14 Zvekudya Zvekudzivirira (Kana Kudzikisira) pane Yakaderera-Carb Kudya

Zvemukati

• 1. Chingwa nezviyo
• 2. Mumwe muchero
• 3. Miriwo ine sitachi
• 4. Pasita
• 5. Zviyo
• 6. Doro
• 7. Yakatapira yogati
• 8. Muto
• 9. Yakaderera-mafuta uye isina-mafuta saradhi kupfeka
• 10. Bhinzi nenyemba
• 11. Uchi kana shuga mune chero chimiro
• 12. Chips uye crackers
• 13. Mukaka
• 14. Zvinhu zvakabikwa zvisina Gluteni
• Chinokosha

Kudya kwakaderera-carb kunogona kubatsira iwe kurasikirwa uremu uye kudzora chirwere cheshuga uye mamwe mamiriro.

Zvimwe zvekudya zvine carb zvirinani zvinofanirwa kudzivirirwa, senge zvinwiwa zvine shuga, keke, uye zvihwitsi.

Asi, kufunga kuti ndedzipi chikafu chekudya chinogumira chiri kunetsa. Zvimwe zvezvikafu izvi zvine hutano - zvakangokodzera kudya kwakaderera-kacarb nekuda kwenhamba yavo zhinji yemacarbs.

Yako yakazara zuva nezuva carb tarisiro inosarudza kana iwe uchida kudzikamisa zvimwe zveizvi zvekudya kana kuzvidzivirira zvachose. Kudya kwakaderera-carb kazhinji kune 20-100 gramu e carbs pazuva, zvichienderana nekushivirira kwega.

Heano gumi nemana ezvikafu zvekudzivirira kana kudzikisira pane yakaderera-carb chikafu.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Chingwa nezviyo

Chingwa chikafu chinodyiwa mutsika dzakawanda. Iyo inouya nenzira dzakasiyana siyana, dzinosanganisira zvingwa, mabhanzi, mabhegi, uye zvingwa zvakatsetseka, zvakadai setirbillas.

Zvisinei, izvi zvose zvakakwirira mumakateti. Izvi ichokwadi kune ese-ezviyo mhando pamwe neiya inogadzirwa kubva yakanatswa furawa.

Kunyangwe huwandu hwecarb hwakasiyana zvichienderana nezvisanganiswa uye saizi yemugove, heano mavhareji kuverenga kwechingwa chakakurumbira (1, 2, 3, 4):

• Chingwa chena (1 slice): 14 gramu e carbs, 1 yacho iri fiber
• Yese-gorosi chingwa (1 slice): 17 gramu e carbs, maviri acho ari fiber
• Mufura tortilla (10-inch): 36 gramu e carbs, maviri acho ari fiber
• Bagel (3-inch): 29 gramu e carbs, 1 yacho iri fiber

Zvichienderana neako wega carb shiviriro, kudya sangweji, burrito, kana bagel kunogona kukuisa padyo kana pamusoro peyako zuva muganho.

Kana iwe uchiri kuda kunakirwa nechingwa, gadzira yako yakaderera-carb zvingwa kumba.

Mbeu zhinji, kusanganisira mupunga, gorosi, uye oats, zvakare akakwirira mumacarbs uye anoda kudzikiswa kana kudzivirirwa pane yakaderera-carb chikafu.

Pfupiso Zvingwa zvakawanda nezviyo, zvinosanganisira zviyo zvese uye chingwa chezviyo chakazara, zvakakwirira kwazvo mumacarbs kusanganisa pane yakaderera-carb chikafu.

2. Mumwe muchero

Kudya kwakanyanya kwemichero nemiriwo kwave kuchingobatanidzwa nenjodzi yakaderera yekenza uye chirwere chemwoyo (,,).

Nekudaro, michero yakawanda yakakwira mumacarbs uye inogona kunge isingave yakakodzera kune yakaderera-carb chikafu.

Chairo kushumirwa kwemichero 1 mukombe (120 gramu) kana 1 chidimbu chidiki. Semuenzaniso, apuro diki rine 21 magiramu e carbs, mana acho anobva fiber (8).

