngezithako nobukhulu besabelo, nazi izibalo ezijwayelekile zezinkwa ezidumile (1, 2, 3, 4):

• Isinkwa esimhlophe (ucezu olu-1): 14 amagremu ama-carbs, 1 okuyi-fiber
• Isinkwa sikakolweni ophelele (ucezu olu-1): I-17 gramu yama-carbs, ama-2 awo ayi-fiber
• Ufulawa (10-intshi): Ama-gramu angama-36 ama-carbs, amabili awo ayi-fiber
• I-Bagel (3-intshi): Amagremu angama-29 ama-carbs, 1 okuyi-fiber

Ngokuya ngokubekezelelana kwakho kwe-carb, ukudla isemishi, i-burrito, noma i-bagel kungakubeka eduze noma ngaphezulu komkhawulo wakho wansuku zonke.

Uma usafuna ukujabulela isinkwa, zenzele izinkwa ze-carb ephansi ekhaya.

Izinhlamvu eziningi, kufaka phakathi irayisi, ukolweni, ne-oats, nazo ziphezulu kuma-carbs futhi zidinga ukukhawulwa noma zigwenywe ekudleni okunama-carb aphansi.

ISIFINYEZO Iningi lezinkwa nezinhlamvu, kufaka phakathi okusanhlamvu okuphelele kanye nesinkwa sokudla okusanhlamvu, kuphakeme kakhulu kuma-carbs ukuthi kungafakwa ekudleni okune-carb ephansi.

2. Ezinye izithelo

Ukudla kakhulu izithelo nemifino kuhlale kuxhunyaniswa nengozi ephansi yomdlavuza nesifo senhliziyo (,,).

Kodwa-ke, izithelo eziningi ziphezulu kuma-carbs futhi kungenzeka zingakulungeli ukudla okune-carb ephansi.

Izithelo ezijwayelekile zithela 1 inkomishi (120 amagremu) noma ucezu oluncane. Isibonelo, i-apula elincane liqukethe amagremu angama-21 ama-carbs, ama-4 awo avela ku-fiber (8).

Ekudleni okuphansi kakhulu kwe-carb, mhlawumbe kungumqondo omuhle ukugwema ezinye izithelo, ikakhulukazi izithelo ezimnandi nezomisiwe, ezinokubalwa okuphezulu kwe-carb (9, 10, 11, 12, 13):

• Ubhanana (1 okulingene): Amagremu angama-27 ama-carbs, ama-3 awo ayi-fiber
• Omisiwe (1 i-ounce / 28 amagremu): 22 amagremu ama-carbs, 1 okuyi-fiber
• Izinsuku (2 ezinkulu): Ama-gramu angama-36 ama-carbs, amane awo ayi-fiber
• Imango, lisikiwe (1 inkomishi / 165 amagremu): Amagremu angama-28 ama-carbs, ama-3 awo ayi-fiber

Amajikijolo ashukela aphansi futhi anefayibha ephakeme kunezinye izithelo. Ngakho-ke, amanani amancane - azungeze i-1/2 indebe (amagremu ama-50) - angajatshulelwa noma ekudleni okuphansi kakhulu kwe-carb.

ISIFINYEZO Izithelo eziningi kufanele zikhawulelwe ekudleni okunama-carb aphansi, kuya ngokubekezelelana kwakho kwe-carb. Lokho kusho ukuthi amajikijolo kwesinye isikhathi angajatshulelwa.

3. Imifino enesitashi

Ukudla okuningi kuvumela ukudla okungenamkhawulo kwemifino enesitashi esincane.

Imifino eminingi ine-fiber ephezulu kakhulu, engasiza ekunciphiseni isisindo nasekulawuleni ushukela egazini (,,).

Kodwa-ke, eminye imifino ene-starch ephezulu iqukethe ama-carbs agayeke kakhulu kune-fiber futhi kufanele ikhawulelwe ekudleni okuphansi kwe-carb.

