14 Zvekukurumidza Zvikafu Iwe Unogona Kudya pane Yakaderera-Carb Kudya

Zvemukati

• 1. Sub mutabhu
• 2. KFC yakakangwa huku
• 3. Kofi kana tii ine kirimu kana hafu nehafu
• 4. Chipotle salad kana mbiya
• 5. Lettuce-yakaputirwa burger
• 6. Panera Chingwa simba rekuseni mbiya
• 7. Nyati mapapiro
• 8. Bacon kana soseji nemazai
• 9. sangweji yaArby isina bundu kana chingwa
• 10. Antipasto saladhi
• 11. Subway kaviri huku yakagurwa saladhi
• 12. Burrito ndiro
• 13. McDonald's breakfast sangweji isina chingwa
• 14. Arby's roast turkey farmhouse salad
• Chinokosha

Kunamatira kune yakaderera-carb chikafu kana uchidya kunze kunogona kunge kwakaomarara, kunyanya kumaresitoreti-echikafu.

Imhaka yekuti izvi zvekudya zvinowanzoenderana nechingwa, marata, uye zvimwe zvakakwirira-carb zvinhu.

Zvakadaro, nzvimbo zhinji dzekutsanya-dzekudya dzinopa zvimwe zvakanaka zvakaderera-carb sarudzo, uye zvinhu zvakawanda zvinogona kushandurwa zviri nyore kuti zvikwanise mararamiro ako.

Heano gumi neshanu zvinonaka zvekukurumidza zvekudya iwe zvaunogona kudya pane yakaderera-carb chikafu.

1. Sub mutabhu

Submarine sandwiches akakwirira kwazvo mu carbs. Iyo yakajairika sub ine angangoita makumi mashanu magiramu e carbs, mazhinji acho anobva kubhu.

Kuraira yako sub "mubhavhu" (mundiro kana mudziyo), pane kuita pane bundu, kunogona kukuserera kupfuura magiramu makumi mana e carbs.

Iyo carb kuverenga kweiyo sub-in-a-tub sarudzo inogona kutarisa chimwe chinhu seichi:

• Turkey mazamu uye provolone: 8 gramu e carbs, 1 yacho iri fiber
• Kirabhu yepamusoro: 11 gramu e carbs, maviri acho ari fiber
• Chicken saladhi: 9 gramu e carbs, matatu acho ari fiber
• California kirabhu: 9 gramu e carbs, 4 ayo ari fiber

Kunyangwe izwi rekuti "sub in a tub" rakatangira kuJersey Mike's, unogona kuraira chikafu chako nenzira iyi kubva kune chero sub sandwich shopu, kusanganisira Subway.

Ingokumbira kuti igadzirwe sesaradhi nemafuta emuorivhi nevhiniga yekupfeka.

Pfupiso Kuti udzikise carbs uchichengeta mapuroteni ekudyira kumusoro, odha yako yaunofarira sub sandwich "mune mutabhu" kana se saladi.

2. KFC yakakangwa huku

Fried huku haisi sarudzo ine hutano. Kutanga, huku inotora mafuta akawanda panguva yekutsvaira.

Kuchenesa mafuta emiriwo kumatembiricha akakwirira kunogadzira makomputa anokuvadza ayo anogona kuwedzera njodzi yako yechirwere chemwoyo, gomarara, uye mamwe matambudziko ehutano (1, 2).

Uye zvakare, huku yakakangwa ine anenge 8-11 magiramu e carbs nepakati-saizi chidimbu.

Yakabikwa huku iri sarudzo iri nani uye inowanikwa kune mazhinji Kentucky Fried Chicken (KFC) franchise. Chikamu chimwe nechimwe cheKFC yakakangwa huku ine isingasviki 1 gramu ye carbs.

Kana iri yemadhishi edivi, bhinzi dzegirinhi dzine magiramu maviri ezvokudya zvine mwero panguva yekushandira uye ndiyo sarudzo yakanyanya kunaka. Coleslaw anotevera, pa 10 gramu eechaidya carbs.

