14 Vas Nthiv Zaub Mov Tsawg Koj tuaj yeem Noj Tawm Ntawm Cov Khoom Noj Tsawg Carb

Zoo Siab

• 1. Xa hauv lub tub
• 2. KFC grilled qaib
• 3. Kas fes lossis tshuaj yej nrog qab zib lossis ib nrab thiab ib nrab
• 4. Chipotle zaub xam lav lossis lub tais
• 5. Nqaij-qhwv burger
• 6. Panera Cij lub zog ua tshais tais
• 7. Twm twm ua nees
• 8. Nqaij npuas kib lossis hnyuv ntxwm thiab qe
• 9. Arby lub qhaub cij tsis muaj pob los yog ncuav
• 10. Antipasto zaub xam lav
• 11. Nqaij qaib ob daig nqaij ntuag nyias
• 12. Burrito lub tais
• 13. McDonald lub cij ci tshais yam tsis muaj ncuav
• 14. Arby's ci nqaij qaib ntxhw farmhouse cov zaub xam lav
• Hauv qab kab

Khaws cov khoom noj muaj txiaj ntsig thaum noj mov yuav ua rau nyuaj, tshwj xeeb tshaj yog nyob ntawm cov khw noj mov ceev.

Qhov ntawd vim tias cov zaub mov no feem ntau ua raws ncuav, ncuav ci thiab lwm yam khoom uas muaj cov carb ntau.

Tseem, cov khw noj mov zaub mov nrawm tshaj plaws muab qee yam kev xaiv qis thiab zoo, thiab ntau yam khoom siv tau yooj yim hloov kho kom haum rau koj txoj kev ua neej.

Nov yog 14 cov khoom noj uas muaj qab kawg uas koj tuaj yeem noj ntawm cov zaub mov uas tsis muaj cov carb ntau.

1. Xa hauv lub tub

Submarine qhaub cij muaj ntau heev nyob rau hauv carbs. Ib tug raug sub muaj tsawg kawg yog 50 grams carbs, feem ntau ntawm cov uas tuaj ntawm cov xyoob.

Ua kom koj lub sub "rau hauv ib lub tub" (hauv ib lub tais los yog lub thawv ntim), dua li ntawm ib lub thawv, tuaj yeem txuag koj ntau dua 40 grams carbs.

Lub carb suav rau kev xaiv ncua-hauv-ib-tub yuav zoo ib yam dab tsi zoo li no:

• Qaib ntxhw mis thiab provolone: 8 grams carbs, 1 ntawm uas yog fiber
• Qws Siab Tshaj: 11 gram ntawm carbs, 2 ntawm cov uas muaj fiber
• Nqaij qaib zaub xam lav: 9 grams carbs, 3 ntawm cov uas muaj fiber
• California club: 9 grams carbs, 4 ntawm cov uas muaj fiber

Txawm hais tias lo lus "sub hauv ib rhawv" muaj keeb xeeb ntawm Tsho Mike lub, koj tuaj yeem xaj koj cov zaub mov li no los ntawm cov sub sandwich khw, suav nrog Subway.

Tsuas yog thov kom nws npaj kom zoo ua zaub xam lav nrog txiv roj roj thiab dej qab zib rau kev hnav khaub ncaws.

CAIJ NTUJ NO Txo cov carbs thaum noj zaub mov kom muaj protein ntau, hais kom koj nyiam khaub thuas qab “hauv lub rhawv” lossis li nyias.

2. KFC grilled qaib

Fried qaib tsis yog kev xaiv noj zaub mov zoo. Rau cov pib, nqaij qaib nqus cov roj ntau heev thaum kib.

Cua sov roj zaub kom sov siab ua rau muaj cov khoom siv tsis zoo uas yuav ua rau koj muaj kev mob plawv, mob cancer, thiab lwm yam teeb meem kev noj qab haus huv (1, 2).

Tsis tas li ntawd, kib nqaij qaib muaj txog 8-11 grams carbs ib nrab-qhov loj.

Nqaij qaib rau noj yog qhov kev xaiv zoo dua thiab muaj nyob ntawm ntau lub tsev ncaws pob Kentucky Fried Chicken (KFC). Txhua daim ntawm grilled KFC nqaij qaib muaj tsawg dua 1 gram ntawm carbs.

Raws li rau sab lauj kaub tais diav, taum ntsuab muaj 2 gram ntawm cov zom carbs ib zaug noj thiab nyob deb ntawm qhov kev xaiv zoo tshaj plaws. Coleslaw yog tom ntej no, ntawm 10 gram ntawm cov zom zaub mov.