Pamusoro pekudya-kwakadzika-carb chikafu, ingangove zano rakanaka rekudzivirira mimwe michero, kunyanya michero inotapira uye yakaomeswa, ine huwandu hwakakura hwecarb (9, 10, 11, 12, 13):

• Bhanana (1 wepakati): 27 gramu e carbs, matatu acho ari fiber
• Mazai (1 ounce / 28 gramu): 22 gramu e carbs, 1 yacho iri fiber
• Mazuva (2 makuru): 36 gramu e carbs, mana acho ari fiber
• Mango, yakatswa (1 mukombe / 165 gramu): 28 gramu e carbs, matatu acho ari fiber

Ma berries akaderera mushuga uye akakwirira mu fiber kupfuura mimwe michero. Naizvozvo, zvidiki-zvakapoterera 1/2 mukombe (50 magiramu) - zvinogona kunakidzwa kunyangwe pane zvakaderera-zvakaderera-macaret.

Pfupiso Michero yakawanda inofanirwa kuve yakatemwa pane yakaderera-carb chikafu, zvinoenderana neyako wega carb shiviriro. Izvo zvakati, mabriji dzimwe nguva anogona kunakidzwa.

3. Miriwo ine sitachi

Zvizhinji zvekudya zvinotendera kudyiwa kusingagumi kwemashizha ane starch mashoma.

Miriwo mizhinji yakakwira kwazvo mu fiber, iyo inogona kubatsira kudzikira uye kudzora shuga yeropa (,,).

Nekudaro, mimwe miriwo ine starch yepamusoro ine yakawanda inogayikwa carb kupfuura fiber uye inofanirwa kugomerwa pane yakaderera-carb chikafu.

Uyezve, kana uchitevera chakaderera-carb chikafu, sarudzo yako yepamusoro ndeyekudzivirira iyi miriwo ine starch zvachose (17, 18, 19, 20):

• Chibage (1 mukombe / 175 gramu): 41 gramu e carbs, mashanu acho ari fiber
• Mbatatisi (1 svikiro): 37 gramu e carbs, 4 ayo ari fiber
• Mbatatisi / yam (1 yepakati): 24 gramu e carbs, 4 ayo ari fiber
• Beet, yakabikwa (1 mukombe / 150 gramu): 16 gramu e carbs, mana acho ari fiber

Sezvineiwo, iwe unogona kunakidzwa akati wandei wakaderera-carb miriwo pane yakaderera-carb chikafu.

Pfupiso Kunyangwe miriwo mizhinji iri yakaderera muma carbs, mashoma ari akakwirira kwazvo. Zvakanakisa kusarudza kazhinji isiri-starchy, yakakwira-fiber miriwo kana uchidzikisira yako carb kutora.

4. Pasita

Pasita chikafu chinodhura uye chisingadhuri asi chakakwirira kwazvo mu carbs.

Imwe kapu (250 gramu) yepasta yakabikwa ine 43 gramu e carbs, chete matatu acho ari fiber (21).

Chiyero chakaenzana chepasita yakazara-gorosi ingori sarudzo iri nani zvishoma pa37 gramu e carbs, kusanganisira magiramu matanhatu efaibha (22).

Pane kudya kwakaderera-carb, kudya spaghetti kana mamwe marudzi epasta haisi zano rakanaka kunze kwekunge iwe uchidya chikamu chidiki kwazvo, izvo zvisiri zvechokwadi kune vanhu vazhinji.

Kana iwe uchishuva pasita asi usingade kupfuura yako carb muganho, edza kugadzira yakasvinwa miriwo kana shirataki noodles panzvimbo.

Pfupiso Ese ari maviri akajairwa uye akazara-gorosi pasita akakwirira muma carbs. Miriwo yakasvinwa kana shirataki manoodhi inopa dzimwe nzira dzakaderera-dzekarbhu.

5. Zviyo

Zvinonyatso kuzivikanwa kuti zviyo zvemangwanani zvine shuga zvine ma carbs akawanda.

Nekudaro, iwe unogona kushamisika nekuwanda kwecarb yezviyo zvine hutano.

Semuenzaniso, 1 mukombe (90 gramu) yekubika yakajairwa kana pakarepo oatmeal inopa 32 gramu e carbs, mana chete ayo ari fiber (23).

Simbi-yakatemwa oats haigadzirisike kupfuura mamwe marudzi eoatmeal uye inowanzoonekwa sehutano. Nekudaro, imwe chete 1/2 mukombe (45 gramu) yeoats yakabikwa-yakatemwa oats ine 29 magiramu e carbs, kusanganisira mashanu magiramu e fiber (24).

