Kana uri kushandisa chirwere cheshuga chekushandura , ipapo iwe uchava nechirongwa chekudya chinoputsa zvokudya zvaunogona kuva nazvo nekudya kwega sega sarudzo. Semuenzaniso, unogona kuva nekodhihydrate imwe sarudzo uye imwe sarudzo yakasimba kwazvo yeprotini. Rimwe saridhydrate sarudzo inowanzoenzana nemagiramu 15 ehydrohydrate (kana kazhinji, 10 kusvika ku15 gramu).
Carb Kuverenga Kunopesana ne Exchange Exchange
Iko kushandiswa kwehurongwa kunobata mathemoni kwauri.
Pane kuverenga mavara uye kuverenga makarashi, shanduko yekushandurwa kwechirwere cheshuga inokupa "zvisarudzo" zvinenge zvakaenzana kune imwe neimwe maererano nemagidhahydrate (uye, kune mamwe mapoka, kusanganisira miriwo, mapuroteni, uye mafuta).
Sarudzo yegidhyidharti inofanira kuenzana ne80 makoriro, 15 gm carbohydrate uye zero gramu yemafuta. Izvozvo hazvirevi kuti sarudzo dzese dzemakinhydrates ndeyehutano hwakafanana. Semuenzaniso, chimwe nechimwe chezvinhu izvi zvekudya zvinokwana imwe yegidhihydrate chisarudzo:
- 3 makapu emukoko
- 1 slice yechingwa (1 ounce)
- 1/2 mukombe yakabikwa pasita
Kuti uwedzere kugadziriswa nekugadzirira kudya, vanhu vazhinji vanoda kuverenga nzira yekubata . Nekabhoti kuverenga, unogona kushandisa mabhii ezvokudya, kana kutarisa kumusoro kwezvokudya pane dhaka reDAA's nutrient, kuti uwane mangani magamu emakrohydrates ari mukushandira kwezvokudya zvauri kudya. Nenzira iyi yekuronga chirwere cheshuga, panzvimbo yekupfura kwechinangwa chezvikamu zvehydrohydrate servings panguva imwe neimwe yekudya, iwe uchava nechinangwa che "gramu yemakrohydrate." Semuenzaniso, vanhu vazhinji vangave vari kutarisa pakati pemadhora makumi mashanu nemakumi mashanu nemakumi matanhatu emakrobahydrate kuti vadye uye 15 kusvika ku30 gramu yemakhahydrates muhomwe.
(Yeuka kuti munhu wese zvake anoda zvakasiyana.) Unofanira kushanda nemunhu anonyora zvokudya uye / kana chiremba wako kuti awane zvinangwa zvako zvekhabhohydrate).
Kuverenga Carb Kushumira Kubva Gramu YeKarhydrate
Kana iwe uchida kushandura magiramu ega ega-carbohydrate mukushanda kwezvokudya mu "majeedhydrate servings," iwe unogona kutora nhamba yegamu yemagidhehydrate uye ugoparadzanisa ne15.
Saka somuenzaniso, unoti iwe unoda kuongorora kuti matanda akawanda emarobho ari mune kushandiswa kwe lasagna. Kana iwe ukatarisa kumusoro lasagna mune nheyo dzekudya, iwe uchaona kuti 1 kapu inoshumira ine 31 gramu yemakrohydrate. Gurai na15 uye iwe uwane 2 (zvakanaka kuti uende kumativi ose kana pasi kusvika kune imwe nhamba yepedyo). Saka iyo-1 cup yekushumira ye lasagna inokodzera maitiro maviri emakrohydrate servings.
Dzimwe Nzira Dzokuwana Nayo Zvokudya Zvokudya
Pane zvakawanda zvezvinhu zvinowanikwa kuti zvikubatsire kuona nhamba yekushumira uye gram kuverenga. MuU.S., marairi ezvokudya anodiwa kuti ave nehuwandu hwechokwadi pamusoro pavo. Carbohydrates kuburikidza nekushanda zvakanyorwa pamatamba aya, uyewo mafuta girasi uye mamwe mashoko. Kana zvokudya zvaunenge uchidya hazvina mavara, kune mabhuku uye mapepa ane ma carb anokosha ezvokudya zvakawanda zvakasiyana.