Mefuta e Molemo ka ho Fetisisa ea Lithollo tsa Carb

Litaba

• Litaba tse tlase tsa carb
• Cheerios
• Likoloi
• Special K Original
• Li-Flat Oat tsa Annie tsa Organic
• Likateng tsa carb tse mahareng
• Likahare tsa carb tse phahameng ka ho fetisisa
• Hobaneng ha 'mele o hloka li-carb?
• U lokela ho ja li-carb tse kae?
• Malebela le maqheka bakeng sa lijo tsa hoseng tse nang le carb e tlase
• Seo u lokelang ho se batla
• Litlhapi tse monate tsa carb e tlase

Kakaretso

Lijo tse thata ka ho fetisisa tseo u ka li rerang ha u leka ho shebella lik'habohaedreite e tlameha ho ba lijo tsa hoseng. Ho thata ho hanela lijo-thollo. E bonolo, e potlakile ebile e tlatsa, ke mang ea batlang ho tela sekotlolo sa hoseng sa Cheerios?

Ka bomalimabe, lihlahisoa tse tsebahalang haholo li na le ligrama tse 20 tsa carbs ka ho sebeletsa, kapa ho feta. Tlosa tseo haeba u batla ho boloka moralo oa hau oa lijo o le matla.

Tlhahisoleseling ea carb e fanoeng ke ka tlhompho ea s. Tlhahisoleseling e fanoeng e kanna ea se hlahise boholo ba ts'ebeliso bo khothalletsoang ba lebitso.

Bakeng sa tlhaiso-leseling e ikhethileng mabapi le boholo ba lihlahisoa tsa lijo-thollo tseo u li ratang, ka kopo bona leibole ea sehlahisoa se itseng kaha boholo ba litšebeletso bo ka fapana.

Litaba tse tlase tsa carb

Lijo-thollo tse ngata tse nang le carb e tlase ha li na li-carbohydrate tse tšabehang haholo. Limela li na le lithollo haholo, 'me lithollo ke li-carbs. Leha ho le joalo, lijo-thollo tse ling li tlase ka li-carb ho feta tse ling. Ho bao u ka ba bonang mabenkeleng a mangata a korosari a nang le li-carb tse tlase ho kenyelletsa:

Cheerios

Li-cheerios li na le ligrama tse ka bang 20.50 tsa lik'habohaedreite ka kopi e le 'ngoe e sebeletsang. Hape ha li na gluten bakeng sa ba shebileng ha ba ja.

Likoloi

Oldie empa goodie, Wheaties esale e le teng ho tloha ka 1922.Li boetse li na le lik'habohaedreite tse fokolang ha li bapisoa le lijo-thollo tse ngata, tse kenang ka ligrama tse 23 koping e le 'ngoe ea serving.

Special K Original

Ka ligrama tse 22.75 tsa lik'habohaedreite ka kopi, lijo-thollo tsa Kellogg's Special K ke khetho ea likhahla tse tlase.

Li-Flat Oat tsa Annie tsa Organic

Lijo-thollo tse nang le manyolo, tse nang le carb e tlaase, tse se nang gluten li ratoa haholo ke bana le batho ba baholo ka ho tšoana. Senoelo sa ¾ se na le ligrama tse ka bang 27 tsa lik'habohaedreite, e leng liperesente tse 9 tsa boleng ba hau ba letsatsi le letsatsi bo khothalletsoang.

Hlokomela hore baetsi ba bang ba lijo-thollo ba na le senoelo sa kopi e le 'ngoe, ha ba bang ba sebelisa senoelo sa likarolo tse tharo tsa bone. Haeba u khomarela boholo bo khothalletsoang ba ho sebeletsa, ha ho na lebaka la hore u se ke ua natefeloa ke sekotlolo kapa tse peli tsa lijo-thollo tsena tse ntle ka ho fetisisa ka beke.

Ha re shebeng litaba tsa carb tsa mefuta e meng e tummeng ea lijo-thollo.