Zviyo zviyo-zviyo zvinowanzo kurongedza zvakanyanya. A 1/2 mukombe (61 gramu) yegranola inoshandisa 37 gramu e carbs uye 7 gramu e fiber, nepo iyo yakafanana Grape Nuts inorongedza kubvarura 46 gramu e carbs ane 5 magiramu e fiber (25, 26).

Zvichienderana nechinangwa chako checarb, ndiro yezviyo inogona kukuisa nyore nyore pamusoro peyako carb muganho - kunyangwe mukaka usati wawedzerwa.

Pfupiso Kunyangwe hutano, zviyo-zviyo zviyo zvakakwirira muma carbs uye zvinofanirwa kudzivirirwa kana kuderedzwa pane yakaderera-carb chikafu.

6. Doro

Doro rinogona kunakidzwa zvine mwero pakudya kwakaderera-carb. Muchokwadi, waini yakaoma ine ma carbs mashoma uye doro rakaoma hapana.

Zvisinei, doro rakanyatsokwira muma carbs.

A-12-ounce (356-ml) gaba rehwahwa rinotakura 13 magiramu e carbs, paavhareji. Kunyangwe doro rakareruka rine magiramu matanhatu pane rimwe gaba (27, 28).

Uyezve, zvidzidzo zvinoratidza kuti mvura carbs inowanzo kusimudzira kuwedzera uremu kupfuura carbs kubva kuchikafu chakasimba.

Izvi zvinodaro nekuti ma carbs emvura haana kuzadza sechikafu chakasimba uye anoita kunge asingaderedze kudya kwako zvakanyanya ().

Pfupiso Dzivisa kunwa doro pane yakaderera-carb chikafu. Waini yakaoma nemweya zviri nani doro sarudzo.

7. Yakatapira yogati

Yogati chikafu chinonaka, chakasiyana-siyana. Kunyangwe iyo yogati isina kuchena yakadzikira muma carbs, vanhu vazhinji vanowanzo kudya michero-yakasanganiswa, inotapira yakaderera-mafuta kana yogati isina mafuta.

Yogurt inotapira inowanzo kuve neakawanda ma carbs se dessert.

Imwe kapu (245 gramu) yeiyo isina mafuta inotapira yemichero yogati inogona kusvika kumagiramu makumi mana nemanomwe e carbs, inova yakatokura kupfuura kuenzaniswa kwe ice cream (30, 31).

Nekudaro, kusarudza 1/2 mukombe (123 gramu) yeiyo yakajeka yechiGreek yogati ine 1/2 mukombe (50 gramu) yemabrackberries kana raspberries inochengeta zvinodyiwa carbs pasi pegumi.

Pfupiso Yakasvinwa yakaderera-mafuta kana isina-yogati yogati inowanzo kuve neakawanda macarbbs se ice cream uye mamwe madhiri.

8. Muto

Muto ndechimwe chezvinwiwa zvakaipisisa zvaunogona kunwa pane yakaderera-carb chikafu.

Kunyangwe ichipa zvinovaka muviri, muto wemichero wakanyanya kwazvo mukutsanya-kugaya macarbs ayo anoita kuti shuga yako yeropa iwedzere nekukurumidza.

Semuenzaniso, gumi nemaviri (355 ml) yeapuro muto inosvika 48 gramu e carbs. Izvi zvinotodarika pasoda, iyo ine magiramu makumi matatu nemapfumbamwe. Jisi remuzambiringa rinopa kuburitsa 60 gramu e carbs pa12-ounce (355-ml) inoshumira (32, 33, 34).

Kunyangwe hazvo muto wemuriwo usina ma carbs angangoita akawanda sevamwe vemichero, 12-ounce (355-ml) inoshumira ichine magiramu gumi nematanhatu e carbs, maviri chete ayo anouya kubva ku fiber (35).

Uyezve, muto mumwe muenzaniso wemvura carbs iyo nzvimbo yako yeuropi yekudyira inogona kunge isingashandise nenzira imwecheteyo yakasimba macarbs. Kunwa muto kunogona kutungamira kukuwedzera nzara uye kudya kunodyiwa mumashure mezuva ().

Pfupiso Muchero wemichero chinwiwa chakakwira-carb chinofanirwa kushomeka kana kudzivirirwa, kunyanya pakudya kwakaderera-carb.

