Paunotanga kudya kwakadzika-carb , hafu yehondo inodzidza izvo zvinonyanya kukosha secarb inopfuura yakachena mbatata uye chocolate chip cookies, uye kuti mangani emakati mune chimwe chinhu chakagadzirirwa se "low-carb." Kunyanya, pane nyaya shoma asi inokosha yekudzidza kuverenga uye kunzwisisa chirongwa chekudya . Ndiyo ikakodhidhiro yakakwana kuburikidza nekushanda inokosha kana kuverenga carbs here? Kana kuti iyo yose yakagadzirwa neshuga? Ko zvakadini neshuga doro?
Kudzidza kuverenga mabhuku ekudya kunovaka muviri inyanzvi inokosha muupenyu, uye kunyanya paanenge ari pane imwe nzira yekudya, kunyanya-carb. Inopa ruzivo rwakakosha pamusoro pezvokudya zvatinodya uye zvinogona kuita kuti musiyano uite kwete kwete uremu hwedu chete asiwo hutano hwedu hwose.
Kunyange zvazvo kudya kwakagadzikana kwema carb kuchave kuchiratidza hutano-huno hunosanganisira zvokudya zvakawanda zvisingauyi nezvokudya- zvakadai semiriwo, nyama, michero, uye zvimwe zvekudya zvitsva zviri zvishoma nezvishoma mu carbs neshuga -ndizvo zvisingakwanisi kusambofa kunze kwepakiti. Mushure mezvose, zvokudya zvinovaka muviri zvakadai semarumondi akasvibirira nemiriwo yakasvibira inouya mumapakiti! Saka zvakanakisisa kudzidza kuva sav reader label reader.
1 - Kushumira Kukura
Kushanda usayizi chinhu chakakosha zvikuru chechirairo. Pakutanga, "kushandiswa ukuru" maererano nehupuranga kunogona kutakura zvishoma nezvakawanda zvezvokudya izvo vanhu vakawanda vanodya panguva imwe. Kana bhokisi rinotaura kuti ukuru hwekushumira i ΒΌ mukombe, zvakanakisisa kuti uedze vamwe kunze kuti uwane pfungwa yakajeka yekuti yakawanda sei, sezvo zviri nyore kwazvo kuderedza huwandu hwatinenge tichiri kudya. Kana zvasvika pakudya zvokudya, iwe ungada kuparadzanisa pikiti yakakura mumabhegi maduku ayo ari muwandu wezvokudya zvaunoda kudya.
Dzimwe nguva, sezvinoratidzwa nemiriro inoratidzirwa, kushandiswa kwehukuru kunorema. Kana iwe usina chikamu chemaoko, chengetedza zvakanyanya kuwandu hwehushandi mupakiti.
Apo isu tiri kuverenga magiramu e-carbohydrate, zvakakosha kutarisa kune izvo zvinonzi "kukanganisa kukanganisa" kana zvasvika pakushanda hukuru. Semuenzaniso, kana hotera inotaura kuti 1 kikapu yezvokudya ine gamu rimwe remakinhydrate, iro rinogona kuva chero chinhu kubva kuna .51 gramu kusvika ku 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.
Muenzaniso wakafanana wenyaya iyi is heavy cream. Rimwe pepuni yeavy cream cream ine zvishoma pasi pehafu yegamu yemakrohydrate, iyo mitemo yekuraira inoti "zero." Izvi zvakaita kuti vamwe vashoma-carb dieters vatende kuti vanogona kushandisa mapeji etafura akawanda panguva. Asi iyo "zero carbs" inogona kuwedzera zvakakurumidza.
2 - Zvikamu zveCalori
Isu hatiwanzoverengi makirori pane zvokudya zvakaderera-carb, sechikamu chepfungwa ndeyokuti chido chedu chinogara chichienzanisa kuratidza zvido zvemuviri wedu. Kunyange zvakadaro, vanhu vazhinji vanoona kuti pane imwe nguva zvinobatsira kuti zvishoma nezvishoma urambe uchitarira maekori.
3 - Mafuta
Kuwanda kwemafuta muzvokudya hakuwanzo nharo pazvokudya zviduku-duku, asi rudzi rwemafuta runogona kuva. Zvimwe kudya zvakadai seSouth Beach uye Zone kudya zvinokwana mafuta akazara, uye munhu wose anofanira kugara kure nemafuta anotengesa . Kunyange zvazvo isingawanzoshandurwa, kusarudza zvokudya uko mafuta akawanda ari monounsaturated yakanaka. Muchirevo chechikafu chinotapira-mafuta, kuwandisa kwemafuta akawanda hakuna kuonekwa kuti kune ngozi yehosha yepfungwa. Izvozvowo ndizvo zvekudya cholesterol.
