Carbohydrates tuaj nyob hauv ob hom - nyuaj thiab yooj yim. Tib neeg lub cev hloov txhua hom carbohydrates hauv cov piam thaj lossis ntshav qab zib. Txawm li cas los xij, cov carbohydrates yooj yim tso cai rau cov piam thaj nce siab qeeb, qhov yooj yim carbohydrates tau hloov pauv mus rau cov piam thaj sai sai. Cov carbohydrates yooj yim muaj nyob hauv cov khoom noj xws li taum pauv, taum, nplej tag nrho thiab zaub. Cov zaub mov uas muaj cov carbohydrates yooj yim kuj muaj ntau qhov muaj txiaj ntsig zoo ntawm cov vitamins, minerals thiab fiber. Cov carbohydrates yooj yim tau pom hauv cov txiv hmab txiv ntoo, mis, khoom siv mis nyuj, khoom qab zib, kua txiv, dej qab zib thiab txhua yam kev ua tiav lossis ua kom qab zib. Cov carbohydrates yooj yim thiab cov carbohydrates yooj yim xws li txiv hmab txiv ntoo, mis nyuj thiab lwm yam khoom siv mis, yuav tsum tau suav nrog hauv kev noj zaub mov zoo.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Nyeem Ntawv Zaub Mov
Kauj Ruam 1. Paub tias yam khoom twg xav tau ntawm daim ntawv lo khoom noj
Lub Chaw Saib Xyuas Khoom Noj thiab Tshuaj (FDA) tswj hwm daim ntawv xaj khoom ntawm txhua yam khoom lag luam khoom noj hauv Tebchaws Meskas. Nws yog ib qho tseem ceeb kom nkag siab cov khoom yuav tsum tau muab tso rau ntawm daim ntawv lo zaub mov, qhov twg lawv yuav tsum tau muab tso tawm, thiab cov khoom ntawd txhais tau li cas tiag.
- Khoom noj khoom haus yuav tsum muab "nqe lus ntawm tus kheej" thiab cov nuj nqis lossis cov nyiaj muaj nyob hauv pob ntawm "tus thawj saib xyuas vaj huam sib luag" lossis PDP. Nov yog ib feem ntawm daim ntawv lo uas koj tuaj yeem pom thaum cov khoom tau zaum ntawm lub txee.
- "Daim ntawv tshaj tawm ntawm tus kheej" tsis suav nrog lub npe khoom, txawm hais tias qhov ntawd tseem yuav zoo li ntawm PDP. Qhov tseeb, nws yuav tsum yog lub npe uas piav qhia meej tias cov khoom yog dab tsi (piv txwv li kua zaub lws suav, nplej zom tsis tau siav, thiab lwm yam).
- Txawm nyob hauv Tebchaws Meskas, cov ntawv ntim khoom noj yuav tsum suav nrog ntsuas ob qho tib si thiab ntsuas tsis tau.
- Cov khw muag khoom noj yuav tsum suav nrog "cov ntaub ntawv xov xwm" lossis IP ntawm lawv cov khoom. IP yuav tsum yog lub vaj huam sib luag tom ntej lossis thaj chaw ntawm pob mus rau sab xis tam sim ntawm PDP. Cov ntaub ntawv hais txog lub npe thiab chaw nyob ntawm cov chaw tsim khoom, lub npe ntawm tus xa khoom, cov khoom xyaw, cov ntaub ntawv qhia txog zaub mov noj thiab ua xua, yuav tsum tau muab tso rau ntawm lub vaj huam sib luag no yog lawv tseem tsis tau tshwm ntawm PDP.
Kauj Ruam 2. Txhais cov npe khoom
Ib daim ntawv teev cov khoom yuav tsum muaj tag nrho cov khoom xyaw nyob rau hauv qhov kev txiav txim ntawm qhov tseem ceeb thiab qhov hnyav (piv txwv li cov khoom muaj ntau tshaj plaws tau teev tseg ua ntej). Cov npe khoom yuav tsum suav nrog dej ntxiv uas tej zaum tau siv thaum ntim cov khoom. Ntxiv rau, cov npe khoom yuav tsum yog cov npe uas pom tau rau tus neeg nruab nrab (piv txwv li qab zib tsis yog sucrose).