9. Yakaderera-mafuta uye isina-mafuta saradhi kupfeka

Mhando dzakasiyana-siyana dzemasaladhi dzinogona kunakidzwa nguva dzose pane yakaderera-carb chikafu.

Nekudaro, kupfeka kwekushambadzira - kunyanya yakaderera-mafuta uye isina mafuta-marudzi - kazhinji anopedzisira achiwedzera mamwe ma carbs kupfuura iwe aunogona kutarisira.

Semuenzaniso, 2 mashupuni (30 ml) yemafuta-asina mafuta ekupfeka kweFrance ane gumi magiramu e carbs. Chikamu chakaenzana chemafuta-asina ranch kupfeka ane 11 magiramu e carbs (36, 37).

Vanhu vazhinji vanowanzo shandisa anopfuura 2 mashupuni (30 ml), kunyanya pane hombe yekupinda saradhi. Kuti udzikise carbs, pfeka yako saladhi ine inotapira, yakazara-mafuta kupfeka.

Zvirinani, shandisa kupwanya vhiniga nemafuta emuorivhi, ayo anoenderana nehutano hwemwoyo uye hunogona kubatsira kurasikirwa uremu (,).

Pfupiso Dzivisa isina-mafuta uye yakaderera-mafuta saradhi yekupfeka, ayo anowanzo kuve akakwirira muma carbs. Shandisa zvipfeko zvine mafuta kana maorivhi uye vhiniga panzvimbo.

10. Bhinzi nenyemba

Bhinzi nenyemba kudya kunovaka muviri.

Vanogona kupa akawanda mabhenefiti ehutano, anosanganisira kudzikisira kuzvimba uye chirwere chemoyo njodzi (,,,).

Kunyangwe yakakwira mu fiber, zvakare ine huwandu hwakaringana hwe carbs. Zvichienderana nekushivirira kwako, unogona kukwanisa kuisa zvidiki pane yakaderera-carb chikafu.

Heano ma carb anoverengera 1 mukombe (160-200 gramu) yebhinzi dzakabikwa uye nyemba (44, 45, 46, 47, 48, 49):

• Lentils: 40 gramu e carbs, gumi nematanhatu ari fiber
• Peas: 25 gramu e carbs, 9 ayo ari fiber
• Nyemba nhema: 41 gramu e carbs, gumi nemashanu ari fiber
• Pinto bhinzi: 45 gramu e carbs, gumi nemashanu ari fiber
• Chickpeas: 45 gramu e carbs, gumi nemaviri ari fiber
• Itsvo bhinzi: 40 magiramu e carbs, 13 ayo ari fiber

Pfupiso Bhinzi uye nyemba zvine utano, zvine fiber yakawanda. Iwe unogona kusanganisira zvidiki zvidiki pane yakaderera-carb chikafu, zvinoenderana neyako yemazuva ese carb muganho.

11. Uchi kana shuga mune chero chimiro

Iwe unogona kunge uchinyatsoziva kuti chikafu chine shuga yakawanda, senge makuki, zvihwitsi, uye keke, hazvibvumirwe pane yakaderera-carb chikafu.

Nekudaro, iwe unogona kunge usinga zive kuti echisikigo mafomu eshuga anogona kuva neakawanda ma carbs se chena shuga. Muchokwadi, mazhinji acho akatokwira mu carbs kana achiyerwa mumaspuni.

Heano ma carb anoverengeka epuniki imwe yemhando dzakasiyana dzeshuga (50, 51, 52, 53):

• Shuga chena: 12.6 gramu e carbs
• Maple manyuchi: 13 magiramu e carbs
• Agave nekita: 16 gramu e carbs
• Huchi: 17 gramu e carbs

Uyezve, izvi zvinotapira zvinopa zvishoma kune zvisina kukosha kukosha kwehutano. Kana kudya kwecarb kunogumira, zvinonyanya kukosha kusarudza zvinovaka muviri, zvine fiber yakawanda.

Kutapira zvekudya kana zvinwiwa pasina kuwedzera carbs, sarudza inotapira ine hutano pane.

Pfupiso Kana iwe uri pane yakaderera-carb chikafu, dzivisa shuga, uchi, maple manyuchi, uye mamwe marudzi eshuga, ayo akakwirira mu carbs asi mashoma mune zvinovaka muviri.

