Iyo Yakanakisa Yakadzika-Carb Cereal Brands

Zvemukati

• Yakadzika carb zvemukati
• Cheerios
• Gorosi
• Yakakosha K Yekutanga
• Annie's Organic Yakatsemurwa Oat Flakes
• Pakati pepakati carb
• Yakakwirira kwazvo carb zvemukati
• Sei muviri uchida ma carbs?
• Unofanira kudya ma carbs mangani?
• Matipi uye matipi eakaderera-carb mangwanani
• Chii chekutarisa
• Inonaka mapapiro e carb

Mhedziso

Kudya kwakaomesesa kuronga kana iwe uchiedza kutarisa makabhohaidhiretsi kunofanirwa kuve kwekuseni. Uye zviyo zvakaoma kuramba. Zvakareruka, nekukurumidza, uye kuzadza, ndiani anoda kusiya iyo mangwanani mbiya yeCheerios?

Nehurombo, mazhinji anozivikanwa mabhenji ane makumi maviri magiramu e carbs pakushanda, kana zvimwe. Bvisa izvo kana iwe uchida kuti chirongwa chako chekudya chiende chakasimba.

Iyo carb yemukati ruzivo yakapihwa ndeyekuremekedza iyo s. Ruzivo rwapihwa harungaratidze saizi yakakurudzirwa yekushandira saizi.

Kuti uwane ruzivo rwakananga pamusoro pekushandira saizi yezvinhu zvaunofarira zvezviyo, ndapota tarisa chigadzirwa chechikafu chakatarwa sezvo saizi dzekushandira dzingasiyana.

Yakadzika carb zvemukati

Mbeu zhinji dzakaderera-carb hadzina kudzikira zvakanyanya mumakabhohydrate. Zviyo zvine zviyo, uye zviyo zvine carbs. Zvisinei, zvimwe zviyo zvakaderera muma carbs kupfuura mamwe. Iwo aunogona kuona mune akawanda magirosari ane zvakaderera-carb zvemukati zvinosanganisira:

Cheerios

Cheerios ane angangoita makumi mashanu egiramu yemakabohaidhiretsi pa1-mukombe unoshumira. Izvo zvakare zvine gluten-yemahara kune avo vanoona kudya kwavo kweguteni.

Gorosi

An oldie asi goodie, Wheaties anga aripo kubva 1922.Izvo zvakare zvakadzikira mumakabohydrate zvichienzaniswa nezviyo zvakawanda, zvinouya mukati pa 23 gramu pa ¾-mukombe unoshanda.

Yakakosha K Yekutanga

Pane 22.75 gramu yemakabohydrate pamukombe, Kellogg's Special K cereal isarudzo yepasi-carb yemukati sarudzo.

Annie's Organic Yakatsemurwa Oat Flakes

Iyi organic, yakaderera-carb, isina-gorosi yezviyo inozivikanwa nevadiki nevakuru zvakafanana. ¾-mukombe unoshumira une anenge 27 gramu emakabhohaidhiretsi, inova inenge 9 muzana yeako akakurudzirwa ezuva nezuva kukosha.

Ziva kuti vamwe vagadziri vezviyo vane 1-mukombe unoshumira saizi, nepo vamwe vanoshandisa matatu -china mukombe unoshumira saizi. Kana iwe ukaomerera kune yakakurudzirwa yekukura saizi, hapana chikonzero iwe haugone kunakidzwa nembiya kana maviri eaya akanakisa-sarudzo ezviyo pavhiki.

Ngatitarisei pane zvemukati zve carb yemamwe maronda anozivikanwa ezviyo.

Pakati pepakati carb

Izvi zvinonyengera! Zvimwe zviyo zvinoita senge zvirinani sarudzo nekuti zvakagadzirwa kubva kuzere zviyo, asi akawanda achiri akanyanya carb dense. Zviyo izvi zvinowira mune yepakati carb-zvemukati chikamu:

• Kashi GoLean (32 gramu pamukombe)
• Gorosi Chex (52 gramu pa 1 kapu)
• Hupenyu Chero (33 gramu pa 1 mukombe)

Kana zvasvika pamusika wese wezviyo, iwo akanaka kubhejera zviyo zvine nzungu nemichero mazviri. Idzi sarudzo dzinokuchengetedza iwe kuzere kwenguva yakareba uye nekukupa iwe yakawanda yehutano bang kune yako buck nekuti iwo zvakare ane protein uye akasiyana mavitamini uye mamineral.

Yakakwirira kwazvo carb zvemukati

Kunyangwe iwe uchinge uchiziva kugara kure neTrix, Lucky Charms, uye Count Chocula, zvimwe zvezviyo zvine carb zvine hupfumi ndidzo dzinoita senge dzinogona kuve hutano.

