Kudziwa kuti mumadya zakudya zotani m'thupi ndi zofunika pa chakudya chochepa. Njira imodzi yochitira izi ndi kuwerenga carb magalamu.
Malingana ndi ndondomeko ya zakudya yomwe mukuyendera, muyenera kudziwa ngati mukuyenera kuwerengera zonse zakuthamanga kapena makina. Mwachitsanzo, momwe ambiri odwala matenda a shuga amawerengera kuwerengera kwa carb, amagwiritsa ntchito magalamu a carb, pamene zakudya za Atkins zimagwiritsa ntchito nkhono za carb. Malinga ndi malamulo, zakudya zomwe zimadya pafupifupi 50 mpaka 60 magalamu a carb tsiku lililonse zimagwiritsa ntchito carbs, koma zakudya ndi carb (pafupifupi 200 magalamu a carb patsiku zimatengedwa "low-carb" ndi matanthauzo ena) gwiritsani ntchito carbs mu kuwerengera kwawo.
1 - Total Zakudya Zamadzimadzi kapena Net Carbs?
Kusankha mtundu woyenerera wa kuwerengera carb kungapangitse kusiyana kwa kupambana kwa dongosolo lanu la zakudya, kotero samverani izi.
Kodi zonse zimakhala zotani m'thupi? Chiwerengero chonse cha carb chidzaphatikizapo zakudya zonse m'zakudya, zirizonse zomwe zimachokera.
Kodi nambala ya carb yoweta ndi yotani? Powerenga nkhono yaukonde, fiber imachotsedwa kuchoka ku zamoyo zonse. Zina zowonongeka-carb kapena zakudya zopanda shuga zimachotsa shuga ndi zina zowonjezera, koma zimayenera kusamala za izi.
2 - Kuyeza ndi chinthu chofunika kwambiri!
Zingamveke zoonekeratu, koma simungathe kunena kuti zinthu zambiri zili ndi chinthu chanji ngati simukudziwa kuchuluka kwa zinthu zomwe muli nazo! Ndizofala kuti anthu aganize kuti amadziwa kuti supuni kapena hafu ya chikho kapena mainchesi sikisi ndi pamene kwenikweni ziwerengero zawo zingatheke.
Vutoli lakwezedwa muzaka makumi angapo zaposachedwa pamene kukula kwakutumikira kwakula. Pamene ndinali kukula m'ma 1960, chidutswa cha mkate kapena muffin kapena bagel zinali zochepa kwambiri kuposa tsopano. Ndiponso, magawo odyera amadya mokwanira. "Kutumikira" kwa pasitala m'sitilanti kungakhale ndi zinthu zitatu kapena zinayi za "servings" zam'mbuyomu. Ngakhale zipatso ndi zazikulu, kotero chipatso chomwe chinali chipatso chapakati tsopano chikuwoneka ngati chaching'ono kwa ife.
Mudzafunika makapu ndi makapu, wolamulira kapena tepiyi, ndipo ndikuyembekeza ndiyeso. Momwemo, pakadali pano, mutengapo zipangizo zina kuti muwone zomwe tikukamba.
3 - Masamba Osakhala Otsika
Ngakhale masamba omwe sali wowuma amakhala ndi mavitamini, alibe zambiri, ndipo zakudya za carb zimakhala zazikulu ndi ambiri a iwo. Pa zakudya zochepa kwambiri, ndiwo zamasamba zimakhala malo odyera nyamayi ndi zakudya zowonongeka, ndipo anthu ambiri omwe amadya zakudya za carb amathera kawiri kapena katatu kuchuluka kwa ndiwo zamasamba zomwe akudya. Anthu omwe amadya zakudya zamagalimoto nthawi zina samaziwerengera.
Izi zikuti, kuwerengera carb m'mamasamba kungakhale kovuta chifukwa cha maonekedwe osasinthasintha ndi njira zosiyanasiyana zocheka ndi kuphika. Mwachitsanzo, mikondo ya katsitsumzukwa imasiyanasiyana ndi yoonda kwambiri mpaka kukula kwake. A "sing'anga" tsabola wa Bell monga mwadongosolo sangakhale chomwe timaganiza. Kuwerenga carbu mu zamasamba kungakhale nthawi yabwino kutulutsa wolamulira kapena tepi muyeso kuti mutsimikize kuti mukudziwa zomwe mainchesi 4 amawoneka ngati.
Maluwa ndiwo masamba ochepa kwambiri mu carbs. Zolinga zina zotsika kwambiri zimawerengera masamba monga "zakudya zaulere" chifukwa chakuti ali otsika kwambiri mu carb ndipo ali ndi zitsulo zochuluka kwambiri zomwe samakonda kuwonjezera shuga la magazi - koma fufuzani ndondomeko yanu musanasankhe kuchita izi.
4 - Kuwerenga Carb Mu Zipatso
Zipatso zimakhala zosiyana kwambiri ndi makapu amadzimadzi omwe ali nawo, kuchokera pa raspberries , pa 3.5 magalamu a nkhiti ya nkhanu ndi theka lakayi, zoumba , pa magalamu 31 pa kotala la chikho. Kawirikawiri, zipatso zimakhala ndi shuga pang'ono, ndipo zipatso zam'madera otentha ndi zouma zimakhala ndizovuta kwambiri.