Nyem rau qhov no txhawm rau ua tiav cov ntaub ntawv kev noj zaub mov rau tag nrho cov nqaij qaib xaiv thiab ob sab muaj nyob ntawm KFC.

CAIJ NTUJ NO Xaiv 3 daim ntawm nqaij qaib nrog rau ib sab taum ntsuab rau cov zaub mov sib npaug uas muaj tsawg dua 10 gram carbs.

3. Kas fes lossis tshuaj yej nrog qab zib lossis ib nrab thiab ib nrab

Kas fes thiab tshuaj yej yog dej haus tsis muaj carb.

Lawv tseem yuav muaj caffeine ntau ntau, uas muab qee cov txiaj ntsig zoo.

Cov kab mob kas fes tuaj yeem ua kom koj lub siab, tus nqi metabolic, thiab lub hlwb thiab lub cev ua haujlwm (3, 4, 5,).

Yog tias koj nyiam mis nyuj rau hauv koj lub khob joe, tsev kas fes thiab chaw noj mov cov zaub mov sai heev ib nrab thiab ib nrab. Ib leeg muab ib leeg muaj li 0.5 grams carbs.

Cov tshuaj nplaum hnyav yog ze li ntawm carb tsis pub dawb thiab qee zaum muaj. Txawm li cas los xij, nws muaj txog 50 calories rau ib lub rooj (15 ml), piv rau 20 calories rau ib nrab thiab ib nrab.

Qee lub tsev kas fes kuj muaj kua mis los yog kua mis almond. Cov mis uas tsis tau hloov tawm ntawm cov mis hloov tshiab muab cov carbs tsawg kawg rau ib 2-tablespoon (30 ml) rau noj.

CAIJ NTUJ NO Yog tias koj nyiam haus kas fes nrog mis nyuj lossis qab zib, thov rau ib nrab thiab ib nrab, qab zib hnyav, lossis kua txiv uas tsis muaj qab zib lossis txiv mis.

4. Chipotle zaub xam lav lossis lub tais

Chipotle yog Mexican tsev noj mov ceev ceev uas tau dhau los ua neeg nyiam heev.

Coob leej neeg txiav txim siab nws muaj kev noj qab haus huv zoo dua li lwm txoj saw hlau, vim nws siv cov khoom xyaw zoo thiab qhia ntau txog cov tsiaj kev noj qab haus huv thiab kev ua liaj ua teb nyob ntev.

Chipotle kuj ua rau nws yooj yim heev los tsim cov zaub mov carb qis.

Ib qho zaub xam lav nrog nqaij lossis nqaij qaib, zaub grilled, thiab guacamole muaj 14 gram ntawm tag nrho cov carbs, 8 ntawm cov yog fiber.

Pluas mov no kuj tseem muaj txog 30 gram ntawm cov protein zoo.

Kev noj haus protein ntau thiab fiber ntau tuaj yeem ua rau koj cov gut hormones peptide YY (PYY) thiab cholecystokinin (CCK), uas qhia koj lub hlwb tas thiab pab tiv thaiv kev tawm tsam (7,).

Txawm hais tias muaj vinaigrette muaj, cov kev pab loj ntawm guacamole thiab salsa ua rau cov kua zaub tsis muaj hnav.

Txuas ntxiv, Chipotle muaj cov laij lej kev noj zaub mov zoo hauv online uas tso cai rau koj kom pom cov carb cov ntsiab lus tseeb ntawm koj cov zaub mov.

CAIJ NTUJ NO Xaiv cov zaub xam lav nrog nqaij, zaub, salsa, thiab guacamole rau pluas mov txaus siab nrog 6 grams ntawm carbs zom zom.

5. Nqaij-qhwv burger

Daim npoos tsis muaj qab hau qhwv hauv cov zaub xas lav yog tus qauv qis-carb, cov zaub mov ua noj ua haus luv luv. Nws muaj protein ntau, ib qho tseem ceeb carb tsis pub muaj, thiab muaj rau txhua qhov chaw ua noj ua haus burger ceev.

