14 Fast Foods Za Ku Iya Ci a Lowananan Carb Diet

Wadatacce

• 1. Sub a cikin baho
• 2. KFC gasashen kaji
• 3. Kofi ko shayi tare da cream ko rabi da rabi
• 4. Chipotle salad ko kwano
• 5. Burger-nade da salad
• 6. Panera Bread power din karin kumallo
• 7. Fukafukan Buffalo
• 8. Naman alade ko tsiran alade da kwai
• 9. Sandwich ta Arby ba tare da bun ko burodi ba
• 10. Antipasto salad
• 11. Jirgin karkashin ruwa sau biyu yankakken salad
• 12. Burrito kwano
• 13. Sandwich na karin kumallo na McDonald ba tare da gurasa ba
• 14. Arby's gasashen turkey farmhouse farmhouse
• Layin kasa

Tsayawa kan tsarin cin abinci mara nauyi yayin cin abinci a waje na iya zama da wahala, musamman a gidajen abinci mai saurin abinci.

Wancan ne saboda waɗannan abincin galibi suna dogara ne akan burodi, tortillas, da sauran abubuwa masu girma.

Har yanzu, yawancin gidajen cin abinci masu saurin abinci suna ba da kyawawan zaɓuɓɓuka mara kyau, kuma abubuwa da yawa za a iya sauƙaƙa su sauƙaƙe don dacewa da salon rayuwar ku.

Anan akwai abinci mai dadi guda 14 da zaku iya ci akan ƙananan abincin-carb.

1. Sub a cikin baho

Sandwiches na karkashin ruwa suna da yawa a cikin carbi. Typicalananan yanki yana da aƙalla gram 50 na carbs, yawancinsu daga bun suke.

Yin odar sub a “cikin baho” (a cikin kwano ko akwati), maimakon a kan bun, zai iya adana ku fiye da gram 40 na carbs.

Carb yana ƙidaya don zaɓuɓɓukan sub-in-a-tub na iya zama kamar haka:

• Turkey nono da provolone: 8 grams na carbs, 1 wanda shine fiber
• Babban kulob: Giram 11 na carbi, 2 cikinsu fiber ne
• Kaza salatin: Giram 9 na carbi, 3 daga cikinsu fiber ne
• Kulob din California: Giram 9 na carbi, 4 cikinsu fiber ne

Kodayake kalmar "sub a cikin baho" ta samo asali ne daga Jersey Mike's, kuna iya yin odar abincinku ta wannan hanyar daga kowane kantin sandwich, gami da Subway.

Kawai buƙatar cewa a shirya shi azaman salatin tare da man zaitun da vinegar don ado.

Takaitawa Don rage girman carbi yayin kiyaye furotin mai yawa, yi odar sandwich ɗin da kuka fi so “a cikin baho” ko a matsayin salatin.

2. KFC gasashen kaji

Soyayyen kaza ba lafiyayyen zabi bane. Don masu farawa, kaji yana shan mai da yawa yayin soyawa.

Cutar da mai mai kayan lambu zuwa yanayin zafi mai girma yana haifar da mahadi masu cutarwa waɗanda zasu iya ƙara haɗarin kamuwa da cututtukan zuciya, kansar, da sauran matsalolin lafiya (1, 2).

Bugu da kari, soyayyen kaza na dauke da kimanin gram 8-11 na carbs a kowane yanki mai matsakaiciyar-yanki.

Gasar gasasshiyar kaza ita ce mafi kyawun zaɓi kuma ana samun ta a yawancin Kentucky Fried Chicken (KFC). Kowane yanki na gasasshen kajin KFC yana da ƙasa da gram 1 na carbs.

Game da jita-jita na gefe, koren wake yana ɗauke da gram 2 na carbs mai narkewa kowane aiki kuma kusan shine mafi kyawun zaɓi. Coleslaw na gaba, a gram 10 na carbs mai narkewa.

Danna nan don cikakkun bayanan abinci mai gina jiki don duk zaɓin kaza da ɓangarorin da ake dasu a KFC.

Takaitawa Zaɓi yanki guda 3 na gasasshiyar kaza tare da gefen koren wake don daidaitaccen abincin da ya ƙunshi ƙasa da gram 10 na carbs.

3. Kofi ko shayi tare da cream ko rabi da rabi

Kofi da shayi shaye-shaye ne marasa carbi.

Hakanan suna da yawa a cikin maganin kafeyin, wanda ke ba da fa'idodi masu ban sha'awa.

Caffeine na iya inganta yanayin ku, ƙimar kumburi, da aikin hankali da na jiki (3, 4, 5,).

Idan kuna son madara a cikin kofi na joe, gidajen kofi da wuraren abinci mai saurin abinci galibi suna ba da rabi da rabi. Akwati guda ɗaya yana da kusan gram 0.5 na carbs.

