Ukwazi ukuthi udla ama-carbohydrate engakanani kubalulekile ekudleni okuphansi kwe-carb. Enye indlela yokwenza lokhu ukubala i-carb gram.
Kuncike ekuhleleni kokudla, uzodinga ukwazi ukuthi kufanele ubale i-carbohydrate engqikithi noma i-carbohydrate enetha. Isibonelo, indlela abantu abaningi abanesifo sikashukela abafunda ngayo ukubalwa kwe-carb, kusetshenziselwa amagremu ama-carb ayonke, kanti ukudla kwe-Atkins kusebenzisa i-carbs net. Njengomthetho ojwayelekile, ukudla okuphansi kuka-50-60 amagremu we-carb ngosuku usebenzisa i-carbs net, kuyilapho izidlo ezine-carb (kuze kube ngu-200 amagremu we-carb ngosuku zibhekwa ngokuthi "i-carb ephansi" ngezinye izincazelo) sebenzisa i-carbs ephelele ukubala kwabo.
1 - Ingqikithi ye-Carbohydrate noma i-Net Carbs?
Ukukhetha uhlobo olufanele lokubala i-carb kungenza umehluko ngokuphumelela kokuhlela kwakho, ngakho-ke unake lokhu.
Iyini i-carbohydrate engqikithi? Inani le-carb count lizofaka yonke i-carbohydrate ekudleni, noma ngabe yimuphi umthombo.
Iyini inani le-carb net? Uma ubala i-carb net, i-fibre isuswa kuwo wonke ama-carbohydrate. Ezinye ezenziwe ngaphansi kwe-carb noma ukudla okushukela akukhipha ushukela utshwala nezinye izithako, kepha kufanele ukhohlwe ngalokhu.
2 - Ukulinganisa Into Ebaluleke Kakhulu!
Kungase kuzwakale kuvelele, kodwa awukwazi ukutshela ukuthi izinto eziningi zingenzani uma ungazi ukuthi unakho yini into enayo! Kuvame kakhulu ukuthi abantu bacabange ukuthi bayazi ukuthi ingakanani isipuni noma isigamu sendebe noma amasentimitha ayisithupha lapho empeleni izilinganiso zabo zingaba khona.
Le nkinga iye yakhuliswa emashumini eminyaka amuva njengoba ukukhonza ubuningi sekutholile. Ngesikhathi ngisakhula ngawo-1960 ucezu lwesinkwa noma i-muffin noma i-bagel yayincane kakhulu kunanamuhla. Futhi, izingxenye zokudlela ziye zanda kakhulu. "Ukukhonza" kwe-pasta endaweni yokudlela kungabandakanya kalula "ama-servings" amathathu noma amane okudala. Ngisho nezithelo zikhulu kakhulu, ngakho-ke lokho okwakungaba yisithelo esiphakathi manje kubonakala kuncane kithi.
Uzodinga izilinganiso zokulinganisa nezinkezo, umbusi noma umthamo wokulinganisa, futhi ngethemba ukuthi i-scale. Ngokufanelekile, ngalesi sikhathi, uzothola amanye amadivaysi wokulinganisa ukuze ubone ukuthi yini esikhuluma ngayo.
3 - Imifino Engelona I-Starchy
Nakuba imifino engelona isisindo ine-carbohydrate, ayinayo okuningi, futhi i-carb bang ye-carb inkulu kakhulu iningi layo. Ekudla okuncane, lezi zitshalo zithatha indawo yokudla kwezinkanyezi kanye nezidakamizwa, futhi abantu abaningi ezidlweni ezincane eziphefumula baphela kabili noma kabili inani lemifino abayidlayo. Abantu ngezidlo ezinomsoco-ngezinye izikhathi abazibalazi nhlobo.
Lokho kusho ukuthi ukubamba imifino emifino kungaba yinkimbinkimbi ngenxa yobunjwa obungavamile kanye nezindlela ezahlukene zokusika nokupheka. Isibonelo, imikhonto yesikhumba se-asparagus iyahlukahluka kakhulu kakhulu kunzima kakhulu njengesithupha sakho. A "medium" Bell pepper ngokusho database kungabi yilokho sicabanga. Ukubala i-carbs emifinini kungaba yisikhathi esihle sokuphuma umbusi noma umthamo wokuqinisekisa ukuthi uyazi ukuthi yiziphi amayintshi amane ezibukeka kahle.
Imifino yimifino ephansi kunazo zonke emasimini. Amanye amacebo aphansi-ngisho nokubala imifino ngokuthi "ukudla okukhululekile" njengoba bephansi kwe-carb futhi bazungezwe yi-fibre kakhulu engavame ukuphakamisa ushukela wegazi - kodwa hlola uhlelo lwakho siqu ngaphambi kokunquma ukwenza lokhu.
4 - Ukubala i-Carb kuZithelo
Izithelo zinomthelela omkhulu ekungeneni kwama-carbohydrate, kusuka kuma- raspberries , ku-3.5 amagremu we-carb net ngenqamu yesiqingatha, kuya ku- raisin , ku-31 amagremu ekomitini lesine. Ngokuvamile, amajikijolo aneshukela okungenani, futhi izithelo ezishisayo nezomile zinokuningi.
Izithelo zivame ukwedlula imifino, ngakho ngezinye izikhathi kungadingeka ulinganise. Enye inkinga ukuthi usayizi wezithelo eziningi usukhule eminyakeni edlule. Isibonelo, ibhanana "eliphakathi" lingamayintshi angu-7 ubude. Vele uzame ukuthola ibhanana eli-7 intshi - zonke ezitolo lapho ngithenga khona zinkulu. Ngokufanayo nama-apula - okuphakathi okungamamitha angu-3 intshi, abantu abaningi abangacabanga ukuthi bancane.