Dzvanya apa kuti uwane ruzivo rwakazara rwechikafu cheyese sarudzo dzekuku uye mativi aripo kuKFC.

Pfupiso Sarudza zvidimbu zvitatu zvehuku yakakangwa nerutivi rwebhinzi dzakasvibirira pakudya kwakaringana uko kune mashoma pane gumi magiramu e carbs.

3. Kofi kana tii ine kirimu kana hafu nehafu

Kofi netii zvinwiwa zvisina carb.

Iwo zvakare akakwirira mune caffeine, iyo inopa mamwe mabhenefiti anoshamisa.

Caffeine inogona kunatsiridza manzwiro ako, metabolic rate, uye kushanda kwepfungwa uye kwemuviri (3, 4, 5,).

Kana iwe uchida mukaka mumukombe wako wejoe, dzimba dzekofi uye zvekukurumidza-chikafu chikafu chinopa kazhinji hafu nehafu. Chinhu chimwe chete chinoshanda chine anenge 0,5 magiramu e carbs.

Heavy cream inenge isina carb-isina uye dzimwe nguva inowanikwa. Nekudaro, iine angangoita makumi mashanu macalorie pasipuni (15 ml), zvichienzaniswa nemakumi maviri macalorie ehafu nehafu.

Dzimwe dzimba dzekofi dzinopawo soy kana mukaka weamondi. Shanduro dzisina kuviriswa dzevamiriri vemukaka idzi dzinopa mashoma carbs pa 2-punipuni (30 ml) inoshumira.

Pfupiso Kana iwe uchida kunwa kofi nemukaka kana kirimu, bvunza hafu nehafu, heavy cream, kana unsweetened soy kana almond mukaka.

4. Chipotle salad kana mbiya

Chipotle iresitorendi yekuMexico-yekudyira inozivikanwa zvakanyanya.

Vanhu vazhinji vanozviona sehutano kupfuura mamwe maketani, sezvo ichishandisa zvigadzirwa zvemhando yepamusoro uye ichisimbisa kugara zvakanaka kwemhuka uye tsika dzekurima dzakagadzikana.

Chipotle zvakare inoita kuti zvive nyore kwazvo kugadzira yakaderera-carb chikafu.

Saradhi ine nyama kana huku, miriwo yakakangwa, uye guacamole ine magiramu gumi nemana e carbs akazara, 8 acho ari fiber.

Kudya uku kunopawo anenge magiramu makumi matatu epuroteni yemhando yepamusoro.

Protein yakakwirira uye kudya kwefibre kunogona kuwedzera kugadzirwa kwako kwematumbo mahormone peptide YY (PYY) uye cholecystokinin (CCK), iyo inotaurira uropi hwako kuti waguta uye unobatsira kudzivirira kudya zvakanyanya.

Kunyangwe vinaigrette iripo, nerupo servings yeguacamole uye salsa inogadzira saladhi kupfeka zvisina basa.

Pamusoro pezvo, Chipotle ine anobatsira online Calculator yekudya inokubvumira kuti uone chaiyo carb yezvakadya.

Pfupiso Sarudza saradhi ine nyama, miriwo, salsa, uye guacamole yekudya kunogutsa nema6 gramu eanodyiwa carbs.

5. Lettuce-yakaputirwa burger

Bhaga isina burger yakaputirwa mu lettuce yakajairwa yakaderera-carb, chikafu chinokurumidza-chikafu. Iyo yakakwira mapuroteni, yakakosha isina-carb, uye inowanikwa kune ese ekukurumidza-chikafu burger zvivakwa.