Kirim mai nauyi kusan ba kyauta-carb bane kuma wani lokacin akwai shi. Koyaya, ya ƙunshi kusan adadin kuzari 50 a kowane cokali (15 ml), idan aka kwatanta da adadin kuzari 20 na rabi da rabi.

Wasu gidajen kofi suna ba da waken soya ko madarar almond. Sigogin da ba a daɗin ji na waɗannan maye gurbin madara suna ba da ƙananan carbi a kowane cokali 2 (30 ml).

Takaitawa Idan ka fi son shan kofi da madara ko kirim, nemi rabin da rabi, kirim mai nauyi, ko waken soya ko madarar almond.

4. Chipotle salad ko kwano

Chipotle gidan cin abinci ne mai saurin abinci na Mexico wanda ya shahara sosai.

Mutane da yawa suna ɗauka sun fi lafiya fiye da sauran sarƙoƙi, saboda tana amfani da kayan haɗi masu inganci kuma tana ƙarfafa jindadin dabbobi da ayyukan noma mai ɗorewa.

Har ila yau Chipotle yana da sauƙin ƙirƙirar abinci mara ƙanƙara.

Salatin tare da nama ko kaza, gasasshen kayan lambu, da guacamole ya ƙunshi gram 14 na jimillar carbi, 8 daga cikinsu fiber ne.

Hakanan wannan abincin yana samar da kimanin gram 30 na furotin mai inganci.

Babban furotin da cin fiber za su iya ƙara yawan samarwar ku na hanjin hanjin peptide YY (PYY) da cholecystokinin (CCK), wanda ke gaya wa kwakwalwar ku kun koshi kuma yana taimakawa hana cin abinci fiye da kima (7,).

Kodayake ana samun vinaigrette, yawancin kayan guacamole da salsa suna sanya sanya salad ba dole ba.

Bugu da ƙari, Chipotle yana da mai ba da lissafin abinci mai gina jiki na kan layi wanda zai ba ku damar ganin ainihin abin da ke cikin abincin ku.

Takaitawa Zaɓi salatin tare da nama, kayan lambu, salsa, da guacamole don abinci mai gamsarwa tare da gram 6 na carbs mai narkewa.

5. Burger-nade da salad

Burger mara bunless wanda aka nannade cikin letas shine daidaitaccen carb, abincin abinci mai sauri. Yana da yawa a cikin furotin, da gaske babu kyauta ga carb, kuma ana samun sa a duk wuraren buda-burodi masu saurin abinci.

Zaka iya kara kirkirar burger naka ta hanyar kara wadannan kayan kara-carb ko kari, ya danganta da samu da fifikon mutum:

• Cuku: Kasa da gram 1 na carbi a kowane yanki
• Naman alade: Kasa da gram 1 na carbi a kowane yanki
• Mustard: Kasa da gram 1 na carbi a kowane tablespoon
• Mayo: Kasa da gram 1 na carbi a kowane tablespoon
• Albasa: 1 gram na carbin narkewa a kowane yanki
• Tumatir: Kasa da gram 1 na carbs mai narkewa a kowane yanki
• Guacamole: 3 grams na carbs mai narkewa a cikin kofin 1/4 (gram 60)

Takaitawa Yourara burger ɗin bunless tare da kayan ƙanshi da ƙarin tops don ƙara dandano yayin rage cin abincin.

6. Panera Bread power din karin kumallo

Gurasar Panera ita ce gidan cin abinci mai salon-kafe da ke nuna sandwiches, kek, miya, salad, da kofi.

Yawancin kayan karin kumallo suna da yawa a carbs. Koyaya, zaɓuɓɓuka biyu daga menu suna aiki da kyau don cin abincin safe mara nauyi.

Powerarfin Breakfast Egg Bowl tare da yankin nama yana da nama, tumatir, avocado, da ƙwai 2. Yana bayar da gram 5 na carbs da gram 20 na furotin.

Brearfin Breakfast Egg White Bowl tare da Turkiyya ya ƙunshi farin kwai, alayyafo, barkono mai ƙararrawa, da basil na gram 7 na carbi da gram 25 na furotin.

Farawa da karin kumallo mai ƙoshin furotin yana inganta jin ƙoshin abinci da rage ƙoshin abinci ta rage matakan yunwar hormone ghrelin (,).

Takaitawa Zaɓi abincin kumallo mai ƙwai tare da nama da kayan lambu a Panera Bread don rage cin abincin kaɗan da kuma sarrafa matakan yunwa.

7. Fukafukan Buffalo

Fuka-fukan Buffalo suna da daɗi kuma suna da daɗin ci.

Hakanan suna iya zama zaɓin ƙaramin-carb a wuraren pizza da sandunan wasanni, gwargwadon yadda aka shirya su.