Koj tuaj yeem txuas ntxiv kho koj cov burger los ntawm kev ntxiv cov hauv qab-qis carb toppings lossis ntxiv, nyob ntawm seb muaj thiab tus kheej nyiam:

• Cheese: Tsawg dua 1 gram ntawm carbs ib nplais
• Nqaij npuas kib: Tsawg dua 1 gram ntawm carbs ib nplais
• Mustard: Tsawg dua 1 gram ntawm carbs ib tablespoon
• Lub Tsib Hlis: Tsawg dua 1 gram ntawm carbs ib tablespoon
• Dos: 1 gram ntawm cov zom carbs ib nplais
• Txiv lws suav: Tsawg dua 1 gram ntawm cov zom zom carbs ib nplais
• Guacamole: 3 gram ntawm cov zom carbs ib 1/4 khob (60 grams)

CAIJ NTUJ NO Sab saum toj koj bunless burger nrog condiments thiab ntxiv toppings ntxiv tsw thaum txo carb kom tsawg.

6. Panera Cij lub zog ua tshais tais

Panera Bread yog café-style tsev noj mov uas muaj qhaub cij, pastries, kua zaub, zaub xam lav, thiab kas fes.

Feem ntau ntawm cov khoom noj tshais noj qab nyob zoo yog carbs. Txawm li cas los xij, ob qho kev xaiv los ntawm lawv cov ntawv qhia zaub mov ua haujlwm zoo rau pluas tshais-carb thaum sawv ntxov.

Lub Fais Pluas Tshais Cov Tais Ua Noj nrog Steak nta cov nqaij ci, txiv lws suav, avocado, thiab 2 lub qe. Nws muab 5 grams carbs thiab 20 grams protein.

Lub Hwj Phab Noj Tshais Cov Hnab Dawb nrog qaib ntxhw muaj qe qe, zaub ntsuab, tswb kua txob, thiab zaub basil rau 7 grams carbs thiab 25 gram ntawm cov protein.

Pib hnub nrog lub tshais-protein ua tshais txhawb kev xav ntawm qhov muaj txhij txhua thiab txo qis kev qab los ntawm kev txo qib ntawm cov tshaib plab ghrelin (,).

CAIJ NTUJ NO Xaiv cov qe ua tshais nrog nqaij thiab zaub ntawm Panera Cij kom ua kom cov carb tsawg thiab tswj kev noj tshaib plab.

7. Twm twm ua nees

Buffalo tis muaj qab thiab zoo noj.

Lawv kuj tseem yuav yog qhov kev xaiv tsawg dua ntawm cov chaw pizza thiab cov kis las ncaws pob, nce raws li qhov lawv tau npaj.

Raws kev coj noj coj ua, twm tis muaj nyob hauv cov kua txob liab uas tsim los ntawm kua txob thiab kua txob kub kub.

Ib qho kev txiav txim ntawm cov dav twm no feem ntau muaj 0 grams3 gram ntawm carbs ib qho.

Ntawm qhov tsis sib xws, lwm cov kua ntsw tuaj yeem ntxiv ntau qhov tseem ceeb ntawm carbs, tshwj xeeb tshaj yog hom qab zib, xws li barbecue, teriyaki, thiab txhua yam ua los ntawm zib ntab.

Qee zaum cov tis yog breaded lossis ntaus thiab kib, uas yog tshwj xeeb tshaj yog rau cov muaj tis muaj tis. Yog li no, nco ntsoov nug seb cov tis tsim tau li cas thiab xaj koj li yam tsis muaj ncuav ci lossis ntim roj.

Tis tis ntses tseem feem ntau ua haujlwm nrog carrots, zaub kav, thiab ris tsho hnav khaub ncaws.

Txawm hais tias lawv tau nce siab tshaj carbs tshaj li ntau lwm cov zaub, zaub ntsuab zoo rau noj hauv tsawg. Ib nrab-khob (60 gram) ntawm cov zaub ntug hauv paus muaj txog 5 grams carbs.

CAIJ NTUJ NO Xaiv cov twm uas tsis yog npias nrog cov ntses qub, zaub kav, thiab ob peb lub zaub ntug hauv paus kom tsim tau cov pluas noj nrog qis dua 10 gram ntawm carbs.

8. Nqaij npuas kib lossis hnyuv ntxwm thiab qe

Qee zaum kev xaiv noj tshais uas yooj yim tshaj plaws yuav yog cov qab tshaj plaws, xws li nqaij npuas kib lossis hnyuv ntxwm thiab qe.

Qhov ib txwm noj tshais ua ke no muaj nyob rau ntawm cov khw noj mov ceev tshaj plaws thiab muaj cov carbs tsawg kawg nkaus.

