Zvishandiso zveChinodidhyrate Yakarurama Kuverenga
Kazhinji vanhu vane rudzi rwechipiri chirwere cheshuga vanoda kutevera kudya kwakakwana kwegluidhydrate kuti vabatsire kutarisira masaga avo. Carbohydrates ndiwo rudzi rwezvokudya zvinokonzera sutu yeropa zvakanyanya. Apo inoshandiswa mishonga, makhaidhaidhadhi anoputsika ndokushanduka kuva shuga. Insulin ndiyo hormone inotapira shuga kubva muropa kuenda kumasero kunoshandisa simba. Paunenge uine chirwere cheshuga chechipiri, masero anokwanisa kurwisa insulini uye shuga inoramba iri mumutsva weropa pane kuendeswa kumasero.
Kugadzirisa kudya kwegorobhahydrate nekuchengeta zvikamu zvinogadzikana kunogona kubatsira muviri kuronga mashuga eropa uye kunokonzera kuora muviri (izvo zvinobatsira muviri wako kushandisa insulini). Imwe yenzira dzekuita izvi ndeyokudya zvakaenzana zvehydrohydrates kunenge panguva imwe chete zuva nezuva. Hazvirevi kuti iwe unofanirwa kudya chikafu chakafanana zuva rega rega; pane chinangwa chekudya chiyero chakatemwa chehydrohydrates kuburikidza nekudya. Kumbira mudzidzisi wako ane chirwere cheshuga kana chireyiro chakanyorwa chakanyoreswa magiramu emaji ehydrohydrate iwe unofanirwa kudya pazvokudya.
Ndezvipi Zvokudya zviKaridhydrates?
Carbohydrates inowanikwa mumagiramu uye inowanikwa muzvokudya zvakadai sezvokudya, miriwo yemashizha, michero, michero, mukaka / yogurt uye shuga. Zvokudya zvine maraira zviri nyore kuverenga kupfuura izvo zvisina mavara (zvakadai semichero). Kuti udzidze kuverenga ma carbohydrates zvakarurama iwe ungada kuisa mune zvimwe zvinhu. Verenga pasi apa kuti uwane kuti chii chaunoda kuti uverenge ma carbohydrates zvakarurama:
Zvokudya Mavara:
Kana iwe usingazivi kuverenga chirairo chekudya, unofanira kudzidza. Zvinyorwa zvekudya zvinogona kukubatsira kuti uone huwandu hwemagidhaidhyidhe mune zvekudya uye uko ma carbohydrates acho ari kubva. Chinhu chokutanga chaunoda kutarisa paunoverenga chirairo ndicho chiyero chekushumira. Zvadaro, iwe unoda kuongorora bhaibheri pane imwe ndiro uye pakupedzisira, iwe unoda kuwona ikakodhydrate yakazara.
Semuenzaniso, kana iwe uri kuverenga sereal label uye iyo mazita anoti Serving size: 3/4 kapu: Kushumira mukati pegiyo: 12: Mazana ega-carbohydrate: 24 g: Fiber 3 g: Shuga 3 g uye Dzimwe gedhihydrate: 18 g ipapo unogona zvidudzire nenzira iyi:
- Rimwe kushandiswa kwezviyo zvinotaridzirwa 3/4 yemukombe uye, mune iyo mukombe 3/4, pane 24 g gorohydrate, 3 g fiber, uye 3 g shuga. Bhokisi rose rine gumi nembiri, 3/4 mukombe. Kana iwe uchida kudya zvinopfuura 3/4 mukombe unofanira kuwedzera huwandu hwehutano hwaunenge uchida kudya nehuwandu egaidhydrates kuti uone huwandu hwemagidhahydrates iwe wauchadya. Somuenzaniso, kana iwe ukadya 1 1/2 makapu ewaini (ayo maviri 3/4 mukombe mairi) unoda kuwedzera yega-carbohydrate nemaviri, zvinoreva iwe uchange uchitya 48 g yemakinhydrate.
- Kuti uwane mamwe mashoko pamusoro pekuverenga kwemaira: Ungaverenga sei Zvinyorwa Zvokudya
Kuyerera Makapu Nemapupa:
Kuyera makapu nemapuni zvinokubatsira kuti ugovere zvakanyatsonaka kugovera hukuru hwechinhu chimwe chezvokudya. Iwe uchada kuoma uye kunwa mvura yakapikisa. Kazhinji, zvishandiso izvi zvinogona kushandiswa pakuyera makabhahydrates akaita sezvinwiwa, zviyo, zviyo, magirasi, kupararira, condiments uye zvimwe zvinyorwa kana mabhokisi. Dzimwe mazano akanaka ekubiridzira:
1/3 mukombe yakapiwa pasta kana rizi = 15 g gorohydrate
1/2 mukombe yakabikwa oatmeal = 15 g gorohydrate
1 8 oz mukombe wemukaka = 12 g marhydrate
1 Tapepoon yeuchi, sirasi, agave = ~ 15 g gorohydrate
1 Tapepoon ketchup = 4 g gorohydrate
Food Scale
Zvokudya zviyero zvinobatsira iwe uri kuedza kuverenga kuwanda kwemakhahydrates muzvokudya izvo zvisina mudziyo kana kuti izvo zvekudya uko huwandu hunoshandiswa hunotumirwa huremu. Semuenzaniso, zvokudya zvakadai sezvibereko, mbatatisi, uye zvimwe zviyo zvinotora chikamu chakayera. Kana uine chikafu chekudya, unogona kuona kuyerwa kwezvinhu zvekudya uye kutaridzika kwepamusoro nebhuku rekuverenga mabhakhahydrates kana chirongwa chekuverenga kuti chiyero chegubhaidhydrates mune icho chikafu chekudya.
Heano mamwe maitiro ekubiridzira kwekuyera kwekudya:
4 oz yemichero yose = 15 g gorohydrate
3 oz mazamu = 15 g gorohydrate
2 oz mashizha akawanda = 45 g gorohydrate (2 oz mashizha akaoma anenge 1 kapu yakabikwa)
1 oz yechingwa = 15 g ghydroidhyrate (unogona kushandisa izvi zvechingwa chitsva, mabhesi, mabheji, nezvimwewo)
Carbohydrate Kuverenga Apps uye Websites:
Iwe unogona kushandisa mawebsite kana mapurogiramu kuti utarise ruzivo rwekudya kwezvokudya zvakasiyana-siyana. Izvi zvinoshandawo zvakare apo iwe uri kutarisa pamusoro pezvokudya zvemafuta pamwe neresitorendi yezvokudya. Zvimwe mapurogiramu emakrohydrate anogona kukubatsirawo kuti uite mavara nemari yemhydrohydrate zvichienderana nezvireji wawakasika izvo zvinoponesa nguva kubva pakatarisa imwe neimwe yezvokudya. Dzimwe nzvimbo dzewebhu dzinosanganisira:
CalorieKing
NutritionData
Zvimwe zvebasa zvinosanganisira:
GoMeals
EatOutWell
CalorieKing
dLife