Unogona kuwedzera gadziriso yako burger nekuwedzera anotevera akadzika-carb zvigunwe kana zvinowedzerwa, zvinoenderana nekuwanika uye zvaunofarira:

• Cheese: Asingasviki 1 gramu ye carbs pachikamu
• Bhekoni: Asingasviki 1 gramu ye carbs pachikamu
• Mustard: Asingasviki 1 gramu ye carbs pasipuni
• Mayo: Asingasviki 1 gramu ye carbs pasipuni
• Hanyanisi: 1 gramu yezvakadyiwa carbs pachidimbu
• Tomato: Asingasviki 1 gramu yemidziyo inogadzika carbs pachidimbu
• Guacamole: 3 gramu emidziyo inogadziriswa pa 1/4 mukombe (60 gramu)

Pfupiso Tambanudza yako isina bunger burger nema condiment uye mamwe ma toppings ekuwedzera kunhuhwirira uchidzikisa kudya kwecarb.

6. Panera Chingwa simba rekuseni mbiya

Panera Chingwa iresitorendi -stafura yekudyira ine masangweji, mafekeji, masobho, saladi, uye kofi.

Zvizhinji zvezvinhu zvemangwanani zvakakwirira muma carbs. Nekudaro, maviri masarudzo kubva kumenyu yavo anoshanda mushe kune yakaderera-carb mangwanani kudya.

Iyo Simba Kudya Kwekuseni Egg Bowl ine Steak inosanganisira steak, madomasi, avocado, uye 2 mazai. Inopa magiramu mashanu e carbs uye 20 gramu eprotein.

Simba reKudya Kwekuseni Zai White Bowl neTurkey ine mazai machena, sipinashi, bhero mhiripiri, uye basil yemagiramu manomwe e carbs uye 25 gramu eprotein.

Kutanga zuva neakakwira-mapuroteni mangwanani emangwanani inosimudzira manzwiro ekuzara uye inoderedza chishuwo nekuderedza huwandu hwenzara mahormone ghrelin (,).

Pfupiso Sarudza yai-yakavakirwa pakudya kwekuseni nenyama nemiriwo paPanera Chingwa kuti uchengetedze kudya kwecarb pasi uye kudzora nzara.

7. Nyati mapapiro

Mapapiro enyati anonaka uye anonakidza kudya.

Vanogona zvakare kuve yakaderera-carb sarudzo munzvimbo dzepa pizza nemitambo yemitambo, zvichienderana nekuti vakagadzirira sei.

Pachivanhu, mapapiro enyati akafukidzwa mumuto muto mutsvuku wakagadzirwa nevhiniga uye mhiripiri tsvuku inopisa.

Kurongeka kwemapapiro enyati kazhinji ane 0-3 magiramu e carbs pakushanda.

Kusiyana neizvi, mamwe masukisi anogona kuwedzera huwandu hwakawanda hwe carbs, kunyanya inotapira mhando, senge bhayiki, teriyaki, uye chero chinhu chakagadzirwa kubva kuuchi.

Dzimwe nguva mapapiro anochingwa kana kurohwa uye kukangwa, izvo zvinowanzoitika pamapapiro asina mabhonasi. Naizvozvo, ita shuwa kuti ubvunze kuti mapapiro akagadzirwa sei uye odha zvako pasina chingwa kana batter.

Mapapiro eBuffalo anowanzo shandiswa nemakarotsi, celery, uye kupfeka kwemapurazi.

Kunyangwe ivo vari akakwirira muma carbs kupfuura mimwe mimwe miriwo, makarotsi akanaka kudya mune zvidiki zvidiki. Hafu-mukombe (60 gramu) yemakaroti marara ane anenge magiramu mashanu emambure carbs.

Pfupiso Sarudza mapapiro enyati asina-chingwa nechero echinyakare, celery, uye mashoma macarrotti ekugadzira chikafu pasi pegumi egumi net net.

8. Bacon kana soseji nemazai

Dzimwe nguva sarudzo yemangwanani yakapusa inogona kuve inonaka kwazvo, senge bacon kana soseji nemazai.

Iyi yechinyakare yemangwanani musanganiswa inowanikwa munzvimbo dzinonyanya kukurumidza-chikafu maresitorendi uye ine hushoma huwandu hwema carbs.