Yog tias cov khoom muaj ib yam tshuaj tiv thaiv kab mob, uas ib yam nkaus yuav tsum suav nrog hauv cov npe khoom. Thiab ntxiv rau lub npe khaws cia, cov lus piav qhia luv luv ntawm yam tshuaj yuav tsum tau suav nrog (piv txwv li "Ascorbic Acid txhawm rau txhawb nqa kev khaws xim)
Kauj Ruam 3. Nkag siab tias daim ntawv ua xua txhais li cas
Daim Ntawv Teev Cov Khoom Ua Phem Rau Tus Kheej thiab Kev Tiv Thaiv Cov Neeg Siv Khoom ntawm 2004 (FALCPA) piav qhia yam khoom twg uas yuav tsum tau teev npe ua xua rau ntawm daim ntawv lo khoom noj. Cov nqaij, nqaij qaib thiab qe khoom kuj tseem muaj qhov tshwj xeeb xav tau rau daim ntawv lo uas tau tswj hwm los ntawm Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA). FALCPA txiav txim siab mis nyuj, qe, ntses, qwj ntses, tsob ntoo ntoo, nplej, txiv laum huab xeeb thiab taum pauv ua "loj" ua xua. Cov khoom no yog lub luag haujlwm kwv yees li 90% ntawm kev tsis haum zaub mov uas cov neeg Asmeskas tau ntsib. Tsuas yog cov tshuaj ua xua "loj" no yuav tsum tau muab teev rau hauv pob.
- Cov khoom ua liaj ua teb nyoos xws li txiv hmab txiv ntoo thiab zaub tsis xav tau daim ntawv FALCPA.
- Tsuas yog cov qwj nplais crustacean tau txiav txim siab ua xua, suav nrog roob ris, cw, cw, thiab lwm yam. Oysters, qwj nplais, thiab lwm yam.
- Thaum cov tshuaj ua xua tseem yuav tsum suav nrog hauv cov npe khoom, FALCPA cov kev cai kom lawv yuav tsum tau muab cais cais kom lawv sawv tawm (piv txwv li "Muaj qe, mis.").
Kauj Ruam 4. Tsim kev nkag siab txog cov ntawv qhia zaub mov
Daim ntawv qhia zaub mov noj yog xav tau rau txhua yam khoom noj (tshwj tsis yog cawv thiab zaub mov uas ua tau raws qee yam yuav tsum tau ua). Txawm li cas los xij, FDA tsis hais qhia li cas cov nyiaj no yog xam. Qhov no txhais tau tias cov chaw tsim khoom noj khoom haus tuaj yeem siv cov lus suav uas siv rau lawv cov khoom "ntawm qhov nruab nrab" ntau dua li qhov ntsuas qhov tseeb hauv lub ntim. Ib qho ntxiv, FDA xav kom cov tsim khoom ua raws thiab tsis ua ob zaug tshuaj xyuas lawv cov kev suav zaub mov.
- Nco ntsoov tias muaj kev zam raws li cov khoom lag luam xav tau daim ntawv lo khoom noj khoom haus. Cov zaub mov hauv qab no tsis tas yuav muaj daim ntawv qhia tseeb (txawm hais tias koj tuaj yeem nug cov ntaub ntawv): cov khoom muag ib tus zuj zus los ntawm lub khw muag khoom noj lossis khoom noj khoom haus (tsis ntim), feem ntau cov txuj lom, cov khoom tshiab thiab cov nqaij nruab deg, cov khoom uas tau ntim hauv ntau -pack (tsuas yog lub ntim sab nrauv xav tau daim ntawv qhia zaub mov noj), thiab cov khoom noj uas tau muab tawm thiab tsis muag.
- Cov zaub mov uas muaj tsawg dua 5 calories rau ib pluas noj tuaj yeem muaj "calories free" ntawm lub ntim thiab 0 calories ntawm daim ntawv qhia zaub mov.
- Rau cov khoom uas muaj 50 calories rau ib qho los yog tsawg dua, tus lej tuaj yeem sib npaug mus rau qhov nce 5 calories ntxiv. Rau cov khoom uas muaj ntau dua 50 calories, tus lej tuaj yeem sib npaug mus rau qhov nce 10 calories ntxiv.
- Cov khoom noj uas muaj roj tsawg dua 0.5 grams ntawm ib pluag noj tuaj yeem muaj 0 grams roj ntawm daim ntawv qhia zaub mov. Cov zaub mov uas muaj li ntawm 0.5 txog 5 grams ntawm cov rog tuaj yeem muab sib npaug rau qhov ze tshaj ½ gram. Cov zaub mov uas muaj ntau dua 5 grams ntawm cov rog tuaj yeem muab sib npaug rau cov gram uas ze tshaj plaws.
Kauj Ruam 5. Ceev faj txog qhov "khoom siv zoo ntawm" thiab "siab" cov khoom noj muaj txiaj ntsig zoo txhais li cas
FDA hais txog yam twg ntawm cov ntsiab lus khoom noj muaj txiaj ntsig (NCC) tuaj yeem siv rau ntim khoom noj. Txhua ntawm NCCs no muaj qhov tshwj xeeb xav tau uas yuav tsum tau ua ua ntej daim ntawv thov tuaj yeem nthuav tawm ntawm ntim.
