Kuziva kuti makidhihyidrate akawanda ari kudya anokosha pane zvokudya zvakaderera-carb. Imwe nzira yekuita izvi ndeyokuverenga carb magiramu.
Zvichienderana nechirongwa chekudya iwe uripo, iwe uchada kuziva kana iwe unofanirwa kuverenga totese karohydrate kana net net carbohydrate. Semuenzaniso, nzira iyo vanhu vakawanda vane chirwere cheshuga vanodzidza kuwanda kwebhakari, girasi yemagetsi inoshandiswa, asi kudya kweAtkins kunoshandisa net carbs. Sezvo mutemo wehurumende, zvikafu pasi pe 50-60 gm e carb pazuva zvinoshandisa net carbs, asi kudya pamwe necarb yakawanda (kusvika kusvika 200 gm carb pazuva kunonzi "low-carb" nedzimwe tsanangudzo) shandisa zvachose carbs mu kuverenga kwavo.
1 - Total Karhydrate kana Net Carbs?
Kusarudza nzira yakakodzera yekuverenga nhamba kunogona kuita kusiyana kune kubudirira kwerongwa hwako hwekudya, saka teerera izvi.
Chii chinokwana makhabhohydrate? Nhamba yakawanda ye carb ichabatanidza zvose carbohydrate muzvokudya, chero zvayo.
Chii chinonzi net carb count? Paunenge uchiverenga mambure emakese, fiber inodzingwa kubva kune imwe yose yemakrohydrate. Zvimwe zvinoshandiswa zvakaderera-carb kana zvokudya zvisina shuga zvinodzinga shuga nedoro nezvimwe zvinoshandiswa, asi zvinokonzera kuchenjerera pamusoro peizvi.
2 - Kuyera ndicho Chinhu Chinonyanya kukosha!
Inogona kuve yakajeka, asi iwe haugoni kutaura kuti zvinhu zvakawanda zvakadini mune chimwe chinhu kana iwe usingazivi kuti chii chaunacho! Zvakajairika kuti vanhu vafunge kuti vanoziva nezvehuwandu hwepuniki kana hafu yekapu kana masendimita matanhatu apo chaizvoizvo maonero avo anogona kunge ari kure.
Dambudziko iri rakakurukurwa mumakumi emakore achangopfuura sezvo kushumira hukuru hwakakura. Pandakanga ndichikura muma1960 chidimbu chechingwa kana muffin kana bhagel yaiva duku kudarika ikozvino. Uyezve, zvikamu zvekudya zvekudya zvakave zvichiwedzera. A "kushumira" yepasta muresitorendi inogona kuva nehatu kana mana ye "servings" yekare. Kunyange michero yakawanda, saka izvo zvaiwanzova chibereko chepakati-kati zvino zvinoita sediki kwatiri.
Iwe uchada kuenzana nemikombe nemapuni, mutongi kana tape chiyero, uye nechivimbo chikamu. Zvakanaka, panguva ino, iwe uchadzoka zvimwe zviyero zvekuyera kuitira kuti uone zvatiri kutaura nezvazvo.
3 - Hasi-Mota yemichero
Kunyange zvazvo isiri-starchy miriwo ine makhaidhydrate, haaine zvakawanda, uye chikafu chekudya che carb chikuru nekuwanda kwayo. Pazvokudya zvakaderera-carb, miriwo iyi inotora nzvimbo yekudya neyekudya uye yezvokudya, uye vanhu vakawanda vari kudya zvishoma-carb vanopedzisira kuwirikidzwa kana katatu kuwanda kwemirimi yavavari kudya. Vanhu vari pazvokudya zvine mwero-carb dzimwe nguva havazviverengi zvachose.
Izvozvo zvakati, carb kuverenga mumiti inogona kuva yakanyangadza nekuda kwemaitiro asina kukodzera uye nzira dzakasiyana dzokucheka nekubika. Semuenzaniso, michero yemasipiramu inoparadzaniswa kubva kune yakaonda zvikuru kusvikira yakareba sechigunwe chako. A "svipiti" Bell pepper maererano nedhesi rekudhinda haingavi izvo zvatinofungidzira. Kuverenga carbs mumimuva kunogona kuva nguva yakanaka yekubuda mubati kana tepi muyero kuti uve nechokwadi unoziva kuti 4 inches inoratidzika sei.
Greens ndiwo mishonga yakaderera mu carbs. Zvimwewo zvishoma-carb zvirongwa zvinotora magidhi se "zvokudya zvisingabhadharwi" sezvo zvisingakwanisi mukarb uye zvakakomberedzwa nefiber yakawanda zvokuti havadi kuwedzera shuga yeropa - asi chengetedza purogiramu yako musati wasarudza kuita izvi.
4 - Kuverenga Carb muMichero
Zvibereko zvine kusiyana kukuru kwehuwandu hwemakinehydroti zvavari, kubva kune mahwendefa , pa3,5 gramu net net carb nehafu yekapu, kune mazambiringa akaomeswa , pamakiromita makumi matatu nehafu yekapu. Muzhinji, majiroji ane shuga shoma, uye michero inopisa uye yakaomeswa ine yakanyanya.
