Paub txog cov carbohydrate uas koj noj ntau npaum li cas yog ib qho tseem ceeb ntawm kev noj zaub mov tsawg tsawg. Ib txoj hauv kev ua qhov no yog suav cov carb grams.
Nyob ntawm txoj kev npaj cov khoom noj koj nyob ntawm, koj yuav tsum paub seb koj yuav tsum suav tag nrho cov carbohydrate los yog nqa carbohydrate tag nrho. Piv txwv li, txoj kev uas feem ntau cov kabmob kawm tau kawm cov zaubmov suav, tag nrho cov carb grams yog siv, qhov Atkins noj yuav siv cov zaub carbs. Raws li kev cai noj haus, kwv yees li ntawm 50-60 gram carb ib hnub twg, siv cov carbs nqa, cov khoom noj uas muaj ntau qhov carb (txog 200 grams carb hauv ib hnub yog xam "tsawg-carb" los ntawm qee cov ntsiab lus) siv cov carbs tag nrho lawv suav.
1 - Tag Nrho Carbohydrate lossis Net Carbs?
Kev xaiv hom tshuaj ntsuab carb suav tau ua qhov sib txawv raws li koj txoj kev npaj noj zaub mov zoo, yog li ntawd xyuam xim rau qhov no.
Dab tsi yog tag nrho cov carbohydrate? Tag nrho cov carb suav yuav suav nrog tag nrho cov carbohydrate hauv cov zaub mov, txawm lub hauv paus.
Dab tsi yog qhov naj npawb nqa naj npawb? Thaum suav cov carb nqa, cov roj yog rho tawm ntawm tus so ntawm carbohydrate. Qee qhov ua cov khoom noj uas tsis tshua muaj zaub mov los yog cov piam thaj tsis muaj qaub rho cov dej cawv thiab lwm yam khoom xyaw, tab sis nws them yuav tsum ceev faj txog qhov no.
2 - Kev ntsuas yog qhov tseem ceeb tshaj plaws!
Nws yuav suab cuab kev, tab sis koj tsis tuaj yeem qhia tias ntau npaum li cas hauv ib qho yog tias koj tsis paub ntau npaum li cas ntawm qhov koj muaj! Nws yog ntau heev rau cov neeg xav hais tias lawv paub txog ntau npaum li cas ib tug tablespoon los yog ib nrab ntawm ib khob los yog 6 nti yog thaum lawv kev kwv yees yuav ua tau txoj kev tawm.
Qhov teeb meem no tau ua kom zoo dua nyob rau hauv xyoo kaum ob lub xyoos dhau los thaum muab ntau thiab tsawg dua. Thaum kuv tab tom loj hlob hauv xyoo 1960 lub pob mov los yog ib lub ncuav los yog ib lub hnab ntim tau me dua li tam sim no. Tsis tas li ntawd, lub tsev noj mov feem ntau tau nthuav dav heev. Ib qho "noj" ntawm pasta nyob rau hauv ib lub khw noj tau yooj yim muaj peb los yog plaub ntawm cov "piam" ntawm yesteryear. Txawm tias txiv hmab txiv ntoo yog cov loj, yog li cas siv los ua ib qhov nruab nrab ntawm cov txiv hmab txiv ntoo tam sim no zoo li tus me me rau peb.
Koj yuav tsum ntsuas cov khob thiab cov diav, tus pas ntsuas los yog daim kab xev, thiab vam tias yuav muaj qhov ntsuas. Qhov tseeb, txij ntawm no mus, koj yuav rov qab ua qee qhov ntsuas kom koj pom zoo raws nraim qhov peb tham txog.
3 - Cov Zaub Uas Tsis Tshua Khoom
Txawm hais tias cov zaub tsis muaj kua zaub ntsuab muaj qee cov carbohydrate, lawv tsis muaj ntau, thiab cov khoom noj haus rau cov carb loj loj nrog lawv feem ntau. Rau cov zaub mov uas tsis muaj phom, cov zaub no yuav tau noj cov zaub mov ntawm starchier thiab carbier, thiab feem ntau cov neeg noj zaub mov tsawg-carb xaus li ntawm doubling lossis tripling cov zaub ntawm cov zaub lawv noj. Cov neeg nyob nruab nrab ntawm cov khoom noj txom ncauj-qiv kuj tsis suav lawv txhua lub sijhawm.