Ngaphezu kwalokho, uma ulandela ukudla okunama-carb aphansi kakhulu, ukukhetha kwakho okuhle ukugwema le mifino enesitashi ngokuphelele (17, 18, 19, 20):

• Ummbila (1 inkomishi / 175 amagremu): Amagremu angama-41 ama-carbs, ama-5 awo ayi-fiber
• Amazambane (1 medium): Amagremu angama-37 ama-carbs, amane awo ayi-fiber
• Ubhatata / yamazambane (1 medium): Amagremu angama-24 ama-carbs, amane awo ayi-fiber
• Ama-beet, aphekiwe (1 inkomishi / 150 amagremu): Amagremu ayi-16 ama-carbs, amane awo ayi-fiber

Ngokuphawulekile, ungajabulela imifino ephansi ye-carb ekudleni okuphansi kwe-carb.

ISIFINYEZO Yize imifino eminingi iphansi kuma-carbs, embalwa iphakeme impela. Kungcono ukhethe ikakhulukazi imifino engeyona yesitashi, ene-fiber ephezulu lapho unciphisa ukudla kwakho kwe-carb.

4. IPasta

I-Pasta iyisisekelo esiyisisekelo futhi esingabizi kakhulu kodwa siphezulu kakhulu kuma-carbs.

Inkomishi eyodwa (250 amagremu) we-pasta ephekiwe iqukethe ama-gramu angama-43 ama-carbs, ama-3 kuphela awo ayi-fiber (21).

Inani elifanayo le-pasta kakolweni ophelele liyindlela engcono kancane kuma-gramu angama-37 we-carbs, kufaka phakathi ama-gramu ayi-6 we-fiber (22).

Ekudleni okune-carb ephansi, ukudla i-spaghetti noma ezinye izinhlobo ze-pasta akuwona umqondo omuhle ngaphandle kokuthi usebenzise ingxenye encane kakhulu, engeyona eyeqiniso kubantu abaningi.

Uma ufisa i-pasta kodwa ungafuni ukweqa umkhawulo wakho we-carb, zama ukwenza imifino evuthayo noma ama-noodle e-shirataki esikhundleni salokho.

ISIFINYEZO Kokubili i-pasta ejwayelekile futhi egcwele ukolweni iphezulu kuma-carbs. Imifino evuthayo noma ama-noodle e-shirataki anikela ngezinye izindlela ezinempilo eziphansi ze-carb.

5. Okusanhlamvu

Kuyaziwa ukuthi okusanhlamvu kwasekuseni okunoshukela kuqukethe ama-carbs amaningi.

Kodwa-ke, ungamangala ngokubalwa kwe-carb okusanhlamvu okunempilo.

Isibonelo, inkomishi eyi-1 (90 amagremu) we-oatmeal evuthiwe noma esheshayo epha ama-gramu angama-32 ama-carbs, ama-4 kuphela ayi-fiber (23).

Ama-oats asikwe ngensimbi acutshungulwa kancane kunezinye izinhlobo ze-oatmeal futhi ngokuvamile abhekwa njenganempilo. Kodwa-ke, inkomishi engu-1/2 kuphela (ama-gramu angama-45) ama-oats aphekwe ngensimbi aphekiwe anama-gramu angama-29 ama-carbs, kufaka phakathi amagremu ama-5 e-fiber (24).

Izinhlamvu zokusanhlamvu okuphelele zivame ukupakisha kakhulu. Inkomishi engu-1/2 (61 amagremu) yamachweba wegranola angu-37 amagremu we-carbs nama-gramu ayi-7 we-fiber, kuyilapho inani elifanayo lamaGrape Nuts lifaka ama-gramu angama-46 we-carbs ngama-5 amagremu we-fiber (25, 26).

Ngokuya ngomgomo wakho we-carb, isitsha sokusanhlamvu singakubeka kalula ngaphezu komkhawulo wakho we-carb - nangaphambi kokuba ubisi lufakwe.

ISIFINYEZO Ngisho okusanhlamvu okunempilo, okusanhlamvu okuphelele kuphezulu kuma-carbs futhi kufanele kugwenywe noma kuncishiswe ekudleni okune-carb ephansi.

6. Ubhiya

Utshwala bungajatshulelwa ngokulinganisela ekudleni okunama-carb aphansi. Eqinisweni, iwayini elomile linama-carbs ambalwa kakhulu futhi akukho nogologo onzima.

Noma kunjalo, ubhiya uphakeme kakhulu kuma-carbs.

