Uze uvuke ekuseni kwaye uvavanye ishukela lakho legazi ukuze ubone ukuba liphezulu kwaye awukwazi ukuba kutheni? Uyakukhangela kwakhona kwaye uqinisekise ukuba uphakeme, kodwa ungabonakali ukuba ufumanisa ukuba kutheni? Mhlawumbi into oyityayo yayiqulethe i- carbohydrates engaphezulu kunokuba ucinge. Izithako zeRipipe ezifana ne-condiments, i-sauces, izambatho zezonka kunye nokugqoka zingabinemithombo efihliweyo ye-carbohydrate.
Ukongezelela, iziyobisi ezithile ziqulethe i-carbohydrate yemvelo okanye i-sugars eyongeziweyo kuxhomekeke kwindlela ekulungele ngayo. Xa upheka, uthengisa okanye ulayele, jolise ukufunda iilebhile (xa zikhona) ukuchonga imithombo ye-carbohydrates. Ngenxa yokuba iilebula ayinakufumaneka, kubalulekile ukuba i- carbohydrat savvy .
Iintlobo zokutya ezilandelayo kunye nokutya kunokufumana imithombo efihliweyo ye-carbohydrate.
Ukutya okungekho mafutha kunye nee-Fat Foods
Ucinga ngokuthenga i-bhotela yamancinci okanye i-salad-dressing dressing? Ufuna ukucinga kwakhona. Ngokuqhelekileyo, i-fat oil ithathelwa yitshukela. U-Kristy Del Coro, umdla wokutya odlayo uthi, "Xa uthabatha amanqatha, iifom, eziqhelekileyo ngendlela yeswekile, zongezwa kwindawo yayo ukuze ziveze umlomo kwaye zonge i-flavour." Ukutshintshwa kwamanqatha, ngokukodwa i-fat-healthy healthy isingcamango, kungekhona nje ngenxa yomshukela wegazi kodwa kwimpilo yentliziyo. Enyanisweni, izikhokelo zeDetary 2015 zakwaMelika zithi ukunciphisa amanqwanqwa amaninzi (ukutshintsha i-fat total with all carbohydrate) ayinciphisi umngcipheko wesifo se-cardiovascular disease, kanti ubungqina obuqinileyo nobungqinelanayo bubonisa ukuba ukutshintshwa kwamafutha amaninzi kunye namafutha e-polyunsaturated kunciphisa umngcipheko weemeko zenhliziyo kunye ne-coronary ukufa.
Izinto ezingenalo mafutha kunye nezinto ezithile zokutya ezinamafutha aphantsi (oku akubandakanyi ubisi oluncinci lwe-fat) njenge-fat fat fatan e-fat, ingaba ne-carbohydrates engaphezulu. Endaweni yokuthenga i-fat fat version, yidla i-fat full version kwaye ugcine izicwangciso zakho zilawulwa. Ukutya okuqulethe intliziyo enempilo enempilo njengama-nutters nut kunye nokugqoka i-oli ekulungeleyo ngokumodareyitha; banokuba nemiphumo emihle kwi-cholesterol.
AmaSauces
Uninzi lwamasiki kunye nama-gravies aququze umgubo okanye iswekile ukunambitheka kunye nokuthungwa. Qiniseka ukuba uhlala ufunda iilebula. Xa kunokwenzeka, thintela i-sauces okanye i-graven yamathinki okanye i-graven njengamaphepha okutya njengesiqhamo esidala kwi-sodium enokunyusa uxinzelelo lwegazi.
ICondiments
Iidonti zisetyenziselwa ukongeza ukunambitheka kokutya. Siyazidibanisa, sithulule kwaye sinear condiments kwiisantikiti, isonka, kunye nezinye izinto zokutya, kodwa sihlala sikhohlwa ukuba zibaxhomekeke kwi-carbohydrate kunye nesabelo sekhalori. Xa zisetyenziselwa ukumodareyitha, i-condiments ilungile. Kodwa ukuba awuyikunyamekela ingqalelo kwinqanaba kwaye usebenze ubungakanani, iikhalori, ushukela, kunye ne-carbohydrate unokuzongeza ngokukhawuleza. Qinisekisa ukulinganisa iidididi zakho kunye nelebula ezifunyenweyo kwiibali ze-carbohydrate ezichanileyo.
I-Sugar Simahla okanye Akukho I-Sugar Food Added
Abantu abaninzi bacinga ukuba ushukela ukhululekile kwaye akukho ushukela olongezelelweyo ukutya akuyi kuchaphazela iswekile yegazi. Oku akunjalo ngaso sonke isikhathi. I-Sugar ekhululekile kwaye akukho ishukela eyongeziweyo izinto zokutya zisenakho i-carbohydrates, ingakumbi iipesele ezenziwe ngobisi okanye ngomgubo. Qinisekisa ukuba uhlala ufunda iilebula.
Ukutya okuxhatshazwayo okanye othosiweyo
Izinto zokutya ezinjengeenkukhu zeenkukhu, isitshalo seqanda seParmesan, kunye namaphiko enkukhu, ukubiza ezimbalwa zizonkwa okanye zihlanjwe ngomgubo ngaphambi kokupheka.
Ukukhula kunye nokutya kuthethwa njenge-starch kwaye ngoko iqukethe i-carbohydrate eyongeziweyo.
Ikopi yokuCima iMithombo yeCarbohydrate efihliweyo
- I-barbecue sauce : ~ 9 g ye-carbohydrate kwi-2 tablespoons
- I-Ketchup : ~ 4 g ye-carbohydrate kwi-tablespoon eyi-1
- I-Salsa : ~ 3 g ye-carbohydrate kwisitya se-1
- I-tomato sauce : ~ 7 g i-carbohydrate kwi 1/2 indebe
- I-Sugar ezamahala pudding snack : ~ 13 g i-carbohydrate
- I-Sugar ezamahala maple isiraphu : ~ 12 g i-carbohydrate kwi 1/4 indebe
- I-sugar jelly ezamahala : ~ 5 g i-carbohydrate kwi-tablespoon eyi-1
- I-Fat ezamahala dress dressing : ~ 7 g i-carbohydrate kwi-2 tablespoons
- Ibhotela ye-fatan fat-fat : ~ 8 g i-carbohydrate kwi-1 Tablespoon
- I-Sugar ezamahala i-candy bar (i-chocolate) : ~ 18 g i-carbohydrate ngokuxhomekeka kwibhar (jonga iilebula ukucacisa inani elichanekileyo likarhydrate)
- Isishukela songeze ice cream : ~ 13 g i-carbohydrate kwi 1/2 indebe
- I-fat-latte ephantsi : ~ 15 g i-carbohydrate kwi-12 oz
- Ubisi lwe-vanilla ubisi : ~ 10 g i-carbohydrate kwi-1 indebe
- Amanzi eKonon : ~ 9 g i-carbohydrate kwi-8 oz
- I-breadlet cutlet : I-10 g carbohydrate kwi-1 3oz piece
- I-gravy : ~ 6 g ye-carbohydate kwi 1/2 cup cup
- I-Fat ukhilimu omuncu omuncu : ~ 18 g nganye ngekomityhi ye-1/2
> Imithombo:
Iingxelo zeSayensi zeKomiti yeeNkcazo zeZikhokelo zeZidlo zika-2015.