Idzi zviyo zvinoita senge zvine hutano kumusoro kwepamusoro pezita rezviyo pamusika neiyo yakanyanya huwandu hwe carbs:

• Raisin Bran (46 gramu pamukombe)
• Mini Frosted Mini Gorosi (47 gramu pamukombe)
• Oatmeal Crisp (47 gramu pamukombe)

Ivo vane avo mabhenefiti, zvakadaro. Mazhinji eaya akakwirira mune fiber uye akaderera mushuga pane avo vanokwikwidza ane mashoma carbs.

Sei muviri uchida ma carbs?

Carbohydrate chimwe chezvinhu zvitatu zvinovaka muviri izvo muviri unoda kushanda. Mamwe maviri akakora uye mapuroteni. Carbohydrate inodonha kuita glucose uye yakakosha nekuti inopa muviri simba rainoda kuti ushande nemazvo. Sero rega rega mumuviri rinogona kushandisa glucose kuita mafuta.

Kune matatu makuru mhando dzemakabohydrate anowanikwa mune zvekudya:

• sitachi, ayo akaomarara makabhohaidhiretsi
• shuga, ayo ari akareruka makabhohaidhiretsi
• faibha

Makompidhihydrate akaomeswa akaputswa zvishoma zvishoma pane akareruka carbs, saka zvinopa iwo muviri neinodzora uye inowedzera-inogara kwenguva refu magetsi. Ivo vanowanikwa mu:

• tsanga dzose
• bhinzi
• starchy miriwo, senge chibage nembatatisi

Aya makabhohaidhiretsi anopawo huni hwehutachiona hune hutano mukoloni. Ivo vanoita basa mu:

• immune system yako yese
• metabolism
• njodzi yechirwere chisingaperi
• kugaya utano

Muviri unobata makabhohaidhiretsi ari nyore nekukurumidza, saka anopa kukurumidza, kwenguva pfupi kwesimba rekusimudzira. Unogona kuwana akareruka makabhohaidhiretsi mu:

• mukaka
• michero
• zvakagadziriswa zvigadzirwa neshuga yakawedzerwa

Fibhi yakakosha nekuti inobatsira kuchengetedza ako ekugaya nzira ane hutano.

Unofanira kudya ma carbs mangani?

Kunyange munhu wese achida kudya makabhohaidhiretsi, vamwe vanhu vanoda ma carbs akawanda kupfuura vamwe. Semuenzaniso, vanhu vanoshingairira vanofanirwa kudya macarbbs akawanda kupfuura vanhu vasinga shande.

Vaya vane chirwere cheshuga vanowanzoda kudzikamisa huwandu hwe makabhohaidhiretsi avanodya panguva yega yega yekubatsira kudzora huwandu hweshuga yeropa.

Vanhu vari pakudya kwakaderera-carb, senge iyo Atkins, keto, uye South Beach zvikafu zvinogona kudzora kudya kwavo kwehydrohydrate mukuyedza kuwedzera kuonda.

Carbs haisi "yakaipa," asi zvakakodzera kufungisisa zvakadzama pamusoro pehuwandu hunodiwa nemuviri wako zuva rega rega kuti ugare uine hutano. Huwandu hwe makabhohaidhiretsi aunoda zvinoenderana neako:

• zera
• bonde
• mamiriro ehutano
• chikamu chezviitiko

Dzimwe nyanzvi dzehutano dzinokurudzira kuti vanhu vawane pakati pe45 ne65 muzana yemakoriori avo ezuva nezuva kubva kuma carbs, nevanhu vanoshingairira vachikanganisa padivi repamusoro uye vanhu vasingashande vachidya ma carbs mashoma.

Semuenzaniso, munhu wepakati-saizi munhu ane makore ari pakati pe19 ne25, ari kuronga kuchengetedza huremu hwavo, anofanirwa kutora mazana maviri nemazana mana emakoriori anosanganisira 270 kusvika 390 gramu e carbs pazuva. Ivo vanofanirwa kubva vatora makumi matatu neshanu kusvika makumi mashanu neshanu muzana emakoriori ese kubva mukusanganiswa kwemafuta nemapuroteni.

Chikamu chakakurudzirwa chemakabohydrate chinopa anenge gumi nemashanu magiramu.

Zvinoenderana neAmerican Heart Association, mienzaniso yezvikamu zvinokurudzirwa zvinosanganisira:

• chimedu chimwe chechingwa
• 1/3 mukombe wemupunga
• 1/2 yebhanana
• imwe mbatatisi diki

Izvi zvinoreva kuti pamatanho ezuva nezuva e270 kusvika 390 gramu e carbs, iwe ungangoda kudya 18 kusvika 26 zvikamu zvinokurudzirwa.

Izvo zvakakosha kuti urangarire kuti haazi ese macalorie uye mahydrohydrate gramu akaenzana. Mune mamwe mazwi, kana iwe ukasarudza ma carbs ane hutano pamusoro pe-shuga yakawanda, yakaderera-fiber carbs, zvinobatsira mukugadzirisa hutano hwako hwese.

