Yog tias koj tab tom noj zaub mov qis-carb zoo li Atkins lossis keto, koj mob siab txog qhov ntau ntawm cov carbohydrates uas koj tau siv, tshwj xeeb yog cov carbohydrates. Ntau qhov kev noj zaub mov zoo tsom mus rau taug qab cov carbohydrates tsis yog tag nrho cov carbohydrates vim tias lawv cuam tshuam li cas rau cov ntshav qab zib. Cov mis los xam cov carbohydrates hauv lub cev yog qhov yooj yim: rho tawm cov zaub mov muaj fiber ntau thiab cawv qab zib-uas muaj qhov cuam tshuam tsawg kawg ntawm cov ntshav qab zib-los ntawm tag nrho cov carbohydrates. Nws yooj yim txaus, yog tias koj paub saib qhov twg! Los ntawm kev kawm yuav ua li cas nyeem cov ntawv qhia khoom noj khoom haus thiab ua koj li kev tshawb fawb, koj tuaj yeem yooj yim pib taug qab koj cov carbohydrates.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Nyeem Ntawv Qhia Khoom Noj
Kauj Ruam 1. Nrhiav tag nrho cov carbohydrates ntawm daim ntawv lo khoom noj khoom haus
Carbs muab lub zog thiab, thaum noj hauv qhov nruab nrab, tuaj yeem yog ib feem ntawm kev noj zaub mov zoo.
- Cov khw yuav khoom thiab dej haus feem ntau yuav tsum muaj daim ntawv lo uas teev cov khoom xyaw, cov ntsiab lus noj haus, thiab cov ntaub ntawv qhia txog kev noj qab haus huv.
- Feem ntau, tag nrho cov carbohydrates yuav pom ua lub taub hau siab hauv qab cov ntsiab lus sodium.
Kauj Ruam 2. Tshem cov zaub mov muaj fiber ntau los ntawm cov carbohydrates tag nrho
Yog tias koj noj cov khoom uas muaj 26 grams (0.92 oz) ntawm tag nrho cov carbohydrates thiab 5 grams (0.18 oz) ntawm cov zaub mov muaj fiber ntau, koj yuav tsum rho 5 tawm ntawm 26, tso koj tseg 21 grams (0.74 oz) (26 - 5 = 21).
- Cov zaub mov muaj fiber ntau yuav tsum yooj yim nyob hauv qab tag nrho cov carbohydrates ntawm daim ntawv lo khoom noj khoom haus.
- Tsis zoo li cov carbohydrates, koj lub cev tsis tuaj yeem tawg, nqus tau, lossis siv fiber ntau rau lub zog.
- Cov kws tshaj lij kev noj zaub mov pom zoo kom noj cov zaub mov muaj fiber ntau txhawm rau txo qhov quav, tswj lub cev hnyav, thiab txo koj txoj kev pheej hmoo mob plawv, ntshav qab zib, thiab qee yam mob qog noj ntshav.
Kauj Ruam 3. Txiav cov piam thaj cawv los ntawm tag nrho cov carbohydrates
Yog tias yam khoom los ntawm qhov piv txwv yav dhau los muaj 10 grams (0.35 oz) qab zib cawv, koj yuav tsum rho tawm 10 los ntawm 21, ua rau koj muaj 11 grams (0.39 oz) (21 - 10 = 11).
- Yog tias koj cov zaub mov lossis dej haus muaj suab thaj cawv, nws yuav muab teev rau ntawm daim ntawv qhia zaub mov hauv qab cov zaub mov muaj fiber ntau.
- Cov cawv qab zib yog cov qab zib uas tsis cuam tshuam nrog kev hlawv roj. Zoo li cov zaub mov muaj fiber ntau, lawv tsis tau nqus tag nrho los ntawm koj lub plab thaum noj.
- Qab zib cawv tsis zoo ib yam li suab thaj. Yog tias daim ntawv qhia zaub mov tsuas yog sau cov suab thaj, tsis txhob rho tawm los ntawm tag nrho cov carbohydrates.
Kauj Ruam 4. Sau tag nrho cov net carb
Thaum koj tau siv cov qauv los rho tawm cov zaub mov muaj fiber ntau thiab cawv qab zib los ntawm tag nrho cov carbohydrates, koj tau txiav txim siab nqa cov carbohydrates rau cov zaub mov lossis dej haus.