Ithini lika-12-ounce (356-ml) likabhiya lipakisha amagremu ayi-13 ama-carbs, ngokwesilinganiso. Ngisho nobhiya olula uqukethe amagremu ayi-6 ngekani ngalinye (27, 28).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ama-carbs e-liquid ajwayele ukukhuthaza ukuzuza kwesisindo ngaphezu kwama-carbs kusuka ekudleni okuqinile.

Lokho kungenxa yokuthi ama-carbs ketshezi awagcwalisi njengokudla okuqinile futhi akubonakali ngathi anciphisa isifiso sakho sokudla cishe ().

ISIFINYEZO Gwema ukuphuza ubhiya ngokudla okune-carb ephansi. Iwayini elomile nemimoya yizinketho ezingcono zotshwala.

7. I-yogurt enoshukela

I-yogurt iwukudla okumnandi, okuhlukahlukene. Yize i-yogurt elula iphansi kakhulu kuma-carbs, abantu abaningi bathambekele ekudleni izithelo ezinoshukela, ezinoshukela ezinamafutha aphansi noma i-nonfat yogurt.

I-yogurt enoshukela imvamisa iqukethe ama-carbs amaningi njenge-dessert.

Inkomishi eyodwa (245 amagremu) ye-yogurt yezithelo engafakwanga ushukela ingaba nama-gramu angama-47 ama-carbs, aphakeme kakhulu kunokuphakelwa okufana no-ayisikhilimu (30, 31).

Kodwa-ke, ukukhetha inkomishi engu-1/2 (123 amagremu) ye-yogurt ecacile yamaGrikhi efakwe inkomishi engu-1/2 (50 amagremu) amajikijolo noma ama-raspberries kuzogcina ama-carbs agayekayo ngaphansi kwama-gramu ayi-10.

ISIFINYEZO I-yogurt ephansi enamafutha noma i-nonfat ivame ukuba nama-carbs amaningi njengo-ayisikhilimu namanye ama-dessert.

8. Ijusi

Ijusi ngesinye seziphuzo ezimbi kakhulu ongaziphuza ekudleni okunama-carb aphansi.

Yize inikezela ngezakhamzimba ezithile, ijusi yezithelo iphezulu kakhulu kuma-carbs agaya ukudla ngokushesha okwenza ukuthi ushukela wegazi lakho ukhule ngokushesha.

Isibonelo, ama-ounces ayi-12 (355 ml) wejusi le-apula anezinhlaka ezingama-48 zama-carbs. Lokhu kungaphezu kwesoda, enamagremu angama-39. Ijusi lamagilebhisi linikela ngama-gramu angama-60 we-carbs nge-12-ounce (355-ml) ekhonzayo (32, 33, 34).

Noma ijusi yemifino ingenayo cishe ama-carbs amaningi njengozakwabo bezithelo, i-12-ounce (355-ml) ekhonzayo isenama-gramu ayi-16 ama-carbs, ama-2 kuphela awo avela ku-fiber (35).

Ngaphezu kwalokho, ijusi ngesinye isibonelo se-carbs ewuketshezi okungenzeka isikhungo sakho senkanuko yobuchopho singakwazi ukusicubungula ngendlela efanayo ne-carbs eqinile. Ukuphuza ijusi kungaholela ekwandeni kwendlala nokudla okudliwayo ngokuhamba kosuku ().

ISIFINYEZO Ijusi yezithelo isiphuzo esiphezulu se-carb okufanele sikhawulelwe noma sigwenywe, ikakhulukazi ekudleni okune-carb ephansi.

9. Izambatho zesaladi ezingenamafutha amancane nezingenamafutha

Izinhlobo ezinhlobonhlobo zamasaladi zingajatshulelwa njalo ekudleni okune-carb ephansi.

Kodwa-ke, ukugqoka okwebhizinisi - ikakhulukazi izinhlobo ezinamafutha aphansi nezingenamafutha - kuvame ukuphela ukungeza ama-carbs amaningi kunokuba ubungalindela.

Isibonelo, izipuni ezimbili (30 ml) zokugqoka kwamaFulentshi okungenamafutha ziqukethe amagremu ayi-10 ama-carbs. Ingxenye elinganayo yokugqoka ipulazi elingenamafutha inama-gramu ayi-11 ama-carbs (36, 37).