5 - Ubhontshisi kanye nemifino esitshalo
Uma unendawo ekamelweni lakho le-carb, ubhontshisi kanye nemifino ye-starchier yiyona ndlela enhle kakhulu, ngoba zivame ukuba nezondlo-zikhulu kakhulu uma kuqhathaniswa nezinye ukudla okuphezulu. Ukwengeza, ubhontshisi banamakhemikhalidididididi aphethwe kancane kancane kanye nesitashi esimelana naso, ikakhulukazi uma ugoqa bese uzipheka ngokwakho kunokuthenga ubhontshisi osemathinini.
Ingqikithi yenkezo yamabhontshisi cishe ama-gramu angu-15 e-carb, ngaphandle kwamabhontshisi we-soy.
Ulwazi lwe-Bean olungaphezulu:
- Ubhontshisi Omnyama
- I-Peck Peas (i-Garbanzo Beans)
- Amalenti
- I-Soy Beans
Imifino yemifino ihluke kakhulu ekutheni i-carb ingakanani. Amazambane ahlambulukile enye enye yale "nengxenye indebe cishe ngamagremu angu-15 e-carb".
6 - Izinhlamvu, kufaka iPasta
Qaphela: Ukudla ukudla okusanhlamvu akuyona imfuneko! Ingosi ye-American Diabetes Association ithi: Uma uzodla ukudla okusanhlamvu, khetha lezo ezondla kakhulu. Khetha okusanhlamvu okuphelele.
Othisha abanesifo sikashukela basebenzisa amagremu angu-15 we-carbohydrate njengesilinganiso sokwenza usayizi. Ukuze uthole okusanhlamvu, lokhu cishe yingxenye yendebe yezinhlamvu eziphekiwe, ngaphandle kwelayisi ne-pasta, lapho kukhonjiswa khona i-1/3 yendebe.
Hlola ama-Carb Counts for:
- I-Amaranth
- Ukudla Kwesikhamo (kufaka phakathi ama-grits, i-polenta, ne-popcorn)
- Oats (kufaka phakathi izinhlobo eziningana ze-oats eziphekwe)
- I-Quinoa
- Ilayisi
- Ngokolweni (kuhlanganise ufulawa, i-bulgur, i-pasta, njll)
I-7 - Ipahla Zokupheka
Indlela engokoqobo yokwamukela inani lama-carbohydrate kuma-cookies, amaqebelengwane, amaphayi, izinkwa, njll, kufanele ufunde ilebula futhi ukhokhele kakhulu usayizi okhonzayo. Ezinye izilinganiso ezinzima, ngokusekelwe ku-15 amagremu wokukhonza:
- Isinkwa esisodwa sesinkwa (inothi ukuthi lezi zinsuku eziningi zinamathele amakhulu kunesayizi evamile, ngakho qiniseka ukuthi ubuka ilebula)
- I-tortilla eyodwa ka-6 intshi, ufulawa noma ummbila
- ½ webhayisikili, noma eyodwa encane (amasentimitha amabili ububanzi)
- ½ we-muffin yesiNgisi
- ¼ we-bagel enkulu
- I-⅓ ye-muffin enkulu, noma i-muffin encane (2½ amasentimitha ngaphesheya)
- 4-6 crackers
- 3 ama-vanilla wafers
- 1 i-brownie encane noma ikhekhe ngaphandle kwe-frosting (isikwele esingu-2 intshi square)
8 - Izidakamizwa Zamafutha
Ubisi lwekomishi lobisi lunamagremu angu-11 kuya ku-12 e-carb, okuvela ku-ushukela (i-lactose) ebisi. Cishe zonke ezinye izinhlobo zomkhiqizo wezobisi ezinye ze-lactose zisuswe, noma ngokuvutha (i-yogurt, ushizi) noma ngoba ukhilimu isetshenziswa ngaphezu kobisi (ukhilimu okhululekile). Ngenxa yokuthi amabhaktheriya adla i-lactose, kungase kube ngisho ne-carb encane ku-yogurt kunokuba ilebula ithi . Yiqiniso, uma abakhiqizi beqala ukwengeza ushukela (i-yogurt yimbi kakhulu), wonke amabhethri avuliwe.
Isibonelo: i-ounce yeshizi ngokuvamile iphakathi kwengxenye yesigamu kanye nogremu owodwa we-carbohydrate (nakuba izinhlanzi ezicutshungulwa zingaba nokuningi).
9 - Amantongomane nembewu
Amantongomane kanye nembewu yizinhlobo zokudla ezincane kakhulu ngoba zivame ukuba nezakhi eziningi ezifanayo njengezinhlamvu ezigcwele ezingxenyeni ze-carbohydrate, kanye namafutha enempilo kanye ne-fibre ngaphezulu. Ngaphandle kwe-chestnuts kanye ne-cashews (okuyi-starchier), amanothi amaningi kanye nezinhlanzi ziphakathi kwamagremu amabili namane we-carb net ngayinye.
10 - Konke okunye
Manje sesifake izigaba ezinkulu zokudla ezine-carbohydrate kuzo. Cishe konke okunye kuzoba nelebula lokudla, ngakho uzokwazi ukukuzibonelela. Izinhlelo zokusebenza zeselula kanye nezincwadi zokubala ze-carb zingasiza.
Qiniseka ukuthi ufunda amalebula ngokucophelela, ulinganise ngokucophelela, wazi umkhawulo wakho we-carb , futhi uzokwenza kahle!