- Cov khoom lag luam tau txiav txim siab "qhov chaw zoo ntawm" ib yam dab tsi (piv txwv li fiber) yog tias cov khoom muaj 10-19% ntawm qhov pom zoo txhua hnub ntawm cov khoom ntawd (piv txwv li "cov khoom siv fiber zoo" tuaj yeem siv tau yog tias cov khoom muaj 15% ntawm koj niaj hnub pom zoo kom tau txais cov fiber ntau).
- Cov khoom lag luam raug txiav txim siab "siab" hauv qee yam (piv txwv li fiber) yog tias cov khoom muaj tsawg kawg 20% ntawm qhov pom zoo txhua hnub ntawm cov khoom ntawd (piv txwv li cov khoom lag luam tuaj yeem txiav txim siab "muaj fiber ntau" yog tias cov khoom muaj 25% ntawm koj txhua hnub pom zoo kom tau txais cov fiber ntau).
Kauj Ruam 6. Xyuas kom koj nkag siab tias "qis," "lub teeb" thiab "dawb" txhais tau li cas tiag
Cov ntaub ntawv hais txog cov khoom noj muaj txiaj ntsig (NCCs) suav nrog cov khoom xws li "rog tsawg," "tsis muaj rog," "tsis muaj suab thaj," thiab lwm yam. zoo sib xws.
- Cov neeg tsim khoom tsis raug tso cai siv cov lus "qis" lossis "pub dawb" ntawm cov khoom lag luam uas tsis tau ua tiav tshwj xeeb (piv txwv li lawv tsis tuaj yeem thov khov taum pauv yog "rog tsawg").
- "Pub dawb" thiab "qis" thov tuaj yeem tsuas yog ua rau cov khoom lag luam uas tseem muaj "tsis tu ncua" version. Qhov "qis" lossis "pub dawb" yuav tsum tau ua tiav xws li nws muaj tsawg dua ntawm cov khoom tshwj xeeb (xws li rog lossis qab zib, thiab lwm yam) ntau dua li "tsis tu ncua" version.
- Thaum ua "teeb," "txo qis," "tsawg dua," "tsawg dua," "ntau dua" lossis "ntxiv" thov, daim ntawv lo yuav tsum suav nrog: % uas cov zaub mov tau hloov pauv; lub npe ntawm cov khoom noj siv; thiab tus nqi ntawm cov as -ham uas muaj nyob hauv ob daim ntawv lo khoom thiab cov khoom siv qhia. Piv txwv li, “50% rog tsawg dua xxx. Lub teeb xxx = 4g rog; Tsis tu ncua xxx = 8g rog, rau ib qho."
Kauj Ruam 7. Paub txog thaum cov khoom raug txiav txim siab "noj qab nyob zoo" lossis "tshiab
"Zoo li lwm cov ntaub ntawv hais txog cov khoom noj muaj txiaj ntsig (NCCs), tsuas yog cov zaub mov uas ua tau raws li cov txheej txheem tuaj yeem suav nrog cov lus" noj qab haus huv "lossis" tshiab "ntawm lub ntim.
- Cov khoom lag luam tuaj yeem sau lo lus "noj qab haus huv" thaum nws tuaj yeem thov tag nrho cov hauv qab no: cov rog tag nrho, cov roj tsawg, tsawg dua 480 grams sodium (rau qhov ua haujlwm ib txwm muaj), muaj cov roj (cholesterol) tsawg txaus uas tsis muaj npe, thiab muaj tsawg kawg 10% ntawm qhov pom zoo txhua hnub ntawm cov vitamin A, vitamin C, calcium, hlau, protein lossis fiber ntau.
- Cov khoom lag luam tuaj yeem sau lo lus "tshiab" tsuas yog thaum nws nyob hauv nws daim ntawv nyoos thiab tsis tau khov lossis raug rau txhua hom kev ua cua sov lossis khaws cia.
Kauj Ruam 8. Txiav txim siab yog tias "% ntawm" tus nqi txhua hnub ntawm daim ntawv lo tsim nyog rau koj
Txhua daim ntawv qhia zaub mov noj ntawm cov khoom lag luam khoom noj yuav tsum muaj lub rooj nrog cov npe tshwj xeeb ntawm cov khoom noj. Cov zaub mov tuaj yeem raug cais tawm ntawm lub rooj tsuas yog nyob hauv qee qhov xwm txheej. Thiab lub rooj yuav tsum muaj ob qho tib si ntawm cov khoom noj muaj txiaj ntsig hauv ib qho kev pab thiab % uas cov khoom noj muaj txiaj ntsig piv rau piv rau Qhov Pom Zoo Txhua Hnub (RDVs). Txawm li cas los xij, RDVs ntawm txhua qhov khoom noj muaj txiaj ntsig tau suav rau ib tus neeg uas tau txais cov calories ntau ntawm 2, 000 calories. Nco ntsoov tias ntau tus neeg haus tsawg dua 2,000 calories hauv ib hnub. Yog li ntawd, cov feem pua no tsuas yog cov lus qhia thiab yuav tsum siv li ntawd.
