Izinhlobo ezihamba phambili zeCarb Cereal Brands

-Delile

• Okuqukethwe kwe-carb engezansi
• Ama-Cheerios
• Amasondo
• Okukhethekile K Original
• Ama-Flat Oat ama-Annie's Organic Frosted Oat
• Okuqukethwe kwe-carb okulingene
• Okuqukethwe okuphezulu kakhulu kwe-carb
• Kungani umzimba udinga ama-carbs?
• Kufanele udle ama-carbs amangaki?
• Amathiphu namasu wesidlo sasekuseni esine-carb ephansi
• Yini okufanele uyibheke
• Izindlela zokupheka ezihlwabusayo eziphansi

Ukubuka konke

Ukudla okunzima kakhulu ukuhlela lapho uzama ukubuka ama-carbohydrate kufanele kube yisidlo sasekuseni. Futhi okusanhlamvu kunzima ukumelana nakho. Elula, esheshayo, nokugcwalisa, ngubani ofuna ukudela leso sitsha sasekuseni samaCheerios?

Ngeshwa, iningi lemikhiqizo eyaziwayo iqukethe ama-gramu angama-20 ama-carbs ngokusebenza ngakunye, noma ngaphezulu. Susa lezo uma ufuna ukugcina uhlelo lwakho lokudla luqina.

Imininingwane yokuqukethwe kwe-carb enikeziwe inhlonipho nge-s. Imininingwane enikeziwe kungenzeka ingakhombisi usayizi wokunikeza umkhiqizo onconyiwe.

Ngemininingwane ethile mayelana nosayizi wokuphakela imikhiqizo yakho oyithandayo yamabele, sicela ubheke ilebula lokudla lomkhiqizo othize njengoba osayizi bokuphaka bengahluka.

Okuqukethwe kwe-carb engezansi

Izinhlamvu eziningi ze-carb eziphansi aziphansi kakhulu kuma-carbohydrate. Izinhlamvu ziqukethe ikakhulukazi okusanhlamvu, kanti okusanhlamvu kungama-carbs. Kodwa-ke, amanye okusanhlamvu aphansi kuma-carbs kunamanye. Ongase uzibone ezitolo eziningi zokudla okuqukethe i-carb ephansi kufaka:

Ama-Cheerios

Ama-Cheerios anama-gram angama-20.50 wama-carbohydrate nge-1-cup-service eyodwa. Futhi ayinayo i-gluten kulabo ababuka ukudla kwabo kwe-gluten.

Amasondo

I-oldie kodwa i-goodie, ama-Wheaties abelokhu ekhona kusukela ngo-1922. Futhi aphansi kakhulu kuma-carbohydrate uma kuqhathaniswa namabele amaningi, angena ngama-gramu angama-23 nge-cup-cup ngayinye esebenza.

Okukhethekile K Original

Ngama-22.75 amagremu ama-carbohydrate inkomishi ngayinye, i-Kellogg's Special K cereal ingukukhetha kokuqukethwe kwe-carb ephansi.

Ama-Flat Oat ama-Annie's Organic Frosted Oat

Lokhu okusanhlamvu okungaphansi kwe-organic, carb ephansi, okungenayo i-gluten kudumile kwabancane nakubantu abadala ngokufanayo. I-¾-cup cup equkethe cishe ama-27 amagremu ama-carbohydrate, cishe amaphesenti ayi-9 wenani lakho lansuku zonke elinconyiwe.

Qaphela ukuthi abanye abakhiqizi bezinhlamvu banosayizi wokuphaka inkomishi e-1, kanti abanye basebenzisa inkomishi yesine yokuphaka isayizi. Uma unamathela kusayizi wokuphaka onconyiwe, asikho isizathu sokuthi ungakwazi ukujabulela isitsha noma ezimbili zalezi zinhlamvu ezingcono kakhulu ngesonto.

Ake sibheke okuqukethwe kwe-carb kweminye imikhiqizo yezinhlamvu ezithandwayo.

