14 Ukudla Okusheshayo Ongakudla Ekudleni Okune-Carb Ephansi

-Delile

• 1. Sub kubhavu
• 2. I-KFC yenkukhu eyosiwe
• 3. Ikhofi noma itiye elinokhilimu noma uhhafu nengxenye
• 4. Isaladi noma isitsha seChipotle
• 5. Ibhega esongwe ngethisi
• 6. Isitsha sebhulakufesi sePanera Bread
• 7. Amaphiko enyathi
• 8. Ubhekeni noma isoseji namaqanda
• 9. Isemishi lika-Arby ngaphandle kwebhan noma isinkwa
• 10. Isaladi ye-Antipasto
• 11. Subway inkukhu kabili isaladi oqoshiwe
• 12. Isitsha seBurrito
• 13. Isangweji lasekuseni likaMcDonald ngaphandle kwesinkwa
• 14. I-Arby’s roast turkey farmhouse salad
• Okubalulekile

Ukunamathela ekudleni okune-carb ephansi lapho udla ngaphandle kungaba nzima, ikakhulukazi ezindaweni zokudlela ezisheshayo.

Lokho kungenxa yokuthi lokhu kudla kuvame ukususelwa esinkweni, ama-tortilla, nezinye izinto ezine-carb ephezulu.

Noma kunjalo, izindawo eziningi zokudlela ezisheshayo zinikeza izinketho ezinhle ze-carb ephansi, futhi izinto eziningi zingashintshwa kalula ukuze zivumelane nendlela ophila ngayo.

Nakhu ukudla okusheshayo okumnandi okungu-14 ongakudla ngokudla okune-carb ephansi.

1. Sub kubhavu

Ama-sandwich angaphansi kolwandle aphezulu kakhulu kuma-carbs. Isigatshana esijwayelekile okungenani sinama-gramu angama-50 ama-carbs, iningi lawo livela ebunzini.

Uku-oda i-sub yakho "kubhavu" (esitsheni noma esitsheni), kunokuba ku-bun, kungakongela ngaphezu kwama-gramu angama-40 we-carbs.

Ukubalwa kwe-carb ngezinketho ze-sub-in-a-tub kungabonakala okufana nalokhu:

• I-Turkey breast kanye ne-provolone: 8 amagremu ama-carbs, 1 okuyi-fiber
• Iqembu eliphakeme: Amagremu ayi-11 ama-carbs, amabili awo ayi-fiber
• Inkukhu isaladi: 9 amagremu ama-carbs, ama-3 awo ayi-fiber
• Iklabhu yaseCalifornia: 9 amagremu ama-carbs, ama-4 awo ayi-fiber

Yize igama elithi "sub in a tub" livela eJersey Mike's, unga-oda ukudla kwakho ngale ndlela kunoma isiphi isitolo samasangweji amancane, kufaka phakathi i-Subway.

Cela nje ukuthi ilungiswe njengesaladi ngamafutha omnqumo neviniga wokugqoka.

ISIFINYEZO Ukuze unciphise ama-carbs ngenkathi ugcina ukudla kwamaprotheni kuphezulu, oda isandwich yakho oyithandayo “kubhavu” noma njengesaladi.

2. I-KFC yenkukhu eyosiwe

Inkukhu ethosiwe akuyona inketho enempilo. Okokuqala, inkukhu imunca uwoyela omningi ngenkathi ithosa.

Ukushisa uwoyela wemifino emazingeni okushisa aphezulu kukhiqiza izakhi eziyingozi ezingakhuphula ubungozi besifo senhliziyo, umdlavuza, nezinye izinkinga zempilo (1, 2).

Ngaphezu kwalokho, inkukhu ethosiwe iqukethe cishe ama-8-11 amagremu ama-carbs ngesiqephu sobukhulu obuphakathi nendawo.

Inkukhu eyosiwe iyindlela engcono kakhulu futhi iyatholakala kuma-franchise amaningi eKentucky Fried Chicken (KFC). Ingcezu ngayinye yenkukhu ye-KFC eyosiwe ine-gram engaphansi kwe-1 yama-carbs.

Ngokuqondene nezitsha eziseceleni, ubhontshisi oluhlaza uqukethe amagremu ama-2 we-carbs agaywayo ngokusebenza ngakunye futhi kuyindlela engcono kakhulu. I-Coleslaw elandelayo, ngama-gramu ayi-10 ama-carbs agayekayo.

