Maererano neDetary Guidelines yeAmerica, inenge hafu yemakori ako ezuva nezuva inofanira kuibva kumakrohydrates. Saka ndizvo chaizvo. Asi, kune zvakawanda kune iyo yakawanda kupfuura marashi akawanda aunoda-mamwe mhepo yemakrohydrates ari nani pane mamwe .
Kutanga, chii chinonzi carbs? Makhydidharati inowanzowanika mumiti iyo inopa simba nekugadzirisa.
Zvokudya, mashizha, uye fiber zvinowira munharaunda iyi. Uye kunyange zvazvo mhuka dzinoda uye dzikadya makhahydrates, haungawani chero carbs mune nyama, hove kana huku. Asi iwe uchawana carbs mumukaka nemichero yehuwani nokuti ine lactose, iyo iriwo rudzi rwehuga.
Ndeapi Makaropu Unoda Zvechokwadi?
Yenyu yemakinehydrate inogona kuve yakakonzerwa nekudya kwako. Kana iwe uchiziva mazana emakorii aunoda zuva rega rega, unogona kuverenga mazana magiramu e carbs iwe unoda:
- Tanga nekugadzirisa zvido zvako zvezuva nezuva uye kugovera nhamba iyoyo muhafu. Ndiyo mazana emakorikori anofanira kubuda kubva kumakhahydrates.
- Chimwe nechimwe chegamu-carbohydrate ine makori mana. Gurai nhamba yaunowana kubva danho rekutanga nevana.
- Nhamba yekupedzisira yakaenzana nehuwandu hwemagidhahydrates mu gramu iwe unoda zuva rega rega.
Somuenzaniso, munhu anodya anenge 2 000 makorikori pazuva anofanira kutora anenge 250 gramu yemakhahydrates (2,000 akaparadzaniswa ne2 = 1 000 ne1000 akaparadzaniswa ne4 = 250).
Kuongorora Zvokudya Zvako Karinhadharo
Tevera matanho aya akajeka:
- Tsvaga magiramu ehydrohydrate gramu pamazwi Ezvokudya Zvezvokudya pazvokudya zvakaiswa mukati. Iwe uchawana ruzivo rwekoriori ikoko zvakare, asi iva nechokwadi chekuita kaviri-chengeta ushumiri hunoshandiswa uye nhamba yevasheni pane pepa.
- Shandisa USDA National Nutrient Database ye Standard Standard yekuverenga mari yemaghaidhyrate yezvokudya zvitsva. Iyo huru database yakarongedzerwa nguva dzose.
- Chengeta diary yezvokudya kuti utarise ruzivo rwako. Iwe unogona kudhinda mapepa ako pachako uye unozvichengetedza mubhuku.
Iko maKarbs Akanakisisa
Carbohydrates inosanganisira yakaoma makhahydrates , senzoro, uye shuga dzakasviba dzakadai seshuga chena, high fructose corn syrup, uye uchi. Sezvo uri kure nemiti-carbs inofamba, sarudza zana kubva muzana yezviyo zvakakwana uye michero nemiriwo kune zhinji yemakhahydrates ako.
Izvo zvidimbu ndezvokuti 'kuita hafu yezviyo zvako zvizere.' Nenzira iyo, chero bedzi iwe uchidya kushandiswa zvishanu kusango kwezvibereko nemiriwo, iwe unowedzera huwandu hwehuwandu hwezvokudya zvako.
Zvechokwadi, hausi kuda kudya carbs chete. Iwe unoda mapuroteni nemafuta, kwete zvakanyanya. Chengetedza maitiro ako emakinhydrate nemapuroteni, zvakadai semhuka yakaonda, huku, mazai, kana hove, uye mamwe mafuta ane utano hwakadai samaorivhi , avocado, kana nuts uye mbeu. Mapuroteni pamwe chete ne-high-fiber carbs inobatsira kuti ugare uine hupenyu pakati pezvokudya.
Tarisira kunze kweShuga
Iyo yakawanda yakawanda yemagidhi yemvura inogona kunge yakasviba zvokudya, kusanganisira zvinhu zvakagadzirwa nehuga, uchi, chimedu chechibage kana maple syrup. Zvokudya izvi zvinowanzova nezvikori zvakawanda kwazvo asi zvinopa zvishomanana kana zvisingabatsiri.
Dzivisa sukari yakachena, mapeji, shuga-zvinotapira zvinonwiwa , candy, uye cookies.
Uye ramba uchinge uchinge uchitarisa zvokudya zvakawandisa zvinowanzove zvine shuga dzakawedzerwa, kunyange izvo zvisingafadzi kutapira.
Kunobva:
United States Dhipatimendi Rezvekurima uye United States Dhipatimendi Rezve Utano neHuman Services. "Dietary Guidelines for Americans 2010."