Nov yog tag nrho cov piv txwv rau qhov piv txwv yav dhau los: Tag nrho cov carbohydrates (26 grams) - cov zaub mov muaj fiber ntau (5 grams) - dej qab zib cawv (10 grams) = net carbohydrates (11 grams)
Kauj Ruam 5. Kho cov net carb tag nrho raws li koj tus kheej qhov loj me
Cov naj npawb ntawm cov ntawv qhia zaub mov noj yog raws qhov kwv yees li qhov ua haujlwm. Nws yog ib qho tseem ceeb los sib piv cov nyiaj no txhawm rau xam cov carbs kom raug.
Yog tias koj noj ob yam ntawm cov khoom hauv qhov ua piv txwv dhau los, tom qab ntawd koj yuav xav tau ob npaug ntawm cov carbohydrates (11 x 2 = 22)
Kauj Ruam 6. Txheeb ob daim ntawv qhia khoom noj khoom haus uas muab cov ntaub ntawv qhia txog carb
Vim tias FDA tsis tswj hwm cov carbohydrates qis, nws yog qhov ntse los ua koj tus lej suav tsis txhob cia siab rau "qis net carbohydrates" thov.
Qee cov ntawv qhia zaub mov tseem yuav sau "cuam tshuam" lossis "nquag" carbs nrog rau tag nrho cov carbohydrates. Zoo li nrog cov carbohydrates hauv net, tsis muaj txoj cai rau cov hom carbohydrates no. Ua raws li cov mis thaum taug qab nqa cov carbohydrates
Txoj Kev 2 ntawm 2: Ua Koj Tus Kheej Kev Tshawb Fawb
Kauj Ruam 1. Sim tawm hauv online cov txee carb
Tsis yog txhua yam koj noj thiab haus yuav los nrog daim ntawv qhia khoom noj khoom haus; qhov ntawd yog qhov chaw suav cov carb nkag los. Qhov ib txwm muab los ntawm Atkins teev cov carbohydrates hauv net rau ntau yam zaub mov thiab dej haus, los ntawm cov khoom koj tuaj yeem yuav tom khw muag khoom noj mus rau cov zaub mov ntawm cov khw noj mov.
Qhov zoo ntawm kev siv lub txee carb yog tias koj tuaj yeem hla qhov kev suav. Cov carbs nqa tau muab yam tsis muaj kev ntxiv lossis rho tawm xav tau
Kauj Ruam 2. Rub tawm daim ntawv thov txhawm rau saib cov khoom noj carbohydrates thaum mus
Ntau lub apps tam sim no suav nrog cov ntaub ntawv tshawb nrhiav uas koj tuaj yeem nkag los ntawm koj lub xov tooj ntawm tes.
Carb Manager app (https://www.carbmanager.com), piv txwv li, suav cov carbohydrates suav rau ntau dua ib lab cov khoom lag luam, ntxiv rau cov zaub mov qis-carb thiab cov phiaj xwm noj mov
Kauj Ruam 3. Khaws cov net carbohydrates hauv txhua cov zaub mov uas koj noj tas li
Tsim koj tus kheej cov ntaub ntawv ntiag tug ntawm net carb tag nrho. Koj tuaj yeem khaws qhov no hauv phau ntawv sau, hauv koj lub xov tooj, lossis hauv koj lub computer.
- Kev vam khom ntawm koj tus kheej cov khoom siv carb suav tuaj yeem ua rau nws nrawm thiab yooj yim rau taug qab koj cov khoom noj carbohydrates txhua hnub.
- Yog tias koj nyiam ua noj tom tsev, tshawb hauv online rau cov zaub mov txawv uas tau tsim los rau tib neeg ntawm kev noj zaub mov qis-carb zoo li Atkins thiab keto.
Lub tswv yim
- Ua daim ntawv yuav khoom ua ntej koj mus rau tom khw muag khoom. Qhov no tuaj yeem pab koj lo rau kev yuav cov khoom lag luam nrog suav cov carb qis.
- Yog tias koj yuav mus noj mov tom tsev noj mov, xyuas seb puas muaj cov ntawv qhia zaub mov online. Txoj hauv kev no koj tuaj yeem sau tseg cov carbohydrates hauv qab ntawm yam koj xav sim ua ntej.
- Tau txais kev txhawb siab los ntawm lwm tus. Calorie taug qab cov apps zoo li MyFitnessPal (https://www.myfitnesspal.com) feem ntau cia cov neeg siv qhia lawv cov kev paub thiab kev nce qib nrog lawv cov phooj ywg.