Likateng tsa carb tse mahareng

Tsena lia qhekella! Lithollo tse ling tsa lijo-thollo li bonahala e le likhetho tse betere hobane li entsoe ka lithollo, empa tse ngata li ntse li le ngata haholo. Lithollo tsena li oela sehlopheng se mahareng se nang le carb:

• Kashi GoLean (ligrama tse 32 ka kopi)
• Wheat Chex (52 dikgerama ka senoelo se le seng)
• Cereal ea Bophelo (ligrama tse 33 koping e le 'ngoe)

Ha ho tluoa 'marakeng oa lijo-thollo kaofela, libethe tse ntle ka ho fetisisa ke lijo-thollo tse nang le linate le litholoana ho tsona. Likhetho tsena li tla u boloka u phele nako e teletsana mme li u fe phepo e ntle bakeng sa pere ea hau hobane li na le liprotheine le livithamini le liminerale tse fapaneng.

Likahare tsa carb tse phahameng ka ho fetisisa

Le ha mohlomong u tseba ho lula hole le Trix, Lucky Charms, le Count Chocula, tse ling tsa lijo-thollo tse ruileng haholo ka carb ke tsona tse shebahalang eka li tla phela hantle.

Lijo-thollo tsena tse bonahalang li phetse hantle ka holim'a lenane la lijo-thollo 'marakeng ka li-carbs tse ngata ka ho fetisisa.

• Kala ea Raisin (ligrama tse 46 ka kopi)
• Mabili a Mini a Frosted (ligrama tse 47 ka kopi)
• Crisp ea Oatmeal (ligrama tse 47 ka kopi)

Ba na le melemo ea bona, leha ho le joalo. Tse ngata tsa tsona li na le fiber e ngata ebile li na le tsoekere e tlase ho feta bahlolisani ba bona ba nang le li-carbs tse fokolang.

Hobaneng ha 'mele o hloka li-carb?

Li-carbohydrate ke e 'ngoe ea limatlafatsi tse tharo tse kholo tseo' mele o hlokang ho li sebetsa. Tse ling tse peli ke mafura le protheine. Lik'habohaedreite li theohela tsoekere 'me li bohlokoa hobane li fa' mele matla ao e a hlokang hore e sebetse hantle. Sele e ngoe le e ngoe 'meleng e ka sebelisa tsoekere peterole.

Ho na le mefuta e meraro ea mantlha ea lik'habohaedreite e fumanoang lijong:

• starches, e leng lik'habohaedreite tse rarahaneng
• tsoekere, e leng lik'habohaedreite tse bonolo
• faeba

Lik'habohaedreite tse rarahaneng li robehile butle ho feta li-carb tse bonolo, ka hona li fa 'mele phepelo e matla le e tšoarellang nako e telele. Li fumaneha ho:

• lithollo kaofela
• linaoa
• meroho e nang le setache, joalo ka poone le litapole

Li-carbohydrate tsena li boetse li fana ka mafura bakeng sa libaktheria tse phetseng hantle ka har'a kolone. Ba bapala karolo ho:

• boits'ireletso ba hau ka kakaretso
• metabolism
• kotsi ea mafu a sa foleng
• bophelo bo botle ba tshilo ya dijo

'Mele o monya lik'habohaedreite tse bonolo kapele, kahoo li u fa matla a potlakileng le a nakoana. U ka fumana lik'habohaedreite tse bonolo ho:

• lebese
• litholoana
• lijo tse entsoeng ka tsoekere e ekelitsoeng

Faeba e bohlokoa hobane e thusa ho boloka tšebetso ea hau ea tšilo ea lijo e phetse hantle.

U lokela ho ja li-carb tse kae?

Le ha motho e mong le e mong a hloka ho ja lik'habohaedreite, batho ba bang ba hloka li-carb tse ngata ho feta ba bang. Mohlala, batho ba mafolofolo haholo ba hloka ho ja li-carbs tse ngata ho feta batho ba sa sebetseng hakaalo.

Ba nang le lefu la tsoekere hangata ba hloka ho lekanyetsa boholo ba lik'habohaedreite tseo ba li jang nakong e 'ngoe le e' ngoe ea lijo ho thusa ho laola maemo a tsoekere ea mali.

