Tsvaga Nhamba dzeCarb dzeMhando dzakasiyana dzeMisi uye Cheese
I-carbohydrates muzvigadzirwa zvehuta inowanzobva ku lactose (shuga yemukaka). Kana uri kutevera kudya kwakadzika kwecarb, chirongwa chako chekudya chinogona kukukurudzira kuti ubvise mairi, asi unogonawo kutungamirirwa kusarudza mafuta mashoma kana mafuta akazara. Vakagadzikana kana kuti vanogadzirisa mhando dzakasiyana-siyana dzemishonga yemisi vanowedzera mamwe mahydrohydrates, zvichiita kuti zvive zvakakosha kutarisa tsamba.
Dzimwe nguva chikafu chinokonzerwa nemishonga yekisi inoshamiswa nevanhu. Cream inowanzotarisa seyakaderera mu carbs nekuda kwehukuru hunoshandiswa mumutsara. A puniki yekamuti ine zvishoma kudarika hafu ye gramu yemakrohydrate uye yakanyorwa seine zero carbs . Zvisinei, pane mapeji makumi mapfumbamwe nemakumi matanhatu mumukombe, saka mukombe wose unenge anenge ma6,5 gm carbohydrate.
Avhareji yeCarb Counts for Common Dairy Products
Iyi ndiyo nhamba ye1 carb yeiyo (8 masentimita ounces) ezvinotevera, maererano nedhadha reD USDA:
- Mukaka wose: 11.4 gramu yemakrohydrate
- 2 muzana mukaka: 11.7 gramu yemakrohydrate
- 1 muzana mukaka: 11,6 gm carbohydrate
- Mafuta asina mafuta (skim) mukaka: 11.9 gramu yemakrohydrate
- Buttermilk: 11.7 gramu yemakrohydrate
- Umukaka wembudzi: 10.9 gm ehydrohydrate
- Hafu nehafu: 10,4 magamu ehydrohydrate
- Chino cream : 7.1 gramu yemakrohydrate
- Heavy cream: 6.6 gramu yemakrohydrate
- Mukaka waEvaporated (makedheni): 25.3 gramu yemakrohydrate
- Nonfat evaporated: 29,0 gm ehydrohydrate
- Yakanaka mukaka wakanyungudutswa: 166 gramu yemakrohydrate
Zvakakosha kuziva kuti izvi nhamba hazvirevi zvese zvemiti. Mamwe mazai emukaka ndiwo mapuroteni-akasimbiswa uye dzimwe nguva mukaka wakafuridzirwa unowedzerwa kune muviri wakawanda, izvo zvinogona kuchinja kuverenga kwecarb.
Nguva dzose verenga mavara ako. Uyewo, nhamba yemakhahydrates mu kisiamu yakasiyana zvichienderana nehuwandu hwe butterfat uye lactose.
Carb Inoshandiswa Kwemamiro Anowanikwa Masikati
Kana uri kutevera kudya kwakadai sekudya kwePaleo kana kudya kwevgan, iwe unogona kubvisa mukaka ugoenda panzvimbo yemukaka wemarmond (Paleo uye vegan-friendly), mukaka we soy (vgan-friendly), kana mukaka wekakhuni (Paleo uye vegan-friendly ).
- Umukaka we soy usingagadziriswi: Pakati pe2 uye 5 magamu e-carbohydrates, zvichienderana neropa. (Cherechedza: Mucheche wakakura wekese inotapira.)
- Umukaka wemarumondi usingagadziriswi : 2 kusvika ku3 magamu ehydrohydrate zvichienderana nemukati. (Zvakare, mukaka wemamondi akawanda unotapira.)
- Mukaka weKoncoti mukaka: 6.3 gramu yemakrohydrate
Kune zvakawanda zvemukaka vatsigiri pamusika. Mukaka wekakhuni mumakateti yakasiyana chaizvo nemhando yekakini. Iwe unogonawo kutenga mukaka wehmp, mukaka wemucheka, uye mukaka wemuat. Izvo zvose zvinowirirana nemhando, saka tauriranai chirairo chezvokudya pane pepa.
Carb Inokonzera Kukura Kwemvura uye Yogurt
Goroti yakasvibirira inotanga neyoyo yemu carb yakafanana nemukaka yakaitwa kubva, asi tarisa mureza wacho, sezvo zvinowedzera zvinogona kuchinja nhamba iyi. Uyewo, mabhakitiriya ari mu yogurt anovirisa lactose, saka zvichienderana nekureba kwenguva yakareba sei, iyo chaiyo inotapira inogona kusvika 8 gramu zvishoma pamukombe.
Seroti yakasviba, paavhareji, ine 9,8 magamu emakrohydrate pamukombe.
Carb Inonzi Cheese
Cheeses dzakasiyana, asi dzakawanda dziri pakati pe1,5 uye 1 gramu ye carb per ounce, kusanganisira cream cheese. Creamed cottage cheese ine anenge magiramu matatu e carb nehafu yekapu, asi mafuta e-mafuta anokwanisa kuva nezvimwe.
- American cheese (1/2 ogacechete): 0.3 gramu yemakrohydrate
- Cheddar cheese, shredded (2 tablespoons): 0,2 gramu yemakrohydrate
- Cheddar cheese, slice (Kraft) cream cheese, nguva dzose (Philadephia; 2 tablespoons): 1 gramu yemakrohydrate
- Cream cheese, yakaderedzwa-mafuta (Philadelphia Light; 2 tablespoons): 2 gramu yemakrohydrate
- Feta, yakagumburwa (2 tablespoons): 0.8 gramu yemakrohydrate
- Monterey Jack, shredded (2 tablespoons): 0.1 gramu yemakrohydrate
- Mozzarella, shredded (2 tablespoons): 0.8 gramu yemakrohydrate
- Parmesan, grated (1 kiyipuni): 0 gramu yemakrohydrate
- Parmesan, shredded (2 tablespoons): 0.3 gramu yemakrohydrate
- Ricotta, mukaka wose (1/4 mukombe): 1,9 gm ehydrohydrate
- Swiss, slice (Kraft): 0 gramu yemakrohydrate
- Swiss, shredded (2 tablespoons): 0.5 gramu yemakrohydrate
Kana iwe uine hanya nezvakakodhidhiro yezvokudya zvako zvaunofarira, verenga mabhii ako kuti uwane mamwe mashoko akazara kana kushanda nemunhu ane chikafu chekudya.
> Kwakabva:
> USDA Food Composition Database. United States Dhipatimendi Rezvekurima.