Zingakhale zovuta kupanga zosankha za zakudya zochepa pamaketanga omwe akudya mwamsanga. McDonald's wakhala akuchita khama kuti azikhala ndi thanzi labwino pa menyu yake, koma chakudya chopatsa thanzi sichikutanthauza kuti ndizochepa muzakudya. Kodi mungagwiritse ntchito chiyani ngati mukuchepetsa makapu anu ndi McDonald's ndi malo abwino kwambiri?
Mwamsanga Kusankha Kudya Carb Low ku McDonald's
- Sankhani saladi yam'mbali (2 grams net carbs) kapena nyama yankhuku yophika nkhuku (6 magalamu a carb), ndi kuvala mafuta a basamu (3 grams carb). Izi ndizo zinthu zosavuta kuzikonzera pamene sizidzafuna pempho lapadera kuti liwasinthe kukhala chotsitsa cha carb.
- Mukhoma nkhumba, cheeseburgers, kapena nkhuku yokazinga popanda bun kapena roll.
- Dulani mazira ophwanyidwa okha kapena masangweji a kadzutsa popanda muffin, roll, kapena croissant.
- Khalani ndi zakumwa zopanda mafuta kapena zorori.
Pogwiritsa ntchito njirayi, onani momwe mungapitirizire kufufuza zosankha zanu zabwino kwambiri pansi pa Golden Arches.
Pogwiritsira ntchito Zomwe Zili ndi Zomwe Mkwatibwi Apeza
McDonald's ili ndi timabuku tomwe timapezeka m'malesitilanti ake omwe amadziwitsa zambiri za zinthu zomwe zimakhalapo nthawi zambiri. Komabe, zokhudzana ndi madera apadera ndi nyengo, zowonjezera zowonjezera ku menyu, ndi machitidwe osinthidwa (mwachitsanzo, burgers popanda bun) sangapezeke mosavuta.
Nkhani yabwino ndi yakuti McDonald akupereka zonsezi pa webusaiti yathu. A cheeseburger ali ndi magalamu 33 a chakudya . Chotsani bulu ndi magalamu 28 a magalamu. Mwanjira iyi, mutha kuzindikira kuti pali 1 gramu ya carbu mu tchizi, 1 gramu mu anyezi, ndi 2 magalamu mu ketchup.
Zomwe zimapangitsa kuti zikhale zosavuta kuti mukonze chinthu chomwe mwasankha, ndikudziwani kuchuluka kwazakudya zomwe mukudya .
Kodi Mungatani Kuti Musamakonzekere?
Kuti mugwiritse ntchito mankhwala a Carb kuchokera kwa McDonald's, choyamba muyenera kusankha momwe mungagwiritsire ntchito makapu . Zingasinthe mosiyanasiyana malinga ndi kuti mukutsatira zakudya zochepa kwambiri, monga gawo la atkins lomwe limaloleza 20 magalamu patsiku kapena mukuyesera kukhalabe ndi malangizo oyenera a magalamu 200 kapena 300 patsiku , pogwiritsa ntchito zakudya zokhudzana ndi kalori 2000.
Kawirikawiri, zakudya za carb ndizochepa zomwe zimalepheretsa chakudya cha m'magazi kukhala osachepera 45 peresenti ya makilogalamu a tsiku ndi tsiku. Pofuna kudya zakudya zochepa zowonongeka, zikhoza kupanga magalamu 100 mpaka 200 malingana ndi cholinga cha calorie. Zakudya zambiri zimagwiritsa ntchito makapu amtundu , omwe magalamu a fiber amachotsedwera kuwerengera kwa carb. Anthu omwe ali pa zakudya za ketogenic amapanga makilogalamu 60 a makilogalamu amadzimadzi patsiku.
Chifukwa cha kusiyana kumeneku, mukufuna kufufuza zosankha zamtundu umodzi kuti mupatse chakudya chokha chomwe ndi gawo limodzi mwa magawo atatu a mphotho yanu yamagazi ya tsiku ndi tsiku. Izi zikhoza kukhala zosakwana magalamu asanu ndi awiri, magalamu 20 olemera a carbs, kapena ngakhale makilogalamu 60.
Kwa Zakudya Zamagalimoto Zochepa, Sankhani Saladi
Saladi ya McDonald ndi zakudya zabwino, zomwe zimakhala ndi masamba osiyanasiyana, kaloti, ndi tomato mphesa. Saladi yam'mbali imakhala ndi magalamu awiri okha a zitsulo zamadzimadzi (osati kuwerengera kuvala, komwe kuli mbali).
