Kodi zinatheka liti kuti Joe (zero carb, zero calories) adalowetsa mu kirimu chokoleti choyera ndi kirimu chokwapulidwa - ndi 58 magalamu a carbu ndi 510 calories kwa 16 oz "owezera"? Yikes! Malo ogulitsa khofi amakhala malo odzaza malo omwe akudikirira kuphulika m'matupi a makasitomala odziŵa zakudya. Mphungu yomwe idasungidwira zosakaniza zapadera kwambiri yakhala yamasewero a tsiku ndi tsiku kwa wina aliyense poyang'ana imodzi mwa malo ogulitsira khofi, kuchokera kumaketani ambirimbiri kumakina ang'onoting'ono.
Kodi Zonsezi Ndi Zakumwa Zotani?
Inde, mungathe kupeza kapu ya khofi pa sitolo iliyonse ya khofi. Kapena mungathe kupeza zokometsera zokongola, zakumwa za khofi, ndi chizoloŵezi chochokera kumayiko onse. Kuchokera ku malingaliro a zakudya, kaya mukukamba za mocha java kapena Maxwell House, izi ndizingokhala khofi, ndi zoperewera zopanda mafuta ndi makapu. Chakumwa chokongola chomwe chikupanga ndalama zochuluka kwa makina a khofi monga Starbucks sangopangidwa kuchokera ku khofi, iwo amapangidwa kuchokera ku espresso.
Kodi Espresso N'chiyani?
Espresso ndi njira ya ku Italy yokakamiza madzi otentha kudzera mu nyemba zofiira, zofiira kwambiri. Chotsatira ndi chakumwa chowopsa, chokwanira chomwe chimakonda kumwa ku Italy paokha pa makapu ang'onoang'ono. Ku espresso ya ku America nthawi zambiri amamwa mowa wa zakumwa zina (nthawi zambiri sichimapangidwa m'njira zachikhalidwe za ku Italy) monga:
- Cappuccino: Espresso yokhala ndi mkaka ndi mkaka wochuluka msofu, nthawi zina ndi sinamoni kapena ufa wa kakao owazidwa pamwamba
- Latte: Espresso ali ndi mkaka wambiri mkati mwake
- Mocha: Latte ndi chokoleti ndi (nthawi zambiri) kukwapulidwa pamwamba
- Americano: Espresso ikuwombera ndi madzi okwanira okwanira chikho
- Macchiato: Espresso ikuwombera ndi pang'ono mkaka wofiira
Carbs ndi Calories Ali mu Zakumwa za Kafa
Mpukutu wa espresso (osachepera ku US) ndi ounce (supuni 2) zamadzi.
Tangoganizani supuni ziwiri pansi pa chikho chanu - sizinali zambiri! Kotero chikho china chonse chimadzazidwa ndi chinthu china. Kupaka, mpaka ku carbs ndi calories kupita, ndi chomwe icho chiri china. Ngati ndi mkaka, ndi magalamu 11.4 a kagawodi m'khopu ndi makilogalamu 146 a mkaka wonse, kapena 11.9 magalamu a carbu ndi mafuta 86 a mkaka wopanda mafuta. Gawo limodzi ndi theka ndi 10.4 magalamu pa chikho - kachiwiri, osati kusiyana kwambiri mu carbs, koma kaŵirikaŵiri ma calories ndipo katatu mafuta odzaza mkaka wonse. Ndi kirimu? Chikho cha kirimu cholemera chimakhala ndi magalamu 6.6 a mavitamini, ndipo (konzekerani) makilogalamu 821 ndi 55 magalamu a mafuta odzaza.
Monga momwe mwatchulidwira, zakuthandizirani zakumwa zakumwa za khofi zomwe zimakhala ndi espresso ndi mkaka sizimasiyana kwambiri kuchokera ku shopu kupita ku shopu, koma mutangoyamba kuwonjezera zinthu monga shuga, kirimu chokwapulidwa, ndi chokoleti, pali kusiyana kwakukulu.
- Cappuccino -
- 12 oz - 10 magalamu a carb, makilogalamu 80-120 malinga ndi mkaka (koposa theka ndi theka)
- 16 oz - 15 gramu carb, makilogalamu 100-180
- 20 oz - 17 magalamu a carb, makilogalamu 130-210
- Khofi wa late -
- 12 oz - 16 gm carb, 120-200 makilogalamu
- 16 oz - 21 gramu carb, makilogalamu 160-260
- Makilogalamu 20 - 27 magalamu, makilogalamu 210-340
- Mocha -
- 12 oz - 28-37 gramu carb, 170-358 makilogalamu (Dunkin Donuts '10 oz mocha ali ndi magalamu 37 a carbs kwa mazira 10 oz)
- 16 oz - 33-42 magalamu a carb, makilogalamu 210-433
- 20 oz - 43-56 magalamu a carbu, makilogalamu 260-490
Mafuta ena amatha kuwonjezera zakudya zosiyanasiyana ndi zakudya zowonjezera. Zakudya zokongola monga caramel extravaganzas zingathe kuwonjezera ma carbs ambiri ndi makilogalamu. Ngakhale ma syrups okongoletsa amachititsa mavuto awo. Mmodzi "mpope" wa kununkhira ku syrups ndi shuga ali ndi magalamu asanu a carbu ndi makilogalamu 20. Kawirikawiri, "mapampu" atatuwa akuikidwa mu zakumwa za khofi 12 oz, 4 mu 16 ozwa, ndi 5 mu 20 oz zakumwa. Kuwonjezera kuwonjezera madzi owonjezera akhoza kuwonjezera makilogalamu 25 a makapu ndi makilogalamu 100 ku zakumwa zazikulu. Komano, syrups opanda shuga musawonjezere carbs kapena calories.
Zotsatira Zochepa
Kodi mungatani kuti muzisangalala ndi khofi yanu komanso musapitirire kuwonjezera pa shuga ?
Mwachiwonekere, chinthu chabwino kwambiri ndi kungomwa khofi nthawi zonse, kuika mkaka pang'ono kapena okometsetsa mmenemo. Ma espresso, cafe Americano kapena Macchiato (onani pamwambapa) ndi zina zomwe mungachite. Ngati mukufuna chinachake chikuwongolera, cappuccinos ali ndi ma carbs ocheperapo, ndipo mukhoza kuwonjezera ma syrup opanda shuga kuti azisangalala kwambiri. Ngati mukupanga zinyumba kunyumba kapena mukufuna kutenga zina zowonjezereka mukatuluka, yesani mkaka wa soya wosasakaniza. Ali ndi magalamu awiri a carbu pa chikho. (Mkaka wa soya m'masitolo ogulitsa khofi umakhala wokoma kwambiri ndi shuga wochuluka kwambiri.) Mungathe kulamula espresso yosalala yomwe nthawi zambiri imabwera mu kapu ya 10 oz, ndi kuwonjezera mkaka wa soy wosasakaniza ndi zero-carb sweetener.
Chinthu chofunikira kwambiri chomwe mungachite ndicho kudziwa mmene amamwa mowa mukakonda khofi. Pangani ubwenzi ndi a barista, ndipo fufuzani momwe amachitira zinthu ndi momwe mungachepetsere "kusuta shuga" pamene mukusangalala ndi zakumwa za khofi.