Uas hais tias, carb suav hauv cov zaub yuav ua tau yooj yim vim cov duab tsis zoo thiab ntau txoj kev txiav thiab ua noj. Piv txwv li, asparagus spears sib txawv los ntawm nyias nyias kom tuab li koj tus ntiv tes xoo. Ib tug "nruab nrab" Tswb kua txob raws li lub database yuav tsis yog dab tsi peb xav. Suav cov zaub hauv cov zaub yuav yog lub sijhawm zoo los tawm tus pas ntsuas los yog kab xev ntsuas kom paub tseeb tias koj paub 4 xyu li cas.
Cov zaub ntsuab yog qhov qis zaub tsawg tshaj plaws hauv cov carbs. Muaj qee-tus carb cov kev pab txawm tias suav cov zaub ntsuab li "cov zaub mov dawb" vim tias lawv tsis tshua muaj cov carb thiab muaj ntau cov fiber ntau uas lawv tsis tuaj yeem nce ntshav qab zib - tab sis xyuas koj lub tswv yim ua ntej txiav txim siab ua qhov no.
4 - Suav Carb nyob rau hauv Txiv Hmab Txiv Ntoo
Txiv hmab txiv ntoo muaj kev hloov loj heev nyob rau hauv ntau npaum li cas carbohydrate lawv muaj, los ntawm raspberries , ntawm 3.5 grams net carb ib nrab khob, rau raisins , nyob rau hauv 31 grams rau ib lub khob peb lub hlis. Nyob rau hauv dav dav, berries muaj tsawg kawg qab qab zib, thiab chaw kub thiab muaj xyoob ntoo thiab cov txiv hmab txiv ntoo qhuav muaj feem ntau.
Cov txiv hmab txiv ntoo zoo li yuav tsis zoo li lub cev tsis zoo li cov zaub, yog li tej zaum koj yuav tsum ntsuas. Lwm qhov teeb meem yog tias qhov loj me me ntawm ntau cov txiv hmab txiv ntoo tau loj hlob ntau xyoo. Piv txwv, tus txiv tsawb "medium" yog li 7 ntiv ntev. Cia li sim nrhiav ib 7-nti txiv tsawb - tag nrho cov khoom nyob rau hauv cov khw muag khoom noj uas kuv tau ua yog loj. Tib si nrog apples - ib nrab yog 3 nti thoob, uas feem ntau cov neeg yuav xav txog li me me.
5 - Zaub taum thiab Cov Zaub Zaub Ntiaj Teb
Yog tias koj muaj chaw nyob hauv koj qhov carb allotment, taum thiab starchier zaub yog ib qho kev xaiv zoo, vim tias lawv yuav yog qhov muag zoo heev rau lwm cov zaub mov ntau dua. Tsis tas li ntawd, taum muaj ntau yam qeeb qeeb-digested carbohydrate thiab cev nchuav rau hmoov nplej, tshwj xeeb tshaj yog tias koj tsau thiab noj lawv tus kheej es tsis yuav cov noob taum pauv.
Ib nrab-khob ntawm taum yog kwv yees li 15 grams carb, nrog tsuas yog soy taum.
Ntau Bean Info:
- Dub taum
- Chick Peas (Garbanzo Taum)
- Lentils
- Soy taum
Starchy zaub sib txawv heev nyob rau hauv ntau npaum li cas carb lawv muaj. Mashed qos yaj ywm yog lwm tus ntawm cov "ib nrab ntawm ib khob yog txog 15 grams carb" deals.
6 - Cov nplej, nrog rau cov nplej zom
Lus Cim: Noj cov khoom noj khoom haus tsis yog ib qho yuav tsum tau muaj! Lub Web site ntawm American Diabetes Association hais tias: Yog tias koj yuav noj cov khoom noj khoom haus, xaiv cov khoom noj khoom haus zoo tshaj plaws. Xaiv tag nrho cov nplej.