12. Chips uye crackers

Chips uye zviputi zvinowanzozivikanwa zvekudya zvekudya, asi ma carbs anogona kuwedzera nekukurumidza.

Imwe ounce (28 gramu) yetortilla machipisi ine gumi nemaviri magiramu e carbs, chete 1 yacho iri fiber. Aya angangoita gumi kusvika gumi neshanu-akaenzana-machipisi (54).

Crackers anosiyana mune carb zvemukati zvichienderana nekugadzirisa. Nekudaro, kunyangwe akazara-gorosi anotsemura ane anenge 19 magiramu e carbs pa1 ounce (28 gramu), kusanganisira 3 magiramu e fiber (55).

Yakagadziriswa zvekudya zvekudya zvinowanzo kudyiwa muakawanda mukati menguva pfupi yenguva. Zviri nani kuti uzvidzivise, kunyanya kana iwe uri pakudya-kwakaganhurirwa kudya.

Pfupiso Dzivisa kudya machipisi, machipisi, uye zvimwe zvakagadziriswa, zviyo-zvakavakirwa zvekudya zvekudya uchiri pane yakaderera-carb chikafu.

13. Mukaka

Mukaka chinhu chakanakisa sosi yezvinhu zvinovaka muviri, zvinosanganisira calcium, potasium, uye akati wandei B mavitamini.

Nekudaro, iyo zvakare yakaenzanirana yakakwira mumacarbs. Mukaka wese unopa zvakafanana 12-13 magiramu e carbs pa8 ounces (240 ml) semhando dzakaderera-mafuta uye dzisina mafuta (56, 57, 58).

Kana iwe uchingoshandisa chipunu kana maviri (15-30 ml) mukofi kamwe pazuva, unogona kukwanisa kuisa huwandu hwemukaka mune yako yakaderera-carb chikafu.

Zvakadaro, kirimu kana hafu nehafu zviri nani sarudzo kana iwe ukadya kofi kazhinji, nekuti izvi zvine zvishoma carbs.

Kana iwe uchifarira kunwa mukaka negirazi kana kuushandisa kugadzira lattés kana smoothies, funga kuyedza isina kutapira yemuarumondi kana mukaka wekokonati panzvimbo.

Pfupiso Kuwedzera shoma yemukaka kune kofi kamwe pazuva hakukonzere kukonzera matambudziko pane yakaderera-carb chikafu. Edza kusanwa iyo muhuwandu hwakawanda.

14. Zvinhu zvakabikwa zvisina Gluteni

Gluten ipuroteni inowanikwa mugorosi, bhari, uye rye.

Kudya-kusina maGluten kwakave kwakakurumbira mumakore achangopfuura uye kunodiwa kune vanhu vane chirwere checliac.

Chirwere cheCeliac chiitiko chemuviri umo uturu hwako hunopisa mukupindura guten.

Izvo zvakati, chingwa chisina guteni, muffin, uye zvimwe zvakabikwa zvinhu hazviwanzo pasi mu carbs. Muchokwadi, ivo vanowanzo rumbidza kunyange yakatowandisa carbs kupfuura avo vane gluten.

Uyezve, hupfu hunoshandiswa kugadzira chikafu ichi hunowanzo gadzirwa nesitashi nezviyo zvinowanzo simudza shuga yeropa nekukurumidza ().

Kunamatira kune chikafu chizere kana kushandisa almond kana coconut furawa kuti ugadzire yako yakaderera-carb zvinhu zvakabikwa izano riri nani pane kudya zvakagadziriswa zvisina guten-zvikafu.

Pfupiso Zvingwa zvisina Gluteni uye muffin zvinogona kunge zvakakwirira muma carbs sezvinhu zvechivanhu zvakabikwa. Ivo zvakare anowanzo kugadzirwa necarb sosi dzinosimudza shuga yeropa nekukurumidza.

Chinokosha

Kana uchitevera chikafu chakaderera-carb, zvakakosha kusarudza chikafu chine hutano hwakanyanya asi chakaderera muma carbs.

Zvimwe zvekudya zvinofanirwa kudzikiswa asi zvimwe zvichidzivirirwa zvachose. Sarudzo dzako dzinoenderana nechikamu pane chako wega carb shiviriro.

Panguva ino, tarisa pakudya zvakasiyana siyana zvine hutano chikafu.