Ukuba usebenzisa isishwankathelo lokutshintshwa kwesifo sikashukela , ngoko uya kuba nesicwangciso sokutya esiqhekeza ukutya onokukwazi ukufumana ngesidlo ngasinye njengokukhetha. Ngokomzekelo, unakho ukhetho olulodwa lwe-carbohydrate kunye nesinye seprothini ekhethileyo kakhulu. Elinye i-carbohydrates choice lilingana ne-15 gram ye-carbohydrate (okanye kaninzi, i-10 ukuya ku-15 amagremu).
Ukubala kweCarb ngokuchasene neString System
Inkqubo yokutshintshisana yenza izibalo kuwe.
Kunokuba ufunde amalebula kwaye ubale i-carbs, uluhlu lwezitshintshi zesifo sikashukela lunikeza "ukukhetha" okulinganayo ngokulinganayo ngokwemigca ye-carbohydrate (kwaye, kwezinye iindidi, kubandakanywa imifuno, iiprotheni kunye namafutha).
Ikhethridi yekhethididi kufuneka ilingane neekhalori eziyi-80, iigramu ze-carbohydrate kunye ne-zerogram yeenqatha. Oko akuthethi ukuba zonke iinqunto ze-carbohydrate zifana nobukhulu obufanayo. Ngokomzekelo, nganye yee-servings zokutya ilingana nokukhethwa kwe-carbohydrate enye:
- Iikomityi ze-popcorn ezintathu
- Isonka se-1 (i-1 enye)
- I-1/2 indebe ephekwe ipasta
Ukuze uguqule ngakumbi ukucwangcisa ukutya, abaninzi abantu bakhetha indlela yokubala i-carb . Ngebala lokubala, ungasebenzisa iilebula zokutya, okanye ukhangele inkcazo yokutya kwi-database ye-USDA yezondlo, ukufumana ukuba uninzi lwegramu ze-carbohydrates ekukhonzeni ukutya odlayo. Ngale ndlela yokucwangciswa kwesidlo sesifo sikashukela, esikhundleni sokudubula inani elithengiweyo leenkonzo zee-carbohydrates kwisondlo ngasinye, uya kuba nejongo "kwigramu zehydrohydrate." Ngokomzekelo, abantu abaninzi banokujolisa phakathi kwe-45 no-60 gram ye-carbohydrate yokutya kunye ne-15 ukuya ku-30 amagremu e-carbohydrate kwi-snack.
(Khumbula ukuba iimfuno zabantu ngabanye zihlukile. Ufanele usebenze kunye nesidlo sezentlalo kunye / okanye ugqirha wakho ukufumana iithagethi zekhabohydrate).
Ukubala iiNkonzo zeCarb ukusuka kwiGrafu yeCarbohydrate
Ukuba ungathanda ukuguqulela igram e-carbohydrate ekusebenzeni kokutya kwi "servings of carbohydrate", ungathabatha inani elipheleleyo legrama zehydrohydrate kwaye uhlukane ngo-15.
Ngoko, umzekelo, ufuna ukufumana ukuba zininzi iinkonzo ze-carb ezisetyenziswa kwi-lasagna. Ukuba ukhangela i-lasagna kwisiseko sezondlo, uza kubona ukuba i-cup 1 yokukhonza i-31 gram ye-carbohydrate. Hlukanisa ngo-15 kwaye ufumana 2 (kukulungile ukujikeleza okanye ukuhla ukuya kwinani elipheleleyo elisondeleyo). Ngoko i-cup cup 1 ye-lasagna ifanelekile kwi-servings ye-carbohydrate ezimbini.
Ezinye iindlela zokufumana ulwazi lweZondlo
Kukho ubuninzi bezinto ezinokufumaneka ukukunceda ukuba ufumane ubungakanani bokusebenza kunye nokubala kwegram. E-US, iilebula zokutya zifuneka ukuba zibe neenkcukacha zondlo kubo. Ii-carbohydrates nganye kwinkonzo zidweliswe kule mabhile, kunye ne-fat gram kunye nolunye ulwazi. Ukuba ukutya oya kukutya akunaye ilebula, kukho iincwadi kunye neephamflethi ezinexabiso le-carb zokutya ezahlukeneyo.