Chofoza lapha ukuthola imininingwane ephelele yokudla okunempilo ngazo zonke izinketho nezinhlangothi ezitholakala ku-KFC.

ISIFINYEZO Khetha izingcezu ezintathu zenkukhu eyosiwe ngohlangothi lukabhontshisi oluhlaza ukuze uthole ukudla okunomsoco okuqukethe ngaphansi kuka-10 gramu we-carbs.

3. Ikhofi noma itiye elinokhilimu noma uhhafu nengxenye

Ikhofi netiye yiziphuzo ezingenawo i-carb.

Ziphezulu ne-caffeine, enikeza izinzuzo ezithile ezihlaba umxhwele.

I-caffeine ingayithuthukisa imizwa yakho, isilinganiso semetabolic, nokusebenza kwengqondo nasemzimbeni (3, 4, 5,).

Uma uthanda ubisi enkomishini yakho yejoe, izindlu zekhofi nezindawo zokudlela ezisheshayo zivame ukunikela ngohhafu nengxenye. Isitsha esisebenza kanye sinama-gramu ayi-0.5 we-carbs.

Ukhilimu osindayo ucishe ungabi ne-carb futhi kwesinye isikhathi uyatholakala. Kodwa-ke, iqukethe ama-calories angama-50 ngesipuni ngasinye (15 ml), uma kuqhathaniswa nama-calories angama-20 engxenye nengxenye.

Ezinye izindlu zekhofi nazo zinikeza ubisi lwe-soy noma lwe-alimondi. Izinguqulo ezingenaswidi zalokhu okufakwa esikhundleni sobisi zinikeza ama-carbs amancane nge-2-isipuni (30 ml) sokuphaka.

ISIFINYEZO Uma ukhetha ukuphuza ikhofi nobisi noma ukhilimu, cela uhhafu nengxenye, ukhilimu osindayo, noma ubisi olungenashukela noma ubisi lwe-alimondi.

4. Isaladi noma isitsha seChipotle

IChipotle yindawo yokudlela esheshayo yaseMexico eseyithandwa kakhulu.

Abantu abaningi bakubheka njengophilile kunamanye amaketanga, njengoba isebenzisa izithako ezisezingeni eliphakeme futhi kugcizelela inhlalakahle yezilwane nemikhuba yokulima eqhubekayo.

IChipotle futhi yenza kube lula kakhulu ukudala ukudla okune-carb ephansi.

Isaladi enenyama noma inkukhu, imifino eyosiwe, ne-guacamole iqukethe amagremu ayi-14 we-carbs ephelele, ayi-8 awo ayi-fiber.

Lesi sidlo siphinde sinikeze cishe amagremu angama-30 wamaprotheni asezingeni eliphakeme.

Ukudla okuphezulu kwamaprotheni kanye nefayibha kungakhuphula umkhiqizo wakho we-gut hormone peptide YY (PYY) kanye ne-cholecystokinin (CCK), etshela ubuchopho bakho ukuthi ugcwele futhi ikusize ukuvimbela ukudla ngokweqile (7,).

Yize i-vinaigrette itholakala, ukunikezwa kwe-guacamole ne-salsa ngokukhululekile kwenza ukugqoka isaladi kungadingeki.

Ngokwengeziwe, iChipotle ine-calculator yokudla okunika amandla eku-inthanethi ekuvumela ukuthi ubone okuqukethwe kwe-carb ngqo kokudla kwakho.

ISIFINYEZO Khetha isaladi nenyama, imifino, i-salsa, ne-guacamole ngesidlo esanelisayo ngama-gramu ayi-6 ama-carbs agayekayo.

5. Ibhega esongwe ngethisi

I-bunger burger ehlanganiswe ngo-ulethisi i-carb ephansi ejwayelekile, isidlo sokudla okusheshayo. Iphakeme ngamaphrotheni, empeleni ayinayo i-carb, futhi iyatholakala kuzo zonke izikhungo zokudla okusheshayo.

