Uma usebenzisa isistimu yokushintshaniswa nesifo sikashukela , khona-ke uzoba nesidlo sokudla esiqeda ukudla ongakuthola ngokudla ngalunye njengokukhetha. Ngokwesibonelo, ungase ube nesinqumo se-carbohydrate eyodwa kanye nokukhetha okunamandla kakhulu kwamaphrotheni. Okunye ukhetho lwe-carbohydrate ngokuvamile lilingana no-15 amagremu we-carbohydrate (noma ngokuvamile, ama-10 kuya ku-15 amagremu).
Ukubala kwe-Carb Kuhambisane neSistimu Yokushintshanisa
Uhlelo lokushintshanisa lwenza izibalo kuwe.
Esikhundleni sokufunda amalebula nokubala i-carbs, uhlu lokushintshwa kwesifo sikashukela lunikeza "ukukhetha" okulinganayo okulingana komunye nomunye ngokwemigomo ye-carbohydrate (futhi, kwezinye izigaba, kufaka phakathi imifino, amaprotheni namafutha).
Ikhethelo le-carbohydrate kufanele lilingane nama-calories angu-80, ama-gramu angu-15 we-carbohydrate nama-gram angu-fat. Lokho akusho ukuthi zonke izinqumo ze-carbohydrate yizinga elifanayo lokukhonza. Ngokwesibonelo, ngayinye yalezi zidingo zokudla zilingana nokukhethwa kwe-carbohydrate eyodwa:
- 3 izinkomishi ze popcorn
- Isinkwa esisodwa sesinkwa (1 ounce)
- 1/2 indebe ephekwe
Ukuze uthole ukuguquguquka okwengeziwe nokuhlela kokudla, abantu abaningi bakhetha indlela yokubala i-carb . Njengoba ubala i-carb, ungasebenzisa amalebula okudla, noma ubuke amaqiniso okudla okunomsoco ku-database ye-USDA ye-nutrient, ukuze uthole ukuthi ama-gramu angama-carbohydrate asekukhonzeni kokudla okudlayo. Ngalolu hlelo lokuhlelwa kokudla kwesifo sikashukela, esikhundleni sokudubula ngenani elinqunyiwe lezinhlelo ze-carbohydrate ngesikhathi esidlweni ngasinye, uzoba nesisulu se "amagremu we-carbohydrate." Isibonelo, abantu abaningi bangase bahlose phakathi kuka-45 no-60 amagremu we-carbohydrate ukuze badle ukudla kanye nama-gramu angu-15 kuya kwangu-30 we-carbohydrate for snack.
(Khumbula ukuthi izidingo zomuntu ngamunye zihlukile. Kufanele usebenze nesidlo sokudla esibhalisiwe kanye / noma udokotela wakho ukuthola izinhloso zakho ze-carbohydrate).
Ukubala Izinkonzo ze-Carb Kusuka ku-Gramu Ye-Carbohydrate
Uma ungathanda ukuhumusha ama-gramu agcwele ama-carbohydrate ekukhonzeni ukudla "kuma-carbohydrate servings," ungathatha inani legremudidididrate bese uhlukanisa ngo-15.
Ngakho-ke, ngithi ufuna ukuhlola ukuthi zingaki izinsiza ze-carb ezise-lasagna. Uma ubheka i-lasagna ku-database yesondlo, uzobona ukuthi inkomishi eyodwa yokukhonza inezinhlamvu ezingu-31 ze-carbohydrate. Hlukana ngu-15 bese uthola u-2 (kuhle ukuqoqa noma phansi kunombolo yonke eseduze kakhulu). Ngakho-ke ukukhishwa kwekhabe elingu-1 ye-lasagna kuwufanele ama-carbohydrate amabili.
Ezinye Izindlela Zokuthola Ulwazi Lokudla
Kunezinsiza eziningi ezitholakalayo ukukusiza ukuthi uhlole ubukhulu bokusebenza nokubala kohlelo. E-US, amalebula okudla adingeka ukuba abe namaqiniso okunomsoco kubo. Ama-carbohydrate ngokukhonza ngamunye afakwe ohlwini kulawa malebuli, kanye nama-fat gram kanye nolunye ulwazi. Uma ukudla ozoyidla akunalebula, kunezincwadi namapheshana amanani we-carb wokudla okuhlukahlukene.