Carb kuverenga kunogona kuva kwakaoma paunotanga kudya kwecarb. Pano tinotsanangura nyaya nhatu dzinokosha dzinosanganisira ruzivo rwehutano uye nhamba ye carb. Dzidza kuti ungaverenga sei mabhii ezvokudya, kusanganisira kuti carb yezvokudya inogona kusiyana sei.
Mune zvimwe zviitiko, iyo carb inowanikwa muzvinyorwa zvinogona kunge zvakaoma kunzwisisa kana ichienzaniswa nezvakanyorwa mumatauri ekudya.
Semuenzaniso, mune ruzivo rweStal Flax Chikafu cheCacaccia Bread , iyo purogiramu yembeu yezvokudya inoti kune 5 gramu ehydrohydrate pa 2 punipuni inoshumira. Iyo kamukira inoda 2 makapu emufurk mbeu yezvokudya. Kunyange zvazvo ruzivo runobereka 0.8 gramu yemakhahydrates mukati mega yega yekushandiswa kwezvikamu gumi nezviviri zvinowanikwa. Nhamba iyi inopesana zvikuru kubva pane zviri kuiswa.
Pane zvinhu zvitatu zvinokosha izvo zvinotsanangura kuti carb inowanikwa pane zvese zvine ruzivo rwekudya:
Fiber uye Inobatsira Carbohydrate
Fiber is carbohydrate, asi sezvo isiri yakabikwa, zvikafu zvakaderera zvekudya zvati hazvi "kuverenga" mumakrohydrates ose iwe unodya. Chikonzero icho hachiverengi ndechokuti hachizovi nehutachiona hweropa (kunze kwekuti zvichida nenzira yakanaka kuburikidza nekuderedza zvinokonzerwa nemamwe carbs inogadzirwa). Pose pandinopa ruzivo rwezvokudya pamagumo epepeti, ndinovhara nyaya iyi nokutaura kuti yakawanda sei yakagadzirwa nehydrohydrate (kureva, inoshandisa fiber) mubasa uye ini ndinopa fiber count .
Saka munyaya ye focaccia, ndinotaura kuti kune .8 gramu * inoshanda * makhahydrates uye 5 magamu e fiber ari kushanda. Zvakare, nepo iyi fiber is carbohydrate, haina kupa makorikori kana "kushandiswa" carbs.
Cherechedzai: Ipaiti inotaura kuti imwe imwe yepuniki yakashumira ine magiramu mana e fiber, iyo inoita kuti nharabhu inobatsira inenge 1 gramu pamushandi.
Asi dzimwe nguva mapaki akasiyana.
Nutritional Information is Just An Estimate
Zvose zvine ruzivo rwehutano ndezvokufungidzira. Zvokudya zvose zvinopararira mukugadzirwa kubva kune imwe uye kune imwe uye mapegi ega ega angave ane zvakasiyana-siyana zvekudya, asi iyo mazita ingangove yakafanana kune imwechete yezvigadzirwa. Izvo zvakasiyana-siyana zvemuti kana mhuka, uko yakakura, mamiriro okunze, iyo inosanganisa - zvakawanda zvinopinda muchigadzirwa chekupedzisira. Kumbira waini aficionado pamusoro peizvi, uye ivo vachakuudza kuti ichokwadi sei ichi kune mazambiringa, kusvika pakanakira kuvira kunobva pane mazambiringa akakura. Izvo ndeyechokwadi kune imwe neimwe yezvokudya zvitsva uye zvigadzirwa zvakaitwa kubva pairi. Nokudaro, hatigoni kuziva zvakawanda sei marashiro kana makirori kana mavitamini ari mune chero ipi zvayo sitirobheri kunze kwekuti isu tiongorore sitirojeri yakadaro. Sezvo mararamiro ezvokudya anobva pane imwe chikwata chezvokudya, acharatidza izvi zvakasiyana. Dhavhidha yeA USDA (pamwe chete neCanada nedzimwe nhepfenyuro) inotora mapeji kubva kune akawanda mabhesi ezvokudya zvinouya nehuwandu hwavo. Dzimwe nguva, sezvavanowana deta yakawanda, nhamba dzinochinja zvishoma. Izvi zvakaitika munguva yekuvandudzwa kweshoko rekare (chinyorwa 18) chinoratidza kusiyana kwekarubhi yembeu yeflakisi kupfuura yevhesi 17 yakaita.
Izvi zvinotsanangurira zvimwe zvekusiyana kune ikozvino yepainternational database yehutano hwekudya.
Iyo Kushumira Kukura paTeti
Izvo hazvina huwandu hunoshandiswa hwekushumira humwe mishonga. Izvi zvinoita kuti tive nemararamiro maviri. Haufaniri kungotarisa kuti carb inowanikwa pane iyo mazita, asi iwe unofanira kufungidzira kuti kushandiswa kwemashizha pachigadzirwa ichocho chinokanganiswa nemiti yakadai seyi inogona kuva nemigumisiro yakakura, kunyanya kana mari yakashandiswa inopfuura zvakawanda . Dambudziko nderokuti kukanganisa kunowedzera. Saka, somuenzaniso, kana hotera inotaura kuti 1 kikapu yezvokudya ine gamu rimwe remakinhydrate, iro rinogona kuva chero chinhu kubva kuna .51 gramu kusvika kuna 1.49 gramu.
Icho hachisi chinhu chikuru kana iwe uri kudya mumwe kushumira. Asi pane mapeji makumi mapfumbamwe nemakumi matanhatu mumukombe, saka mhosho inogona kuva yakareba magiramu 8 mune imwe nzira kana iwe uri kushandisa izvozvi muhope.
Pasi Pasi
Zvinotora nguva nekushingaira, asi kana uchinge wawana carb inowedzera pasi ichauya zvakasununguka. Iwe uchaziva uye unonzwisisa kuti fiber, kushandisa ukuru uye kuongororwa kwemashoko ezvekudya kunovhiringidza nhamba yako yehuta. , Nokushandisa michero yakafanana nguva dzose uye kuva nechokwadi chokuti iwe unoshandisa huwandu hwekushandira zvakafanana mune mapeji, unogona kuita kuti zvishoma zvive nyore kuona.