Uyezve, mazai anogona kubatsira kuti ugare wakazara uye uchigutsikana kwemaawa (,).

Mune kumwe kuongorora mune vakadzi vakafuta vakawandisa, kudya soseji nemazai pakudya kwemangwanani zvakabatsira kudzikisira kudya.

Yakadzora zvakare shuga yeropa uye insulin ichidzikisa kudya kwecalorie panguva yemasikati, zvichienzaniswa neeprotein-yakaderera, yakakwira-carb mangwanani ().

Nekudaro, bhakoni rakaporeswa uye masoseji anogadzirwa zvigadzirwa zve nyama, izvo zvakabatanidzwa nenjodzi yakawedzera yechirwere chemoyo nekenza (,).

Nechikonzero ichi, vazhinji vashandi vezvehutano vanorayira pamusoro pekudya kwakanyanya kweizvi chikafu.

Pfupiso Bhekoni kana soseji ine mazai inopa mashoma kwazvo carbs, inoderedza nzara, uye inokubatsira iwe kunzwa uzere kwemaawa. Zvakadaro, regedzera kudya kwako nyama dzakagadziriswa, sezvo dzakabatana nenjodzi yakawedzera yechirwere chemwoyo nekenza.

9. sangweji yaArby isina bundu kana chingwa

Arby ndeimwe yemaketani akakurumidza-echikafu sangweji muUnited States.

Kunyangwe iyo Roast Beef Classic iri yayo yekutanga uye inonyanya kufarirwa chinhu, Arby's ine zvimwe zvakawanda zvingasarudzwa, kusanganisira brisket, steak, ham, huku, uye turkey.

Chero ipi yeiyi inogona kurairwa pasina chingwa cheinonaka yakaderera-carb, yakakwira-protein chikafu.

Iyo webhusaiti yekambani inopa Calculator yezvakanaka, kuti iwe ugone kugadzirisa yako odha kuti uchengete carbs mukati meako tarisiro renji.

Semuenzaniso, unogona kusarudza Smokehouse Brisket neGouda chizi, muto, uye parutivi saradhi yemagiramu mashanu ezvokudya zvinodyiwa carbs uye 32 gramu epuroteni.

Pfupiso Shandisa Arby's Nutrition Calculator kuvaka chakakura-protein chikafu mukati meako chakatarwa carb renji.

10. Antipasto saladhi

Fast-chikafu maresitorendi eItaly anozivikanwa zvakanyanya neakakwira-carb chikafu senge pizza, pasta, uye subs.

Antipasto saladi inopa inonaka, yakaderera-carb imwe.

Iyi saladhi inowanzo shandiswa seyekufadza, inosanganisira nyama dzakabikwa, chizi, maorivhi, uye miriwo yakazara neoiri-yemafuta-yakashongedzwa. Nekudaro, inogona kurairwa muchikamu chakakura sekupinda.

Saizi yekupinda-yekushandira antipasto saladhi ine hupfumi muprotein uye ine mashoma pane gumi magiramu emagetsi anodyiwa.

Pfupiso Sarudza antipasto saladi yekuzadza, yakaderera-carb chikafu kuresitoreti yekukurumidza-chikafu chikafu.

11. Subway kaviri huku yakagurwa saladhi

Subway ndiyo inonyanya kufarirwa-yekudya-sangweji shopu pasirese.

Mumakore achangopfuura, cheni iyi yanga ichipa masaradhi akachekwa anogona kugadzirwa nemapuroteni nemiriwo yaunosarudza.

Imwe yesarudzo inogutsa uye inovaka muviri ndeye Double Chicken Chopped Salad ine Avocado. Iine magiramu gumi e carbs akazara, mana acho ari fiber, pamwe nekuburitsa makumi matatu nemaviri magiramu epuroteni.

Avocados akapfuma mumoyo-hutano monounsaturated mafuta uye fiber. Kudya navo panguva yemasikati kunogona kutotungamira kudzikisa koriori pakudya kwako kunotevera (,).