Zakudya zapakati za chakudya ndizochepa. Sankhani nkhuku yophika nkhuku yomwe ili ndi 9 gm ya carbs koma 6 magalamu 6 a carbs aliyense (tulukani croutons). Njira ina iliyonse, monga nkhuku yotchedwa crispy kapena saladi yakum'mwera chakumadzulo, imapanga magalamu 20 a carbs kapena zambiri kuchokera ku chophika, mazira, mapuloteni, ndi zina zotero.
Sankhani mafuta a basamu ochepa kwambiri pa carbs (3 magalamu ngati mugwiritsira ntchito paketi yonse).
Onetsetsani zosankha zina pamene akuchokera 6 magalamu kufika 15 magalamu.
Kulamula Burgers ku McDonald's Low-Carb Way
Kulamula burgers popanda chodabwitsa kumachepetsa carbs. The hamburger patokha palokha zero carbu. Mudzapeza burger mu chidebe, nthawi zina ndi mbali ziwiri za letesi. Njira ina ndikutaya hafu ya bun, kuchepetsa carbs zimaphatikizapo kuyambira 28 mpaka 14, ndipo kudya hamburger nkhope yanu.
Zina mwa mavitaminiwa ali ndi zakudya, kotero muyenera kuwonjezera pazokwanira zanu. Tchizi, magawo a phwetekere, anyezi, ndi mayonesi ali ndi gramu imodzi ya carbs iliyonse. Kwa ketchup kapena Mac Mac msuzi, onjezerani 2 magalamu.
Masangweji Osagwiritsa Ntchito Burger ku McDonald's
Chinthu chanu chochepa kwambiri cha carb ndi nkhuku yowola, popanda bun kapena roll. Lili ndi magalamu awiri a zimagulu chifukwa cha zowonjezera. Mudzapeza ma carbu ambiri ngati muli ndi zakudya zambiri monga nkhuku yowopsa kapena Filet-o-Fish. Ndi nyama yokha, nkhuku zowopsa zimakhala ndi magalamu 10 a carbu, ndipo Filet-o-Fish ali ndi magalamu 9.
Onani kuti mpukutu wamakono uli ndi makilogalamu ambiri kuposa hamburger bun ndi 42 magalamu a chakudya. Ngakhale mutakhala ndi theka la mpukutuwo, mukanakhala mukudya makilogalamu 20 a carbs.
Kwa mavitamini, mavitamini a msuzi kapena mavalidwe a mayo ali ndi gramu imodzi ya zimagulu. Fufuzani ndondomeko yopatsa thanzi ku malo odyera kuti mudziwe zambiri pazomwe zimasintha nthawi zambiri.
McDonald's Breakfasts
Mofanana ndi burgers ndi masangweji, kuti mukhale ndi kadzutsa kanyumba ka McDonald's muyenera kulamulira zinthu popanda muffin kapena croissant, kapena kulamula mazira othothoka okha.
Zipatso 'N Yogurt Parfait ili ndi magalamu 30 a carbs, omwe ali pamtunda wa zakudya zochepa kwambiri za carb ndipo ndi shuga wambiri pa masentimita 22, koma akhoza kukhala ndi zakudya zopatsa thanzi komanso zopatsa mphamvu kusiyana ndi masangweji a kadzutsa.
Zakudya
Madzi, ma sodas, khofi, ndi tiyi yosakanizidwa ndi tiyi ndizosankha za zero-carb. Mukhoza kuyesedwa ndi zakumwa zawo za khofi, koma onani mosamala. Onse okondweretsa amakhala ndi shuga ambiri kupatula kwa vanila yopanda shuga, yomwe ili ndi madzi otsekemera ndi sucralose (Splenda), acesulfame potassium ndi erythritol . Mchere uwu umatchulidwa kuti uli ndi zakudya, koma zimapezeka makamaka kuchokera ku erythritol, zomwe siziyenera kukweza shuga m'magazi ambiri.
Zinthu Zamtengo Wapatali Zopewera ku McDonald's
French fries, nkhuku McNuggets, zikondamoyo, kugwedeza, ndi mchere ndi zonse zakuthamanga. Ndibwino kuti mupewe iwo ngati mukudya kachakudya chochepa.
Mawu Ochokera
Chakudya chamadzulo chingakhale chinthu chabwino kapena njira yokhayo nthawi zina. Zosankha zanu zidzakhala zochepa pamene mukudya zakudya zochepa. Kumbukirani kupempha mpeni ndi mphanda mukamalamula Burger kapena sandwich popanda bun kapena muffin. Mwa kukumbukira malamulo a thumb, mukhoza kupanga zosankha zomwe zili zochepa m'zakudya.