A al'adance, ana rufe fukafukan bauna a cikin jan miya mai yaji wanda aka yi shi da ruwan hoda da barkono mai zafi ja.

Umurnin waɗannan fuka-fukan buffalo yawanci yana da gram 0-3 na carbs a kowane aiki.

Ya bambanta, sauran biredi na iya ƙara adadi mai yawa na carbs, musamman nau'ikan mai daɗi, kamar su barbecue, teriyaki, da duk wani abu da aka yi da zuma.

Wasu lokuta fuka-fukan suna burodi ko bugawa da soyayyen, wanda yake galibi ga fukafukai marasa ƙashi. Sabili da haka, tabbatar da tambayar yadda ake yin fuka-fuki kuma tsara naku ba tare da biredi ko batter ba.

Hakanan ana amfani da fuka-fukan Buffalo tare da karas, seleri, da sutturar ranch.

Kodayake sun fi girma a cikin carbi fiye da sauran kayan lambu da yawa, karas suna da kyau a ci a ƙananan ƙananan. Rabin rabin kofi (gram 60) na yatsun karas ya ƙunshi kusan gram 5 na ragaggen carbs.

Takaitawa Zaɓi fuka-fukan bauna wanda ba burodi tare da miya na gargajiya, seleri, da strian rotan karas ɗin don ƙirƙirar abinci tare da ƙasa da gram 10 na raga mai raga.

8. Naman alade ko tsiran alade da kwai

Wani lokaci zaɓi mafi sauƙi na karin kumallo na iya zama mafi daɗi, kamar naman alade ko tsiran alade da ƙwai.

Wannan haɗin karin kumallo na gargajiya ana samun shi a mafi yawancin gidajen abinci mai sauri kuma yana ƙunshe da ƙaramin adadin carbi.

Abin da ya fi haka, ƙwai na iya taimaka maka cike da gamsuwa har tsawon awanni (,).

A wani binciken da aka yi game da 'yan mata masu kiba, cin tsiran alade da ƙwai don karin kumallo ya taimaka wajen rage ci.

Hakanan ya saukar da sukarin jini da insulin yayin rage cin kalori a abincin rana, idan aka kwatanta da mai ƙarancin furotin, karin kumallo mafi girma ().

Koyaya, naman alade da aka warke ana sarrafa kayan nama, waɗanda aka alakanta da haɗarin kamuwa da cututtukan zuciya da kansar (,).

Saboda wannan, yawancin masana kiwon lafiya suna ba da shawara game da yawan cin waɗannan abinci.

Takaitawa Naman alade ko tsiran alade tare da ƙwai yana ba da ƙananan ƙwayoyi, yana rage yunwa, kuma yana taimaka muku jin ƙoshin awowi. Har yanzu, rage cin naman da aka sarrafa, saboda suna da alaƙa da haɗarin cututtukan zuciya da ciwon daji.

9. Sandwich ta Arby ba tare da bun ko burodi ba

Arby's shine ɗayan manyan sarƙar sandwich mafi sauri a cikin Amurka.

Kodayake Roast Beef Classic shine asalinsa kuma sanannen abu ne, Arby's yana da wasu zaɓuɓɓuka da yawa, gami da ƙyama, nama, naman alade, kaza, da turkey.

Kowane ɗayan waɗannan ana iya yin oda ba tare da burodi don ɗanɗano mai ɗan ƙaramin abinci mai ɗaci ba, mai cike da furotin.

Gidan yanar gizon kamfanin yana ba da kalkuleta na abinci mai gina jiki, don haka zaku iya tsara umarnin ku don kiyaye carbi a cikin kewayonku.

Misali, zaka iya zaba Brisket na Smokehouse tare da Gouda cuku, miya, da kuma gefen salad don gram 5 na carbs mai narkewa da gram 32 na furotin.

Takaitawa Yi amfani da kalkuleta mai ƙididdigar abinci mai gina jiki don gina abinci mai ƙoshin gina jiki a cikin keɓaɓɓen carb ɗin ku.

10. Antipasto salad

Gidajen abinci na Italiyanci masu saurin abinci sanannu ne sanannnu don manyan-carb abinci kamar pizza, taliya, da ƙarami.

Salatin Antipasto yana ba da zaɓi mai ɗanɗano, mai ɗan ƙaramin carbi.

Wannan salad din a al'adance ana amfani da ita azaman abin ci, wanda ya ƙunshi nama iri-iri, cuku, zaitun, da kayan marmarin da aka saka da kayan miya na man zaitun. Koyaya, ana iya yin odarsa a cikin babban rabo azaman mai shiga.

Girman girman salatin antipasto yana da wadataccen furotin kuma ya ƙunshi ƙasa da gram 10 na carbs ɗin narkewa.

Takaitawa Zaɓi salatin antipasto don cikewa, ƙaramin abincin carb a gidan abinci mai abinci mai sauri na Italiyanci.

