Dzidzai Nhamba yeCarbs Per Day kuti Dzose Kurema
Kana uri kuedza kushaya uremu nekuenda kunzvimbo yakaderera yemari, iwe une hondo yakaoma mberi kwako. Sei? Nokuti chikafu chekuAmerica chinowanzogadzirwa zvikuru nemakhahydrates. Kuedza kuderedza nzvimbo yakakura yemakoriyamu mukudya kwako kunogona kuva dambudziko. Mukuwedzera, zvakaoma kuziva kuti mangani ematokari ari muchitoro chekudya. Mhinduro yacho inogona kunge yakaoma.
Chii chinonzi Low Carb Diet?
Hakuchina tsanangudzo yepamusoro yekasikidimuroti yakaderera kana "kudya pasi". Izvozvo zvinoreva kuti hapana chiremera chepamutemo chemagidhahydrat gramu muzvokudya zvakaderera zvecarb. Kurasikirwa kwehuwandu hwezvirongwa zvinorambidza kana kuti unoda kuti uverenge ma carbohydrate anowanzoti pasi-carb kudya.
Nhasi zviratidzo zvinoratidzira zvinoratidza kuti tinodya 40 - 60 muzana yemakoriro edu ezuva rimwe nerimwe kubva kumakhahydrates. Saka kana iwe ukadya makirogiramu 1500 pazuva, iwe unogona kudya 600 - 900 makhahydrates ekoriki kana 150 - 225 gm carbohydrate zuva roga roga kuti usangane nechirevo ichocho. Zvechokwadi, chinhu chipi nechipi pasi apa chinogona kufungidzirwa sechomukati mishonga yemakrohydrates.
Zvimwe zvikafu zvakanyanya kwazvo mu-carbohydrate. Iko ketogenic , iyo inowanzonzi "keto kudya" ndiyo yakaderera zvikuru yemakrohydrates kudya chirongwa. Purogiramu, iwe unodya zvizhinji (kazhinji 90 muzana) yemakori ako kubva kumafuta uye zvimwe zvacho kubva kumapurotini nema carbs. Zvokudya dzimwe nguva zvinorayirwa navanachiremba kuti vakwanise kugadzirisa matambudziko, asi vamwe dieters vanokwanisa kurasikirwa nehuwandu purogiramu.
Ndeapi Makarogi Ari Muchitoro Chakarasika?
Zvokudya zvakawanda zvakaderera zvine mahydrohydrate zvaunoona zvinoshandiswa paIndaneti kana mumagazini zvinokurudzira kuti urege kutora marara yako kure pasi pemirayiridzo yakakurudzirwa nehurumende. Uye kana iwe ukaona zvinyorwa pamusoro pezvishoma zvekudya kwemaginhahydrate munhau, kudya kwakanyanya kwecarb inodzidza kazhinji kazhinji kwakadzika mumakrohydrates zvakare.
Muchimwe chidzidzo chikuru chekudya, somuenzaniso, vanotsvakurudza vanotsanangura kudya kwekabhojidhaini shoma sekudya chero kupi zvako kwakabvumira kudya kukuru kwema gramu makumi maviri emakrohydrates pazuva. Apo imwe yekuongorora ichangobva kutsanangurwa inorondedzera kudya kwakadzika kweakaginijidhesi zvisingasviki 40 gramu pazuva.
Achinetseka? Hausi wega. Ndakabvunza kudya kwakagadziriswa nyanzvi Marie Spano, MS, RD, CSCS, CSSD kuti tsanangudzo yakaderera yakakanganiswa necarb nemashoko akajeka.
"Hazvina dudziro yepasi rekudya yemakinhydrates, asi pane kudya kwema carbohydrate dzimwe nguva inotsanangurwa nehuwandu hwemagamu ehydrohydrate inodya uye dzimwe nguva inofungidzirwa sezana rehuwandu hwemarori. iyo ine 20 -70 gramu e-carbohydrate pazuva.
Nzira Yokuenda Nayo Pasi Carb Kurera Kurema
Kana ukasarudza kuverenga carbs kuti uremerwe uremu , iva nechokwadi chokuti unozviverenga zvakarurama. Yeuka kuti kune musiyano pakati pemagiramu e-carbohydrates uye makoriyori kubva kumagidhahydrates.
Pamusoro peNutrition Facts label, vaiti vezvokudya vanofanirwa kunyora magiramu emakhahydrates muzvigadzirwa zvavo. Gwaro rimwe nerimwe remakrobohydrate rinopa 4 makorikiti emasimba. Saka zvokudya zvine 15 gramu yemakrohydrate zvichapa muviri wako nemakumi matanhatu emakirori kubva kumarubhi.
Uye kana uine hanya nekurasikirwa, iwe unoda kuongorora kudya kwako kwema carbs uye yakaipa carbs, zvakare. Mamwe mapurogiramu ekurasikirwa, sezvinodiwa purogiramu yeAtkins , kubatsira dieters kusarudza zviri nani carbs nekudzidzisa dieters kuverenga net net net . Zvisinei pasarudzo ipi yaunosarudza, edza kuedza kuderedza kudya kwako kweyakakonzerwa nema carbohydrates, sugary zvinwiwa nemasipi. Panzvimbo pezvo, tora makarubhaidhi ekorijeni kubva mumiti yemiti yakasvibirira uye mbeu yose yezvibereko zvakanakisisa.