Matipi uye matipi eakaderera-carb mangwanani

Kana iri yepasi-carb yezviyo iwe yaunoteedzera, dzimwe sarudzo dzako dzakanakisa hadzisi dzinonakidza pamusoro. Edza kuvaita jazzing kumusoro uye kugara wakazara zvizere nekukanda mukati:

• akachekwa maamondi
• nzungu dzakagochwa
• walnut hafu

Mamwe mabhanana zvidimbu, akati wandei emazambiringa akaomeswa kana macraisins, kana mwaka mwaka maabriji anoita zvinonakidza zvinowedzera kune yako mangwanani mbiya yekunaka, asi ivo vanowedzerawo mamwe makabhohaidhiretsi.

Yakadzika-carb toppings inosanganisira:

• chia mbeu
• nzungu nembeu
• flaxseed
• coconut isina kuibva
• cocoa nibs

Zviyo zvinokurumidza kudya kana iwe uri munguva yakaoma, asi usarega zviri nyore zvichikanganisa zvirongwa zvako zvekudya. Sunga yako pantry uye firiji nedzimwe sarudzo dzakaderera-carb.

Edza kufanogadzira yogati yechiGreek parfait neavocado uye mawandnuts mashoma echingwa chemangwanani chiri nyore iwe chaunogona kudya uchienda. Mazai akaomeswa-akaomeswa anoita chisvusvuro chikuru, futi. Iwe unogona kufasha gumi nembiri pamberi.

Imwe inokurumidza, yakaderera-carb sarudzo yemangwanani idiki nzungu uye chimedu chemuchero!

Chii chekutarisa

Kana iwe uchiverenga ma carbs ako, zvakakosha kuti utarise zvinyorwa zvezvikafu zvaunodya. Tarisa izwi rekuti "yakazara makabhohydrate," anosanganisira:

• nzara
• shuga
• faibha

Izvi zvinogona kukubatsira kuti uenzanise huwandu hwema carbs aunodya panguva yega yega yekudya.

Kana iwe uchiverenga makabhohaidhiretsi sechikamu chechirongwa chako chekudya, bvisa huwandu hwese hwefetabha yezvikafu kubva kuhuwandu hwehydrohydrate kuverenga.

Semuenzaniso, kana paine magiramu gumi ezere makabhohaidhiretsi mune chikafu, asi magiramu mashanu ari fiber, iwe uchaverenga magiramu mashanu emakabohydrate. Muviri wako haugaye faibha, saka haukanganise huwandu hweshuga yeropa rako senge mashuga ari nyore.

Kuparadzira carbs ako zvakaenzana mukati mezuva rese kunobatsira kuona kuti muviri wako unogara wakatsiga wesimba kukupa simba mukati mezuva.

Kungoita nekuti iwe uri kutarisa yako carb inodya hazvireve kuti iwe unofanirwa kuvabvisa zvachose kubva pane kwako kudya. Chero chipi zvacho chaunosarudza kuita, tarisa kusanganisa makabhohaidhiretsi ane hutano mazuva ese.

Inonaka mapapiro e carb

Isu takanyora mamwe eanonaka tembiricha yakaderera-carb mabikirwo emangwanani kuti iwe uedze yako yekubika chops pa.

1. Keto Chibage Flakes

Gadzira yako wega yakaderera-carb cereal kumba neichi chidimbu cheKeto Corn Flakes naFatForWeightLoss.

Zvisungo:

• upfu hweamondi
• erythritol
• munyu
• vanilla yakabudiswa
• mvura

2. Yakadzika-Carb Blueberry Pancakes

Bhabibheri mapanikeki anowana yakaderera-carb makeover neichi chidimbu ne tasteaholics.

Zvisungo:

• upfu hweamondi
• almond mukaka
• poda yekubheka
• blueberries
• sinamoni
• hupfu hwekokonati
• kokonati mafuta
• zai
• munyu
• Stevia

3. Mazai akabikwa muavocado

Kungori zvishanu zvakapusa zvigadzirwa zvinogadzira chinonaka, chikafu-chakazara chikafu chamangwanani sarudzo naKupa Recipe.

Zvisungo:

• avocado
• mhiripiri nhema
• kumini
• mazai
• mafuta omuorivhi

4. Kurumidza paleo chiChirungu muffin

MaChirungu muffin ari nyore kugadzira (uye yakaderera-carb kupfuura nakare kose) nerape iyi neRunako uye neFoodie.

Zvisungo:

• apple cider vhiniga
• soda yekubikisa
• hupfu hwekokonati
• zai
• gluten yemahara vanilla mushoma
• uchi kana mvura Stevia
• yakanyungudutswa bota-yakadyiwa bota kana mafuta ekokonati
• isina coconut isina mukaka kana mukaka weamondi

5. Keto French mbiriso zai mazai

Aya maKeto echiFrench Toast Mazai neRunyararo, Rudo uye Yakadzika Carb ndeye yakaderera-carb inotora inonaka inotapira.

Zvisungo:

• soda yekubikisa
• hupfu hwekokonati
• mazai
• akazara-mafuta kirimu chizi
• granular erythritol
• pasi sinamoni
• kirimu inorema
• yakachena vanilla mushoma
• isina-maple manyuchi