Idan kana amfani da tsarin musanya na ciwon sukari , to sai ku sami shirin cin abinci wanda zai rushe abincin da za ku iya samu tare da kowane cin abinci kamar yadda zaɓaɓɓu. Alal misali, zaku iya samun zabi dayaccen carbohydrate kuma zabi mai nauyin nauyin. Ɗaya daga cikin zabiccen carbohydrate yawanci shine daidai da 15 grams na carbohydrate (ko sau da yawa, 10 zuwa 15 grams).
Carb Ƙidayawa Game da Exchange System
Hanyoyin musanya yana da math a gare ku.
Maimakon karanta lakabi da lissafin ƙwayoyin shafuka, lissafin musayar cututtuka ya ba ku "zabi" waɗanda suke da juna daidai da juna a game da carbohydrate (kuma, ga sauran nau'o'in, ciki har da kayan lambu, sunadarai, da mai).
Yankin carbohydrate ya kamata ya zama adadin adadin calories 80, 15 grams na carbohydrate da zero na kitsen mai. Wannan ba yana nufin cewa kowane zabiccen carbohydrate iri ɗaya ne ba. Alal misali, kowane ɗayan waɗannan abinci na daidai da dayaccen zabiccen carbohydrate:
- 3 kofuna na popcorn
- 1 gurasar burodi (1 ounce)
- 1/2 kofin dafa shi taliya
Don ƙarin sassaucin ra'ayi tare da shirin shiryawa, mutane da yawa sun fi son tsarin ƙididdigar carb . Tare da ƙididdigar carb, zaka iya amfani da takardun abinci, ko duba abubuwan da ke gina jiki game da kayan abinci mai gina jiki na USDA, don gano yawan nau'o'in carbohydrates suna cikin abincin da kake ci. Tare da wannan hanyar cin abinci na ciwon sukari, maimakon yin harbi don yawancin hidimar carbohydrate a kowace cin abinci, za ku sami manufa don "grams na carbohydrate." Alal misali, mutane da yawa zasu iya samuwa tsakanin 45 da 60 grams na carbohydrate don cin abinci da 15 zuwa 30 grams na carbohydrate don abun ciye-ciye.
(Ka tuna cewa bukatun kowannensu yana da bambanci. Ya kamata ku yi aiki tare da mai cin abinci da kuma likitan kujista don neman samfuran ku don carbohydrate).
Kira Ayyukan Carb Daga Girgwadon Carbohydrate
Idan kuna so ku fassara fasali na carbohydrate a cikin hidimar abinci a cikin "carbohydrate servings," za ku iya ɗaukar yawan sukari na carbohydrate kuma raba tsakanin 15.
Alal misali, in ce kana so ka gano yawancin kayan aiki a cikin lasagna. Idan ka dubi lasagna a cikin kayan abinci mai gina jiki, za ka ga cewa 1 kofin bauta yana da 31 grams na carbohydrate. Raba ta 15 kuma za ku samu 2 (yana da kyau don kunna sama ko ƙasa zuwa lambar mafi kusa). Don haka 1-kofin cin abinci na lasagna yana da daraja biyu na hidimar carbohydrate.
Sauran hanyoyin da za a sami Bayanan Gina
Akwai wadataccen albarkatun da zasu taimaka maka wajen gano yawan masu girma da ƙididdiga. A Amurka, ana buƙatar alamun abinci don samun abincin gaskiya a kansu. Carbohydrates ta hanyar bauta an jera a kan waɗannan lakabi, da ma'adin mai da sauran bayanai. Idan abincin da za ku ci ba shi da lakabi, akwai littattafan da litattafansu tare da dabi'un carb don yawancin abinci daban-daban.