Tashi tashi da safe kuma gwada jini don jin cewa yana da girma kuma ba ku da wani dalili game da hakan? Kuna sake dubawa kuma tabbatar da cewa yana da girma, amma ba ze iya gane dalilin da yasa ba? Watakila abin da kuka ci ya ƙunshi karin carbohydrates fiye da yadda kuke tunani. Ayyukan girke-girke irin su condiments, soyayyen abinci, gurasa da gurasa na gurasa na iya ƙunsar asirin da ke cikin carbohydrates.
Bugu da ƙari, wasu abubuwan sha suna iya ƙunsar carbohydrates na halitta ko ƙara sugars dangane da yadda aka shirya su. Lokacin dafa abinci, sayayya ko yin umarni, yana nufin karanta littattafai (lokacin da suke samuwa) don gano asalin carbohydrate. Saboda alamar bazai samuwa ba, yana da mahimmanci ya zama muniyar jiki .
Wadannan irin abinci da abinci zasu iya ƙunsar asalin boye na carbohydrates.
Fat-free da Low-Fat Abinci
Tunawa game da sayen man shanu mai tsami ko mai salatin salatin salatin? Kuna iya sake tunani. Sau da yawa, an maye gurbin mai da sukari. Kristy Del Coro, likitan abinci mai gina jiki ya ce, "Lokacin da ka fitar da kitsen, kayan shafa, sau da yawa a cikin hanyar sukari, an kara su a wurinsa don cimma burinsu da kuma kara dandano." Sauya kitsen, musamman mai mai da hankali mai kyau shine mai yiwuwa ba mai kyau ba ne, ba don jinin jini kawai ba saboda lafiyar zuciya. A gaskiya ma, Dokokin Abinci na yau da kullum ga Amurkan ya nuna cewa rage yawan kitsen (maye gurbin kitsen mai tare da dukkanin carbohydrates) baya rage cututtuka na cututtukan zuciya, yayin da shaida mai ƙarfi da daidaituwa ya nuna cewa maye gurbin kitsen mai da fatalwar polyunsaturated ya rage hadarin abubuwan da ke ciki na zuciya da na jini mutuwa.
Abincin mai kyauta da wadansu kayan abinci mara kyau (wannan ba ya hada da kiwo mai ƙanshi) irin su man shanu mai nauƙi mai tsada, na iya ƙunsar karin carbohydrates. Maimakon sayen kayan ƙananan, ku ci cikakkiyar sutura kuma ku ci gaba da sarrafawa. Abinci da ke dauke da zuciya mai kyau mai kama kamar gurasar gurasar da kwasfa na man fetur yana da kyau a gare ku a cikin daidaituwa; suna iya samun tasiri mai kyau akan cholesterol.
Sauces
Yawancin naman alade da gravies suna dauke da gari ko sukari don ƙarin dandano da rubutu. Tabbatar koyaushe ku karanta lakabin. Idan za ta yiwu, kauce wa yalwaci ko gwangwani iri-iri ko gravies kamar yadda waɗannan abinci suna da kayan tarihi a cikin sodium wanda zai kara yawan karfin jini.
Condiments
Ana amfani da kwaskwarima don ƙara dandano ga abinci. Muna tsoma, zuba da kuma kwantar da kayan abinci a kan sandwiches, gurasa, da sauran kayan abinci, amma mun manta sau da yawa don sanya su a cikin kyaftin carbohydrate da calori. Idan aka yi amfani dashi a cikin gyare-gyare, condiments lafiya. Amma idan ba ku kula da rabawa da yawa ba, calories, sugar, da carbohydrates zai iya ƙara sauri. Tabbatar tabbatar da kwakwalwarku da lakabi don karanta ƙididdigar ƙwayar carbohydrate.
Sugar Free ko Babu Sugar Added Abinci
Mutane da yawa suna zaton sugar free kuma babu sukari ƙara kayan abinci ba zai shafi jini jini. Wannan ba koyaushe bane. Sugar free kuma babu sukari ƙara kayan abinci zai iya har yanzu dauke da carbohydrates, musamman sweets da aka yi da madara ko gari. Tabbatar koyaushe karanta alamomi.
Abincin da ake Cire ko Gurasa
Abincin abinci irin su naman kaza, Furosan eggplant, da fuka-fukin kaza, don sunada wasu suna burodi ko kuma su tsoma cikin gari kafin sufa abinci.
Tura da gurasa ana daukar sitaci sabili da haka ya ƙunshi karin carbohydrates.
Sheet na Gida don Abubuwan Harkokin Carbohydrate Hidden
- Barbecue sauce : ~ 9 g na carbohydrate a 2 tablespoons
- Ketchup : ~ 4 g na carbohydrate a cikin 1 tablespoon
- Salsa : ~ 3 g na carbohydrate a cikin 1 tablespoon
- Tumatir miya : ~ 7 g carbohydrate a cikin 1/2 kofin
- Sugar free pudding abun ciye-ciye : ~ 13 g carbohydrate
- Sugar free maple syrup : ~ 12 g carbohydrate a 1/4 kofin
- Sugar free jelly : ~ 5 g carbohydrate a 1 tablespoon
- Salatin salatin naman alade : ~ 7 g carbohydrate a cikin 2 tablespoons
- Cikin man shanu mai ƙananan man shanu : ~ 8 g carbohydrate a cikin 1 Tablespoon
- Sugar free candy bar (cakulan) : ~ 18 g carbohydrate dangane da bar (dubi lakabin don ƙayyade cikakken carbohydrate count)
- Babu sukari da aka kara ice cream : ~ 13 g carbohydrate a cikin 1/2 kofin
- Low-fat latte : ~ 15 g carbohydrate a 12 oz
- Fatilla soy madara : ~ 10 g carbohydrate a 1 kofin
- Ruwan ruwan sanyi : 9 g carbohydrate a 8 oz
- Gurasar kaza mai gurasa : ~ 10 g carbohydrate a cikin 1 3oz yanki
- Girma : ~ 6 g na carbohydate a cikin 1/2 kofin bauta
- Fat mai tsami mai laushi : ~ 18 g da 1/2 kofin
> Sources:
> Rahoton Kimiyya na Kwamitin Shawarar Shawara ta Gida ta 2015.