Kusinthanitsa kwa Zakudya Zamagazi kwa shuga

Phunzirani zomwe zakudya zamtundu wa carb wamba zimakhala ngati kusinthanitsa

Kusinthana kwa zakudya kungakuthandizeni kukonza chakudya chanu - komanso kukonza chakudya chanu n'kofunika mukadwala matenda a shuga . Nkhaniyi ikufotokoza makamaka za mgwirizano wamagulu.

Mukamagwiritsira ntchito kayendedwe kazitsulo kuti muzindikire kudya kwanu, kapangidwe kake kamakhala ndi magawo 15 a ma carbohydrate. Njira ina yowonetsera chakudya cha shuga , kuwerengera makapu, kodi mwawerenga makalata odya kuti muwone chiwerengero cha magalamu a zimagulu chifukwa chakutumikira. Dziwani kuti nthawi zonse mungathe kuwerengera chakudya chamagazi ndi magawo khumi ndi magawo khumi.

Zakudya zomwe zili ndi chakudya zimaphatikizapo chakudya chambiri, monga mkate ndi pasitala, zipatso, mkaka ndi zakudya zamkaka, zakudya zopangira zakudya zokwanira komanso zakudya zina zam'madzi.

Ngati mulibe mndandanda wotsinthanitsa, zingakhale zovuta kudziwa momwe chakudya chikufanana ndi kusinthanitsa 1. Mndandandawu umapereka mwachidule mndandanda wa zakudya zosiyanasiyana zomwe zimaphatikizapo kusinthanitsa kwa zimagulu ndi momwe kukula kwautumiki kumawoneka ngati zakudya zosiyanasiyana. Ngati musankha kukonzekera chakudya chanu kudzera mndandanda wa masewera a shuga mungapeze zambiri zowonjezera.

1 -

Zovuta

Nyenyezi zimatanthauzira zakudya zowonjezereka, kuphatikizapo mkate ndi pasitala, mbewu zina, ndiwo zamasamba, nyemba ndi nyemba zina. Zitha kuphatikizapo zakudya zowonjezera, monga pretzels ndi crackers. Mndandanda uwu umakuuzani zomwe kukula kwa chakudya chirichonse kumatengedwa kukhala okhwima wowonjezera:

Mkate - 1 kagawo (1 ounce)

Mbewu (ozizira, unsweetened) - 3/4 chikho

Mpunga, wofiirira kapena woyera (wophika) - 1/3 chikho

Pasitala (yophika) - 1/2 chikho

Nyemba ndi mphodza (zophikidwa) - 1/2 chikho

Mbatata - 3 oz.

Mbewu - 1/2 chikho

Pretzels - 3/4 ounce

Popcorn - makapu 3

Oatmeal (yophika) - 1/2 chikho

Anthu osuta tirigu - 3/4 ounce

Nyemba zophikidwa - 1/3 chikho

Chikasu chozizira - 1 chikho

2 -

Zipatso

Zipatso zili ndi shuga zachibadwa, ndipo ndizo zimagwilitsila nchito zakudya zamagulu. Pamene mukusankha chipatso, dziwani bwino kukula kwa magawo. Zipatso zambiri sizing'onozing'ono ... kupeza apulo yaing'ono yeniyeni ndi yaing'ono yalanje kuti mupeze lingaliro lalingaliro loyambirira la chomwe chidutswa chaching'ono chimawoneka ngati. Pano pali zipatso zosiyana siyana zomwe zimagwiritsidwa ntchito mosiyana:

Apple, nthochi, orange, nectarine - 1 yaying'ono

Peach - 1 sing'anga

Zipatso Zamtengo Wapatali - 1/2

Zipatso - 1 chikho

Meloni - 1 chikho kapena 1/3 "cantaloupe

Msuzi, kapu ya 1/2 yosakoma

Zoumba - supuni 2

3 -

Mayi

Mkaka uli ndi shuga yachilengedwe yotchedwa lactose. Chifukwa chakenso, mkaka umayenera kupangidwanso muzakudya zanu monga chakudya. Mitengo iyi ya mkaka imasinthidwa ngati:

Mkaka - 1 chikho

Yogurt, plain, nonfat - 3/4 chikho

4 -

Desserts

Tisaiwale mavitamini! Mukhoza kukhala nawo mu dongosolo lanu la chakudya malinga ngati mumawagwiritsira ntchito. Pano pali masikelo osiyanasiyana okhutira mchere komanso makasitomala angati omwe ali oyenera.

Ma cookies - 2 aang'ono (1 mavitamini 1 mafuta)

Zakudya zonunkhira - 1/2 chikho (1 Zakudya zamadzimadzi; mafuta 2)

Pudding, wopanda shuga ndi mkaka wochepa - 1/2 chikho (1 Zakudya zamadzimadzi)

Brownie - 2 "ma carbohydrate 1" 1 "mafuta")

Nkhumba ya dzungu - pie 1/8 (1 carbohydrate; 2 mafuta)

5 -

Zotsatira

_{Kusinthanitsa kwa Zakudya. Adabwezeredwa pa May 7, 2009, kuchokera ku National Heart, Lung ndi Blood Institute - Obesity Education 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). Zakudya Zamadzimadzi Kuwerengera: Njira Yabwino Yokonza Zakudya kwa Anthu Amene Ali ndi Matenda a Shuga. Anabwezeretsanso May 7, 2009, kuchokera ku Clinical Diabetes http://clinical.diabetesjournals.org/cgi/content/full/23/3/120#TBL1}