11. Jirgin karkashin ruwa sau biyu yankakken salad

Jirgin karkashin kasa shine shahararren kantin sayar da sanwic mai sauri a duniya.

A cikin 'yan shekarun nan, sarkar tana bayar da yankakken salati waɗanda za a iya daidaita su tare da furotin da kayan lambu da kuka zaɓa.

Ofayan mafi gamsarwa da zaɓuɓɓuka masu gina jiki shine Salatin Zaɓaɓɓen Kaza mai Sau biyu tare da Avocado. Ya ƙunshi gram 10 na jimillar carbi, 4 cikinsu fiber ne, haɗe da giram 36 mai girma.

Avocados suna da wadataccen lafiya mai wadataccen mai da zaƙi. Cin su a abincin rana na iya ma haifar da rage cin kalori a abincinku na gaba (,).

Jerin Salatin na Subway, tare da cikakken abinci mai gina jiki, za'a iya samun su anan.

Takaitawa Yi odar salatin tare da nama guda biyu, kayan lambu, da avocados don abinci mai ɗanɗano da gamsarwa.

12. Burrito kwano

Mutane da yawa suna ɗaukar burritos a matsayin abincin da aka fi so.

Yawanci suna dauke da nama, kayan lambu, shinkafa, da wake da aka nannade cikin babban garin na tortilla. Wannan yana haifar da abinci wanda zai iya ɗaukar fiye da gram 100 na carbs a sauƙaƙe.

Koyaya, kusan kowane gidan cin abinci na Meziko yana baka damar barin abubuwan cin nama da sauran kayan masarufi.

An san wannan da ƙarancin burrito ko "bare" burrito.

Wani kwano na burrito wanda aka yi shi da nama, gasashen albasa, barkono mai ƙararrawa, da salsa abinci ne mai daɗi da gamsarwa wanda ke samar da ƙasa da gram 10 na carbs ɗin narkewa.

Takaitawa Zabi burrito tasa ko “barewa” burrito don babban ƙanshin burrito na gargajiya tare da ƙananan carbi.

13. Sandwich na karin kumallo na McDonald ba tare da gurasa ba

McDonald's shine sanannen sarkar abinci mai sauri a duniya, tare da fiye da gidajen abinci 36,000 a duk duniya har zuwa shekarar 2018.

Kodayake an fi saninsa da burgers kamar Big Mac da Quarter Pounder, Kwai McMuffin da Sausage McMuffin sandwiches ɗin karin kumallo ma shahararre ne.

Waɗannan abubuwan karin kumallo sun ƙunshi muffin Ingilishi tare da kwai ɗaya, yanki cuku na Amurka, da naman alade ko tsiran alade.

Kowane sandwich ya ƙunshi gram 29 na carbs. Koyaya, yin odar ɗayan waɗannan abubuwa ba tare da muffin ba zai rage abun cikin carbi zuwa gram 2 ko ƙasa da haka.

Har ila yau, yana da kyau a ba da odar sandwiches guda 2 masu ƙananan-carb, saboda kowane ɗayan zai samar da kusan gram 12 na furotin ne kawai.

Takaitawa A McDonald's, yi oda 2 Kwai ko Sausage McMuffins ba tare da burodin don abinci mai gamsarwa tare da gram 4 ko ƙasa da carbi da kuma gram 24 na furotin.

14. Arby's gasashen turkey farmhouse farmhouse

Kamar yadda aka fada a sama, yin odar sandwich na bun-less Arby babban zaɓi ne mai ƙananan-carb.

Allyari ga haka, Arby’s yana ba da Salatin astan Ruwa na Turkiya wanda ke ƙunshe da gasasshiyar turkey, naman alade, cuku, ganyayyun ganye, da tumatir.

Ya ƙunshi kawai gram 8 na carbs, 2 daga cikinsu fiber ne, tare da gram 22 na furotin.

Kawai ka tabbata kada ka rikita shi da Salatin Gidan Kaza na Crispy, wanda ya hada da kaza da aka toya kuma an soya. Ya tattara gram 26 na jimlar carbi.

Takaitawa Zaɓi Salatin Gidan Roarya na astarya na Arby na Roast Turkey don ban sha'awa mai ban sha'awa na dandano da laushi tare da gram 6 na carbs mai narkewa.

Layin kasa

Ko da idan kawai kuna ganin abubuwa ne masu ɗorewa a menu, ana iya ƙirƙirar ɗan ƙaramin abinci mai ƙarancin abinci a mafi yawancin gidajen abinci mai saurin-sauri ta hanyar sauƙaƙa sauyawa.

Kodayake abinci mai sauri ba shi da lafiya kamar abincin da za ku iya shirya a gida, yana da kyau ku san abin da za ku yi oda idan dai shi ne kawai zaɓinku.