Ukubala kwe-carb kungaba nzima uma uqala ukudla okuphansi kwe-carb. Lapha sichaza izindaba ezintathu ezibaluleke kakhulu ezihilela ulwazi lokudla okunomsoco kanye nokubala kwe-carb. Funda ukuthi ungafunda kanjani amalebula okudla, kufaka phakathi ukuthi ukubalwa kwe-carb yokudla kungahluka kanjani.
Kwezinye izimo, i-carb ebalwe ohlwini lokupheka kungase kube nzima ukuyiqonda uma kuqhathaniswa nalokho okufakwe ohlwini lweleveli.
Isibonelo, ku iresiphi ye- Basic Flax Meal Focaccia Bread , iphakheji ye- flax imbewu yokudla ithi kukhona amagremu ama-5 we-carbohydrate nge-2 isipuni ekhonzayo. Iresiphi idinga izindebe ezimbili ze-flax imbewu yokudla. Ngesikhathi iresiphi ikhiqiza amagremu angu-0.8 we-carbohydrate ngayinye yezinsiza ezingu-12 i-recipe izingcingo. Le nombolo ihluke kakhulu kulokho okuselebuli.
Kunezimpikiswano ezintathu ezibalulekile ezichaza ukuthi i-carb ibalwe ohlwini lonke ulwazi lokudla okunomsoco:
I-fibre ne-Carbohydrate ephumelelayo
I-fibre i-carbohydrate, kodwa njengoba ingagciniwe, izidlo eziningi eziphansi ze-carb zithi "azibala" kwi-carbohydrate yonke odlayo. Isizathu esingenakubalwa ukuthi ngeke sithinte i-glucose yegazi (ngaphandle mhlawumbe ngendlela enhle ngokunciphisa umthelela wamanye ama-carbs asele). Njalo uma nginikeza ulwazi lokudla okunomsoco ekugcineni kweresiphi, ngimboza le nkinga ngokusho ukuthi i- carbohydrate engakanani ephumelelayo (okungukuthi, i-fiber minus fiber) ekukhonzeni bese nginikeza isibalo se-fiber .
Ngakho esimweni se-focaccia, ngithi kukhona i-gridihydrate engu-.8 gramu * kanye nama-gramu ama-5 e-fiber ekukhonzeni. Futhi, ngenkathi le fiber i-carbohydrate, ayinikeli ama-calories noma "ama-carbs" angasetshenziswa.
QAPHELA: Iphakheji ithi ukupheka kwesikhumba ngasinye okungu-2 kunamagremu angu-4 e-fibre, okwenza i-carb iphumelele i-1 gram ngayinye ngokukhonza.
Kodwa ngezinye izikhathi amaphakheji ahluka.
Ukwaziswa okunempilo kuwukulinganiselwa nje
Yonke imininingwane yokudla okunomsoco isilinganiso nje. Ukudla konke kuyahlukahluka ekubunjweni kusuka komunye kuya komunye futhi amaphakheji ngamanye angase abe nokudla okunomsoco, kepha ilebula cishe izofana nemikhiqizo efanayo. Izinhlobonhlobo ezithile zezitshalo noma izilwane, lapho zikhula khona, isimo sezulu, umanyolo - izici eziningi zingena emkhiqizo wokugcina. Buza i-aficionado ngalokhu, futhi bayokutshela ukuthi lokhu kuyiqiniso kanjani ngamagilebhisi, kuze kube lapho iphutha lihluka khona ngokusekelwe lapho izithelo zomvini zikhula khona. Kuyiqiniso nakwezinye izinhlobo zokudla okusha kanye nemikhiqizo eyenziwe kuwo. Ngakho-ke, asisoze sazi kahle ukuthi mangaki ama- carbs noma ama-calories noma amavithamini akhona kunoma yikuphi isitibhele esithile ngaphandle uma sihlaziya leyo sitrobheli. Njengoba amalebula enomsoco atholakala ku-batch ethile yokudla, azobonisa lokhu kuhluka. Idatha yedatha ye-USDA (kanye neCanada kanye nezinye izinqolobane) ithatha isilinganiso sezinqwaba eziningi zokudla okuzovela nezinombolo zazo. Ngezinye izikhathi, njengoba bethola idatha eyengeziwe, izinombolo zishintsha ngandlela-thile. Lokhu kwenzeke ekubuyekezeni kwakamuva kwedatha (inguqulo 18) ekhombisa ukubala okuhlukene kwe-carb yenzalo ye-flax kune-version 17 eyenziwe.
Lokhu kuchaza okunye kokuhluka kwamanje yolwazi olulwazi lwe-intanethi kolwazi lokudla okunomsoco.
Usayizi Wokukhonza Kulebuli
Azikho ubungako obujwayelekile bokukhonza imikhiqizo ethile. Lokhu kwenza ukuba i-carb isetshenziswe izinyathelo ezimbili. Akudingeki nje ukuthi uhlole i-carb ebala kule ilebula, kodwa kufanele uhlole ukuthi isayizi yokukhonza kuleso mkhiqizo ihluka kanjani kumikhiqizo efanayo njengoba ingaba nomthelela omkhulu, ikakhulukazi uma inani elisetshenzisiwe lingaphezu kwesayizi okhonzayo . Inkinga yilapho iphutha lokujikeleza landa. Ngakho, isibonelo, uma ilebula ithi isipuni esingu-1 sokudla sinogremu owodwa we-carbohydrate, okungaba yinoma yini kusuka ku-.51 amagremu kuya ku-1.49 amagremu.
Akuyona into enkulu uma udla owodwa okhonzayo. Kodwa kunezipuni eziyi-16 enkomishini, ngakho-ke iphutha lingalinganiselwa ku-8 amagremu kunoma yikuphi ukuqondisa uma usebenzisa okuningi kulo iresiphi.
Ngaphansi
Kuzothatha isikhathi nokuzikhandla, kodwa uma uthola i-carb ebala phansi izofika ngokwemvelo. Uzokwazi futhi uqonde ukuthi i-fibre, ukukhonza usayizi nokulinganiswa kolwazi lokudla okunomsoco kuthinta kanjani ukubala kwakho kwe-carb. , Ngokusebenzisa imikhiqizo efanayo njalo futhi uqiniseka ukuthi usebenzisa isayizi efanayo yokukhonza ekuphekeni, ungenza izinto zibe lula ukuzibona.