Abantu abaningi bavame ukusebenzisa izipuni ezingaphezu kwezingu-2 (30 ml), ikakhulukazi kusaladi enkulu yokungena. Ukuze unciphise ama-carbs, gqoka isaladi lakho ngogcobo olu-cream olunamafutha agcwele.

Okungcono futhi, sebenzisa i-splash yeviniga namafutha omnqumo, axhumene nempilo yenhliziyo ethuthukisiwe futhi angasiza ekunciphiseni isisindo (,).

ISIFINYEZO Gwema ukugqokwa kwesaladi okungenamafutha nokuncane, okuvame ukuba phezulu kuma-carbs. Sebenzisa ukugqoka okunokhilimu noma uwoyela womnqumo neviniga esikhundleni salokho.

10. Ubhontshisi nemidumba

Ubhontshisi nemidumba kungukudla okunomsoco.

Bangakwazi ukuhlinzeka ngezinzuzo eziningi zezempilo, kufaka phakathi ukuncipha kokuvuvukala nobungozi besifo senhliziyo (,,,).

Yize inefayibha ephezulu, iqukethe nenani elifanele lama-carbs. Ngokuya ngokubekezelelana komuntu siqu, ungakwazi ukufaka amanani amancane ekudleni okuphansi kwe-carb.

Nakhu ukubalwa kwe-carb ngenkomishi eyodwa (160-200 amagremu) kabhontshisi ophekiwe nemidumba (44, 45, 46, 47, 48, 49):

• Ama-lentile: Amagremu angama-40 ama-carbs, ayi-16 awo ayi-fiber
• Uphizi: 25 amagremu ama-carbs, ama-9 awo ayi-fiber
• Ubhontshisi omnyama: Amagremu angama-41 ama-carbs, ayi-15 awo ayi-fiber
• Ubhontshisi wePinto: Amagremu angama-45 ama-carbs, ayi-15 awo ayi-fiber
• Amatshwele: Amagremu angama-45 ama-carbs, ayi-12 awo ayi-fiber
• Ubhontshisi wezinso: Amagremu angama-40 ama-carbs, ayi-13 awo ayi-fiber

ISIFINYEZO Ubhontshisi nemidumba kukhona ukudla okunempilo, okune-fiber eningi. Ungafaka amanani amancane ekudleni okune-carb ephansi, kuya ngomkhawulo wakho we-carb wansuku zonke.

11. Uju noma ushukela nganoma yiluphi uhlobo

Cishe uyazi kahle ukuthi ukudla okunoshukela omningi, njengamakhukhi, uswidi, namakhekhe, akunqunyelwe ekudleni okunama-carb aphansi.

Kodwa-ke, ungahle ungaboni ukuthi izinhlobo zemvelo zikashukela zingaba nama-carbs amaningi njengoshukela omhlophe. Eqinisweni, eziningi zazo ziphakeme kakhulu kuma-carbs lapho zilinganiswa ngezipuni.

Nakhu ukubalwa kwe-carb ngesipuni esisodwa sezinhlobo eziningana zoshukela (50, 51, 52, 53):

• Ushukela omhlophe: 12.6 amagremu ama-carbs
• Usiraphu we-maple: 13 amagremu ama-carbs
• Umpe we -gaga: 16 amagremu ama-carbs
• Uju: 17 amagremu ama-carbs

Ngaphezu kwalokho, lawa maswidi ahlinzeka ngokuncane ngokungenamsoco. Lapho ukudla kwe-carb kunqunyelwe, kubaluleke kakhulu ukukhetha imithombo ye-carb enomsoco, ephezulu.

Ukuze wenze ukudla noma iziphuzo zibe mnandi ngaphandle kokungeza ama-carbs, khetha i-sweetener enempilo esikhundleni salokho.

ISIFINYEZO Uma udla ukudla okune-carb ephansi, gwema ushukela, uju, isiraphu ye-maple, nezinye izinhlobo zikashukela, ezinama-carbs amaningi kepha ezinomsoco omncane.

12. Ama-chip namaqhekezi

Ama-chip kanye nama-crackers ukudla okuthandwa kakhulu kokudla okulula, kepha ama-carbs awo angangeza ngokushesha.

I-ounce elilodwa (ama-28 amagremu) ama-tortilla chips aqukethe ama-gramu ayi-18 ama-carbs, okuyi-1 kuphela okuyi-fiber. Lokhu cishe kungama-chips aphakathi kuka-10-15 (54).