Kauj Ruam 9. Nkag siab tias yuav suav cov carbohydrates li cas rau cov ntawv qhia zaub mov noj
FDA xav kom cov tuam txhab tsim khoom noj suav tag nrho cov carbohydrates hauv lawv cov zaub mov nrog cov mis hauv qab no: Tag Nrho Cov Carbohydrates = Tag Nrho Qhov hnyav ntawm Kev Pab Khoom Noj - (Qhov hnyav ntawm Crude Protein + Qhov hnyav ntawm Tag Nrho Cov Rog + Qhov hnyav ntawm Moisture + Qhov hnyav ntawm Tshauv). Qab zib thiab fiber ntau suav tias yog carbohydrates thiab yuav tsum tau muab cais cais ntawm daim ntawv qhia zaub mov.
Cov chaw tsim khoom noj khoom haus tuaj yeem siv cov ntsiab lus "tsawg dua 1 gram," "muaj tsawg dua 1 gram" lossis "tsis yog qhov tseem ceeb ntawm kev noj haus fiber ntau/suab thaj" yog tias cov khoom muaj tsawg dua 1 gram ntawm fiber thiab/lossis qab zib. Lawv tsis tas yuav suav qhov tseeb
Txoj Kev 2 ntawm 3: Xam Carbs Koj Noj
Kauj Ruam 1. Txiav txim seb koj cov zaub mov yuav tsum muaj cov carbohydrates ntau npaum li cas
Kev noj zaub mov rau cov neeg feem coob yuav tsum muaj 40-60% ntawm lawv cov calories los ntawm carbohydrates. Qhov no yuav qis dua rau cov neeg muaj ntshav qab zib, PCOS, thiab lwm yam mob. Cov carbohydrates tuaj yeem pom hauv cov txiv hmab txiv ntoo, zaub, khoom noj siv mis thiab nplej, tab sis tsis yog nqaij. Ib gram ntawm carbohydrates yog, qhov nruab nrab, sib npaug rau 4 calories.
Tsis hais txog kev suav suav cov txheej txheem lossis kev suav koj siv, thiab seb koj suav cov carbohydrates tag nrho lossis tag nrho cov carbohydrates, nco ntsoov tias cov carbohydrates tsis yog cov khoom nkaus xwb uas koj xav tau suav thiab suav ua ib feem ntawm koj cov zaub mov noj. Koj kuj yuav tsum suav nrog cov rog thiab cov protein kom ntseeg tau tias koj noj zaub mov zoo. Thiab nws paub tseeb tias tsis ua mob rau saib koj li sodium tau txais
Kauj Ruam 2. Hloov cov carbohydrates rau hauv pab pawg noj mov
Ib txoj hauv kev los txiav txim seb muaj pes tsawg carbohydrates uas koj tuaj yeem noj tau yog tig cov txiv hmab txiv ntoo, zaub, khoom noj siv mis thiab nplej rau ua noj ib hnub. Tus naj npawb ntawm kev noj nyob rau ib hnub yuav nyob ntawm koj lub hnub nyoog thiab poj niam txiv neej. Koj tuaj yeem saib cov lus ntawm cov nyiaj pabcuam ntawm no-https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/food-guide-basics/much-food-you- xav tau-txhua hnub.html Qhov nruab nrab, cov neeg laus ntawm ob tus poj niam txiv neej yuav tsum haus cov kab hauv qab no ntawm kev ua haujlwm ib hnub:
- Cov nplej = 5-8 pluas noj ib hnub. Cov khoom noj muaj txiaj ntsig tuaj yeem suav nrog xws li: 1 daim khob cij, 1 khob hmoov nplej, ½ khob mov, lossis ⅓ khob nplej zom. Tsawg kawg ib nrab ntawm koj cov khoom noj yuav tsum yog cov nplej tag nrho.
- Txiv hmab txiv ntoo & Zaub = 4-10 hnub noj. Cov txiv hmab txiv ntoo lossis zaub tuaj yeem suav nrog xws li: ½ khob 100% txiv hmab txiv ntoo lossis kua txiv zaub, 1 zaub ntug hauv paus loj, 1 khob zaub ntsuab, 1 txiv apples nruab nrab, ½ khob txiv hmab txiv ntoo, lossis 20 txiv hmab.
- Cov Khoom Noj Mis = 2-3 pluas noj ib hnub. Ib qho khoom siv mis nyuj tuaj yeem suav nrog yam xws li: 1 khob mis nyuj rog, 50 grams cheese nyuaj, lossis ¾ khob yogurt.
- Tsis txhob hnov qab tias koj kuj yuav tsum tau noj 1-3 pluas mov ntawm cov nqaij lossis cov nqaij hloov pauv txhua hnub, uas yog qhov uas koj yuav tau txais feem ntau ntawm koj cov protein. Ib qho kev pabcuam tuaj yeem suav nrog yam xws li: 2 qe, 2 dia txiv laum huab xeeb, ½ khob nqaij ntshiv lossis ¾ khob taum paj.