4 - Carbohydrate
Pane zvikamu zvishoma kune chikamu chemagidhahydrate yemakiti ekudya, uye zvakakosha kune ani zvake anoverenga makhahydrates kana anonzwa shuga kuti anzwisise mumwe nomumwe.
Chinhu chinonyanya kukosha kuti vanhu vane kudya kwecheka-gadhi vanonetseka pamusoro payo ndiko kukanganisa kwecarbs isu tinodya pahuga reropa redu (ropa glucose). Tinova nechinangwa chekushuga kweropa mushuga izvo zvose zviri pasi uye zvishoma. Izvo zvatinoda kudzivisa ndezvimwe zvepamusoro muropa rekuisa ropa, uye pane zvinyorwa zvishoma pamusoro pezita rekuti rinogona kutibatsira.
Total Mahydrohydrate
Ma gramu ega ega-carbohydrate ndiyo chinhu chekutanga chekutarisa. Kana yakanyanya kukwirira, iwe unogona kunge uchinge waisa zvokudya izvozvo zvakare kumashefu. Kunyange kana makhaidhaidhadhi ari kuuya kubva kune "yakanaka" (anonwisa mvura), magujini akawanda panguva imwe chete achapfura ropa glucose kumusoro. Nhamba chaiyo iyo "yakawandisa" nokuda kwako ichavimba nemuviri wako kukwanisa kubvumira glucose, uye kudya kwaunenge uripo.
Pasi pe Total Total Carbohydrate mutsara muchikamu chino, pachava nemirairo miviri kana mitatu-fiber, shuga, uye dzimwe nguva shuga doro. Iwe unogona kuona kuti izvi nhamba hazviwedzeri kusvika kune yose. Izvi ndezvokuti starch haina kunyorwa pane mavara ekudya . Nokudaro, chero ipi zvayo inokanganisa katehydrates inogona kufungidzirwa kuva starch. Muzvokudya zvinoshandiswa, starch (iyo inoumbwa nemakumbo marefu emaglucose) kazhinji inomutsa glucose yeropa zvakanyanya kana kupfuura kupfuura ushuga, nokuti kushandiswa kunoita kuti glucidhyrate isanyanya glycemic.
Sugars
Parizvino unogona kunge wakafunga kuti chiyero cheshuga muzvokudya hachisi chiratidzo chinonyatsovimbika chehuwandu hwezvokudya huchakanganisa shuga yeropa, nokuti zvishoma nezvishoma, uye dzimwe nguva zvinodhaka zvewaini , zvine zvimwe zvakafanana.
5 - Fiber
Fiber imwe yemhando yemakrohydrate iyo haisimudze ropa glucose. Kutaura zvazviri, kuvapo kwe-fiber kunogona kuderedza kusvibiswa kwevamwe ma carbohydrates mukudya. Nokudaro, patinoverenga carbs, tinobvisa magiramu e fiber kubva pamagiramu ekakinehydrate. Izvi zvinopa nhamba iyo inonzi inonzi carbs inobatsira, kana inoshandiswa carbs, kana net net carbs, kana inokonzera carbs. Ichi chiyero chiyero chemakinhydrates muzvokudya zvinokanganisa shuga yeropa.
6 - Sugar Alcohols
Shuga inodhaka inogona kunge inonyangadza ingredients kududzira. Chigadzirwa chinogona kunzi "shuga-isina" uye ine shuga inodhaka. Muchiitiko ichocho, panofanira kunge kune mutsara wakasiyana nawo kune chirairo chezvokudya (zvishandiso zvisina kunyorwa kuti shuga-dzisina kutarisirwa kuva nemuganhu uyu).
Vachigadzira vanoda kuti isu titende kuti shuga inodhaka ine zvishoma zvishoma pamushuga weropa, asi chaizvoizvo, zvinotarisa zvakawanda izvo shuga inodhaka iri mumuchero. Cherechedza zvikuru kuti akawanda ewaini inotapira haasviki sehuga, saka zvakawanda zvinofanira kushandiswa kuwana uturu hwakafanana. Uyewo, cherechedza kuti akawanda shuga alcohols (kunyanya zvinonzi maltitol ) inogona kukonzera gasi uye zvimwe zvinorwadza mumatumbo.
