Malinga ndi Malangizo a Zakudya kwa Achimereka, pafupifupi theka la kalori wanu tsiku ndi tsiku ziyenera kuchokera ku chakudya. Kotero izo ndi zochuluka kwambiri. Koma, pali zambiri kutero kusiyana ndi ma carbs angapo omwe mukufunikira-magwero ena a chakudya amakupindulitsani kuposa ena .
Choyamba, kodi carbs ndi chiyani? Zakudya zam'madzi zimapezeka m'mitengo kumene zimapereka mphamvu ndi zomangamanga.
Zakudya, zowonjezera, ndi nsalu zimagwera mu gawo ili. Ndipo ngakhale nyama zimasowa ndikudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Koma inu mudzapeza carbs mu mkaka ndi mkaka chifukwa iwo ali ndi lactose, yomwe imakhalanso mtundu wa shuga.
Kodi Mukufunikiradi Zaka Zambiri Zamtengo Wapatali?
Zokwanira zanu zamagazi zimatha kukhazikika pa kudya kwa caloric. Ngati mumadziwa makilogalamu angati omwe mumasowa tsiku lililonse, mungathe kudziwa magalamu angapo a carbu omwe mukufuna:
- Yambani posankha zikhumbo zanu zamakono tsiku ndi tsiku ndikugawani nambalayi mu theka. Ndizofunika kuchuluka kwa makilogalamu.
- Galamukani iliyonse yamagazidwe ali ndi makilogalamu anayi. Gawani chiwerengero chomwe muli nacho kuyambira pasitepe yoyamba ndi inayi.
- Chiwerengero chomaliza chilingana ndi kuchuluka kwa chakudya mu magalamu omwe mumafunikira tsiku lililonse.
Mwachitsanzo, munthu amene adya makilogalamu pafupifupi 2 patsiku ayenera kutenga pafupifupi 250 gm ya carbohydrates (2,000 ogawanika ndi 2 = 1,000 ndi 1,000 ogawanika ndi 4 = 250).
Kuwunikira Kulowa Kwa Zanu Zapamadzi
Tsatirani njira izi zosavuta:
- Pezani magalamu a ma carbohydrate magalamu pa Zolemba za Zakudya Zakudya Zakudya Zakakudya. Mudzapeza zambiri zokhudzana ndi kalori kumeneko, koma onetsetsani kuti mwatambasula kuchuluka kwakutumikira ndi kuchuluka kwa servings pa phukusi.
- Gwiritsani ntchito USDA National Nutrient Database ya Standard Reference kuti muwerenge ndalama zamagazidwe ka zakudya zatsopano. Ndi databata yaikulu yomwe imasinthidwa nthawi zonse.
- Sungani diary ya chakudya kuti muwerenge zambiri zanu. Mukhoza kusindikiza masamba anu ndi kuwasunga m'buku.
Ma Carbs Amene Ali Opambana
Zakudya zamadzimadzi zimaphatikizapo chakudya chokwanira , monga zowonjezera, ndi shuga zosavuta monga shuga woyera, mazira a chimanga cha fructose, ndi uchi. Pogwiritsa ntchito carbs chomera-chomera, sankhani 100 peresenti mbewu zonse ndi zipatso ndi ndiwo zamasamba m'zakudya zanu zambiri.
Mtengo wapamwamba ndi 'kupanga theka la mbewu zanu zonse.' Mwanjira imeneyi, bola ngati mudya zakudya zosachepera zisanu za zipatso ndi ndiwo zamasamba, muzowonjezerapo zakudya zambiri.
Inde, simukufuna kudya carbs okha. Mukufuna mapuloteni ndi mafuta, osati mochuluka. Sungani zosankha zanu zamagazidwe ndi mapuloteni, monga nyama yowonda, nkhuku, mazira, kapena nsomba, ndi mafuta ena abwino monga mafuta , avocado, kapena mtedza ndi mbewu. Mapuloteni kuphatikizapo high-fiber carbs amakuthandizani kuti mumve bwino pakudya.
Yang'anani Zosakaniza
Mavitamini oopsa kwambiri akhoza kukhala chakudya cha shuga, kuphatikizapo zinthu zopangidwa ndi shuga, uchi, chimanga kapena madzi a mapulo. Zakudya zimenezi nthawi zambiri zimakhala ndi makilogalamu ambiri koma zimapereka chakudya chaching'ono kapena chopanda thanzi.
Pewani zosakaniza zowonjezera, zophika, zakumwa zakumwa zofewa , maswiti, ndi makeke.
Ndipo samayang'anitsitsa zakudya zopangidwa bwino zomwe nthawi zambiri zimakhala ndi shuga wambiri, ngakhale zomwe sizilawa zokoma.
Chitsime:
Dipatimenti ya Ulimi ya United States ndi Dipatimenti ya Zaumoyo ku United States. "Malangizo a Zakudya kwa Amwenye 2010."