- Txawm hais tias tsis tau teev tshwj xeeb raws li ib feem ntawm phau ntawv qhia zaub mov noj, kev noj zaub mov zoo yuav tsum suav nrog cov rog me me tsis ntau txhua hnub. Rau tus neeg nruab nrab qhov nyiaj no yuav tsum yog 2-3 diav. Cov rog tsis txaus yuav suav nrog cov zaub zaub, cov zaub xam lav zaub roj, thiab cov mos mos uas tsis muaj hydrogenated.
Kauj Ruam 3. Kawm ntsuas koj li kev noj zaub mov nrog qhov ntsuas
Lwm txoj hauv kev los xam pes tsawg carbs nyob hauv ib yam khoom tshwj xeeb, lossis txiav txim siab qhov loj me ntawm ib yam khoom, yog siv nws qhov hnyav. Cov nplai hauv chav ua noj tuaj yeem pom nyob hauv ntau lub khw, thiab tsis kim.
- Txhawm rau xam cov gram ntawm carbohydrates hauv koj cov zaub mov raws li qhov hnyav, koj yuav tsum paub ob yam: qhov hnyav ntawm cov khoom noj; thiab "yam" rau cov khoom noj ntawd. Muaj qhov sib txawv sib txawv rau txhua hom zaub mov (piv txwv li qhob cij muaj qhov tseem ceeb ntawm 15, uas txhais tau tias muaj 15 grams carbohydrates rau txhua ooj qhob cij).
- Koj tuaj yeem pom cov npe khoom noj khoom haus ntawm University of California Kev Kawm Diabetes Online - https://dtc.ucsf.edu/pdfs/CalculatingCHObyWeight.pdf. (Nco tseg - lub vev xaib tau tsim los rau cov neeg uas muaj ntshav qab zib, tab sis cov khoom noj muaj feem cuam tshuam rau leej twg.)
- Piv txwv li, cia peb hais tias koj xav paub tias muaj pes tsawg carbs nyob hauv lub tais ntawm txiv pos nphuab koj xav kom muaj khoom noj txom ncauj. Ua ntej tshaj, ntsuas cov txiv pos nphuab. Cia peb hais tias koj txiav txim siab tias koj muaj 10 ooj ntawm txiv pos nphuab. Qhov thib ob, saib cov khoom noj rau txiv pos nphuab, uas yog 2.17. Thib peb, muab qhov hnyav thiab cov zaub mov noj = 10 ooj x 2.17 = 21.7 grams carbohydrates.
- Koj kuj tseem tuaj yeem siv qhov hnyav los txiav txim seb muaj pes tsawg pluas noj hauv cov khoom noj. Piv txwv li, ib qho ntawm cov nqaij ntshiv lossis nqaij qaib yog suav tias yog ½ khob. Qhov no yog sib npaug rau 2.5 ooj lossis 75 grams. Yog tias koj muaj 4 ooj daim nqaij qaib siav, faib los ntawm 2.5 thiab koj yuav pom tias cov nqaij qaib suav li 1.6 pluas noj.
Kauj Ruam 4. Kwv yees koj cov khoom noj kom pom kev
Kwv yees kev kwv yees rau yam khoom xws li txiv apples, txiv kab ntxwv, txiv tsawb, qe, lossis cov qhob cij lossis cov bagels, yooj yim los txiav txim. Ntsuas tej yam xws li cheese, nqaij lossis cov khoom xoob tuaj yeem nyuaj rau kwv yees. Muaj ntau qhov pom kev uas tuaj yeem siv los pab koj ntsuas koj li kev noj zaub mov, tshwj xeeb tshaj yog thaum koj tsis nyob hauv tsev, lossis tsis ua zaub mov rau koj tus kheej.
- Cereal qhuav - 1 khob ua haujlwm zoo li qhov loj me ntawm pob baseball.
- Noj cov nplej, nplej los yog nplej zom - ½ khob ua haujlwm zoo li qhov loj ntawm ib nrab pob ntaus pob.
- Txiv kab ntxwv, kua los yog txiv pear - 1 "me me" txiv hmab txiv ntoo zoo li qhov loj ntawm lub pob ntaus pob tesniv.
- Raisins - ¼ khob ua haujlwm zoo li qhov loj ntawm pob golf.
- Qos yaj ywm ci - 1 "nruab nrab" qos yaj ywm zoo li qhov loj me ntawm nas koj yuav siv rau koj lub khoos phis tawj.
- Chopped zaub los yog zaub xam lav sib tov - 1 khob ua haujlwm yuav zoo li qhov loj ntawm pob ntaus pob, lossis puv tes.