Ungaqhubeka nokwenza ngokwezifiso i-burger yakho ngokungeza okokufaka okuphansi kwe-carb noma okungeziwe, kuya ngokutholakala nokuthandwa nguwe:

• Ushizi: Ngaphansi kuka-1 gramu we-carbs ngocezu ngalunye
• I-Bacon: Ngaphansi kuka-1 gramu we-carbs ngocezu ngalunye
• Lwesinaphi: Ngaphansi kwe-1 gram ye-carbs ngesipuni
• I-Mayo: Ngaphansi kwe-1 gram ye-carbs ngesipuni
• Anyanisi: 1 igremu lama-carbs agayekayo ngocezu ngalunye
• Utamatisi: Ngaphansi kwe-1 gramu yama-carbs agayekayo ngocezu ngalunye
• I-Guacamole: 3 amagremu ama-carbs agayekayo ngekomishi elilodwa le-1/4 (amagremu angama-60)

ISIFINYEZO Phezulu nge-burger yakho engenamabhodlela nama-condiments nokokufaka okungeziwe ukwengeza ukunambitheka ngenkathi unciphisa ukudla kwe-carb.

6. Isitsha sebhulakufesi sePanera Bread

IPanera Bread yindawo yokudlela enesitayela sekhefi enama-sandwich, amakhekhe, amasobho, amasaladi nekhofi.

Iningi lezinto zasekuseni ziphezulu kuma-carbs. Kodwa-ke, izinketho ezimbili kwimenyu yabo zisebenza kahle ngokudla kwasekuseni okune-carb ephansi.

IPower Breakfast Egg Bowl ene-Steak ifaka inyama yenyama, utamatisi, ukwatapheya, namaqanda ama-2. Inikeza ngama-gramu ama-5 ama-carbs nama-gramu angama-20 wamaprotheni.

I-Power Breakfast Egg White Bowl eneTurkey iqukethe amaqanda amhlophe, isipinashi, upelepele wensimbi, ne-basil yamagremu ayi-7 ama-carbs nama-25 gram wamaprotheni.

Ukuqala usuku ngesidlo sasekuseni esinamaprotheni amaningi kukhuthaza imizwa yokugcwala futhi kunciphise isifiso sokudla ngokunciphisa amazinga e-hormone yokulamba ghrelin (,).

ISIFINYEZO Khetha ibhulakufesi elenziwe ngeqanda nenyama nemifino ku-Panera Bread ukugcina ukudla kwe-carb kuphansi futhi ulawula amazinga endlala.

7. Amaphiko enyathi

Amaphiko enyathi amnandi futhi kumnandi ukuwadla.

Zingahle futhi zibe yindlela ephansi ye-carb ezindaweni ze-pizza nakumabha ezemidlalo, kuya ngokuthi zilungiselelwe kanjani.

Ngokwesiko, izimpiko zenyathi zimbozwe ngososi obomvu obabayo owenziwe ngoviniga nopelepele obomvu oshisayo.

I-oda lalezi zimpiko zenyathi ngokuvamile linama-gramu ayi-0-3 ama-carbs ngokusebenza ngakunye.

Ngokuphambene nalokho, amanye amasosi angangeza inani elikhulu lama-carbs, ikakhulukazi izinhlobo ezimnandi, njenge-barbecue, i-teriyaki, nanoma yini eyenziwe ngoju.

Kwesinye isikhathi amaphiko ayabhakwa noma ashaywe futhi athosiwe, okuvame kakhulu kumaphiko angenamathambo. Ngakho-ke, qiniseka ukuthi ubuza ukuthi amaphiko enziwa kanjani bese uyi-oda eyakho ngaphandle kokudla noma ukushaya.

Izimpiko zebuffalo nazo zivame ukukhonzwa ngoqathe, isilimo esidliwayo esinamagatsha anamanzi, nokugqokwa kwemihlambi.

Yize ziphezulu kuma-carbs kuneminye imifino eminingi, izaqathe zikulungele ukuzidla ngamanani amancane. Uhafu wenkomishi (amagremu angama-60) wemicu yesanqante uqukethe cishe ama-5 amagremu ama-carbs enetha.

ISIFINYEZO Khetha amaphiko ezinyathi angenasinkwa nge-sauce yendabuko, isilimo esidliwayo esinamagatsha anamanzi, kanye nemichilo embalwa yesanqante ukuze udle ukudla ngaphansi kwama-gramu ayi-10 we-net carbs.

8. Ubhekeni noma isoseji namaqanda

Kwesinye isikhathi inketho elula yokudla kwasekuseni ingaba mnandi kakhulu, njengebhekoni noma isoseji namaqanda.

Le nhlanganisela yendabuko yasekuseni iyatholakala ezindaweni zokudlela eziningi ezisheshayo futhi iqukethe inani elincane lama-carbs.

