Mafi Kyawun ereananan Carb Cereal

Wadatacce

• Contentananan abun ciki na carb
• Cheerios
• Alkama
• Musamman K Asalin
• Annie's Organic Frosted Oat Flakes (Annie ta Orarƙashin Farƙashin Oasa
• Matsakaiciyar carb abun ciki
• Mafi girman abun cikin carb
• Me yasa jiki yake buƙatar carbi?
• Carbi nawa ya kamata ku ci?
• Nasihu da dabaru don karin kumallo mai ƙananan-carb
• Abin da za a nema
• Abincin girke-girke mai ɗanɗano

Bayani

Abincin da ya fi sauƙi don shirya lokacin da kuke ƙoƙarin kallon carbohydrates ya zama karin kumallo. Kuma hatsi yana da wuya a tsayayya. Mai sauƙi, mai sauri, da cikawa, wa yake so ya ba da wannan kwanon na Cheerios?

Abun takaici, mafi yawan sanannun samfuran suna da gram 20 na carbs a kowane aiki, ko sama da haka. Cire waɗannan idan kuna son ci gaba da shirin abincinku da ƙarfi.

Bayanin abun da ke cikin carb ya kasance mai ladabi da s. Bayanin da aka bayar bazai iya nuna ƙimar hidimar da aka ba da alama ba.

Don takamaiman bayani game da yawan masu bautarwa don nau'ikan hatsin da kuka fi so, da fatan za a duba takamaiman takamaiman abincin abincin kamar yadda girmansu yake iya bambanta.

Contentananan abun ciki na carb

Yawancin hatsi masu ƙananan ƙwayoyi ba su da ƙasa sosai a cikin carbohydrates. Hatsi ya ƙunshi yawancin hatsi, kuma hatsi carbi ne. Koyaya, wasu hatsi suna ƙasa da carbi fiye da wasu. Wadanda zaku iya gani a yawancin shagunan kayan abinci tare da abubuwan da ke cikin kasan sun hada da:

Cheerios

Cheerios yana da kusan gram 20,50 na carbohydrates a kowace kofi 1 mai hidimtawa. Hakanan basu da kyauta ga wadanda ke kallon cin abincin su.

Alkama

Olan farin ciki amma mai kyau, Wheaties ya kasance tun 1922.Hakanan basu da ƙarancin carbohydrates idan aka kwatanta da hatsi da yawa, suna shigowa a gram 23 cikin ¾-cup suna aiki.

Musamman K Asalin

A gram 22.75 na carbohydrates a kowane kofi, hatsi na Kellogg na Musamman K shine zaɓi mai ƙarancin-carb.

Annie's Organic Frosted Oat Flakes (Annie ta Orarƙashin Farƙashin Oasa

Wannan kwayoyin, karamin-carb, hatsi mara kyauta yana shahara tare da yara da manya. Abincin cup-cup yana dauke da kusan gram 27 na carbohydrates, wanda shine kusan kashi 9 cikin ɗari na ƙimar ku na yau da kullun.

Lura cewa wasu masana'antun hatsi suna da girman girman kofi 1, yayin da wasu suke amfani da girman adadin kofi uku. Idan kun tsaya kan girman adadin da aka ba da shawara, babu wani dalili da ba za ku iya jin daɗin kwano ko biyu daga waɗannan mafi kyawun zaɓin hatsi a mako ba.

Bari mu kalli abubuwan da ke cikin carb na wasu shahararrun nau'ikan hatsi.

Matsakaiciyar carb abun ciki

Waɗannan suna da wayo! Wasu hatsi suna kama da mafi kyawun zaɓuɓɓuka saboda an yi su ne daga cikakkun hatsi, amma har yanzu da yawa suna da yawa sosai. Waɗannan hatsin sun faɗa cikin rukunin matsakaiciyar abun ciki:

• Kashi GoLean (gram 32 a kofi)
• Alkama Chex (gram 52 a kofi 1)
• Life hatsi (gram 33 a kowace kofi)

Idan ya zo ga duk kasuwar hatsi, mafi kyawun caca sune hatsi tare da goro da 'ya'yan itace a ciki. Waɗannan zaɓuɓɓukan zasu ba ku cikakkiyar tsayi kuma su ba ku ƙarin ƙoshin abinci mai gina jiki don kuɗin ku saboda su ma sun ƙunshi furotin da bitamin iri-iri iri iri.

Mafi girman abun cikin carb

Duk da yake wataƙila ku san yin nesa da Trix, Lucky Charms, da Count Chocula, wasu daga cikin hatsi mafi wadataccen hatsi sune waɗanda suke kama da sun fi lafiya.

