Izixhobo zeCarbohydrate Ukubala
Abantu abaninzi abanesifo sikashukela sohlobo lwe-2 badinga ukulandela ukutya okunomdla we-carbohydrates ukusiza ukulawula iishukela zegazi. I-carbohydrate yindlela yokutya echaphazela i-sugar suars kakhulu. Xa i-metabolized, i-carbohydrates idilizwe kwaye iguqule ishukela. I-insulin yi-hormone ethatha ushukela egazini ukuya kwiiseli zokusebenzisa amandla. Xa unesifo sikashukela seSibini 2, iiseli zinokuxhathisa i-insulini kunye noshukela zihlala kumfudlana wegazi kunokuba zithathwe kwiiseli.
Ukuguqula i-carbohydrates intake ngokugcina izigaba ezinokuthi kunokunceda umzimba ulawulwe iishukela zegazi kwaye ubangele ukulahleka kwesisindo (oku kunceda umzimba wakho ukuba usebenzise insulini). Enye yeendlela zokwenza oku kukutya inani elifanayo le-carbohydrates ngeenxa zonke ngexesha elifanayo. Akuthethi ukuba kufuneka udle ukutya okufanayo kwansuku zonke; kunoko kuhlose ukutya inani elincinci le-carbohydrates ngomdla. Cela umqeqeshi wakho we- diabetes oqinisekisiweyo okanye utyikityi wokutya othe ubhalisiwe ukuba ungaphi na amagremu e-carbohydrate kufuneka udla ngesidlo ngasinye.
Ziziphi ukutya eziKarbohydrates?
Ii-carbohydrate zibalwa kwigrama kwaye zifumaneka kwizinto ezifana nokutya, imifuno yesitashi, izityalo, izithelo, ubisi / yogurt kunye nokutya okushukela. Ukutya okuqulethe iilebula kulula ukubala kunezo ezingenayo iilebula (ezifana neziqhamo). Ukuze ufunde indlela yokubala i-carbohydrates ngokuchanekileyo unokufuna ukutyalomali kwizinto ezithile. Funda ngezansi ukufumanisa oko uza kuyidingela ukubala i-carbohydrate ngokuchanekileyo:
Iilebula zokutya:
Ukuba awukwazi ukufunda iileyile yokutya, kufuneka ufunde. Iileyibhile zokutya zinokukunceda uqonde inani elipheleleyo le-carbohydrate ekudleni kunye nalapho ezo i-carbohydrates zivela khona. Into yokuqala ofuna ukuyijonga xa ufunda iilebula kukukhulu. Emva koko, ufuna ukufumana i-servings kwisitya ngasinye kwaye ekugqibeleni, ufuna ukufumana i-carbohydrate epheleleyo.
Umzekelo, ukuba ufunda iilebula yokutya kunye neleyile ithi Ubungakanani bokukhonza: 3/4 indebe: Ukukhonzwa kwisitya ngasinye: 12: Yonke i-carbohydrate: 24 g: I-Fiber 3 g: Ushukela 3 g kunye nezinye i-carbohydrate: 18 g ngoko unako ukutolika ngale ndlela:
- Omnye umkhonta we-cereal uthathwa njenge-3/4 yekomityi kwaye, kwikhobe ye-3/4, kukho i-24 g ye-carbohydrate, i-3 g fiber, kunye ne-3 g ishukela. Ibhokisi elipheleleyo liqulethe i-12, ye-3/4 yeekomity servings. Ukuba uya kudla ngaphezu kwe-3/4 indebe kufuneka wandeze inani lempahla oya kuyidla nge-carbohydrate yonke ukuqikelela inani elipheleleyo le-carbohydrates oya kulidla. Umzekelo, ukuba udla iikomityi ze-1/2 ze-cereal (ezi zimbini zee-3/4 zekhobe) kufuneka uzandise i-carbohydrate engama-2, oku kuthetha ukuba uya kudla i-48 g ye-carbohydrate.
- Ukufumana ulwazi oluthe xaxa malunga nokufunda kwelebula: Indlela yokufunda iLayibha yokutya
Ukulinganisa iikhopu kunye neepoyi:
Ukulinganisa iikomityi kunye neepuni zikunceda ukuba ubeke ngokuchanekileyo ubungakanani bokutya kwento ethile yokutya. Uya kufuna ukufumana izindebe zokulinganisa. Ngokuqhelekileyo, ezi zixhobo zingasetyenziselwa ukulinganisa i-carbohydrates efana neziyobisi, i-cereal, i-grains, i-legumes, isasazeka, i-condiments kunye nezinye izinto ezifakwe kwi-jarred okanye ibhokisi. Ezinye iingcebiso zokukopela:
I-1/3 indebe ephekwe yidrata okanye ilayisi = 15 g i-carbohydrate
I-1/2 indebe iphekwe i-oatmeal = 15 g i-carbohydrate
1 8 oz indebe yobisi = 12 g i-carbohydrate
1 Tablespoon yobusi, isiraphu, agave = ~ 15 g i-carbohydrate
1 Tablespoon ketchup = 4 g i-carbohydrate
Scale Food
Izikrini zokutya zi luncedo xa uzama ukubala inani le-carbohydrate kwindawo yokutya engenayo iilebula okanye ezo zokutya apho ubungakanani bobukhulu bungathunyelwa ngesisindo. Ngokomzekelo, ukutya okunjengesiqhamo, amazambane, kunye nolwahlulo oluthile luhlu lwesahlulo sesisindo. Ukuba unesilinganisi sokutya, unako ukugqiba ubunzima bokutya kunye nomqondiso wokubala kunye ne-carbohydrates book counting or app to determine the total amount of carbohydrates into loo nto yokutya.
Nazi ezinye iingcebiso zokukopela zokulinganisela ukutya:
4 oz yesityalo = 15 g i-carbohydrate
I-3 oz yezambatho = 15 g i-carbohydrate
2 oz owomileyo iinqaba = 45 g i-carbohydrate (2 oz izityalo ezomileyo malunga nekombe eliphekwe)
1 oz yeesonka = 15 g i-carbohydrate (ungayisebenzisa le nto isonka esitsha, imiqulu, iigels, njl)
I-Carbohydrate Ukubala i-Apps kunye newebhusayithi:
Ungasebenzisa iiwebhusayithi okanye iinkonzo ukuba ukhangele ulwazi lokwondlo lwezidlo ezithile.Lezi zicelo zisebenzisekile xa ukhangela iintlobo zokutya ezikhethekileyo kunye nezinto zokutya zokutya. Ezinye iinkqubo ze-carbohydrate zinokukunceda ukuba wenze iilebula kunye neemali ze-carbohydrate esekelwe kwiindlela zokupheka ozenzayo ezigcina ixesha lokujonga izinto ezithile zokutya. Ezinye iiwebhusayithi ziquka:
CalorieKing
NutritionData
Ezinye iinkqubo ziquka:
I-GoMeals
EatOutWell
CalorieKing
dLife