Koyi abin da yawancin abincin gwargwadon ƙwayoyin ya ƙunshi a matsayin musayar guda ɗaya
Tattaunawa na abinci zai iya taimaka maka ka shirya abincinka - kuma shirya kayan abinci yana da muhimmanci a yayin da kake da ciwon sukari . Wannan labarin yana mayar da hankali ga musayar carbohydrate.
Lokacin da kake amfani da tsarin musayar don ci gaba da lura da abincin ku na carbohydrate , 1 musayar carbohydrate daidai 15 grams na carbohydrate. Hanyar madaidaicin tsarin abinci na ciwon sukari , kididdigar carbohydrate, shin kun karanta alamun abinci don ganin yawan sukari na carbohydrate ta hanyar bauta. Ka san cewa zaka iya lissafin musayar carbohydrate don abinci ta hanyar rarraba gwargwadon carbohydrates da 15.
Abincin da ke dauke da carbohydrates sun hada da yunwa, irin su gurasa da taliya, 'ya'yan itace, madara da samfurori, kayan abinci na abinci da mafi yawan kayan abinci.
Idan ba ku da jerin musayar da aka yi amfani dashi, zai iya zama da wuya a san yawan abinci daidai 1 musayar. Wannan jerin yana ba da cikakken bayani game da nau'o'in kayan abinci daban-daban da suka haɗa da musanyaccen carbohydrate da kuma irin girman girman da ake so don abinci daban-daban. Idan ka zaɓa don shirya abincinka ta hanyar jerin musayar cututtuka za ka iya samun karin albarkatu na nline .
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StarchesStarches suna magana ne game da abinci mai laushi, ciki har da gurasa da naman alade, wasu hatsi, kayan lambu, da wake da sauran legumes. Zai iya haɗawa da wasu kayan cin abinci, kamar pretzels da crackers. Wannan jerin ya gaya maka abin da aka yi amfani da nauyin kowane abincin da ake ciki a matsayin sashi canzawa:
Gurasa - 1 yanki (1 ounce)
Cereals (sanyi, unsweetened) - 3/4 kofin
Rice, launin ruwan kasa ko fari (dafa shi) - 1/3 kofin
Taliya (dafa shi) - 1/2 kofin
Wake da wake (dafa shi) - 1/2 kofin
Dankali - 3 oz.
Masara - 1/2 kofin
Pretzels - 3/4 ozace
Popcorn - 3 kofuna
Oatmeal (dafa shi) - 1/2 kofin
Kowane gwanin alkama - 3/4 ozace
Gasa wake - 1/3 kofin
Winter squash - 1 kofin
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FruitHanyoyi suna da tsinkayen halitta a ciki, saboda haka yana da tushen carbohydrate wanda kana buƙatar sakawa cikin shirin abinci na ciwon sukari. Lokacin da kake zaɓar 'ya'yan itace, sai ka kasance da masaniya da rassa masu yawa. Yawancin 'ya'yan itace ba ƙananan ba ... ga kananan apple da kananan orange don samun kyakkyawar ra'ayin abin da ƙananan' ya'yan itace ke kama. A nan akwai nau'o'in nau'o'in 'ya'yan itatuwa daban-daban wadanda suke dauke da juna musayar carbohydrate:
Apple, banana, orange, nectarine - 1 ƙananan
Peach - 1 matsakaici
'Ya'yan inabi - 1/2
Berries - 1 kofin
Melon - 1 kofin ko 1/3 5 "cantaloupe
Ruwan 'ya'yan itace, unsweetened - 1/2 kofin
Raisins - 2 tablespoons
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DairyDairy yana dauke da halitta mai suna lactose. Saboda haka, wajibi ne kayayyakin da suka kiwo ya kamata su zama masu amfani da su a cikin shirin ku na abinci kamar carbohydrates. Wadannan ayyuka na kayayyakin kiwo suna dauke da musayar musayar:
Milk - 1 kofin
Yogurt, fili, nonfat - 3/4 kofin
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DessertsKada mu manta da kayan zaki! Zaka iya samun su a cikin shirin ku na yau da kullum muddan kun damu da su. A nan suna da girma ga nau'o'in kayan zane iri-iri da kuma yawan musayar carbohydrate da mai musayar kowanne ya cancanci:
Cookies - 2 ƙananan (1 carbohydrate; 1 mai)
Ice cream - 1/2 kofin (1 carbohydrate; 2 fats)
Pudding, wanda ba tare da sukari ba tare da mai madara - 1/2 kofin (1 carbohydrate)
Brownie - 2 "carbohydrate 1 na 1; 1 mai)
Kayan gwangwaro - 1 / 8th pie (1 carbohydrate; 2 fats)
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SourcesShirya Lissafin Abincin. An sake dawowa ranar 7 ga Mayu, 2009, daga Cibiyar Zuciya ta Duniya, Lung da Blood Institute - Harkokin Ilimin Harkokin Gudanarwa 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 Ƙidaya: Tsarin Dama don Tattaunawa don Mutane da Ciwon sukari. An sake dawowa ranar 7 ga Mayu, 2009, daga Ciwon sukari Clinical http://clinical.diabetesjournals.org/cgi/content/full/23/3/120#TBL1