Dab tsi ntxiv, qe tuaj yeem pab koj txaus siab thiab txaus siab rau cov xuab moos (,).

Hauv ib txoj kev tshawb nrhiav hauv cov poj niam rog nyhav dhau los, noj nqaij hnyuv ntxwm thiab qe rau noj tshais pab txo kev qab los noj mov.

Nws kuj txo cov ntshav qab zib thiab cov kua dej thaum txo cov calories thaum noj su, piv rau cov khoom noj muaj protein tsawg, carb tshais ().

Txawm li cas los xij, kho cov nqaij npuas kib thiab hnyuv ntxwm yog cov khoom tiav nqaij, uas tau txuas rau qhov kev pheej hmoo ntawm kev mob plawv thiab cancer (,).

Vim li no, cov kws kho mob feem coob qhia tawm tsam cov zaub mov no.

CAIJ NTUJ NO Nqaij npuas kib lossis hnyuv ntxwm nrog qe muab cov carbs tsawg heev, txo kev tshaib plab, thiab pab koj lub siab nyob rau ib teev. Tseem, txwv koj noj tsawg ntawm cov nqaij ua, vim lawv tau txuas rau qhov kev pheej hmoo ntawm kev mob plawv thiab cancer.

9. Arby lub qhaub cij tsis muaj pob los yog ncuav

Arby yog ib qho ntawm cov khoom noj khoom noj muaj haus sai tshaj plaws ntawm Asmeskas.

Txawm hais tias qhov nqaij nyuj Roast Classic yog qhov qub thiab nrov tshaj plaws, Arby muaj ntau lwm yam kev xaiv, suav nrog brisket, steak, ham, nqaij qaib, thiab qaib cov txwv.

Ib qho twg ntawm cov no tuaj yeem txiav txim tsis tas lub khob cij rau cov nqaij uas muaj cov carb tsawg, cov zaub mov muaj protein ntau.

Lub tuam txhab lub vev xaib muab cov khoom noj khoom haus laij tawm, yog li koj tuaj yeem kho koj cov xaj kom carbs nyob rau hauv koj lub hom phiaj.

Piv txwv li, koj tuaj yeem xaiv Smokehouse Brisket nrog Gouda cheese, kua ntses, thiab ib sab zaub xas lav rau 5 gram ntawm cov zom carbs thiab 32 grams protein.

CAIJ NTUJ NO Siv Arby cov khoom noj khoom haus laij tawm los tsim cov khoom noj muaj protein ntau hauv koj lub hom phiaj carb.

10. Antipasto zaub xam lav

Vas nthiv zaub mov hauv tsev noj mov Italian paub zoo tshaj rau cov zaub mov muaj carb zoo li pizza, nplej zom, thiab subs.

Antipasto zaub xam lav muaj cov khoom noj qab qab, qis-carb.

Cov zaub xam lav no yog ib txwm ua los ua ib txoj qab, uas muaj nqaij, zaub txaij, txiv ntseej, thiab zaub uas tau hau nrog txiv roj roj. Txawm li cas los xij, nws tuaj yeem raug txiav txim hauv ib feem ntau raws li qhov nkag.

Ib qho kev pabcuam loj-cov zaubmov noj tshuaj antipasto muaj protein ntau thiab muaj tsawg dua 10 gram ntawm cov carbs zom.

CAIJ NTUJ NO Xaiv cov antipasto nyias rau noj, ua zaub mov tsawg ntawm cov khw noj mov Italian chaw noj mov.

11. Nqaij qaib ob daig nqaij ntuag nyias

Subway yog qhov nrov tshaj plaws-khoom noj khoom haus vas nthiv sandwich thoob ntiaj teb.

Xyoo tsis ntev los no, cov saw hlau tau muab cov nqaij ntuag nyias uas tuaj yeem tsim nrog cov khoom noj muaj protein thiab zaub uas koj xaiv.

Ib qho ntawm cov kev xav tau tshaj plaws thiab cov khoom noj muaj txiaj ntsig yog lub Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij Tiav nrog Ob Avocado Nws muaj 10 gram ntawm tag nrho cov carbs, 4 ntawm cov muaj fiber, ntxiv rau whopping 36 grams protein.

Avocados yog nplua nuj nyob hauv plawv-zoo monounsaturated rog thiab fiber. Noj lawv thaum noj su tej zaum tseem ua rau kev noj haus tsawg hauv koj cov pluas noj tom ntej (,).