Okuqukethwe kwe-carb okulingene

Lokhu kuyakhohlisa! Amanye okusanhlamvu abukeka njengezinketho ezingcono ngoba enziwe okusanhlamvu okuphelele, kepha amaningi asaminyene kakhulu nge-carb. Lezi zinhlamvu ziwela esigabeni esiphakathi kokuqukethwe kwe-carb:

• IKashi GoLean (amagremu angama-32 ngenkomishi ngayinye)
• Ukolweni Chex (52 amagremu ngenkomishi eyodwa)
• I-Life Cereal (amagremu angama-33 ngenkomishi eyodwa)

Uma kukhulunywa ngemakethe yonke yokusanhlamvu, ukubheja okuhle kakhulu okusanhlamvu ngamantongomane nezithelo kuzo. Lezi zinketho zizokugcina ugcwele isikhathi eside futhi zikunikeze i-bang yakho yokudla okunempilo ngaphezulu ngoba iqukethe amaprotheni namavithamini namaminerali ahlukahlukene.

Okuqukethwe okuphezulu kakhulu kwe-carb

Ngenkathi kungenzeka wazi kude ne-Trix, i-Lucky Charms, ne-Count Chocula, okunye okusanhlamvu okunothe kakhulu nge-carb yikho okubukeka sengathi kuzoba okunempilo kakhulu.

Lokhu okusanhlamvu okubonakala kunempilo kuphakamisa uhlu lokusanhlamvu emakethe ngenani eliphakeme kakhulu lama-carbs:

• I-Raisin Bran (amagremu angama-46 ngenkomishi ngayinye)
• Amabele Amancane Afriziwe (amagremu angama-47 ngenkomishi)
• I-Oatmeal Crisp (amagremu angama-47 ngenkomishi ngayinye)

Banazo izinzuzo zabo, noma kunjalo. Eziningi zalezi ziphakeme nge-fiber futhi ziphansi ngoshukela kunabancintisana nabo abane-carbs encane.

Kungani umzimba udinga ama-carbs?

Amakhabhohayidrethi angenye yezakhi zomzimba ezintathu ezinkulu umzimba odinga ukusebenza. Amanye amabili angamafutha namaprotheni. Ama-carbohydrate ahlehla abe yi-glucose futhi abalulekile ngoba ahlinzeka umzimba ngamandla owadingayo ukuze usebenze kahle. Yonke iseli emzimbeni ingasebenzisa i-glucose kukaphethiloli.

Kunezinhlobo ezintathu eziyinhloko zama-carbohydrate ezitholakala ekudleni:

• isitashi, okungama-carbohydrate ayinkimbinkimbi
• ushukela, okungama-carbohydrate alula
• ifayibha

Ama-carbohydrate ayinkimbinkimbi ahlukaniswa kancane kancane kunama-carbs alula, ngakho-ke anikeza umzimba amandla aqinile futhi ahlala isikhathi eside. Zitholakala ku:

• okusanhlamvu okuphelele
• ubhontshisi
• imifino enesitashi, njengamabele namazambane

Lawa ma-carbohydrate ahlinzeka nophethiloli wamagciwane aphilile kukholoni. Babamba iqhaza kulokhu:

• ukusebenza komzimba wakho jikelele
• umzimba
• ingozi yesifo esingelapheki
• impilo yokugaya ukudla

Umzimba uthatha ama-carbohydrate alula ngokushesha, ngakho-ke uhlinzeka ngokusheshisa okusheshayo, kwesikhashana. Ungathola ama-carbohydrate alula ku:

• ubisi
• izithelo
• ukudla okwenziwe ngoshukela ongeziwe

I-fiber ibalulekile ngoba isiza ukugcina umgudu wakho wokugaya ukudla uphilile.

Kufanele udle ama-carbs amangaki?

Ngenkathi wonke umuntu edinga ukudla ama-carbohydrate, abanye abantu badinga ama-carbs amaningi kunabanye. Isibonelo, abantu abakhuthele kakhulu badinga ukudla ama-carbs amaningi kunabantu abangasebenzi kangako.

