Tšoara Lintho Tse Potlakileng-Tse Ntle Ha Ntoa e Hlaha
U tsoa 'me u le haufi, mme ka tšohanyetso, tlala e otla. Ha ua ka ua tlisa sesebelisoa se tlaase sa carb le uena. U emisa lebenkeleng la kofi, empa pontšo ea lijo e tletse li-bagels, li-muffins le likhahisoa. U ka etsa'ng?
Haeba ho na le lebenkele le rekisang lebenkeleng, hangata ho na le likhetho tse ngata tse tlaase tsa carb . Ho atile haholo, haholo-holo lihora tsohle tsa motšehare le motšehare, ho na le mabenkele a bonolo-hangata e le lesupi la lik'habohaedreite tse entsoeng, tsoekere le letsoai.
Empa u se lumele kapa che, ho na le lintho tse sa hlajoang ka tlaase-carb tse lokelang ho ba moo haeba u tseba hore na u shebahala hokae. Ho totobetse hore ho na le phapang pakeng tsa lebenkele le lenyenyane seteisheneng sa peterole le lebenkele le leholoanyane la ketane. Empa tsena ke tse ling tsa mekhoa e tlaase ea carb eo u ka e bonang:
1. linate
Linate ke e 'ngoe ea lintho tse bonolo ka ho fetisisa tseo u ka li tšoarang lebenkeleng le bonolo' me hangata ke khetho e ntle ka ho fetisisa. Manate a na le liprotheine, fiber le lihlahisoa tse phetseng hantle, kahoo li khotsofatsa ebile li monate. Manamane le lialmonde ke khetho e ntle ka ho fetisisa, hoo e batlang e le ligrama tse 3 ho isa ho tse 4 tsa lik'habohaedreite tse sebetsang hantle (net) . Masiba a li-starchier, a nang le ligrama tse 8 tsa carb e sebetsang hantle ka 'ngoe.
Temoso: Bala mangolo ka hloko ha u reha linate tse monate. Bongata ba bona bo na le tsoekere, haholo-holo haeba e le mahe a linotši-a monate, kapa mofuta o mong oa monate o monate.
2. Peō ea soneblomo le ea mokopu
Peo ke khetho e 'ngoe e kholo ho ligrama tse peli ho isa ho tse tharo tsa lik'habohaedreite tse sebetsang.
Hape, shebeletse flavorings. Limela tse ling tse ntle tsa soneblomo li na le tsoekere feela empa li na le mafura a fetang.
3. Cheese Sticks
Lihlopha tsa cheese, tse kang cheese ea cheese, li ntle haholo ho khetha khefu ka hoo e ka bang 1 gram ea lik'habohaedreite ka molamu.
4. Meroho e meholo
Liphutheloana tsa bohobe ba meroho e tala li fetoha haholoanyane.
Celery ke khetho e babatsehang, kaha li-3 tsa celery li na le 1 grama ea lik'habohaedreite tse sebetsang. Li-ounces tse tharo tsa lihoete li na le ligrama tse 6 tsa lik'habohaedreite tse sebetsang, 'me li-ounces tse 3 tsa broccoli li na le ligrama tse 3. Batla sesebelisoa se tlaase hore u tsamaee le bona haeba u se rata, kapa u se kopane le botoro ea pereana haeba e fumaneha.
5. Mahe a thata-phehiloeng
Ka linako tse ling u tla bona mahe a thata-phehiloeng karolong ea sehatsetsing. Ha e le hantle, mahe a tletse limatlafatsi tse babatsehang le bohobe bo phethahetseng, haholo-holo haeba u ka li kopanya ka mefuta e meng ea meroho.
6. Jerky le li-sausages
Nama ea khomo kapa ea Turkey e atisa ho fumanoa mabenkeleng a bonolo, hammoho le lihlahisoa tse kang Slim Jims le lihlahisoa tse ling tse entsoeng ka polasetiki.
Temoso: Bongata ba lihlahisoa tsena li na le tsoekere e makatsang. Bala liphutheloana ka hloko. Ba bang ha ba na tlhahisoleseding ea phepo e nepahetseng, kahoo ba batle tsoekere lethathamong la motsoako, ho kenyelletsa le li-sneaky tse ling tse bolelang tsoekere .
7. Kolobe ea kolobe
Likolobe tsa kolobe, kapa li-ramronon, li ka fumanoa ka li-chips le tse ling tse hlaselang. Hangata li khahloa ke litsela tse fapa-fapaneng, empa hoo e batlang e le tsona kaofela li tlaase ka carbs. Le hoja nama ea nama ea kolobe e ka 'na ea utloahala e le kotsi haholo, bothata ba bona bo boholo ke hore bongata ba tsona bo jere letsoai.
Ho itšetlehile ka hore na li halikiloe hakae, boholo ba mafura hangata ke monounsaturated , mme karolo ea boraro ea mafura e tletse. Hape, li "fokotseha" kahoo lik'halori tse sebetsang ha li phahametse-hangata li ka ba lik'hilojule tse 80 ho isa ho tse 90 bakeng sa lisebelisoa tse 9 tse tšeletseng. E-ba hlokolosi 'me u hlahlobe mokotla oa hore na ke li-servings tse kae ho lona.
8. Li-Candies tse sa tsoekere
Ka linako tse ling u tla bona li-pandi tse sa tsoekere ka li-shop tse bonolo. Leha ho le joalo, tlhokomelo e tlameha ho nkoa e le ho qoba ho noa joala ea tsoekere ea glycemic e kang maltitol, xylitol le sorbitol.
9. Hot Dogs
Ena ke mofuta oa "ntho ea ho qetela" 'me u tla hloka ho e ja ntle le botho e le ho qoba li-carbs.
Esita le haeba u ikemiselitse ho e ja ka moforomo, li-condiments lia theoha. Empa ho na le tsela, esita le ntle le moforomo. U ka tsamaea u itokiselitse ka torpla e tlase ea carb ka polasetiki ea zip-top ho etsa koae e tlaase ea ntja e tlaase.
10. Lijo
Metsi, metsi a phatsimang, le lino tse tahang (ho akarelletsa le tee ea li-iced) kaofela ke khetho e tlaase ea likotlolo.
> Mohloli:
> USDA Lihlahisoa tsa Lijo tsa Boitsebiso. Lekala la United States la Temo. https://ndb.nal.usda.gov/ndb/.