Izvozvo zvakaitika rini kuti ole cuppa Joe (zero carbs, zero makorikori) akapinda mumucheka tsvuku yechacha nemapurosemu akarova - ane 58 gm carb uye 510 makoriri ye "midzi" 16 oz? Yikes! Hofini dzekofi dzakave nzvimbo dzakagadzirwa nemiti yeminda inomirira kuputika mumitumbi yezvokudya-vanoziva vatengi. Splurges iyo yaisimbochengeterwa zvekudya zvakasvibirira yave yakasangana nemasikati ezuva nezuva kune ani zvake mukati mekuona kweimwe yezviyo zvitoro zvekutengesa, kubva kumaketani akawanda kumarudzi kusvika kumakamuri maduku emunharaunda.
Ndezvipi Zvose Izvi Zvokunwa Kwewafi?
Hongu, iwe unogona kuwana kapu yakaoma yekofi pane chero soro yekofi. Kana iwe unogona kuwana roast dzakanaka, mafifiko akaisvonaka, uye tsika inosanganiswa kubva kumativi ose enyika. Kubva pane chinangwa chekudya, kana uri kutaura nezve mocha java kana Maxwell House, ichi chiri chikafu chete, uye ine makiroriki asingakoshi uye makhahydrates. Zvimwe zvinodhaka zvinokonzera mari yakawanda yeketani dzekhofi dzakadai se Starbucks haisi kungogadzirwa kubva kufivha, iyo inogadzirwa kubva ku espresso.
Chii chinonzi Espresso?
Espresso ndiyo nzira yeItaly yokumanikidzira mvura inopisa kuburikidza nekunonoka-kwakabikwa, kwakanyanyisa pasi yehavha yehavha. Chigumisiro chinhu chakasviba, chinwiwa chakanyanya kufanirwa kunwa muItaly pachako mumikombe miduku. Mu espresso yeUnited States inowanzotangira zvimwe zvewaini dzekunwa (kazhinji hazviitike nenzira dzetsika dzeItaly) dzakadai se:
- Cappuccino: Espresso ine mukaka uye yakawanda yemukaka inoputika, dzimwe nguva neine sinamoni kana kocoa yakasaswa pamusoro
- Latte: Espresso ine mukaka wakawanda mairi
- Mocha: Latte ane chokoti uye (kazhinji) akarova kamu cream pamusoro
- Americano: Espresso inoputirwa nemvura inopisa yakakwana kuti izere kapu
- Macchiato: Espresso inoputirwa nekamukaka kakawanda
Carbs uye Makorikori Vari muKwawa Kwewaini
Pfupa ye espresso (kunyanya muUnited States) inenge imwe (2 punipo) yemvura.
Fungidzira zvipukisi zviviri pasi pekombe yako - hazvisi zvakawanda! Saka mamwe ose kapu akazadzwa nezvimwewo. Izvo zvinoshandiswa, kusvika kune carbs uye makorikiti kuenda, ndizvo izvo chimwe chinhu chiri. Kana iri mukaka, ihwo 11.4 gramu yemakrohydrate pamukombe uye 146 makorikiti emukaka wose, kana 11.9 gm carb uye 86 makorikiti emukaka usina mafuta. Hafu nehafu ndeye 10,4 gm nekapu - zvakare, kwete misiyano yakawanda mu carbs, asi kaviri makori uye katatu mafuta akazara emukaka wose. Uye kamuki? Mukombe we-cream cream una 6.6 gramu yemakrohydrate, uye (gadzirirai) 821 makori uye 55 gm emafuta akazara.
Sezvaunenge wave wakaratidza, ruzivo rwekudya kwekofi zvinosanganisira espresso uye mukaka hazviparadzanisi zvakanyanya kubva kuchitoro kusvika kuchitoro, asi kana uchangotanga kuwedzera zvinhu zvakadai sehuga, kurohwa kamuki, uye chokoti, pane zvimwe zvakasiyana.
- Cappuccino -
- 12 oz - 10 gramu carb, 80-120 makiriori zvichienderana nemukaka (kupfuura hafu nehafu)
- 16 oz - 15 gm carb, 100-180 makori
- 20 oz - 17 gm carb, 130-210 makori
- Latte -
- 12 oz - 16 gm carb, 120-200 makori
- 16 oz - 21 gm carb, 160-260 makori
- 20 oz - 27 gm carb, 210-340 makori
- Mocha -
- 12 oz - 28-37 gm carb, 170-358 makori (Dunkin Donuts '10 oz mocha ine 37 gramu yemakrob for mere 10 oz drink)
- 16 oz - 33-42 gm carb, 210-433 makori
- 20 oz - 43-56 gm carb, 260-490 makori
Zvimwe zvinonaka zvinogona kuwedzera zvakasiyana-siyana zvehydrohydrates uye makoriyori. Zvimwe zvinodhaka zvakadai se caramel extravaganzas zvinogona kuwedzera akawanda akawanda carbs nemakori. Kunyange mashizha ane mavara anotora mari yavo. Imwe "pombi" yekuvhenekera kubva kumashirasi ane shuga inenge magiramu mashanu e carb uye 20 makori. Kazhinji, zvitatu zve "mapumpu" aya zvinoshandiswa muwaini yewaini 12 oz, 4 mu 16 oz inwiwa, uye 5 mu 20 oz inwiwa. Nokudaro kuwedzera sirasi yakavhenekera inogona kuwedzera 25 gramu yemakinhydrate uye 100 makoriyori kusvika kunwiwa huru. Kune rumwe rutivi, syrups isina shuga haina kuwedzera chero carbs kana makori.
Low-Sugar Suggestions
Iwe unogona sei kunakidzwa nekofi yako uye kwete kuwedzera pane iyo yakawedzerwa shuga ?
Zviri pachena kuti chinhu chakanaka ndechokungonwa kabi nguva dzose, kuisa zvishoma mukaka kana kutapira mukati mawo. I espresso yakajeka, cafe Americano kana Macchiato (ona pamusoro apa) mamwe maitiro. Kana iwe uchida chimwe chinhu chinotyisa, cappuccinos ine zvishoma zvishoma inowedzera carbs, uye iwe unogona kuwedzera sirafu isina shuga nokuda kwekunaka. Kana iwe uchiita chikwata pamusha kana uchida kutora zvimwe zvigadzirwa paunobuda, edza mukaka we soy unsweetened. Inongova 2-3 gm carb pamukombe. (Mukaka we soya mumasitolo ekofi inenge inoshushikana nehuwandu hwehutu hwakawedzerwa.) Unogona kuraira espresso yakajeka, iyo inowanzouya mu 10 oz mukombe, uye wobva wawedzera unotenedened soy mukaka uye zero-carb sweetener.
Pamwe chinhu chakakosha zvikuru chaungaita ndechokuziva kuti vanoita sei zvinwiwa paunofarira kofi inokunda. Ita shamwari nesarista, uye uone kuti vanoita sei zvinhu uye kuti unogona kuderedza sei "shuga yekusviba" apo uchifadzwa newaini yewaini.