Kuwerengera kwa Carb kungakhale kovuta pamene mukuyamba kudya zakudya zochepa. Pano tikufotokozera zinthu zitatu zofunika kwambiri zokhudza chidziwitso cha zakudya ndi ma carb. Phunzirani kuwerenga ma labelle, kuphatikizapo momwe chakudya cha carb chimayambira.
Nthawi zina, ziwerengero za carb zomwe zili m'maphikidwe zingakhale zovuta kumvetsa poyerekeza ndi zomwe zalembedwa pa lemba la zakudya.
Mwachitsanzo, mu njira ya Basic Flax Chakudya cha Focaccia Mkate , phukusi la mbewu ya fakisi imati pali magalamu asanu a makapu pa supuni 2 yotumikira. Chophikiracho chimafuna makapu awiri a chakudya cha fulakesi. Ngakhale chomeracho chimabala makilogalamu 0,8 a zimagawidwe m'zigawo zonse zomwe zimatumizidwa ndi mavitamini 12. Nambala iyi imasiyana kwambiri ndi zomwe ziri pa chizindikiro.
Pali zinthu zitatu zofunika zomwe zimafotokozera kuti nthenda ya carb yomwe ili m'gulu lonse la chidziwitso cha zakudya:
Zida ndi Zopangidwira Zakudya Zamadzimadzi
Fiber ndi carbohydrate, koma popeza siidakumbidwe, zakudya zambiri za carb zimati "siziwerengera" muzakudya zonse. Chifukwa chomwe sichiwerengera ndikuti sichidzakhudza magazi m'magazi (kupatula mwina mwa njira yabwino mwa kuchepetsa zotsatira za zitsamba zina zodyedwa). Nthawi zonse ndikamapereka chithandizo chakumapeto kumapeto kwa mapulogalamu, ndimaphimba nkhaniyi ponena kuti zimakhala zotani zedi zomwe zimagwiritsidwa ntchito komanso ndikupereka kuwerengera .
Kotero pa nkhani ya focaccia, ndikunena kuti pali grimu *8 yogwira * komanso ma gramu asanu a mitsempha. Kachilinso, pamene chiwopsezo ichi ndi zimagazidwe, sichipatsa ma calories kapena "carable" carbs.
ZOYENERA: Phukusili limanena kuti supuni imodzi iliyonse imakhala ndi magalamu 4 a fiber, zomwe zimapangitsa kuwerengera kwa carb 1 magalamu pa kutumikira.
Koma nthawi zina maphukusi amasiyana.
Chidziwitso cha Chakudya Ndi Chokha Chokha
Chidziwitso chonse cha zakudya ndi kulingalira chabe. Chakudya chilichonse chimasiyanasiyana kuchokera kumtundu wina ndi wina ndipo phukusi lirilonse likhoza kukhala ndi zakudya zosiyanasiyana, koma chizindikirocho chidzakhala chimodzimodzi pamagetsi omwewo. Mitundu yambiri ya zomera kapena zinyama, kumene idakula, nyengo, feteleza - zambiri zimapita kumapeto. Funsani vinyo aficionado za izi, ndipo adzakuuzani momwe izi ziliri zogulira mphesa, mpaka momwe tchakudyacho chimasiyanasiyana malinga ndi kumene mphesa zimakula. Ndizoona zowonjezera pa zakudya zina zonse zatsopano komanso zopangidwa kuchokera mmenemo. Kotero, sitingathe kudziwa ndondomeko yambiri ya ma carbu kapena mavitamini kapena mavitamini omwe ali ndi sitiroberi iliyonse pokhapokha titapenda sitiroberiyi. Popeza zolemba za zakudya zimachokera ku chakudya china, zidzasonyeza kusiyana kwake. Deta ya USDA (kuphatikizapo Canada ndi zina zotengera) zimatenga magawo ambiri kuchokera ku magulu ambiri a chakudya chomwe chikubwera ndi chiwerengero chawo. Nthawi zina, pamene amapeza deta zambiri, manambala amasintha pang'ono. Izi zinachitika pazomwe zili posachedwapa (database 18) zomwe zikuwonetsera ziwerengero za carb za mbewu ya fulakesi kusiyana ndi tsamba 17.
Izi zikutanthauzira zina mwazosiyana pazomwe zilipo pa intaneti za chidziwitso cha zakudya.
Utumiki ukukula palemba
Palibe maulamuliro omwe amagwira ntchito pazinthu zina. Izi zimapangitsa kuti atsimikizidwe ndi carb njira ziwiri. Osati kokha kuti muwone chiwerengero cha carb pa cholembera, koma muyenera kulingalira momwe kukula kwake pamtengo umenewo kumasiyanasiyana ndi zinthu zofanana monga momwe zingakhudzire kwambiri, makamaka ngati ndalama zomwe zimagwiritsidwa ntchito ndi zambiri kuposa kukula kwake . Vuto ndilokuti kulakwitsa kwachinyengo kumawonjezeka. Kotero, mwachitsanzo, ngati chizindikiro chimanena kuti supuni imodzi ya chakudya ili ndi gramu imodzi ya zimagawenga, zomwe zingakhale chirichonse kuchokera ku ma gramu51 mpaka 1,49 gm.
Icho si chinthu chachikulu ngati inu mukudya mmodzi akutumikira. Koma pali supuni 16 mu kapu, choncho cholakwikacho chingakhale ndi magalamu 8 mu njira iliyonse ngati mukugwiritsa ntchito zambiri mu recipe.
Pansi
Zidzatenga nthawi ndi khama, koma mukapeza chiwerengero cha carb chidzabwera mwachibadwa. Mudzadziwa ndikumvetsetsa momwe chiwopsezo, kugawa kukula ndi kulingalira kwa chidziwitso cha zakudya zimakhudza ziwerengero zanu za carb. , Pogwiritsira ntchito mankhwala omwewo nthawi zonse ndikukhala otsimikiza kuti mumagwiritsa ntchito kukula komweko mu maphikidwe, mukhoza kupanga zinthu zosavuta kuzizindikira.