Zindikirani Mabala a Carb a Mafuta ndi Tchizi
Zakudya m'zakumwa za mkaka zimachokera ku lactose (shuga wa mkaka). Ngati mukutsatira zakudya zochepa, zakudya zomwe mungakonzeke zingakulimbikitseni kuthetsa mkaka, koma mutha kusankha zakudya zamakono zochepa kapena zonenepa. Odzola kapena othandizira a mitundu yosiyanasiyana ya mkaka amawonjezera chakudya, ndipo zimakhala zofunikira kuyang'ana chizindikiro.
Nthawi zina anthu amadabwa ndi mankhwala a mkaka. Cream nthawi zambiri amawoneka ngati otsika mu carbs chifukwa cha kukula kwautumiki zomwe zili mu chidebe. Supuni ya kirimu ili ndi pang'ono pang'ono kuposa hafu ya gramu ya zimagawenga ndipo imatchedwa kuti ndikhala ndi zitsulo za zero. Komabe, pali supuni 16 mu kapu, kotero chikho chonse chiri ndi pafupifupi 6,5 magalamu a mavitamini.
Avereji ya Mapiri a Carb kwa Zakudya Zamakono Zambiri Zamakono
Izi ndi chikho cha 1 chikho (8 ma flux ounces) a zotsatirazi, malinga ndi deta ya USDA:
- Mkaka wonse: 11.4 magalamu a mavitamini
- Mkaka wa 2 peresenti: 11.7 magalamu a nthuga
- Mkaka wa 1 peresenti: 11.6 magalamu a mavitamini
- Mkaka wopanda madzi (mkaka): 11.9 magalamu a mavitamini
- Buttermilk: 11.7 magalamu a mavitamini
- Mkaka wa mbuzi: 10.9 magalamu a mavitamini
- Theka ndi theka: 10.4 magalamu a mavitamini
- Khwangwala : 7.1 magalamu a mavitamini
- Zowawa: 6.6 magalamu a mavitamini
- Mkaka wosungunuka (zamzitini): 25.3 magalamu a makapu
- Nonfat evaporated: 29,0 gm ya carbohydrate
- Kukoma mkaka wosakaniza: 166 magalamu a mavitamini
Ndikofunika kudziwa kuti ziwerengerozi sizisonyezeratu zonse zakumwa mkaka. Zina mwa mkaka ndi mapuloteni ndipo nthawi zina mkaka wothira umaonjezeredwa ndi thupi lina, lomwe lingasinthe chiwerengero cha carb.
Nthawi zonse werengani malemba anu. Komanso, chiwerengero cha chakudya mu kirimu chimasiyana malinga ndi kuchuluka kwa butterfat ndi lactose.
Malangizo a Carb Omwe Amalowetsa Amayi Ambiri
Ngati mukutsatira zakudya monga zakudya za Paleo kapena zakudya zamkati, mukhoza kuthetsa mkaka ndikusankha mkaka (Paleo ndi mavitamini), mkaka wa soya ( mkaka ), kapena mkaka wa kokonati (Paleo ndi wathanzi) ).
- Mkaka wosakanizika wa soya: Pakati pa 2 ndi 5 magalamu a mavitamini, malingana ndi chizindikiro. (Zindikirani: Mkaka wambiri wa soya umatulutsidwa.)
- Mkaka wopanda mchere wa amondi: 2 mpaka 3 magalamu a zimagawidwe malingana ndi chizindikiro. (Ndiponso, mkaka wambiri wa amondi umasangalatsa.)
- Mkaka wa kakoti wamchere: 6.3 magalamu a mavitamini
Pali ambiri ambiri omwe amalowa mkaka pamsika. Mkaka wa kokonati mu katoni ndi wosiyana kwambiri ndi mtundu wa zamzitini. Mukhozanso kugula mkaka wamphongo, mkaka wa mpunga, ndi mkaka wa oat. Zonsezi zimasiyana mosiyanasiyana, choncho funsani zolemba za zakudya pa phukusi.
Malingaliro a Carb a Cream Cream ndi Yogurt
Mtedza wotsekemera umayamba ndi kuwerengera komweko monga mkaka wapangidwa kuchokera, koma penyani chizindikiro, monga zowonjezera zingasinthe nambala iyi. Komanso, mabakiteriya mu yogurt amakoleza lactose, motero malingana ndi utali wautali wotani, chiwerengero chenicheni cha carb chikhoza kukhala ochepa magalamu 8 pa kapu.
Chakudya chamtengo wapatali chamtengo wapatali, ali ndi magalamu okwana 9.8 a makapu pa kapu.
Malingaliro a Carb a Jibini
Njuchi zimasiyana, koma zambiri zimakhala pakati pa 0,5 ndi 1 gramu ya carb pa ounce, kuphatikizapo kirimu kirimu. Tchizi tamadzi kanyumba kakang'ono kamene kali ndi makilogalamu pafupifupi atatu a carbu ndi theka la chikho, koma mitundu yochepa ya mafuta ikhoza kukhala ndi zina zambiri.
- Tchizi cha ku America (gawo limodzi la magawo awiri): 0.3 magalamu a carbohydrate
- Tchizi ta Cheddar, shredded (supuni 2): 0,2 gramu ya carbohydrate
- Cheddar tchizi, kagawo (Kraft) kirimu tchizi, nthawi zonse (Philadephia; supuni 2): 1 gramu ya nthuga
- Tchizi, mafuta ochepetsedwa (Kuwala kwa Philadelphia; supuni 2): 2 magalamu a nthuga
- Feta, crumbled (supuni 2): 0,8 magalamu a zimagulu
- Monterey Jack, wodetsedwa (supuni 2): 0,1 magalamu a makapu
- Mozzarella, shredded (supuni 2): 0,8 magalamu a mavitamini
- Parmesan, grated (supuni 1): 0 magalamu a mavitamini
- Parmesan, yodetsedwa (supuni 2): 0.3 magalamu a mavitamini
- Ricotta, mkaka wonse (chikho chimodzi): 1.9 magalamu a madzi
- Swiss, chidutswa (Kraft): 0 magalamu a zimagulu
- Swiss, shredded (supuni 2): 0,5 magalamu a makapu
Ngati mukuda nkhawa ndi zakudya zomwe mumazikonda, werengani malemba anu kuti mudziwe zambiri kapena mugwiritse ntchito ndi munthu wodya zakudya kuti mupeze zosankha za mkaka wotsika.
> Chitsime:
> USDA Food Composition Database. Dipatimenti ya Ulimi ya United States.