Ama-Crackers ayahluka ngokuqukethwe kwe-carb ngokuya ngokucubungula. Kodwa-ke, ngisho nabaqhekezi bakakolweni abaphelele baqukethe cishe ama-gramu ayi-19 ama-carbs nge-ounce elilodwa (ama-28 amagremu), kufaka phakathi ama-gramu amathathu we-fiber (55).

Ukudla okucutshungulwayo okucutshungulwayo kuvamise ukudliwa ngobuningi esikhathini esifushane. Kungcono ukuwagwema, ikakhulukazi uma udla ukudla okunomkhawulo we-carb.

ISIFINYEZO Gwema ukudla ama-chips, ama-cracker, nokunye ukudla okucutshungulwa okususelwa okusanhlamvu ngenkathi udla ukudla okunama-carb aphansi.

13. Ubisi

Ubisi ngumthombo omuhle kakhulu wezakhi zomzimba eziningana, kufaka phakathi i-calcium, i-potassium, namavithamini amaningi we-B.

Kodwa-ke, futhi iphakeme ngokwanele kuma-carbs. Ubisi lonke lunikeza amagremu afanayo ayi-12-13 wama-carbs ngama-ounces ayi-8 (240 ml) njengezinhlobo ezinamafutha aphansi nezingenawo amafutha (56, 57, 58).

Uma usebenzisa isipuni esisodwa noma ezimbili (15-30 ml) ekhofi kanye ngosuku, ungakwazi ukufaka amanani amancane obisi ekudleni kwakho okunama-carb aphansi.

Noma kunjalo, ukhilimu noma uhhafu nengxenye kuyizinketho ezingcono uma udla ikhofi kaningi, ngoba lokhu kuqukethe ama-carbs amancane.

Uma ukujabulela ukuphuza ubisi ngengilazi noma ulisebenzisela ukwenza ama-lattés noma ama-smoothies, cabanga ukuzama ubisi lwe-alimondi noma lukakhukhunathi olungashukela esikhundleni salokho.

ISIFINYEZO Ukwengeza inani elincane lobisi ekhofi kanye ngosuku akunakwenzeka ukuthi kudale izinkinga ekudleni okune-carb ephansi. Zama ukungayiphuzi ngobuningi.

14. Izimpahla ezibhakiwe ezingenayo i-Gluten

I-Gluten yiprotheni etholakala kukolweni, ibhali, ne-rye.

Ukudla okungenalo i-Gluten sekuthandwa kakhulu eminyakeni yamuva futhi kuyadingeka kubantu abanesifo se-celiac.

Isifo seCeliac yisimo sokuzimela lapho amathumbu akho evutha ngokuphendula i-gluten.

Lokho kusho ukuthi, izinkwa ezingenayo i-gluten, ama-muffin, nezinye izimpahla ezibhakiwe ngokuvamile aziphansi kuma-carbs. Eqinisweni, bavame ukuziqhayisa ngama-carbs amaningi kunabalingani babo abane-gluten.

Ngaphezu kwalokho, ufulawa osetshenziselwa ukwenza lokhu kudla uvame ukwenziwa ngesitashi nezinhlamvu ezivame ukukhulisa ushukela wegazi ngokushesha ().

Ukunamathela ekudleni okuphelele noma ukusebenzisa ufulawa we-alimondi noma kakhukhunathi ukwenza izimpahla zakho eziphekwe nge-carb ephansi kuyisu elingcono kunokudla ukudla okusetshenzisiwe okungenagluten.

ISIFINYEZO Izinkwa ezingenama-Gluten nama-muffin angaba phezulu kuma-carbs njengezimpahla ezibhakiwe zendabuko. Futhi zivame ukwenziwa ngemithombo ye-carb ephakamisa ushukela wegazi ngokushesha.

Okubalulekile

Uma ulandela ukudla okune-carb ephansi, kubalulekile ukukhetha ukudla okunomsoco kakhulu kepha ophansi kuma-carbs.

Okunye ukudla kufanele kuncishiswe ngenkathi okunye kugwenywe ngokuphelele. Izinketho zakho zincike ngokwengxenye ekubekezeleleni kwakho i-carb.

Okwamanje, gxila ekudleni izinhlobo ezahlukene zokudla okunempilo.