- Nyuaj cheese - 50 gram ua haujlwm yuav luag sib npaug rau 1.5 ooj ua haujlwm uas zoo li qhov loj me ntawm 9 volt roj teeb (cov duab plaub).
- Nqaij nyuj los yog nqaij qaib - ½ khob ua haujlwm yuav zoo li daim npav loj ntawm daim npav.
- Grilled lossis ci ntses - ½ khob ua haujlwm yuav zoo li qhov loj me ntawm phau ntawv txheeb xyuas.
- Margarine - 1 teaspoon ua haujlwm zoo li qhov loj me ntawm cov ntawv xa nyiaj, thiab muaj 3 diav hauv ib diav.
- Zaub xam lav hnav los yog roj - 1 teaspoon ua haujlwm zoo li nws yuav ntim lub hau ntawm lub raj mis dej ib txwm muaj.
Kauj Ruam 5. Xam pes tsawg tus carbohydrates hauv cov zaub mov uas koj tau ntim
Daim ntawv qhia zaub mov ntawm pob khoom noj yuav teev cov naj npawb ntawm cov carbohydrates uas nws muaj. Tab sis muaj ob peb yam uas koj yuav tsum nco ntsoov thaum siv cov lej no los xam pes tsawg tus carbohydrates koj tab tom noj.
- Cov ntaub ntawv qhia txog kev noj zaub mov zoo yog ua raws qhov loj me uas tau txiav txim siab los ntawm cov khw. Qee qhov xwm txheej, zoo li ib lub thawv ntawv ntawm cov kua mis nyeem qaub, qhov kev pabcuam loj sib npaug qhov nyiaj tiag uas koj yuav tau haus. Hauv lwm qhov xwm txheej, zoo li cereal txias, qhov ua haujlwm loj yuav sib npaug me dua, tej zaum ½ lossis ⅓, ntawm qhov koj ib txwm noj.
- Koj yuav tsum tau muab tus naj npawb ntawm cov carbohydrates rau ib qho ntawm daim ntawv lo khoom noj khoom haus los ntawm tus naj npawb ntawm cov kev pabcuam uas koj tau haus. Piv txwv li, yog tias daim ntawv lo rau cov khaub noom txias hais tias muaj 10 grams ntawm carbohydrates rau ½ khob ntawm cereal, tab sis koj yuav tau noj 1 ½ khob ntawm cereal, koj yuav tsum tau muab 10 grams los ntawm 3 txhawm rau txiav txim siab cov carbohydrates tiag koj yuav haus. Hauv qhov piv txwv no, nws yuav yog 30 grams.
Kauj Ruam 6. Tsis txhob hnov qab muaj cov carbohydrates zoo
Cov ntawv qhia zaub mov noj yuav teev tag nrho Carbohydrates, Dietary Fiber, thiab Qab Zib. Kev noj haus fiber ntau thiab qab zib yog ob qho carbohydrates, tab sis koj lub cev tsis siv lawv tib yam. Fiber tsis zom los ntawm koj lub cev, theej, koj lub cev tsuas yog siv cov fiber ntau txhua txoj kev los ntawm. Fiber tuaj yeem pab nrog cem quav thiab mob plab tag nrho, txo koj cov roj cholesterol, tswj koj cov ntshav qab zib, thiab pab koj poob phaus.
- Txiv neej 50 lossis qis dua yuav tsum noj 38 grams fiber ntau hauv ib hnub. Txiv neej tshaj 50 xyoo yuav tsum noj 30 grams ib hnub.
- Cov poj niam 50 lossis qis dua yuav tsum noj 25 grams fiber ntau hauv ib hnub. Cov poj niam muaj hnub nyoog tshaj 50 xyoos yuav tsum noj 21 grams ib hnub.
- Nco ntsoov tias fiber ntau yog carbohydrates, yog li cov grams fiber suav ua ib feem ntawm koj cov carbohydrates.
Kauj Ruam 7. Txheeb xyuas koj cov khoom noj carbohydrates tam sim no
Nyob ntawm seb koj tab tom sim ua dab tsi nrog koj kev noj zaub mov noj, xam tus nqi ntawm cov carbohydrates uas koj tab tom noj tam sim no tuaj yeem pab tau. Yog tias koj tab tom npaj yuav poob lossis hnyav dua yav tom ntej, paub tias muaj pes tsawg calories uas koj tab tom siv tam sim no yuav pab txiav txim siab pes tsawg calories koj yuav tsum txo lossis ntxiv ib hnub. Yog tias koj tsis npaj yuav hloov koj qhov hnyav, koj tuaj yeem siv lub sijhawm no los txhim kho txoj kev noj zaub mov zoo uas suav nrog kev noj qab haus huv carbohydrates.
- Pib los ntawm kev tau txais koj tus kheej cov ntawv xov xwm, lossis tsim cov ntawv txheeb xyuas hauv koj lub computer.