Labo abanesifo sikashukela imvamisa kudingeka banciphise inani lama-carbohydrate abawadlayo ngesikhathi sokudla ngakunye ukusiza ukuphatha amazinga kashukela egazini labo.

Abantu abadla ukudla okune-carb ephansi, njengokudla kwe-Atkins, keto, kanye neSouth Beach banganciphisa ukudla kwabo kwe-carbohydrate emzamweni wokwandisa ukuncipha.

AmaCarbs awabi "mabi," kepha kufanele ucabange ngokucophelela ngenani lomzimba wakho olidingayo usuku ngalunye ukuze uhlale uphilile. Inani lama-carbohydrate owadingayo lixhomeke koku:

• ubudala
• ucansi
• isimo sempilo
• izinga lomsebenzi

Abanye ochwepheshe bezempilo bancoma ukuthi abantu bathole phakathi kwamaphesenti angama-45 kuye kwangama-65 wamakhalori abo ansuku zonke avela kuma-carbs, nabantu abakhuthele ngokwengeziwe bephambuka ohlangothini oluphakeme futhi abantu abangasebenzi kangako bedla ama-carbs ambalwa.

Isibonelo, umuntu osayizi ojwayelekile ophakathi kweminyaka eyi-19 nengama-25, ohlose ukugcina isisindo sabo, kufanele adle cishe ama-calories ayi-2 400 afaka ama-270 kuya kuma-390 amagremu ama-carbs ngosuku. Kufanele-ke bathole amaphesenti angama-35 kuye kwangama-55 wama-calories aphelele kusuka enhlanganisweni yamafutha namaprotheni.

Ingxenye enconyiwe yama-carbohydrate inikeza cishe ngama-gramu ayi-15.

Ngokusho kwe-American Heart Association, izibonelo zezingxenye ezinconyiwe zifaka:

• ucezu lwesinkwa olulodwa
• 1/3 indebe yelayisi
• 1/2 kabhanana
• amazambane amancane

Lokhu kusho ukuthi ebangeni lansuku zonke lama-270 kuya kuma-390 amagremu ama-carbs, uzodinga ukusebenzisa izingxenye ezinconyiwe eziyi-18 kuye ku-26.

Kubalulekile ukukhumbula ukuthi akuwona wonke ama-calories nama-carbohydrate amagremu alinganayo. Ngamanye amagama, lapho ukhetha ama-carbs aphilile kunoshukela ophakeme, ama-fiber aphansi, kuyasiza ekuphatheni impilo yakho yonke.

Amathiphu namasu wesidlo sasekuseni esine-carb ephansi

Uma kungu-cereal we-carb ephansi ulandela, ezinye zezinketho zakho ezinhle kakhulu azijabulisi kakhulu ebusweni. Zama ukuzijwayeza bese uhlala ugcwele ngokwengeziwe ngokufaka:

• ama-alimondi asikiwe
• amantongomane athosiwe
• uhhafu uhhafu

Ezinye izingcezu zebhanana, omisiwe noma ama-craisin ambalwa, noma amajikijolo wonyaka enza izengezo ezimnandi esitsheni sakho sasekuseni sobuhle, kepha zizophinde zengeze ama-carbohydrate amaningi.

Ukufakwa kwe-carb ephansi kufaka:

• imbewu ye-chia
• amantongomane nembewu
• ifilakisi
• ama-flakes kakhukhunathi angenashukela
• i-cocoa nibs

Ukudla okusanhlamvu kuyashesha ukudliwa uma usesikhathini esiminyene, kodwa ungavumeli ukuba lula kwaso kuphazamise izinhlelo zakho zokudla. Thenga i-pantry yakho nefriji ngezinye izinketho eziphansi ze-carb.

Zama ukulungiselela i-yogurt parfait yama-Greek nge-avocado kanye nedlanzana lama-walnuts ngesidlo sasekuseni esilula ongasidla ngenkathi uhamba. Amaqanda abilisiwe enza isidlo sasekuseni esihle, futhi. Ungabilisa idazini kusengaphambili.