Zipatso zimakhala zosaoneka mosiyana kwambiri ndi masamba, kotero nthawi zina mungafunikire kuyeza. Nkhani inanso ndi yakuti kukula kwa zipatso zambiri kwakula pazaka zambiri. Mwachitsanzo, nthochi ya "sing'anga" imakhala pafupifupi mamita makumi asanu ndi awiri. Yesetsani kupeza banki ya masentimita 7 - onse omwe ali m'masitolo omwe ndimagula nawo ndi aakulu. Mofananamo ndi maapulo - sing'anga ndi masentimita atatu mbali, zomwe anthu ambiri amaganiza kuti ndizochepa.
5 - Nyemba ndi masamba owuma
Ngati muli ndi malo anu m'galimoto, nyemba ndi ndiwo zamasamba ndizosankha bwino, chifukwa zimakonda kukhala ndi zakudya zowonjezera kwambiri poyerekeza ndi zakudya zina zapamwamba. Kuonjezerapo, nyemba zimakhala ndi zakudya zochepa zokha pang'onopang'ono, komanso zimakhala zosakaniza kwambiri, makamaka ngati mutayika ndi kuphika nokha m'malo mogula nyemba zam'chitini.
Chikho cha nyemba cha nyemba ndi pafupifupi magalamu 15 a carbu, kupatulapo nyemba za soya.
Zambiri za Bean:
- Nyemba zakuda
- Nkhuku Zoumba (Garbanzo nyemba)
- Lentils
- Ma nyemba a soya
Zomera zobiriwira zimasiyana kwambiri ndi momwe aliri carb. Mbatata yosenda ndi imodzi mwa "kapu ya chikho ndi pafupifupi 15 magalamu a carbu".
6 - Mbewu, kuphatikizapo Pasitala
Zindikirani: Kudya zakudya za tirigu sizofunikira! Webusaiti ya American Diabetes Association inati: Ngati mudzadya zakudya za tirigu, sankhani zakudya zomwe zimakhala zathanzi kwambiri. Sankhani mbewu zonse.
Ophunzira a shuga amagwiritsira ntchito magalamu 15 a ma carbohydrate ngati kuchuluka kwa kukula. Kwa tirigu, izi ziri pafupi theka kapu ya tirigu wophika, kupatula mpunga ndi pasitala, kumene gawo la 1/3 la kapu limatumikira.
Yang'anirani Zotsatira za Carb za:
- Amaranth
- Chakudya Chambewu (kuphatikizapo grits, polenta, ndi popcorn)
- Oats (kuphatikizapo mitundu ingapo ya oats yophika)
- Kinoya
- Mpunga
- Tirigu (kuphatikizapo ufa, bulgur, pasitala, etc.)
7 - Zakudya Zophika
Njira yokhayo yopezera kuchuluka kwa mavitamini mu makeke, mikate, pie, mkate, ndi zina, ndiko kuwerenga lemba ndikulimbiranso kwambiri kukula kwake. Zowerengera zina zovuta, zochokera pa magalamu 15 a kutumikira:
- Mkate umodzi wagawo (zolemba kuti masiku ano mikate yambiri ili ndi magawo akuluakulu kuposa kukula kwake, kotero onetsetsani kuti muyang'ane chizindikiro)
- Chomera chimodzi cha 6-inch, ufa kapena chimanga
- ½ ya biscuit, kapena imodzi yaying'ono (mainchesi 2 m'mimba mwake)
- ½ ya chinenero cha Chingerezi
- ¼ lalikulu bagel
- ⅓ ya muffin yaikulu, kapena mufini umodzi (masentimita awiri mkati mwake)
- 4-6 crackers
- 3 zidutswa za vanilla
- 1 yaying'ono brownie kapena keke popanda chisanu (2-inchi square)
8 - Zakudya Zamakaka
Chikho cha mkaka wa ng'ombe chimakhala ndi magalamu 11 kapena 12 a carbu mmenemo, omwe amachokera ku shuga (lactose) mu mkaka. Pafupifupi mtundu uliwonse wa mkaka mankhwala ena a lactose amachotsedwa, mwina kupyolera mu nayonso (yogurt, tchizi) kapena chifukwa kirimu imagwiritsidwa ntchito kuposa mkaka (heavy cream). Chifukwa mabakiteriya amadya lactose, mwina pangakhale ngakhale carb yochepa yogurt kuposa momwe limanenera . Inde, pamene opanga ayamba kuwonjezera shuga (yogurt ndi yoipitsitsa), mabetti onse achotsedwa.
Chitsanzo: Nthawi imodzi ya tchizi nthawi zambiri imakhala pakati pa theka la gramu ndi galamu imodzi ya zimagulu (ngakhale katemera angakhale ndi zambiri).
9 - Mtedza ndi Mbewu
Mtedza ndi nthanga ndi zakudya zabwino zochepa chifukwa nthawi zambiri zimakhala ndi zakudya zambiri zofanana ndi mbewu zonse zomwe zimakhala ndi magawo ambiri a mafuta, komanso mafuta abwino komanso nthawi zambiri. Zina kuposa ma chestnuts ndi cashews (omwe ali starchier), mtedza wambiri ndi mbewu zimakhala pakati pa awiri ndi anayi magalamu a carb pa ounce.
10 - Zina Zonse
Tsopano taphimba magulu akuluakulu a zakudya zomwe zili ndi mavitamini. Pafupifupi chirichonse chidzakhala ndi chizindikiro cha zakudya, kotero mutha kuzidziwerengera nokha. Mapulogalamu apakompyuta komanso mabuku owerengetsera mabuku a carb angathandizenso.
Onetsetsani kuti muwerenge malemba mosamalitsa, muyese mosamala, mudziwe malire anu a carb , ndipo muchita bwino!