Cov npe ntawm cov zaub xam lav Subway, nrog rau cov ntaub ntawv qhia zaub mov tiav, tuaj yeem nrhiav tau ntawm no.

CAIJ NTUJ NO Ua kom cov zaub xam lav nrog cov nqaij ob npaug, zaub, thiab avocados kom qab thiab txaus noj Subway noj.

12. Burrito lub tais

Coob tus neeg suav hais tias burritos yog cov zaub mov nyiam.

Lawv feem ntau muaj nqaij, zaub, mov, thiab taum qhwv nrog ib qho loj cov hmoov nplej tortilla. Qhov no ua rau muaj pluas mov uas yooj yim ntim tau ntau dua 100 grams carbs.

Txawm li cas los xij, yuav luag txhua lub tsev noj mov hauv Mexico tso cai rau koj tawm ntawm cov tortilla thiab lwm yam khoom siv uas muaj cov carb ntau.

Qhov no hu ua burrito tais lossis "liab qab" burrito.

Lub tais burrito ua nrog nqaij, grilled dos, tswb kua txob, thiab salsa yog cov zaub mov qab thiab txaus siab uas muab tsawg dua 10 gram ntawm cov carbs zom.

CAIJ NTUJ NO Xaiv lub tais burrito los yog "liab qab" burrito rau qhov tsw zoo ntawm tsoos burrito nrog tsawg heev carbs.

13. McDonald lub cij ci tshais yam tsis muaj ncuav

McDonald yog lub khw muag khoom noj khoom haus nrov tshaj plaws thoob plaws lub ntiaj teb, nrog ntau dua 36,000 lub tsev noj mov thoob ntiaj teb txij li xyoo 2018.

Txawm hais tias nws yog qhov zoo tshaj plaws paub rau burgers zoo li Big Mac thiab Quarter Pounder, nws Cov Qe McMuffin thiab Hnyuv Ntxwm McMuffin noj cov qhaub cij tseem nrov heev.

Cov khoom noj tshais no muaj cov muffin lus Askiv nrog ib lub qe, ib qho ntawm Asmeskas cheese, thiab nqaij npua los yog hnyuv ntxwm.

Ib lub qhaub cij muaj 29 grams carbs. Txawm li cas los xij, xaj khoom ib qho ntawm cov khoom no tsis muaj lub muffin yuav txo cov ntsiab lus carb rau 2 gram lossis tsawg dua.

Nws kuj tseem yog lub tswv yim zoo kom 2 lub khoom noj uas muaj carb tsawg, vim tias txhua tus tsuas yog yuav muab txog 12 gram ntawm cov protein.

CAIJ NTUJ NO Ntawm McDonald's, xaj 2 Qe lossis Sausage McMuffins yam tsis muaj lub ncuav rau cov khoom noj uas txaus noj nrog 4 gram lossis tsawg dua carbs thiab 24 grams protein.

14. Arby's ci nqaij qaib ntxhw farmhouse cov zaub xam lav

Raws li tau hais los saum toj no, kev xaj kom tsawg li Arby's lub qhaub cij yog qhov kev xaiv tsawg-carb.

Tsis tas li ntawd, Arby muaj cov Roast Turkey Farmhouse Salad tshwj xeeb ci cov nqaij qaib ntxhw, nqaij npuas kib, cheese, zaub ntsuab, thiab txiv lws suav.

Nws muaj tsuas yog 8 grams carbs, 2 ntawm cov yog fiber, nrog rau 22 grams ntawm protein.

Tsuas yog nco ntsoov tsis txhob sib xyaw nrog Crispy Chicken Farmhouse Salad, uas suav nrog cov nqaij qaib uas tau ci thiab kib. Nws ntim 26 grams ntawm carbs tag nrho.

CAIJ NTUJ NO Xaiv Arby's Roast Turkey Farmhouse Salad rau kev sib xyaw zoo kawg nkaus ntawm flavors thiab textures nrog 6 grams ntawm zom cov carbs.

Hauv qab kab

Txawm hais tias koj tsuas pom cov khoom noj uas muaj cov carb hauv cov zaub mov ntau dua, cov zaub mov qab qis-carb tuaj yeem tsim nyob rau hauv cov khw noj mov ceev tshaj plaws los ntawm kev hloov chaw yooj yim.

Txawm hais tias cov khoom noj yoo mov yeej tsis zoo rau koj cov zaub mov uas koj npaj tom tsev, nws yog qhov zoo rau koj paub tias yuav xaj dab tsi rau yam twg yog qhov koj xaiv.