Batho ba jang lijo tse nang le carb e tlase, joalo ka lijo tsa Atkins, keto le South Beach ba ka fokotsa tšebeliso ea lik'habohaedreite ka sepheo sa ho eketsa boima ba 'mele.

Li-carbs ha li "mpe", empa ho bohlokoa ho nahana ka hloko ka hore na 'mele oa hau o hloka bokae letsatsi ka leng hore o lule o phetse hantle. Palo ea lik'habohaedreite tseo u li hlokang li ipapisitse le:

• lilemo
• thobalano
• boemo ba bophelo bo botle
• boemo ba tšebetso

Litsebi tse ling tsa bophelo bo botle li khothaletsa batho ho fumana liperesente tse pakeng tsa 45 le 65 tsa likhalori tsa bona tsa letsatsi le letsatsi ho tsoa ho li-carbs, ka batho ba mafolofolo ba etsa liphoso lehlakoreng le phahameng mme batho ba sa sebetseng ba ja li-carbs tse fokolang.

Mohlala, motho ea boholo bo mahareng ea lilemo tse 19 le 25, ea ikemiselitseng ho boloka boima ba 'mele, o lokela ho ja likhalori tse ka bang 2 400 tse kenyeletsang ligrama tse 270 ho isa ho tse 390 tsa carbs ka letsatsi. Joale ba lokela ho fumana liperesente tse 35 ho isa ho tse 55 tsa likhalori tsohle ho tsoa mafura le protheine.

Karolo e khothalletsoang ea lik'habohaedreite e fana ka ligrama tse ka bang 15.

Ho ea ka American Heart Association, mehlala ea likarolo tse khothalletsoang e kenyelletsa:

• sengoathoana se le seng sa bohobe
• 1/3 senoelo sa raese
• 1/2 ea banana
• litapole tse le 'ngoe tse nyane

Sena se bolela hore bakeng sa mefuta e fapaneng ea letsatsi ea li-gram tsa 270 ho isa ho 390 tsa carbs, o tla hloka ho ja likarolo tse khothalelitsoeng tsa 18 ho isa ho 26.

Ho bohlokoa ho hopola hore ha se likhalori tsohle le likhabohaedreite tse lekanang. Ka mantsoe a mang, ha u khetha li-carb tse phetseng hantle ho feta tsoekere e ngata, li-fiber tse tlase, ho bohlokoa ho laola bophelo ba hau ka kakaretso.

Malebela le maqheka bakeng sa lijo tsa hoseng tse nang le carb e tlase

Ha e le lijo-thollo tse nang le carb e tlase u se u li latela, tse ling tsa likhetho tsa hau tse ntle ha li khahlise kaholimo. Leka ho li hlasimolla le ho lula u le matla ka ho feta ka ho kenya:

• lialmonde tse halikiloeng
• makotomane a halikiloeng
• halofo ea lepa

Lilae tse ling tsa banana, morara o omisitsoeng kapa li-craisin tse 'maloa, kapa monokotšoai oa linako tsa selemo li eketsa monate oa sekotlolo sa hau sa hoseng, empa li tla eketsa lik'habohaedreite tse ling.

Litlolo tse tlase tsa carb li kenyelletsa:

• peo ea chia
• linate le lipeo
• flaxseed
• li-flakes tsa kokonate tse sa tsoekere
• cocoa nibs

Lijo-thollo li jeoa ka potlako ha u le nakong, empa u se ke ua lumella boiketlo ba tsona ho senya merero ea hau ea lijo. Seta ntlo ea hau le sehatsetsi ka likhetho tse ling tse tlase tsa carb tse phetseng hantle.

Leka ho hlophisa parfait ea yogurt ea Greek ka avocado le li-walnuts tse 'maloa bakeng sa lijo tsa hoseng tse bonolo tseo u ka li jang ha u ntse u tsamaea. Mahe a phehiloeng ka thata le 'ona a etsa lijo tsa hoseng tse ntle haholo. O ka pheha tse 12 esale pele.

