Amathuluzi we-Accurate Carbohydrate Ukubala
Ngokuvamile abantu abanesifo sikashukela sohlobo lwe-2 kudingeka balandele ukudla okunomsoco we-carbohydrate ukusiza ukuphatha ushukela wegazi. Ama-carbohydrate yilona uhlobo lokudla oluthinta ushukela wegazi kakhulu. Uma i-metabolized, ama-carbohydrate aphukile futhi aphenduke ushukela. I-insulini yi-hormone ethatha ushukela egazini ukuya emaqenjini ukusebenzisa amandla. Uma unesifo sikashukela sohlobo lwesi-2, amaseli angamelana ne-insulini noshukela ahlale ekusakazweni kwegazi esikhundleni sokuthunyelwa emafetheni.
Ukuguqula i-carbohydrate ukudla ngokugcina izingxenye ezihambisanayo kungasiza umzimba ukulawula ushukela wegazi futhi kubangele ukulahlekelwa isisindo (okusiza umzimba wakho ukuba usebenzise i-insulin). Enye yezindlela zokwenza lokhu ukuthi udle isilinganiso esifanayo sama-carbohydrate ngesikhathi esisodwa nsuku zonke. Akusho ukuthi kufanele udle ukudla okufanayo nsuku zonke; kunalokho bahlose ukudla inani elilinganiselwe lama-carbohydrate ngempuphu ngayinye. Cela uthisha wakho oqinisekisiwe wesifo sikashukela noma u-dietitian obhalisiwe ukuthi zingaki amagremu we-carbohydrate okufanele udle ngesidlo ngasinye.
Yikuphi ukudla okuyi-Carbohydrates?
Ama-carbohydrate abalwa amagremu futhi atholakale ekudleni okunjengokudla, imifino esitashi, izithelo, izithelo, ubisi / yogurt nokudla okuyishukela. Ukudla okuqukethe amalebula kulula ukubala kunelawo angenawo amalebula (njengezithelo). Ukuze ufunde ukuthi ungabala kanjani ama-carbohydrate ngendlela efanele ungase ufune ukutshala izimpahla ezithile. Funda ngezansi ukuze uthole ukuthi uzodinga yini ukubala ama-carbohydrate ngokunembile:
Amalebula Wokudla:
Uma ungazi ukufunda ilayi lokudla, kufanele ufunde. Amalebula okudla angakusiza ukuba unqume inani le-carbohydrate ekudleni nalapho kulawo ma-carbohydrate avela khona. Into yokuqala ofuna ukuyibuka lapho ufunda ilebuli yayizibukhulu bokukhonza. Okulandelayo, ufuna ukunquma ukukhonjiswa kwe-container ngayinye futhi ekugcineni, ufuna ukubona i-carbohydrate engqikithi.
Isibonelo, uma ufunda ilebula lokudla kanye nelebuli ithi Usayizi wokukhonza: 3/4 indebe: Izinkonzo ngomgodla ngamunye: 12: Ingqikithi ye-carbohydrate: 24 g: I-fibre 3 g: Ushukela 3 g kanye nezinye i-carbohydrate: 18 g bese ungakwazi sihumushe ngale ndlela:
- Omunye uketshezi we-cereal uthathwa njenge-3/4 yendebe futhi, kuleso sindebe se-3/4, kune-24 g carbohydrate, ama-3 g fiber, no-3 g ushukela. Ibhokisi lonke liqukethe izinkampani eziyishumi nambili, 3/4. Uma uzodla indebe engaphezulu kwezingu-3/4 kumele ukwandise inani lemisebenzi oyodla yi-carbohydrate engqikithi ukucacisa inani eliphelele lama-carbohydrates ozolidla. Isibonelo, uma udla izindebe eziyi-1/2 ze-cereal (okuyizinhlamvu ezimbili ze-3/4) kumele udlulise ama-carbohydrate angama-2, okusho ukuthi uzobe udla ama-48 g we-carbohydrate.
- Ukuze uthole ukwaziswa okwengeziwe ngokufunda ilebuli: Ungafunda kanjani I-Label Yokudla
Ukulinganisa Amacu Namapuni:
Ukulinganisa izinkomishi nezinkezo kukusiza ukuthi uhlukanise ngokunembile ubungako bokudla okuthile. Uzofuna ukuthola izinkomishi zokulinganisa ezomile nezimanzi. Ngokuvamile, lawa mathuluzi angasetshenziswa ukulinganisa ama-carbohydrate afana neziphuzo, okusanhlamvu, okusanhlamvu, izitshalo, ukusabalala, iziqu nezinye izinto ezifakwe emabhuloki noma ebhokisini. Amanye amathiphu amahle okukopela:
1/3 indebe ephekwe i-pasta noma ilayisi = 15 g carbohydrate
1/2 indebe ephekwe oatmeal = 15 g carbohydrate
1 8 oz indebe yobisi = 12 g carbohydrate
1 I-tablespoon yobusi, isiraphu, i-agave = ~ 15 g i-carbohydrate
1 I-tapepoon ketchup = 4 g we-carbohydrate
Isilinganiso sokudla
Izilinganiso zokudla ziyasiza uma uzama ukubala inani lama-carbohydrate entweni yokudla engaqukethe ilebula noma kulabo ukudla lapho usayizi wokukhonza uthunyelwa ngesisindo. Isibonelo, ukudla okunjengezithelo, amazambane, kanye nezinhlu ezithile zokuhlunga isabelo sesisindo. Uma unesilinganiso sokudla, unganquma isisindo sezinto zokudla nokubhekwa ngokubheka ibhuku lezinhlamvu ze-carbohydrate noma uhlelo lokusebenza ukucacisa inani eliphelele le-carbohydrate kulelo nto yokudla.
Nanka amanye amathiphu okukopela okukala ukudla:
4 oz wezithelo zonke = 15 g carbohydrate
3 oz of amazambane = 15 g carbohydrate
2 oz owomile wezinhlamvu eziningi = 45 g i-carbohydrate (2 oz ozondayo owomile mayelana nekombe eliphekwe)
1 oz wezinkwa = 15 g carbohydrate (ungasebenzisa lokhu isinkwa esisha, imiqulu, amabhasi, njll)
I-Carbohydrate Ukubala Izinhlelo Newebhusayithi:
Ungasebenzisa amawebhusayithi noma izinhlelo zokusebenza ukuze ubheke ulwazi lokudla okunomsoco wokudla okukhethekile.Lezi zicelo ziyasiza futhi uma ubheka izinhlobo ezithile zokudla kanye nezindawo zokudlela zokudlela. Ezinye izinhlelo zokusebenza ze-carbohydrate zingakusiza futhi ukwakha amalebula namanani we-carbohydrate ngokusekelwe ekuphekeni okudalile okugcina isikhathi sokubheka izinto ezithile zokudla. Amanye amawebhusayithi afaka:
I-CalorieKing
NutritionData
Ezinye izinhlelo zokusebenza zifaka:
I-GoMeals
EatOutWell
I-CalorieKing
dLife