Ngati mukugwiritsa ntchito njira yogulitsira matenda a shuga , ndiye kuti mudzakhala ndi ndondomeko ya chakudya yomwe imathetsa chakudya chimene mungakhale nacho ndi chakudya chilichonse. Mwachitsanzo, mungakhale ndi chokhega chosakanikirana ndi kagawidwe ka puloteni. Chomwe timadya timagawidwe timene timakhala tizilombo timene timakhala timene timakhala timene timagwiritsa ntchito makilogalamu khumi ndi awiri (15 kapena 15 magalamu).
Kuwerengera Carb Kusiyana ndi Kusintha Kwambiri
Njira yosinthira imapangira masamu kwa inu.
M'malo mowerenga malemba ndi kuwerengera carbs, mndandandanda wa masewera a shuga umakupatsani "zosankha" zomwe zimakhala zofanana wina ndi mzake mwazinthu zamagulu (ndi zina, monga masamba, mapuloteni, ndi mafuta).
Chotsitsika cha m'magazi chiyenera kufanana ndi makilogalamu 80, magalamu 15 a ma carbohydrate ndi zero magalamu a mafuta. Izi sizikutanthawuza kuti zosankha zonse zamaguludideti ndizofanana kukula kwautumiki. Mwachitsanzo, iliyonse ya chakudya ichi ndi yofanana ndi kayendedwe kamene kalikonse:
- Makapu atatu a phokoso
- Chigawo chimodzi cha mkate (1 ounce)
- 1/2 chikho chophika pasta
Kuti mukhale osinthasintha ndi kukonza chakudya, anthu ambiri amakonda njira yowerengera . Ndi kuwerengera kalobi, mungagwiritse ntchito zolemba za chakudya, kapena kuyang'ana zakudya zokwanira pa deta ya USDA ya zakudya, kuti mupeze magalamu angapo a zakudya ziri mukutumikira chakudya chomwe mukudya. Ndi njira iyi yothetsera chakudya cha shuga, mmalo mwa kuwombera nkhumba zamagawidwe zamagazi pa chakudya chirichonse, mudzakhala ndi cholinga cha "magalamu a mavitamini." Mwachitsanzo, anthu ambiri amatha kugwiritsira ntchito makilogalamu 45 ndi 60 a ma carbohydrate kuti adye chakudya komanso makilogalamu 15 mpaka 30 a ma carbohydrate.
(Kumbukirani kuti zosowa za munthu aliyense ndizosiyana. Muyenera kumagwira ntchito ndi wolemba zakudya komanso / kapena dokotala wanu kuti mupeze zofuna zanu zokha.
Kuwerengera Kutumikira kwa Carb Kuyambira Gramu ya Zamadzimadzi
Ngati mukufuna kutanthauzira magalamu onse a ma carbohydrate mukutumizira chakudya mu "mavitamini a mavitamini," mungatenge chiwerengero cha magalamu a maginito ndi kugawa ndi 15.
Kotero, mwachitsanzo, mukufuna kuti mudziwe kuchuluka kwa malonda a carb omwe akugwiritsidwa ntchito kwa lasagna. Ngati mutayang'ana pamwamba pa lasagna mumasamba a zakudya, mudzawona kuti kapu imodzi yotumikira imakhala ndi magalamu 31 a carbohydrate. Gawani ndi 15 ndipo mumapeze 2 (ndi bwino kuzungulira kapena pansi mpaka nambala yonse yapafupi). Kotero kuti 1-chikho kutumikira kwa lasagna ndi kofunika mavitamini awiri.
Njira Zina Zowonjezera Zakudya Zodyera
Pali zinthu zambiri zomwe zikupezeka kuti zikuthandizeni kuzindikira kukula kwake ndi ma gram. Ku US, ma labelle akudya amafunikira kukhala ndi zakudya zabwino pa iwo. Zakudya m'thupi zimatchulidwa pazilembo izi, komanso mafuta amagalamu ndi zina. Ngati chakudya chimene mudzadya sichoncho chilembo, pali mabuku ndi timapepala timene tili ndi zakudya za carb za zakudya zosiyanasiyana.