Ngaphezu kwalokho, amaqanda angakusiza uhlale ugcwele futhi wanelisekile amahora (,).

Kwesinye isifundo kwabesifazane abasebasha abakhuluphele ngokweqile, ukudla isoseji namaqanda esidlweni sasekuseni kwasiza ekwehliseni isifiso sokudla.

Kuphinde kwehlise ushukela wegazi ne-insulin ngenkathi kunciphisa ukudla kwekhalori esidlweni sasemini, uma kuqhathaniswa nephrotheyini ephansi, ibhulakufesi eliphakeme le-carb ().

Kodwa-ke, ubhekeni opholile namasoseji kuyimikhiqizo yenyama ecutshungulwayo, exhunyaniswe nengozi eyengeziwe yesifo senhliziyo nomdlavuza (,).

Ngalesi sizathu, ochwepheshe abaningi bezempilo beluleka ngokudla okuphezulu kwalokhu kudla.

ISIFINYEZO Ubhekeni noma isoseji enamaqanda inikeza ama-carbs ambalwa kakhulu, kunciphisa indlala, futhi kukusize uzizwe ugcwele amahora. Noma kunjalo, nciphisa ukudla kwakho inyama esetshenzisiwe, njengoba zixhunyaniswe nengozi eyengeziwe yesifo senhliziyo nomdlavuza.

9. Isemishi lika-Arby ngaphandle kwebhan noma isinkwa

I-Arby ingenye yamaketanga amakhulu kakhulu esangweji lokudla okusheshayo e-United States.

Yize i-Roast Beef Classic iyinto yayo yasekuqaleni futhi ethandwa kakhulu, i-Arby's inezinye izinketho eziningi, kufaka phakathi i-brisket, i-steak, i-ham, inkukhu ne-turkey.

Noma yikuphi kwalokhu kunga-odwa ngaphandle kwesinkwa sesiphuzo esimnandi esiphansi, isidlo esinamaprotheni amaningi.

Iwebhusayithi yenkampani inikeza i-calculator yokudla okunempilo, ukuze ukwazi ukwenza ngokwezifiso i-oda lakho ukuze ugcine ama-carbs ngaphakathi kwebanga lakho elibhekiswe kulo.

Isibonelo, ungakhetha iSmokehouse Brisket nge-Gouda ushizi, isoso, nesaladi eseceleni lamagremu ama-5 we-carbs agayekayo kanye no-32 amagremu wamaprotheni.

ISIFINYEZO Sebenzisa i-calculator yokudla okunomsoco ka-Arby ukwakha isidlo esinamaprotheni amaningi ngaphakathi kwebanga lakho le-carb.

10. Isaladi ye-Antipasto

Izindawo zokudlela zase-Italy ezisheshayo zaziwa kakhulu ngokudla okunama-carb amaningi njenge-pizza, i-pasta, ne-subs.

Isaladi le-Antipasto linikeza okunye okumnandi, okuphansi kwe-carb.

Lesi saladi ngokwesiko sikhonzwa njengesikhalazo, esiqukethe inyama ehlanganisiwe, ushizi, iminqumo, nemifino efakwe okokugqoka okwenziwe ngamafutha omnqumo. Kodwa-ke, inga-odwa engxenyeni enkulu njengokungena.

Usayizi wokungena okhonza isaladi ye-antipasto ucebile ngamaprotheni futhi uqukethe ngaphansi kwama-gramu ayi-10 ama-carbs agayekayo.

ISIFINYEZO Khetha isaladi ye-antipasto yokugcwalisa, ukudla okuphansi kwe-carb endaweni yokudlela yokudla okusheshayo yase-Italy.

11. Subway inkukhu kabili isaladi oqoshiwe

I-Subway iyisitolo esithandwa kakhulu esidayisa ukudla okusheshayo emhlabeni wonke.

Eminyakeni yamuva nje, leli chungechunge belilokhu linikeza amasaladi aqoshiwe angenziwa ngezifiso ngamaprotheni nemifino oyithandayo.

Enye yezinketho ezanelisa kakhulu futhi ezinomsoco yi-Double Chicken Chopped Salad ene-Avocado. Inama-gramu ayi-10 we-carbs ephelele, ama-4 awo ayi-fiber, kanye nama-gramu angama-36 wamaprotheni.

Ama-avocado acebile emafutheni e-monounsaturated fat and fiber. Ukuzidla ngesikhathi sasemini kungaholela ekunciphiseni ukungena kwekhalori esidlweni sakho esilandelayo (,).