Cov kws qhia mob ntshav qab zib siv 15 gram ntawm carbohydrate raws li kev ntsuas ntawm qhov loj me me. Rau cov nplej, qhov no yog li ib nrab ntawm lub khob ntawm cov khoom noj, tshwj tsis yog rau mov thiab nplej zom, qhov twg ib qho kev noj haus yog 1/3 ntawm ib khob.
Tshawb xyuas cov Carb Counts rau:
- Amaranth
- Pob Pluag Mov (nrog rau cov grits, polenta, thiab paj kws)
- Oats (nrog rau ntau hom oob oats)
- Quinoa
- Mov
- Nplej (nrog rau hmoov nplej, bulgur, pasta, thiab lwm yam)
7 - Cov Khoom Ci
Txoj kev tsuas muaj peev xwm nrhiav tau qhov nyiaj ntawm carbohydrate hauv ncuav qab zib, khoom qab zib, pies, breads, thiab lwm yam, yog nyeem daim ntawv lo thiab txheeb ze rau kev pab me me. Ib txhia kev kwv yees, raws li 15 gram rau ib qho kev pab:
- Ib daim ncuav mog (nco ntsoov tias hnub no muaj ntau cov qhob cij muaj cov kab loj dua li tus qauv loj, yog li nco ntsoov xyuas daim ntawv lo)
- Ib tug 6-inch tortilla, hmoov los yog pob kws
- ½ ntawm biscuit, los yog ib tug me me (2 nti hauv kab suab)
- ½ ntawm ib phau ntawv Askiv muffin
- ¼ ntawm ib lub hnab loj loj
- ⅓ ntawm ib tug loj muffin, los yog ib tug me me muffin (2½ nti thoob plaws)
- 4-6 crackers
- 3 vanilla wafers
- 1 brownie me me los yog ncuav mog qab zib tsis muaj qhov txias (2-nti square)
8 - Cov Khoom Noj Khoom Haus
Ib lub khob ntawm nyuj lub mis muaj 11 mus rau 12 grams carb nyob rau hauv nws, uas los ntawm qab zib (lactose) nyob rau hauv cov mis nyuj. Yuav luag txhua daim ntawv ntawm cov khoom siv mis nyuj ua rau qee lub lactose raug muab tshem tawm, xws li los ntawm fermentation (yogurt, cheese) los yog vim hais tias lub qab zib siv ntau tshaj cov mis nyuj (hnyav cream). Vim tias cov kab mob noj cov lactose, tej zaum yuav muaj tsawg dua carb nyob hauv yogurt dua li ntawm daim ntawv lo . Ntawm chav kawm, thaum cov kws kho mob pib ntxiv suab thaj (yogurt yog qhov phem tshaj), tag nrho cov bets tsis yog.
Piv txwv: kev noj cov cheese uas feem ntau muaj li ntawm ib nrab gram thiab ib pob ntawm carbohydrate (tab sis yog cov cheese ua tau ntau dua).
9 - Ceev thiab Noob
Ceev thiab noob yog cov zaub mov uas tsis tshua muaj neeg tsawg tsawg vim tias feem ntau lawv muaj ntau cov khoom noj uas zoo li cov whole grains rau ib feem ntawm cov carbohydrate, ntxiv rau cov rog zoo thiab feem ntau muaj fiber ntau. Lwm yam tshaj cov txiv ntseej thiab cashews (uas yog starchier), feem ntau cov txiv ntseej thiab noob muaj ntawm ob thiab plaub grams net carb per ounce.
10 - Txhua yam
Tam sim no peb tau them cov khoom noj uas muaj carbohydrate hauv lawv. Yuav luag tag nrho txhua yam uas yuav muaj ib daim ntawv qhia txog khoom noj khoom haus, yog li koj yuav pom nws tawm rau koj tus kheej. Txawb cov ntawv sau thiab cov phau ntawv sau pocket carb-suav tseem tuaj yeem pab tau.
Tsuas nco ntsoov nyeem cov ntawv kom zoo, ntsuas kom zoo, paub koj qhov kev txwv carb , thiab koj yuav ua tau zoo!