Erythritol ndiyo chete inoshandiswa-inoshandiswa doro rinodhaka iyo ndinonzwa ndakasununguka kukurudzira kusaverengera mumutengo wekotari. Maltitol inogona kuverengwa seine 3/4 ye carbs yakataurwa. Sorbitol inogona kuverengerwa sehafu yezvakataurwa carbs.
7 - mapuroteni
Zvakakosha kudya mapuroteni akakwana , zvishoma nokuti miviri yedu inoshandisa iyo kuti iite glucose inoda kana isu tisingawani zvakakwana kubva kumakrohydrates. Kazhinji, chido chedu chinowanzotungamira kuwana zvakakwana zveprotini. Kunyange zvakadaro, kana iwe hausi munhu anofarira kudya mapuroteni akawanda, hazvikuvadzi kuchengetedza ziso pane izvi. Sangano reNational Academy of Sciences rinokurudzira kuti tive ne10% kusvika ku35% yekoriyumu yedu kubva pamapuroteni.
8 - Vitamini uye Mineral
Hapana huwandu hwehuwandu hwemashoko ehutamine nemaminera emakanyorwa ekudya, asi ruzivo runodikanwa kune Vitamin A uye C, uye mineral iron, calcium, uye sodium. Kunze kwokuti sodium (iyo yatinofanira kuitisa dzimwe nguva), mari chaiyo haifaniri kuverengwa, asi panzvimbo iyo inenge inenge yezana yezuva rose rinorayirwa kudya. Vanhu vane kudya kwakanyanya-carb dzimwe nguva havawani calcium yakaringana, saka vanonyora-carb vanyori dzimwe nguva vanokurudzira kuteerera izvi uye kutora supplement kana zvichidiwa.
9 - Zvishongedzo
Iwe unofanirwa kuve wakangwarira pane zvimwe zvigadzirwa. Yakawanda idzi dzine chokuita nehuga yeropa uye ichakupa ruzivo rwekuita kweglycemic yemakhahydrates.
1. Yakagadzirwa uye yakagadzirwa nemakhahydrates , kusanganisira zvose zviri zviviri shuga uye zvakanatswa mbeu. "Shuga" inogona kufamba nemazita akasiyana-siyana, (semuenzaniso fructose corn syrup), mazhinji ayo ari zviratidzo zvekudya zvakagadzirwa zvakanyanya. Heino urongwa hwezvigadzirwa zvinoreva "shuga." Cherechedza kuti pane irirairi ino tinoona "yakasvibiswa jira" -imwe zita rehuga.
Nyeredzi dzakagadzirirwa kazhinji dzinotora fomu yegorosi kana zvimwe zvipfeko. Kuchengetedza mbeu kana kuidya muupfu kunoita kuti vawedzere glycemic. Cherechedza kuti chigadzirwa chekutanga chemurairi wokuraira ndi "upfu hwegorosi." Izvi zvinoreva nguva dzose zvinoreva "upfu hwakachena," zvisingaiti zvingati "upfu hwakakwana hwegorosi." Kana iyo mavara asingati chikoro "chakakwana" unogona kufunga kuti hachisi.
2. Shuga Alcohols - Sezvambotaurwa kare, nyatsoongorora kuti chinodhaka cheshuga chiri cheiyo mutsara. Iri rakanyorwa rine erythritol, iyo inokonzerwa nehupukisi yakasuru hwechokwadi, saka ihwo hwakanaka kubva pakuona kwepasi-carb kudya.
3. Zvimwe Zvikamu Zviduku-Carb - Kune zvimwe zvimwe zvinoshandiswa zvinowanikwa mumidziyo yakadzika-carb kuchengetedza kunakidzwa kana kuiswa pasina kusimudza shuga yeropa, zvakadai sezvinotapira zvekuita. Panyaya iyi tinowona inulin uye gorosi gluten. Gorosi gluten iprotini chikamu chegorosi. Inulin inopa kutapira uye kugadzirwa. Iko pfungwa yakanaka yekuzivana nezvimwe zvezvinhu izvi zvakakosha.
4. Partially hydrogenated oils zvinotapira mafuta. Dzivisa chero kudya kupi nechokugadzirisa.