Vuka uvuke ekuseni bese uhlola ushukela wegazi lakho ukuthola ukuthi liphakeme futhi awukwazi ukuthi kungani? Uyihlola futhi futhi uqinisekise ukuthi uphakeme, kodwa ungabonakali ukuthola ukuthi kungani? Mhlawumbe lokho okudlayo kwakuqukethe ama-carbohydrate amaningi kunokuba ucabange. Izithako ze-Recipe ezifana ne-condiments, ama-sauces, izinhlanzi zesinkwa nokugqoka kungenzeka zibe nomthombo ofihliwe wama-carbohydrate.
Ngaphezu kwalokho, iziphuzo ezithile zingaqukatha ama-carbohydrate emvelo noma ushukela owenezelwe kuye ngokuthi zilungele kanjani. Lapho upheka, uthenga noma uhleleka, uhlose ukufunda amalebula (uma ayatholakala) ukuthola imithombo yamakhemikhalididi. Ngenxa yokuthi ilebula ingase ingatholakali, kubalulekile ukuba i- carbohydrate savvy .
Izinhlobo ezilandelayo zokudla kanye nokudla kungaqukatha imithombo efihliwe yama-carbohydrate.
Ukudla Okungenamsoco Namafutha Aphansi
Ucabanga ngokuthenga ibhotela le-fatan ephansi noma ukugqoka isaladi? Ungase ufune ukucabanga futhi. Ngokuvamile, amafutha ashintshwa ushukela. U-Kristy Del Coro, isondlo sokudla okunomsoco uthi, "Uma ususa amafutha, ama-fillers, ngokuvamile ashukela, athengiswa endaweni yawo ukuze azuze umlomo futhi afake ukunambitheka." Ukuguqula amafutha, ikakhulukazi amafutha enempilo enempilo cishe akuwona umbono omuhle, hhayi kuphela ngenxa yokushukela kwegazi kepha impilo yenhliziyo. Eqinisweni, Izinkombandlela ZikaMidloli Zama-2015 ZamaMelika zithi ukunciphisa amafutha angamafutha (ukubeka inani lamafutha ngama-carbohydrates) alinciphisi isifo senhliziyo, kanti ubufakazi obunamandla futhi obungaguquguquki bubonisa ukuthi ukushintsha amafutha agcwele ngamafutha we-polyunsaturated kunciphisa ingozi yemicimbi ye-cardiovascular and coronary ukufa.
Izinto ezingenalutho kanye nezinto ezithile zokudla eziphansi (lokhu akubandakanyi ubisi olunamafutha aphansi) njengebhola le-fatan eliphansi, lingase libe nama-carbohydrate amaningi. Esikhundleni sokuthenga i-fat fat version, yidla inguqulo egcwele yamafutha futhi ugcine izingxenye zakho zilawulwa. Ukudla okunamafutha enempilo enempilo njenge-nut butters nama-bases yokugqoka ukugqoka kuhle kuwe ngokulinganisela; bangaba nemiphumela emihle nge-cholesterol.
Ama-Sauces
Ama-sauces amaningi nama-gravies aqukethe ufulawa noma ushukela wokunambitheka okuneziwe nokuthungwa. Qinisekisa ukuthi ufunda ilebula njalo. Uma kunokwenzeka, gwema izinsalela ezifakwe emanzini noma okusemathinini noma ama-gravies njengoba lokhu kudla kudala ngokwe-sodium okungakhuphula umfutho wegazi.
Ama-Condiments
Ama-condiments asetshenziselwa ukwengeza ukunambitheka ekudleni. Siphonsa, sithela futhi sishaye ama-sandwich, isinkwa, nezinye izinto zokudla, kodwa sivame ukukhohlwa ukuzifaka emagcini-hadedi kanye nesabelo sekhalori. Uma isetshenziswe ngokulinganisela, ama-condiments ahle. Kodwa uma ungaqapheli ingxenye futhi usebenzise usayizi, amakholori, ushukela, nama-carbohydrate angafaka ngokushesha. Qinisekisa ukuthi ulinganisa ama-condiments akho nelebuli funda izibalo ezinembile ze-carbohydrate.
I-Sugar Free noma Akukho Ukudla Okungeziwe Okungeziwe
Abantu abaningi bacabanga ukuthi ushukela ukhululekile futhi akukho okushukela okungeziwe okudla ngeke kuthinte ushukela wegazi. Lokhu akusiyo njalo indaba. I-Sugar mahhala futhi akukho izinto zokudla ezingasetshenziselwa ushukela kungenzeka zinezinhlamvu ze-carbohydrate, ikakhulukazi amaswidi afakwa ngobisi noma ufulawa. Qiniseka ukuthi ufunda amalebula njalo.
Ukudla Okuhlaselwa Noma Okuthosiwe
Izinto zokudla ezinjengezinkukhu zezinkukhu, isitshalo seqanda seParmesan, nezinkukhu zezinkukhu, ukubiza amagama ambalwa atshwa noma agonywe ngofulawa ngaphambi kokupheka.
Ukukhula nokugaya kubhekwa njengesitashi futhi ngaleyo ndlela kuqukethe ama-carbohydrate engeziwe.
Ukukopela Ishidi Lemithombo Ye-Carbohydrate Efihliwe
- I-sauce ye-Barbecue : ~ 9 g we-carbohydrate ngezipuni ezimbili
- I-Ketchup : ~ 4 g we-carbohydrate ku-isipuni esingu-1
- I-salsa : ~ 3 g we-carbohydrate ku-isipuni esingu-1
- Utamatisi sauce : ~ 7 g we-carbohydrate ngo-1/2 indebe
- I-pudding ye-pudding ye-Sugar mahhala : ~ 13 g we-carbohydrate
- Isiraphu yama-maple e-Sugar yamahhala : ~ 12 g ama-carbohydrate e-1/4 indebe
- I-jelly ye-Sugar mahhala : ~ 5 g we-carbohydrate ku-isipuni esingu-1
- I-Fat mahhala isaladi yokugqoka : ~ 7 g carbohydrate ku-2 wezipuni
- Ibhotela le-fatan fat-fat : ~ 8 g carbohydrate ku-1 Tablespoon
- I-Sugar free sugar bar (ushokoledi) : ~ 18 g we-carbohydrate kuye ngokuthi ibha (bheka ilebuli ukucacisa ukubalwa okunembile kwe-carbohydrate)
- Akukho ushukela owenezela i-ayisikhilimu : ~ 13 g ama-carbohydrate ngo-1/2 indebe
- I-low-fat latte : ~ 15 g carbohydrate ngo-12 oz
- Ubisi lwe-vanilla ubisi : ~ 10 g we-carbohydrate e-1 indebe
- Amanzi kakhukhunathi : ~ 9 g carbohydrate ngo-8 oz
- Isinkwa senkukhu esinkwa : ~ 10 g carbohydrate ku-1 3oz piece
- I-gravy : ~ 6 g we-carbohydate ku-1/2 indebe yokukhonza
- Ukhilimu ukhilimu omuncu : ~ 18 g ngayinye ngayinye
> Imithombo:
> Umbiko wezesayensi weKomidi eliPhakamiso lezinkombandlela zezinsuku zika 2015.