Uhlu lwamaSaladi wesitimela, kanye nolwazi oluphelele lokudla, lungatholakala lapha.

ISIFINYEZO Oda isaladi ngenyama ephindwe kabili, imifino, nokwatapheya ngesidlo esimnandi futhi sanelise esitimeleni.

12. Isitsha seBurrito

Abantu abaningi babheka ama-burritos njengokudla okuthandayo.

Ngokuvamile ziqukethe inyama, imifino, ilayisi nobhontshisi okusongwe nge-tortilla enkulu kafulawa. Lokhu kubangela ukudla okungapakisha kalula ngaphezu kwama-gramu ayi-100 ama-carbs.

Kodwa-ke, cishe yonke indawo yokudlela yaseMexico ikuvumela ukuthi ushiye i-tortilla nezinye izinto ezine-carb ephezulu.

Lokhu kwaziwa njengesitsha se-burrito noma i- "bare" burrito.

Isitsha se-burrito esenziwe ngenyama, u-anyanisi owosiwe, upelepele wensimbi, kanye ne-salsa isidlo esiphundu nesanelisayo esinikeza ngaphansi kwama-gramu ayi-10 ama-carbs agayekayo.

ISIFINYEZO Khetha isitsha se-burrito noma i-burrito "engenalutho" ukuthola ukunambitheka okuhle kwe-burrito yendabuko enama-carbs ambalwa kakhulu.

13. Isangweji lasekuseni likaMcDonald ngaphandle kwesinkwa

IMcDonald’s iyinkambo yokudla okusheshayo ethandwa kakhulu emhlabeni, enezindawo zokudlela ezingaphezu kwezingu-36,000 emhlabeni jikelele kusukela ngonyaka ka-2018.

Yize yaziwa kakhulu ngama-burger afana ne-Big Mac ne-Quarter Pounder, ama-sandwich ayo ase-Egg McMuffin kanye ne-Sausage McMuffin nawo athandwa kakhulu.

Lokhu kungena kwasekuseni kuqukethe i-muffin yesiNgisi eneqanda elilodwa, ucezu lweshizi laseMelika, neham noma isoseji.

Isemishi ngalinye liqukethe amagremu angama-29 ama-carbs. Kodwa-ke, uku-oda noma iyiphi yalezi zinto ngaphandle kwe-muffin kuzonciphisa okuqukethwe kwe-carb kube ngama-gramu ama-2 noma ngaphansi.

Kungumqondo omuhle futhi uku-oda ama-sandwich angama-carb aphansi ama-2, njengoba ngalinye lizohlinzeka kuphela ngamagremu ayi-12 wamaprotheni.

ISIFINYEZO KwaMcDonald's, oda i-2 Egg noma iSausage McMuffins ngaphandle kwesinkwa sokudla okwanelisayo ngama-4 gramu noma ngaphansi kwama-carbs kanye nama-24 gram amaprotheni.

14. I-Arby’s roast turkey farmhouse salad

Njengoba kushiwo ngenhla, uku-oda isemishi le-Arby elingaphansi kwe-bun kuyindlela enhle ephansi ye-carb.

Ngokwengeziwe, i-Arby’s inikela ngeRoast Turkey Farmhouse Salad equkethe i-roast turkey, ubhekeni, ushizi, imifino exubile, notamatisi.

Inama-gramu ayi-8 nje we-carbs, ama-2 awo ayi-fiber, kanye nama-gramu angama-22 wamaprotheni.

Vele uqiniseke ukuthi awuyididanisi neCrispy Chicken Farmhouse Salad, efaka inkukhu ebilisiwe futhi ethosiwe. Ipakisha ama-gramu angama-26 we-carbs ephelele.

ISIFINYEZO Khetha i-Arby's Roast Turkey Farmhouse Salad ngenhlanganisela emangalisayo yama-flavour kanye nokwakheka ngama-gramu ayi-6 ama-carbs agayekayo.

Okubalulekile

Noma ubona izinto ze-carb ephezulu kwimenyu, isidlo esiphundu se-carb singakhiwa ezindaweni zokudlela eziningi ezisheshayo ngokwenza okunye okulula.

Yize ukudla okusheshayo ngokuqinisekile kungenampilo njengokudla ongakulungisa ekhaya, kuhle ukwazi ukuthi u-oda ini uma kungukukhetha kwakho kuphela.