Wadannan hatsi masu lafiya suna saman jerin hatsi a kasuwa tare da mafi yawan carbs:

• Raisin Bran (gram 46 a kofi)
• Rostananan Alkama (gram 47 a kowane kofi)
• Oatmeal Crisp (gram 47 a kofi)

Suna da fa'idodin su, kodayake. Yawancin waɗannan suna da ƙarfi a zare kuma suna ƙasa da sukari fiye da masu fafatawa da ƙananan keɓaɓɓu.

Me yasa jiki yake buƙatar carbi?

Carbohydrates suna daya daga cikin manyan abubuwan gina jiki da jiki ke buƙatar aiki. Sauran biyun suna da mai da furotin. Carbohydrates sun shiga cikin glucose kuma suna da mahimmanci saboda suna samarwa da jiki kuzarin da yake buƙatar aiki yadda yakamata. Kowane tantanin halitta a jiki na iya amfani da glucose a matsayin mai.

Akwai manyan nau'ikan carbohydrates guda uku da ake samu a cikin abinci:

• sitaci, waxanda suke da hadadden carbohydrates
• sugars, waxanda suke da sauqi mai sauqi
• zare

Cikakken carbohydrates yana lalacewa a hankali fiye da sauƙaƙan ƙwayoyi, don haka suna samarwa da jiki madaidaiciya da samar da makamashi mai ɗorewa. An samo su a cikin:

• dukan hatsi
• wake
• kayan lambu masu sitaci, kamar masara da dankali

Wadannan carbohydrates din suna samar da mai ga kwayoyin cutar da ke cikin hanji. Suna taka rawa a cikin:

• aikinka na gaba daya
• metabolism
• haɗari ga cutar mai tsanani
• lafiyar narkewa

Jiki yana karɓar sauƙi mai sauƙi cikin sauri, saboda haka suna ba da ƙarfi, gajeren ƙarfi na ƙarfi. Kuna iya samun sauƙin carbohydrates a cikin:

• madara
• 'ya'yan itãcen marmari
• sarrafa abinci tare da ƙarin sugars

Fiber yana da mahimmanci saboda yana taimakawa lafiyar narkar da abinci.

Carbi nawa ya kamata ku ci?

Duk da yake kowa yana buƙatar cin abinci mai ƙwanƙwasa, wasu mutane suna buƙatar ƙarin carbs fiye da wasu. Misali, mutanen da suke aiki sosai suna buƙatar cin abinci mafi yawa fiye da mutanen da ba su da ƙarfi.

Waɗanda ke fama da ciwon sukari yawanci suna buƙatar taƙaita adadin carbohydrates da suke sha yayin kowane cin abinci don taimakawa wajen sarrafa matakan sukarin jininsu.

Mutanen da ke cin abinci mai ƙarancin carb, kamar su Atkins, keto, da South Beach suna iya iyakance yawan cin abincin su a cikin yunƙurin ƙara nauyi.

Carbs ba "marasa kyau ba ne," amma yana da daraja tunani a hankali game da adadin da jikinku ke buƙata kowace rana don kasancewa cikin ƙoshin lafiya. Adadin carbohydrates da kuke buƙata ya dogara da:

• shekaru
• jima'i
• matsayin lafiya
• matakin aiki

Wasu masanan kiwon lafiya sun ba da shawarar mutane su samu tsakanin kashi 45 zuwa 65 na adadin kuzari na yau da kullun daga carbs, tare da mutane masu aiki da yawa suna kuskure a kan babba kuma ƙananan masu aiki suna cin ƙananan carbs.

Misali, matsakaicin mutum tsakanin shekaru 19 zuwa 25, wanda yake kokarin kula da nauyinsa, yakamata ya sha kimanin adadin kuzari 2,400 wadanda suka hada da gram 270 zuwa 390 na carbi a rana. Yakamata su sami kashi 35 zuwa 55 na yawan adadin kuzari daga haɗin mai da furotin.

Wani yanki da aka ba da shawara na carbohydrates yana ba da kusan gram 15.

Dangane da Heartungiyar Zuciya ta Amurka, misalan abubuwan da aka ba da shawarar sun haɗa da:

• yanki burodi ɗaya
• 1/3 kofin shinkafa
• 1/2 na ayaba
• karamin dankalin turawa

Wannan yana nufin cewa don kewayon yau da kullun na 270 zuwa 390 na carbs, kuna buƙatar cinye 18 zuwa 26 da aka ba da shawarar.

Yana da mahimmanci a tuna cewa ba duk adadin kuzari da gram carbohydrate suke daidai ba. A wasu kalmomin, lokacin da kuka zaɓi ɗakunan lafiya a kan babban sukari, ƙananan ƙwayoyin cuta, yana da taimako wajen kula da lafiyarku gaba ɗaya.