Khetho e 'ngoe e potlakileng, e tlase ea carb bakeng sa lijo tsa hoseng ke linate tse' maloa le tholoana!

Seo u lokelang ho se batla

Haeba u bala li-carb tsa hau, ho bohlokoa ho lekola mabitso a lijo tseo u li jang. Batla lentsoe "khabohaedreite e felletseng," e kenyeletsang:

• starches
• tsoekere
• faeba

Sena se ka u thusa ho leka-lekanya palo ea li-carbs tseo u li jang nakong ea lijo.

Haeba u bala lik'habohaedreite e le karolo ea moralo oa hau oa lijo, tlosa palo eohle ea fiber ea phepo ho tsoa palong eohle ea lik'habohaedreite.

Mohlala, haeba ho na le ligrama tse 10 tsa kakaretso ea lik'habohaedreite lijong, empa ligrama tse 5 ke fiber, o tla bala ligrama tse 5 tsa khabohaedreite. 'Mele oa hau ha o cheke fiber, kahoo e ke ke ea ama maemo a tsoekere ea mali joalo ka tsoekere e bonolo.

Ho hasanya carbs ea hau ka mokhoa o ts'oanang ho pholletsa le letsatsi ho thusa ho netefatsa hore 'mele oa hau o na le phepelo e tsitsitseng ea matla ho o matlafatsa motšehare.

Hobane feela o shebile ha o ja carb ha ho bolele hore o tlameha ho li tlosa ka ho felletseng lijong tsa hau. Eng kapa eng eo u khethang ho e etsa, ikemisetse ho kenyelletsa lik'habohaedreite tse phetseng hantle letsatsi le leng le le leng.

Litlhapi tse monate tsa carb e tlase

Re hlophisitse tse ling tsa li-diresepe tsa lijo tsa hoseng tse hlabosang ka ho fetesisa bakeng sa teko ea hau ea ho pheha.

1. Keto Corn Flakes

Iketsetse lijo-thollo tse tlase tsa carb lapeng ka risepe ena ea Keto Corn Flakes ka FatForWeightLoss.

Lisebelisoa:

• phofo ea almonde
• erythritol
• letsoai
• Vanilla e ntšitsoeng
• metsi

2. Li-pancake tsa Low-Carb Blueberry

Li-pancake tsa Blueberry li fumana makeover ea carb e tlase le risepe ena ke li-tastaholics.

Lisebelisoa:

• phofo ea almonde
• lebese la almonde
• phofo ea ho baka
• li-blueberries
• sinamone
• phofo ea kokonate
• oli ea kokonate
• lehe
• letsoai
• Stevia

3. Mahe a besitsoeng ka avocado

Lisebelisoa tse hlano feela tse bonolo li etsa khetho e monate, e nang le limatlafatsi tsa lijo tsa hoseng ka Give Recipe.

Lisebelisoa:

• avocado
• pepere e ntsho
• kumine
• mahe
• oli ea mohloaare

4. Li-muffin tsa English tsa paleo e potlakileng

Ho bonolo ho etsa li-muffin tsa Senyesemane (le carb e tlase ho feta neng kapa neng) ka risepe ena ea Beauty le Foodie.

Lisebelisoa:

• asene ea apole
• phofshoana e bakang likuku
• phofo ea kokonate
• lehe
• khalase ea vanilla ea gluten
• mahe a linotši kapa mokelikeli Stevia
• qhibiliha botoro e fepehileng ka joang kapa oli ea coconut
• kokonate e sa tsoakoang kapa lebese la almonde

5. Mafura a mahe a Keto French

Tsena tsa Keto French Toast Egg li hula ka Khotso, Lerato le Low Carb ke li-carb tse tlase li ratang haholo.

Lisebelisoa:

• phofshoana e bakang likuku
• phofo ea kokonate
• mahe
• chisi e nang le mafura a mangata
• granular erythritol
• sinamone ea fatše
• tranelate e boima
• sehlahisoa se hloekileng sa vanilla
• sirapo ea maple e se nang tsoekere