Carbohydrate muBrown, Muchena, uye Rice Rice: Yakanaka vs. Yakashata Carbs

Zvemukati

• Huwandu hwe carbs mupunga
• Mucheka mutsvuku
• Mucheka muchena
• Sadza remusango
• Risi dema
• Mucheka mutsvuku
• Yakanaka vs. yakaipa carbs
• Yakadzika-carb mupunga sarudzo
• Kutora

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

Mhedziso

Kune makumi mashanu nemaviri magiramu e carbs mune imwe kapu yeiyo yakareba-tsanga yakabikwa, nepo iyo yakafanana yakabikwa, yakafumiswa-tsanga-tsanga ine anenge 53 magiramu e carbs. Kune rimwe divi, yakabikwa ine chete magiramu makumi matatu nemashanu e carbs, ichiita imwe yesarudzo dzakanakisa kana iwe uchida kudzikisa kudya kwako kwe carb.

Huwandu hwe carbs mupunga

Mucheka mutsvuku

Yese carbs: 52 gramu (imwe kapu, yakareba-tsanga yakabikwa mupunga)

Mupunga weBrown ndiyo yekuenda kumupunga mune mamwe madenderedzwa ezvikafu zvine hutano sezvo ichifungidzirwa kuti ine hutano. Mupunga webrown chibage chakazara uye une fiber yakawanda kudarika mupunga muchena. Ichowo chikuru sosi yemagnesium uye selenium. Zvinogona kubatsira kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga, cholesterol yakaderera, uye kuita huremu hwemuviri hwakanaka. Zvichienderana nerudzi, inogona kuravira nzungu, kunhuwirira, kana kutapira.

Mucheka muchena

Yese carbs: 53 gramu (imwe kapu, tsanga-tsanga, yakabikwa)

Mucheka muchena ndiyo mhando inozivikanwa kwazvo yemupunga uye inogona kunge iri iyo inonyanya kushandiswa. Iyo yekugadzirisa chena mupunga inoenda inoipedza iyo yeimwe yayo fiber, vhitamini, uye zvicherwa. Asi mamwe marudzi emupunga chena anowedzerwa nemimwe michero. Icho chichiri chisarudzo chakakurumbira kudarika bhodhi.

Sadza remusango

Yese carbs: 35 gramu (imwe kapu, yakabikwa)

Sadza remusango iri zviyo zvemhando ina dzakasiyana dzehuswa. Kunyangwe nehunyanzvi isiri mupunga, inowanzo kunzi imwe yezvinangwa zvinoshanda. Kugadzirwa kwaro kutsva kune ivhu, nutty kunhuhwirira iyo vazhinji vanowana ichifadza. Sadza remusango zvakare rakapfuma muzvinovaka muviri uye antioxidants.

Risi dema

Yese carbs: 34 gramu (kapu imwe, yakabikwa)

Risi dema rine rakasarudzika dhizaini uye dzimwe nguva rinotendeuka repepuru kana rabikwa. Iyo izere nefibre uye ine iron, protein, uye antioxidants. Inowanzo shandiswa mumadhishi e dessert nekuti mamwe marudzi anotapira zvishoma. Unogona kuyedza kushandisa mupunga mutema mune dzakasiyana ndiro.

Mucheka mutsvuku

Yese carbs: 45 gramu (imwe kapu, yakabikwa)

Risi tsvuku ndeimwe sarudzo ine hutano iyo zvakare ine yakawanda fiber. Vanhu vazhinji vanonakidzwa nekuravira kweiyo nutty uye chewy mameseji. Nekudaro, iko kunhuhwirira kwemupunga mutsvuku kunogona kuve kwakaomarara. Iwe unogona kuwana ruvara rwayo kunaka kwekusimudzira kune mamwe madhishi.

Mhando dzakasiyana dzemupunga dzinogona kufanana mumukati mecarb, asi zvakasiyana zvakanyanya mune zvemukati zvemukati. Mucheka muchena ndiwo unovaka muviri zvishoma nekuti kuugadzira kunoitora iyo fiber, mavitamini, uye zvicherwa.

Yakanaka vs. yakaipa carbs

Edza kutora carbs ako kubva kune ese ezviyo sosi senge shava kana sango mupunga, ayo ese ari maviri ane hutano fiber. Zvakakoshawo kuti uve nechokwadi chekuti uri kudya huwandu hwakaringana hwe carbs zuva nezuva.

Iyo Mayo Clinic inokurudzira kuti iwe uwane pakati pe 225 ne 325 gramu yemakabohydrate zuva rega rega. Izvi zvinofanirwa kuita ingangoita makumi mashanu neshanu kusvika makumi matanhatu muzana ezviuru zvemazana ako ezuva nezuva uye zvinofanirwa kudyiwa zuva rese. Nguva dzose edza kuita sarudzo dzinovaka kana zvasvika kune carbs, sezvo ivo vasina kuenzana.

Carbs chikamu chakakosha chekudya kwako kwemazuva ese, asi mamwe ma carbs ari nani pane mamwe. Zvakanakisisa kuti utore ma carbs ako ezuva nezuva kubva kune-fiber-pfuma masosi pazvinogoneka

Yakadzika-carb mupunga sarudzo

Iwe unoda iko kugadzirwa kwemupunga asi uchida kushandisa chinotsiva chemupunga nema carbs mashoma? Iwe unogona nekugadzira mupunga kubva kuholiflower kana broccoli. Iwe unogona zvakare kushandisa koniac, inova yeAsia midzi miriwo. Izvi zvinozivikanwa seShirataki mupunga.

Nepo iwe uchikwanisa kutenga yakaderera-carb mupunga vanotsiva pane zvimwe zvakasarudzika zvekudya zvitoro nemagirosari, iwe ungangoda kufunga kuzviita wega wega. Kuzviita zviri nyore.

• Chop yemuriwo wesarudzo yako kuisa muchikafu processor
• Pulse mune processor yekudya kusvika iwe wawana zvaunoda kusagadzikana
• Unogona kuiisa mu microwave kwemaminetsi mashoma kana kubika pachitofu. Iwe ungangoda kuibika iyo kwenguva ipfupi kuti uchengete imwe yeiyo yakasviba crunch.

Muriwo wakaita seholiflower, broccoli, uye koniac zvakanaka zvinotsiva kana iwe uri kutsvaga kutsiva mupunga nema carbs mashoma. Iwe unogona kuteedzera iko kwemupunga nekucheka iyi miriwo muchirongwa chekudya.

Kutora

Sezvo nezvakawanda zvinhu muhupenyu, kuenzanisa uye kuenzanisa ndizvo zvakakosha. Ita kuti ive pfungwa yekubatanidza mupunga nezvakasiyana zvinovaka muviri, zvine hutano zvekudya. Ive neshuwa yekuganhurira yako chikamu kune imwe kapu yemupunga pakudya. Inofanira kungoita chikamu chechitatu kana chechina chekudya kwako.

Zvakanakisa mupunga unofanirwa kuve wakabatana nemiriwo uye mapuroteni akaonda. Iishandise sedivi dhishi kana mumasobho kana casseroles. Bharuki mupunga unogona kukubatsira kuti unzwe kuzere kuitira kuti usange uchishuvira chimwe chikafu nekukurumidza. Uyezve, inogona kukupa iwe simba raunoda kuti upfuure nezuva rako.