- Txhua hnub (lossis txawm tias tag nrho ib hnub) taug qab qhov tseeb ntawm yam koj noj thiab haus, suav nrog qhov ntau lossis hnyav.
- Taug qab koj tus kheej rau ib lub lim tiam, kwv yees lub lim tiam koj tab tom taug yog lub lim tiam nruab nrab rau koj. Tsis txhob hnov qab suav nrog cov khoom xws li kua ntses, butter lossis margarine, hnav khaub ncaws, thiab lwm yam.
- Yog tias koj noj cov khoom ntim, khaws cov ntaub ntawv los ntawm daim ntawv qhia zaub mov noj hauv koj phau ntawv teev npe.
- Yog tias koj noj ntawm lub tsev noj mov, sim nrhiav lawv cov khoom noj tsis zoo los ntawm lawv lub vev xaib. Lossis nug koj tus neeg rau zaub mov rau daim ntawv qhia.
- Rau lwm hom zaub mov, siv USDA's Super Tracker txhawm rau saib cov txiaj ntsig kev noj haus (https://www.supertracker.usda.gov/default.aspx).
- Ntxiv cov naj npawb ntawm cov calories, tag nrho cov carbohydrates, thiab kev noj haus fiber ntau rau txhua hnub. Tej zaum nws kuj yog ib lub tswv yim zoo kom suav nrog cov rog thiab cov protein hauv koj qhov kev suav txij li koj li phiaj xwm kev noj zaub mov noj tag nrho yuav tsum coj mus rau hauv tus account.
- Siv koj cov laij lej los ua qhov pib rau kev npaj rau yav tom ntej. Muaj cov ntawv thov muaj txiaj ntsig tam sim no rau cov xov tooj uas tso cai rau tib neeg taug qab lawv cov khoom noj txhua hnub ntawm txhua yam khoom noj; carbohydrates suav nrog.
Txoj Kev 3 ntawm 3: Npaj rau Carbs hauv Koj Cov Khoom Noj
Kauj Ruam 1. Muab koj tus kheej lub hom phiaj
Ua ntej koj tuaj yeem ua ib qho phiaj xwm, koj yuav tsum txiav txim siab seb koj lub hom phiaj yog dab tsi. Koj puas xav tswj koj qhov hnyav, tab sis tej zaum yuav xaiv kev noj qab haus huv? Koj puas xav poob lossis nce phaus? Siv tus naj npawb ntawm cov calories uas koj niaj hnub siv hauv ib hnub los ua qhov pib thiab ua haujlwm los txiav txim siab tus naj npawb ntawm cov calories koj yuav xav tau haus yav tom ntej kom tau raws li koj lub hom phiaj.
- Nco ntsoov tias nws yuav txo qis 500 calories hauv ib hnub (qhov nruab nrab) kom poob ib phaus hauv ib lub lis piam. Rau cov neeg feem coob, qhov txo qis no tuaj yeem yog los ntawm cov carbohydrates. Nco ntsoov tsis txhob txiav ib pab pawg macronutrient qis dhau. Tsis txhob txiav rov qab kom deb ntawm cov protein thiab cov rog noj qab nyob zoo raws li ob qho tib si raws li siv los ntawm kev kho thiab tsim cov tshuaj hormones.
- Piv txwv: Hais tias koj cov calories tam sim no tau suav los ua 2, 000 ib hnub. Koj xav kom poob qee qhov hnyav, yog li koj txiav txim siab tias koj yuav tsum tau txiav rov qab rau 1, 500 calories ib hnub kom ua tau zoo. Txhawm rau tswj kev noj zaub mov zoo, 40-60% ntawm cov calories xav tau los ntawm cov carbohydrates. Txhawm rau ua kom yooj yim, cia peb xav tias koj xav kom muaj 50% ntawm koj cov calories los ntawm cov carbohydrates. Muab koj lub hom phiaj calories txhua hnub ntawm 1, 500 los ntawm 50% kom tau 750 calories ib hnub los ntawm carbohydrates. Tam sim no faib 750 calories ib hnub los ntawm 4 (raws li muaj 4 calories hauv txhua carb) kom tau 187.5 grams ntawm carbohydrates ib hnub. Tam sim no koj muaj koj cov caloric txhua hnub thiab cov khoom noj carbohydrates.
Kauj Ruam 2. Npaj phiaj xwm noj mov
Siv koj tus lej suav cov calories thiab carbohydrates hauv ib hnub, pib ua koj tus kheej txoj phiaj xwm noj mov. Siv daim ntawv qhia zaub mov noj ntawm pob khoom noj thiab USDA's Super Tracker (https://www.supertracker.usda.gov/default.aspx) txhawm rau pab koj txiav txim siab pes tsawg calories thiab carbohydrates hauv txhua yam khoom koj suav nrog hauv koj li phiaj xwm. Super Tracker kuj tseem yog cov cuab yeej online zoo los ua phiaj xwm, raws li cov lus qhia txog kev noj zaub mov zoo twb tau suav nrog.
