Ama-Carbs Ngaphandle Kwesizathu: Ukudla Oku-8 Okubi Kakhulu Kunesinkwa Esimhlophe

-Delile

• Iziphuzo Zekhofi Ezithandekayo
• Ama-Bagels
• Iziphuzo Zamajusi namaSmoothies
• Abaqhekezi Boshizi
• Izimpahla Ezibhakiwe Ezitolo Zekhofi
• I-yogurt enezithelo ezansi
• I-Movie Theatre Popcorn
• Ama-Raisin Ahlanganisiwe Nge-yogurt
• Buyekeza kwe-

Isinkwa esimhlophe sesibe sibi kakhulu kuwe njengesitha somphakathi; ubani onga-ode ngokuzenzakalelayo i-turkey yakhe ne-Swiss kukolweni? Isizathu, vele, ukuthi isinkwa esimhlophe siyacutshungulwa-sisuswe bonke ubuhle baso, kwasala ucezu oluthambile, olunezinyosi obelugcwele ulaka ekhulwini elidlule. Kodwa noma ngabe ungumguquli kakolweni wonke, amanye ama-carbohydrate acutshunguliwe angase azitholele ekudleni kwakho, amaningi anama-carbohydrate anconywayo angaphezu kosuku lonke.

Umugqa wakho wokuqala wokuzivikela ukukhetha ukudla okuphelele okusondele kakhulu emthonjeni wawo wokuqala, kusho iManual Villacorta, RD, umbhali we Ukudla Mahhala: I-Carb Friendly Way Yokulahlekelwa Amasentimitha. Futhi, njengenjwayelo, ukuphatha osayizi bezingxenye kubalulekile. Kungenjalo, nanka ama-carbs amabi ayisishiyagalombili okungenzeka anyonyobela ekudleni kwakho, noma ngabe usuzifungele ukuthi ukhiphe izingcezu ezimhlophe unomphela.

Iziphuzo Zekhofi Ezithandekayo

Akukona nje kuphela ukuthi lawa angaba nama-calories amaningi njengokudla, (kwesinye isikhathi ngaphezulu kwama-400) isibalo sawo se-carb singalingana ne-pre-marathon pasta binge; ezinye zine-60-80g yama-carbs ngokusebenza ngakunye. Faka ushukela, amafutha agcwele kukhilimu ophehliwe, nezinongo zikashokoledi, futhi uthole uphudingi enkomishini yepulasitiki enkulu kakhulu.

Ama-Bagels

Ama-bagels awumkhuba wasekuseni kwabanye, kodwa ngokusho kwe-Villacorta, ngaphandle uma ushaya ijimu ngemva nje kwalokho (futhi uhlele ukuhlala kuze kube isidlo sasemini), ungase ufune ukucabanga kabusha, ngisho noma ukhetha ukolweni ophelele.

"Ngokuya ngosayizi, ngivame ukutusa i-bagel kumuntu ozogijima amahora amabili kuya kwamathathu kamuva," esho. Isizathu usayizi wengxenye. Ama-bagel amaningi e-deli angaba nama-calories ayi-250-300 nangaphezulu kwama-50g we-carbs lilinye.

Iziphuzo Zamajusi namaSmoothies

Amabala weSmoothie nejusi akuyo yonke indawo, futhi angabonakala njengesiphuzo esinempilo ukuze uhambe. Kepha ijusi esindayo yezithelo engu-16oz ingaba no-75g wama-carbohydrate no-64g kashukela (ditto for smoothies). Uma ungeke ukwazi ukuqala usuku ngaphandle kwejusi, namathela ku-4oz, ene-15-20g enengqondo ye-carbs.

Abaqhekezi Boshizi

Uma uzozitika ngama-carbs ambalwa asetshenzisiwe, ungakwenzi lapha. Nakuba isibalo se-carb singekho ophahleni (cishe u-18g ngokuphakela ngakunye), lezi zidlo zokudla eziwolintshi ziyantenga ikakhulukazi ngoba asikho esinye isici somsoco esihlengayo. Agcwele amakhemikhali, izithasiselo, nemibala yokwenziwa, futhi angase aqukathe isiraphu yommbila ene-fructose ephezulu. Futhi ungakhohliswa yizinhlobo eziphilayo. Zingagcwaliswa ngokungafuneki okuncane okufakelwayo, kepha ufulawa osetshenzisiwe noshizi onamafutha aphezulu usengaba "organic."

Izimpahla Ezibhakiwe Ezitolo Zekhofi

Ama-muffin abevame ukwelashwa ngosayizi we-baseball. Manje sezifana nama-softballs, ezinye ziqukethe cishe ama-64g ama-carbs nangaphezulu kuka-30g kashukela. Uma i-muffin yakho yasekuseni yenziwe ngofulawa osetshenzisiwe, ushukela, nebhotela, akuhlukile neze kuncezu lekhekhe. Namathela ku-ounce amabili ukhonze bese ukhetha izithako zokusanhlamvu ezigcwele-cabanga nge-bran, hhayi i-poppy kalamula.

I-yogurt enezithelo ezansi

Yisidlakudla sokugcina sokuzivocavoca / ntambama / isidlo sasebusuku, futhi iyogathi iyodwa iyisinqumo esihle. Inkinga ukuthi, leso sithelo simaphakathi noshukela. Yonke iyogathi iqukethe i-lactose, eyi-carbohydrate eyenzeka ngokwemvelo; imvamisa ekusebenzeni okukodwa kufana no-12-15g wama-carbs, okulungile, kepha uma ufaka isithelo sejammy ungacishe uliphinde kabili lelo nani. Ugcina ucishe ube ngama-30g we-carbs, uhhafu wawo uhlobo olusetshenzisiwe, olusheshayo. Namathela ezinhlobonhlobo zamaGreki ezinokhilimu (namaprotheni) bese wengeza izithelo ezintsha ezisikiwe.

I-Movie Theatre Popcorn

Kungase kubonakale kusobala, uma kubhekwa ubukhulu, kodwa kwabaningi bethu yingxenye ebalulekile yesipiliyoni sokuhamba kwe-movie, futhi ngaphandle kwalokho, ngisho noma u-oda isikhwama kanye ngesonto, kungaba kubi kangakanani lokho? Ngokusho kukaVillacorta, kakhulu. I-Popcorn isivele inama-calories ayi-1,200, cishe konke kusuka kuma-carbohydrate (kanye ne-580mg yesodium) yesikhwama esikhulu. Lokho ngaphambi kokufaka ibhotela. Ungamoshi ama-carbohydrate namakhalori anosuku lonke kuyilapho udla ngokungenangqondo Imidlalo Yendlala.

Ama-Raisin Ahlanganisiwe Nge-yogurt

Empeleni uswidi wokudla okunempilo, futhi ubani odla elilodwa noma amahlanu nje? Eqinisweni, inkomishi encane contains iqukethe u-20g wama-carbs no-19g kashukela. Yeqa indawo eningi yamaswidi esitolo sakho sokudla sezempilo bese uthatha ibha encane yoshokoledi omnyama esikhundleni salokho.

Buyekeza kwe-