Nasihu da dabaru don karin kumallo mai ƙananan-carb

Lokacin da yake da ƙananan hatsin hatsi da kuke biye da shi, wasu zaɓuɓɓukan mafi kyawunku ba su da ban sha'awa a farfajiyar. Gwada gwada su sama da tsayin daka ta hanyar jefawa cikin:

• yankakken almon
• gasasshen gyada
• gyada halves

Wasu yankakken ayaba, wasu 'ya'yan zabibi ko' ya'yan inabi, ko 'ya'yan itatuwa na zamani suna yin kari a kwano na alheri, amma kuma zasu kara carbohydrates.

Lowananan carb toppings sun hada da:

• chia tsaba
• kwayoyi da tsaba
• mai laushi
• flakes din kwakwa mara dadi
• koko nibs

Cereal yana da sauri don ci lokacin da kake cikin mawuyacin lokaci, amma kar ka yarda da shi ya lalata tsarin abincinka. Ajiye ma'ajiyar kayan abinci da firiji tare da sauran zaɓuɓɓukan ƙananan ƙananan-carb.

Gwada gwadawa parfait na yogurt na Girkanci tare da avocado da kuma ɗan goro na goro don sauƙin karin kumallo da zaku ci yayin tafiya. Eggswai dafaffun kwai suna yin babban karin kumallo, suma. Kuna iya tafasa dozin a gaba.

Wani zaɓi mai sauri, mara ƙaran-carb don karin kumallo shine ɗan kwaya da ɗan 'ya'yan itace!

Abin da za a nema

Idan kuna kirga carbs ɗinku, yana da mahimmanci a bincika alamun abincin da kuke ci. Nemi kalmar “duka carbohydrate,” wanda ya haɗa da:

• sitaci
• sugars
• zare

Wannan na iya taimaka muku daidaita adadin carbs ɗin da kuke ci yayin kowane cin abinci.

Idan kuna ƙidaya carbohydrates a matsayin ɓangare na shirin abincinku, ku cire jimlar yawan fiber ɗin abinci daga jimillar adadin carbohydrate.

Misali, idan akwai gram 10 na jimillar carbohydrates a cikin abinci, amma gram 5 fiber ne, za ku ƙidaya gram 5 na carbohydrates baki ɗaya. Jikinka ba ya narkar da zare, don haka ba zai shafi matakan sikarin jininka ba kamar yadda sauƙin suga zai yi.

Yada katako a ko'ina cikin yini yana taimakawa tabbatar da jikinka yana da wadataccen makamashi don ƙarfafa ka yayin yini.

Kawai saboda kuna kallon cin abincin ku ba yana nufin dole ne ku kawar da su gaba ɗaya daga abincinku ba. Duk abin da kuka zaɓi yin, yi nufin haɗawa da lafiyayyun carbohydrates kowace rana.

Abincin girke-girke mai ɗanɗano

Mun tattara wasu girke-girke na karin kumallo mafi ƙarancin ƙarancin gaske don ku gwada gwanin girkin ku.

1. Keto Masara flakes

Yi naman hatsi mara nauyi a gida tare da wannan girke-girke na Keto Corn Flakes ta FatForWeightLoss.

Sinadaran:

• garin almond
• erythritol
• gishiri
• cire vanilla
• ruwa

2. -ananan-Carb Blueberry Pancakes

Breshi na wainar fure suna samun kayan kwalliya mai kyau tare da wannan girkin ta masu dandano.

Sinadaran:

• garin almond
• madarar almond
• foda yin burodi
• shudawa
• kirfa
• garin kwakwa
• man kwakwa
• kwai
• gishiri
• Stevia

3. Qwai da aka gasa a cikin avocado

Kawai sauƙaƙan abubuwan sauƙaƙe ne suke sanya abinci mai daɗi, zaɓi na karin kumallo ta hanyar Ba da Girke-girke.

Sinadaran:

• avocado
• baƙin barkono
• cumin
• qwai
• man zaitun

4. Saurin paleo Turanci muffins

Muffins na Ingilishi sun fi sauƙin yin (kuma mafi ƙarancin-carb fiye da kowane lokaci) tare da wannan girke-girke na Beauty da Foodie.

Sinadaran:

• tuffa na tuffa
• soda abinci
• garin kwakwa
• kwai
• cire kyautar vanilla mara amfani da alkama
• zuma ko ruwa Stevia
• narkar da man shanu mai ciyawa ko man kwakwa
• kwakwa mara dadi ko madarar almond

5. Keto faransan astan faransan Frenchan fure

Waɗannan Puan fure na etoasar Faransa na Keto ta Zaman Lafiya, Loveauna da Lowananan Carb suna da ɗan ƙaramin carbi a kan mai daɗin daɗi.

Sinadaran:

• soda abinci
• garin kwakwa
• qwai
• cuku mai cikakken mai
• erythritol na granular
• kirfa ƙasa
• kirim mai nauyi
• tsantsar vanilla
• Maple syrup mara kyauta