Zvibereko zvinowanzova zvakanyanya zvisina kufanana-zvakafanana nemiriwo, saka dzimwe nguva ungada kuverenga. Imwe nyaya ndeyokuti kuwanda kwemazvibereko zvakawanda zvakakura mumakore. Semuenzaniso, bhanji "yepakati" inenge inenge masendimita masere. Ingoedza kuwana bhanki re-7-inch - vose vari muzvitoro pandinozvitenga zvakakura. Izvo zvakafanana nemaapuro - svikiro inopinda masendimita matatu, ayo vanhu vakawanda vaifunga kuti vaduku.
5 - Mahesera uye mbeu dzeStarty
Kana iwe uine nzvimbo muchitoro chako, mahairi uye miriwo inotanga kusarudzwa inosarudzo yakanakisisa, nokuti inowanzova ine mishonga-yakaoma kana ichienzaniswa nezvimwe zvepamusoro-carb foods. Mukuwedzera, nyemba dzine zvakawanda zvishoma nezvishoma-zvinocheka makhabhohydrate uye inotapira starch, kunyanya kana iwe ukacheka uye uchibika ivo pachavo pane kutenga nyemba dzomukati.
Hafu-mukombe wehvhino inenge magiramu 15 emarobho, kunze kwebhinzi bhinzi.
Zvimwe zveBean Info:
- Nyemba Dema
- Chick Peas (Garbanzo Beans)
- Lentils
- Soy Beans
Mucherechera mishonga inowanzosiyana-siyana mumari yakawanda yavanayo. Mbatata yakasvibiswa imwe imwe yeiyo "hafu yekapu inenge magiramu 15 e carb" inobata.
6 - Mbeu, kusanganisira Pasita
Cherechedza: Kudya zviyo zvezviyo hazvisi izvo zvinodiwa! Nzvimbo yepaIndaneti yeAmerican Diabetes Association inoti: Kana iwe uchida kudya zviyo zvezviyo, tora izvo zvinonyanya kukosha. Sarudza mbeu yose.
Chirwere cheshuga chevadzidzisi vanoshandisa magiramu 15 emakrohydrate sechiyero chekushanda hukuru. Nokuda kwezviyo, iyi inenge hafu yekapu yezviyo zvakabikwa, kunze kwerimi uye pasta, uko kushumira kune 1/3 yemukombe.
Chengetedza Nhamba yeCarb ye:
- Amaranth
- Chikafu chechigadziko (kusanganisira grits, polenta, uye popcorn)
- Oats (kusanganisira mamiriyoni evanhu oats akabikwa)
- Quinoa
- Rice
- Gorosi (kusanganisira upfu, bulgur, pasta, nezvimwewo)
7 - Zvokudya Zvakagadzirwa
Nzira chaiyo yechokwadi yekuwana kuwanda kwemakinhydrates mukikiki, keke, pie, chingwa, etc, ndeyekuverenga mazita uye kunyatsofungisisa nezvehukuru hunoshandiswa. Zvimwe zvinotyisa zvinotaridzika, zvichibva pamagiramu 15 ekushandira:
- Chimwe chikafu chechingwa (chinyorwa chokuti mazuva ano chingwa chikuru chine zvidimbu zvakakura kudarika chiyero chemazana, saka iva nechokwadi chekutarisa tsamba)
- Rimwe 6-inch tortilla, furawa kana zviyo
- ½ yebhisiki, kana imwe duku (2 inches in diameter)
- ½ yemutauro wechiChirungu
- ¼ yegelel guru
- ⅓ yemukinini mukuru, kana imwe muffin (2½ inch inverse)
- 4-6 kupwanya
- 3 vanilla zvipfeko
- 1 duku brownie kana keke pasina frosting (2-inch square)
8 - Dairy Foods
Mukombe wemukaka wemukombe une makirogiramu 11 kusvika ku12 e carb mauri, anobva kune shuga (lactose) mumukaka. Munenge mimwe mimwe yose yemhando yeizi zvimwe zve lactose zvabviswa, zvichibva kuburikidza (yogurt, cheese) kana kuti kamuti inoshandiswa kupfuura mukaka (heavy cream). Nemhaka yokuti mabhakitiriya anodya lactose, pangangodaro ichange ichingodarika kabhu mu yogurt kupfuura iyo inotaurwa . Zvechokwadi, kana vashandi vatanga kuwedzera shuga (yogurt ndiyo yakaipisisa), mabheji ose aripo.
Muenzaniso: chimwe chechesi chinowanzova pakati pehafu yegamu ne gramu imwe yehydrohydrate (kunyange kushandiswa chezi kunogona kuva nezvakawanda).
9 - Nutswa nembeu
Nuts uye mbeu ndezvokudya zvakaderera zvakanyanya nokuti vanowanzova nemuviri wakafanana wezvirimwa zvikamu zvese zvishoma kwemahydrohydrate, pamwe nemafuta ane utano uye kazhinji fiber. Zvimwe pane chestnuts uye matehews (izvo zviri nyota), nuts akawanda nembeu dzine pakati pemamiriyoni maviri nemana e net carb per ounce.
10 - Zvose Zvose
Isu tave tavhara zvikamu zvakakura zvezvokudya zvine katehydrates mukati mavo. Chinenge chinhu chose chinenge chiine chikafu chekudya, naizvozvo uchakwanisa kuzvionera iwe pachako. Mobile apps uye mabhuku e-carb-kuverenga anogonawo kubatsira.
Ingova nechokwadi chekuverenga mavara zvakanyatsotarisisa, nyatsofungisisa, ziva nharo yako yemarubhi , uye iwe uchaita zvakanaka!