Enye indlela esheshayo, ephansi ye-carb yesidlo sasekuseni ingamantongomane ambalwa kanye nocezu lwesithelo!

Yini okufanele uyibheke

Uma ubala ama-carbs akho, kubalulekile ukuhlola amalebula wokudla okudlayo. Bheka igama elithi "i-carbohydrate ephelele," okubandakanya:

• isitashi
• ushukela
• ifayibha

Lokhu kungakusiza ukuthi ulinganise inani lama-carbs owadlayo ngesikhathi sokudla ngakunye.

Uma ubala ama-carbohydrate njengengxenye yohlelo lwakho lokudla, khipha inani eliphelele lefayibha yokudla enanini eliphelele le-carbohydrate.

Isibonelo, uma kukhona amagremu ayi-10 we-carbohydrate ephelele ekudleni, kepha ama-gramu ayi-5 ayi-fiber, uzobala amagremu ama-5 we-carbohydrate esewonke. Umzimba wakho awugayezi i-fiber, ngakho-ke ngeke uthinte amazinga kashukela egazini lakho njengoba nje noshukela olula ezoba njalo.

Ukusabalalisa ama-carbs akho ngokulinganayo usuku lonke kusiza ukuqinisekisa ukuthi umzimba wakho unamandla aqinile okukunika amandla emini.

Ukuthi ubuka ukudla kwakho kwe-carb akusho ukuthi kufanele uziqede ngokuphelele ekudleni kwakho. Noma yini okhetha ukuyenza, zihlose ukufaka ama-carbohydrate enempilo nsuku zonke.

Izindlela zokupheka ezihlwabusayo eziphansi

Sihlanganise ezinye zezindlela zokupheka zasekuseni ezinomsoco omnandi kakhulu ukuze uvivinye ama-chops akho okupheka.

1. Ama-Flakes eKeto Corn

Yenza okusanhlamvu okune-carb ephansi ekhaya ngale iresiphi yamaKeto Corn Flakes ngeFatForWeightLoss.

Izithako:

• ufulawa wama-alimondi
• erythritol
• usawoti
• i-vanilla
• amanzi

2. Ama-Pancake ama-Low-Carb Blueberry

Ama-pancake ama-Blueberry athola ukwakheka kwe-carb ephansi nalesi iresiphi ngama-tasteaholics.

Izithako:

• ufulawa wama-alimondi
• ubisi lwe-alimondi
• iphawuda wokubhaka
• amajikijolo
• isinamoni
• ufulawa kakhukhunathi
• uwoyela kakhukhunathi
• iqanda
• usawoti
• UStevia

3. Amaqanda abhakwe kukotapeya

Izithako ezihlanu nje ezilula zenza inketho yokudla kwasekuseni emnandi, egcwele izakhamzimba nge-Recipe.

Izithako:

• ukwatapheya
• upelepele omnyama
• ikhumini
• amaqanda
• Amafutha e-Olive

4. Ama-muffin asheshayo ama-paleo esiNgisi

Ama-muffin angamaNgisi kulula ukwenza (futhi aphansi kakhulu kunanini ngaphambili) nale recipe nguBeauty neFoodie.

Izithako:

• uviniga we-apula cider
• okukhukhumalisa amakhekhe
• ufulawa kakhukhunathi
• iqanda
• i-gluten yamahhala ye-vanilla
• uju noma i-liquid Stevia
• ibhotela elincibilikile lotshani noma uwoyela kakhukhunathi
• ukhukhunathi ongenashukela noma ubisi lwe-alimondi

5. Amaqanda amaqanda e-Keto French

Lezi Keto French Toast Egg Puffs by Peace, Love and Low Carb ziyinto ephansi ye-carb ethatha intandokazi emnandi.

Izithako:

• okukhukhumalisa amakhekhe
• ufulawa kakhukhunathi
• amaqanda
• ushizi ogcwele ukhilimu
• i-erythritol eyimbudumbudu
• isinamoni yomhlabathi
• ukhilimu osindayo
• i-vanilla emsulwa
• isiraphu ye-maple engenashukela