Carbohydrates Kugoverana kwechirwere cheshuga

Dzidza kuti kudya kwema carb-ine zvinhu zvinowanikwa sechishandiso chimwe chete

Kudyidzana kwekudya kunogona kukubatsira kuronga kudya kwako - uye kuronga kudya kwako kunokosha kana iwe une chirwere cheshuga . Ichi chinyorwa chinonyanya kutaura nezvekugoverana kwekhabhohydrate.

Paunoshandisa shanduro yekutengesa kuchengetedza nhamba yako yemaginhaidhyrate, kushandiswa kwegidhyidrate 1 kunokwana magiramu 15 emakinhydrate. Imwe nzira yekuronga chirwere cheshuga, urongwa hwekhabhohydrate kuverenga, wakamboverenga mavara ekudya kuti uone nhamba yemagamu ehydrohydrate pakushanda. Ziva kuti iwe unogona nguva dzose kuverenga shanduko yemaginhaidhyrate yezvokudya nekuparadzanisa girasi rose yemakhahydrates ne15.

Zvokudya zvine makedhahydrates zvinosanganisira zvidye, zvakadai sechingwa uye pasta, michero, mukaka nemukaka wemukaka, zvokudya zvekudya uye zvinodyiwa zvakawanda.

Kana iwe usina chikamu chekuchinjana, zvinogona kuva zvakaoma kuziva kuti zvokudya zvakadini zvakaenzana nekushandura 1. Urongwa urwu runopa kuongororwa kwakajeka kwezvikamu zvakasiyana zvezvokudya izvo zvinosanganisira kugoverana kwegorobhahydrate uye kuti ushumiri huri hwakaita sei sezvokudya zvakasiyana-siyana. Kana ukasarudza kugadzirisa kudya kwako kuburikidza nekushandura kwemashuga ehutachiona unogona kuwana zvimwe zvakawanda zvakanyanya o nline .

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Nhamba

Zvokudya zvinoreva kudya kwemashamba, kusanganisira chingwa uye pasta, mamwe mazambiringa, miriwo yemashizha, nyemba uye zvimwe zviyo. Inogonawo kusanganisira zvimwe zvekudya zvekudya zvekudya, zvakadai se pretzels uye crackers. Urongwa urwu hunokuudza kuti kushumira chiyero chezvokudya chimwe nechimwe kunofungidzirwa sehomwe yekutengesa:

Chingwa - 1 slice (1 ounce)

Zviyo (kutonhora, unsweetened) - 3/4 mukombe

Murairi, mavara machena kana machena (akabika) - 1/3 mukombe

Pasita (yakabikwa) - 1/2 mukombe

Nyemba uye lentiy (zvakabikwa) - 1/2 mukombe

Mbatata - 3 oz.

Chigadziko - 1/2 mukombe

Pretzels - 3/4 ounce

Popcorn - 3 makapu

Oatmeal (yakabikwa) - 1/2 mukombe

Vanokanganisa gorosi rose - 3/4 ounce

Bhabha dzakagadzirwa - 1/3 mukombe

Zuva squash - 1 mukombe

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Zvibereko

Zvibereko zvine mashuga echisikigo mairi, uye saka ndizvo zvinobva mumaginhaidhyrate iwe unoda kuisa muurongwa hwekudya hwehuga hwehuga. Paunenge uchitsvaga chibereko, tanga uchiziva zvikamu zvezvikamu. Kazhinji michero haisi duku ... tsvaga ipulo duku duku uye maruva machena kuti uwane pfungwa yakanaka yekutanga yechikamu chiduku chechibereko chinoratidzika. Heano maitiro ekushandira ezvibereko zvakasiyana-siyana zvinotaridzirwa sega egahydrate mutengesi:

Apple, bhanana, orange, nectarine - 1 duku

Peach - 1 iri pakati

Muchero - 1/2

Maoriro - 1 kapu

Melon - 1 kapu kana 1/3 5 "cantaloupe

Juice, 1/2 mukombe usina unsweetened

Raisins - 2 tablespoons

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Dairy

Dairy ine shuga yakasikwa inonzi lactose. Nemhaka yeizvi, mishonga yemichero inofanirawo kuiswa muurongwa hwekudya sekugadzirwa nemakrohydrates. Izvi zvinoshandiswa mumiti yehuchi zvinonzi sechinhu chimwe chete:

Misi - 1 mukombe

Yogurt, plain, nonfat - 3/4 cup

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Desserts

Ngatisarege kukanganwa dessert! Iwe unogona kuvaita muurongwa hwako hwekudya chero bedzi iwe uchizviisa mukati mawo. Pano ndiko kushandiswa hukuru hwehupfukuro dzakasiyana-siyana uye mazana emakinehydrates uye mafuta ekugoverana mumwe nomumwe akakodzera:

Cookies - 2 shoma (1 gedhihydrate; 1 mafuta)

Ice cream - 1/2 mukombe (1 gedhihydrate; 2 mafuta)

Pudding, isina shuga nemukaka usina mafuta-1/2 mukombe (1 gedhaidhydrate)

Brownie - 2 "square 1 carbonhydrate; 1 mafuta)

Pie yepumpkin - 1 / 8th pie (1 carbohydrate; 2 mafuta)

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Sources

_{Food Exchange Lists. Yakadzorerwa musi waMay 7, 2009, kubva kuNational Heart, Lung uye Blood Institute - Kuwedzera kwekudzidzisa Dzidzo Initiative http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/fd_exch.htm#1}

_{Kulkarni, Karmeen D., MS, RD, BC-ADM, CDE (2005). Carbohydrate Kuverenga: Chinhu Chinobatsira Kugadzirira Kudya Kwevanhu vane Chirwere cheshuga. Kudzoswa musi waMay 7, 2009, kubva kuchipatara cheshuga http://clinical.diabetesjournals.org/cgi/content/full/23/3/120#TBL1}