Super Tracker tseem yuav ceeb toom koj tias kev tawm dag zog txhua hnub yog ib feem tseem ceeb ntawm kev ua neej nyob kom muaj kev noj qab haus huv
Kauj Ruam 3. Nco ntsoov suav nrog fiber ntau txhua hnub
Koj yuav tsum sim noj qee yam nrog tsawg kawg 5 grams fiber ntau thaum noj tshais, los pib koj hnub. Ib nrab ntawm cov nplej koj noj txhua hnub yuav tsum yog cov nplej tag nrho. Noj cov qhob cij uas muaj tsawg kawg 2 grams fiber ntau rau ib pluas noj (ib qho mov ci feem ntau yog 1 daim). Hloov tag nrho cov hmoov nplej rau hmoov dawb thaum ci. Ntxiv cov zaub tshiab lossis khov rau cov zaub mov zoo li kua zaub thiab kua ntsw. Ntxiv taum, taum pauv lossis lentils rau koj cov kua zaub lossis zaub xam lav.
- Ntxiv cov nplej nplej uas tsis tau ua tiav rau cov cereals txhawm rau ua kom muaj fiber ntau.
- Sim cov nplej xim av, mov qus, barley, nplej tag nrho nplej, thiab bulgur tsis zoo li cov "dawb".
- Thaum hloov tag nrho cov hmoov nplej rau cov hmoov dawb thaum ci qhob cij, koj yuav xav tau ntxiv cov poov xab lossis tso lub khob noom cookie nce ntxiv rau lub sijhawm ntev dua. Yog tias ci hmoov yog ib feem ntawm daim ntawv qhia, nce nws los ntawm 1 teaspoon rau txhua 3 khob ntawm cov hmoov nplej tag nrho.
- Txiv hmab txiv ntoo, txiv tsawb, txiv kab ntxwv, pears thiab txiv hmab txiv ntoo yog qhov chaw muaj fiber ntau thiab tuaj yeem noj tau yooj yim ua khoom noj txom ncauj.
- Ceev thiab txiv hmab txiv ntoo qhuav kuj muaj fiber ntau, tab sis qee cov txiv hmab txiv ntoo qhuav tuaj yeem ua rau muaj suab thaj ntau.
Kauj Ruam 4. Tsis txhob hnov qab suav nrog cov as -ham los ntawm cov dej haus
Txhua yam koj muab tso rau hauv koj lub qhov ncauj, txawm tias cov pos hniav, tuaj yeem pab txhawb rau koj cov calories txhua hnub. Dej haus, txawm li cas los xij, tej zaum yuav yog qhov tsis nco qab lossis tsis pom. Dej tsis muaj calorie ntau ntau, tab sis nws yog hais txog cov dej haus nkaus xwb koj tsis tas yuav txhawj txog. Thiab thaum kas fes lossis tshuaj yej ntawm lawv tus kheej yuav tsis muaj calories ntau, koj yuav tsum suav cov mis, cream lossis qab zib uas koj muab tso rau hauv. Feem ntau, haus dej qab zib yog qhov ua phem tshaj. Cov zaub mov tsis noj zaub mov, haus dej muaj zog, kua txiv thiab ntxiv qab zib hauv tshuaj yej thiab kas fes yuav ntxiv koj cov calories kom sai sai.
Nco ntsoov tias kua txiv hmab txiv ntoo tsis zoo ib yam li noj ib daig txiv hmab txiv ntoo. Kev noj cov calories tib yam ntawm cov kua txiv thiab cov txiv hmab txiv ntoo tsis tau txhais hais tias ob qho zaub mov no sib npaug. Hauv tag nrho cov txiv hmab txiv ntoo, muaj fiber ntau uas pab tswj hwm cov piam thaj hauv cov ntshav uas los nrog kev noj carbohydrates. Cov kua txiv muaj tsawg los tsis muaj fiber ua rau lawv nce ntshav qab zib. Xaiv tag nrho cov kua txiv
Lub tswv yim
- Txog cov ncauj lus kom ntxaws txog thaum cov tuam txhab tsim khoom noj tuaj yeem siv qee lo lus ntawm lawv daim ntawv lo (piv txwv li qis, pub dawb, txo qis, thiab lwm yam).
- Yog xav paub ntxaws ntxaws ntxaws txog yuav ua li cas thiaj nyeem tau daim ntawv qhia zaub mov ntawm cov khoom noj tau ntim, txheeb xyuas cov lus piav qhia ntawm FDA lub vev xaib ntawm no -
- Txhawm rau kom pom qhov ntau npaum li cas ntawm txhua pawg zaub mov yuav tsum suav nrog kev noj zaub mov zoo, mus ntsib USDA's Xaiv Kuv Cov Phaj lub vev xaib -
