I-Carbohydrates Exchanges yeSifo sikashukela

Funda okokutya okuqhelekileyo okune-carb kubalwa njengokutshintshiselana

Ukutshintshana kokutya kunokukunceda ukucwangcisa ukutya kwakho - nokucwangcisa ukutya kwakho kubalulekile xa unesifo sikashukela . Eli nqaku lijolise ngokukodwa kwi-carbohydrates exchange.

Xa usebenzisa inkqubo yokutshintshiselwa ukugcina umkhondo we-carbohydrate intake , ukutshintshwa kwe-carbohydrate e-1 kufana ne-15 gram ye-carbohydrate. Enye indlela yokucwangciswa kwesidya sesifo sikashukela , ukubalwa kwe-carbohydrates, ufunde iilebula zokutya ukubona inani legrama ze-carbohydrate ngokukhonza. Yazi ukuba unako ukubala i-carbohydrates exchange for food by dividing the total grams of carbohydrates by 15.

Ukutya okuqulethe i-carbohydrate kubandakanya i-starches, ezifana nesonka kunye ne-pasta, iziqhamo, ubisi kunye nemveliso yobisi, ukutya kokutya kunye nokutya okuninzi.

Ukuba awunalo uluhlu lokutshintshiselana, lunokuba nzima ukuba ukwazi ukutya okungakanani ukulingana oku-1. Olu luhlu lubonelela ngokukhawuleza kweentlobo zokutya ezahlukileyo ezibandakanya ukutshintshana kwe-carbohydrates kunye nokuba ubukhulu benkonzo bubukeka bunjani ngokutya okuhlukahlukeneyo. Ukuba ukhetha ukucwangcisa ukutya kwakho kwiintlobo zokutshintshiselana ngesifo sikashukela unokufumana izixhobo ezinzulu ngakumbi o nline .

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Ukunyathela

Ukuqhaqhazela kubhekisela ekutya kokutya, kubandakanya isinkwa kunye ne-pasta, ezinye iinkozo, imifuno ye-starchy, iimbotyi kunye nezinye izityalo. Ingabandakanya nokutya okutya okutya, njengama-pretzels kunye nabaqhiqhi. Olu luhlu lukuxelela ukuba kukuphi ukwenziwa kobukhulu bokutya ngalunye kuthathwa njengetshintshi enye yokotshani:

Isonka - i-1 iqela (1 elilodwa)

Izityalo (ezibandayo, ezingenayo i-unsweetened) - 3/4 indebe

Ilayisi, emdaka okanye emhlophe (ephekwe) - 1/3 indebe

Ipasta (ephekwe) - 1/2 indebe

Iibhontshisi kunye neelentile (eziphekwe) - 1/2 indebe

Iipatates - 3 oz.

Ingqolowa - indebe ye-1/2

I-Pretzels - 3/4 ngeyunithi

I-Popcorn - iikomityi ezintathu

I-Oatmeal (iphekwe) - 1/2 indebe

Abaqhiyi beengqolowa be-3/4

Ubhontshisi obhakiweyo - 1/3 indebe

I-squash yasebusika - 1 indebe

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I ziqhamo

Isiqhamo sineshukela yengokwemvelo kuyo, kwaye ke ngumthombo we-carbohydrate omele uyenze kwisicwangciso sakho sokutya ngesifo sikashukela. Xa ukhetha isiqhamo, qhelana nobunzima besahlulo. Uninzi lweziqhamo aluyincinci ... fumana i-apple encinci kunye ne-orange encinci ukuze uthole ingcamango elungileyo yecandelo elincinane lezityalo elibukeka ngathi. Nazi iziqhamo zokusebenzela ezihlukeneyo eziqingqiweyo ezicatshungulwayo enye i-carbohydrates exchange:

I-Apple, ibhanana, i-orange, i-nectarine-1 encinci

I-Peach - 1 ephakathi

I-Grapefruit - 1/2

Iibhereji - 1 indebe

I-Melon - 1 indebe okanye i-1/3 yesi-5 "i-cantaloupe

Ijusi, indebe engenayo i-1/2

Iidraisins - 2 isipuni

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Yobisi

Ubisi luqukethe iswekile yendalo ebizwa ngokuba yi-lactose. Ngenxa yoko, iimveliso zobisi nazo kufuneka zifakwe kwisicwangciso sakho sokutya njenge-carbohydrates. Ezi nkonzo zeemveliso zobisi zithathwa njengetshintshiselwano enye:

Ubisi - 1 indebe

I-yogurt, i-plain, nonfat-3/4 indebe

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Desserts

Masingalibali iidyuzi! Unako ukuzifumana kwisicwangciso sakho sokutya, nje kuphela ukuba uzibandakanye kuzo. Nazi izibhamo zeedyuli ezahlukahlukeneyo kwaye zingaphi i-carbohydrate kunye neengxube zentengiso nganye zifanelekile:

I-cookies - 2 encinci (1 i-carbohydrate; 1 i-fat)

Ice cream - 1/2 indebe (1 i-carbohydrate; ama-2 amafutha)

I-Pudding, i-sugar-free free milk-fat-fat-1/2 cup (1 carbohydrates)

Brownie - 2 "square 1 carbohydrate; 1 inqatha)

I-pie yepumpkin - 1/8 i-pie (1 i-carbohydrate; ama-2 amafutha)

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Imithombo

_{ZokuLawulwa kokuThengiswa kokuThengiswa Ukubuyiselwa ngoMeyi 7, 2009, kwiNational Heart, Lung ne-Blood Institute - UQeqesho lwezeMpilo yokuThengisa i-Obesity http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/fd_exch.htm#1}

_{Kulkarni, uKarmeen D., MS, RD, BC-ADM, CDE (2005). I-Carbohydrate Ukubala: I-Option Practical Meal-Planning Option kubantu abaneSifo sikashukela. Ibuyiswe ngoMeyi 7, 2009, ukusuka kwiSikliniki yesifo sikashukela http://clinical.diabetesjournals.org/cgi/content/full/23/3/120#TBL1}