Chinyorwa cheSwayway salads, pamwe nerakazara ruzivo rwehutano, inogona kuwanikwa pano.

Pfupiso Raira saradhi ine nyama mbiri, miriwo, uye maavocado echikafu chinogutsa uye chinogutsa chepasi pevhu.

12. Burrito ndiro

Vanhu vazhinji vanoona burritos sechikafu chinodiwa.

Izvo zvinowanzo zvine nyama, miriwo, mupunga, uye bhinzi dzakaputirwa muhombe huru yefurawa. Izvi zvinoguma nechikafu chinogona kurongedza zvakapfuura magiramu zana e carbs.

Nekudaro, ingangoita yega yega yekudyira yeMexico inokutendera iwe kuti usiye kunze kwechikafu uye zvimwe zvinhu zvine carb.

Izvi zvinozivikanwa sebiro burrito kana "isina" burrito.

Chidimbu che burrito chakagadzirwa nenyama, hanyanisi dzakachekwa, bhero mhiripiri, uye salsa chikafu chinonaka uye chinogutsa chinopa asingasviki magiramu gumi e carbs anogaya.

Pfupiso Sarudza burrito mbiya kana "isina" burrito yekunaka kukuru kwetsika burrito ine mashoma mashoma carbs.

13. McDonald's breakfast sangweji isina chingwa

McDonald's ndiyo inonyanya kufarirwa-chikafu chikafu munyika, iine maresitorendi anopfuura makumi matatu nemazana matatu epasirese kubva muna2018.

Kunyangwe ichizivikanwa zvakanyanya kune mabhega akaita seBig Mac uye Quarter Pounder, ayo Egg McMuffin uye Sausage McMuffin mangwanani sandwiches zvakare anozivikanwa kwazvo.

Aya mabheseni anopinda anosanganisira yeChirungu muffin ine zai rimwe, chidimbu cheAmerican chizi, uye ham kana soseji.

Sangweji yega yega ine 29 gramu e carbs. Nekudaro, kuraira chimwe chezvinhu izvi pasina muffin kuchadzora carb zvemukati kusvika 2 magiramu kana mashoma.

Iyo zvakare iri zano rakanaka kuodha 2 low-carb sandwiches, sezvo imwe neimwe ichingopa chete nezve gumi nemaviri magiramu eprotini.

Pfupiso KuMcDonald's, odha 2 Zai kana Sausage McMuffins isina chingwa chekudya chinogutsa nemagiramu mana kana mashoma emakori uye 24 magiramu eprotein.

14. Arby's roast turkey farmhouse salad

Sezvambotaurwa pamusoro, kuraira bhan-shoma sandwich yaArby isarudzo yakaderera-carb sarudzo.

Pamusoro pezvo, Arby inopa Roast Turkey Farmhouse Salad ine yakagochwa turkey, bacon, chizi, yakasanganiswa magidhi, uye matomatisi.

Inongova ne 8 gramu e carbs, maviri acho ari fiber, pamwe ne22 gramu eprotein.

Ingo ita chokwadi chekuti usazvivhiringidze neCrispy Chicken Farmhouse Salad, iyo inosanganisira huku yakave yakabikwa uye yakabikwa. Iyo inotakura 26 gramu eiyo yakazara carbs.

Pfupiso Sarudza Arby's Roast Turkey Farmhouse Salad yemubatanidzwa wakanaka weavhenekeri uye magadzirirwo ne6 magiramu eanodyiwa carbs.

Chinokosha

Kunyangwe iwe uchingoona yakakwira-carb zvinhu pane menyu, chikafu chinonaka-checarb chinogona kugadzirwa munzvimbo dzinonyanya kukurumidza-chikafu maresitorendi nekuita nyore kutsiva.

Kunyangwe chikafu chinokurumidza chisiri chine hutano sekudya kwaunogona kugadzirira kumba, zvakanaka kuti uzive zvekuhodha kana iriyo yako yega sarudzo.