Rimwe rinowanikwa rinowirirana gramu imwe yemakrohydrates. Mune tafura yeKremlin kudya, kukosha kwema gramu zana ezvimwe zvigadzirwa mu "zvikwata zvinowanikwa" zvakatemwa.
Muchiitiko ichi, zvigadzirwa zvine nhamba yakakura yemakhahydrates zvinobva zvagamuchira chiyero chikuru chek, asi michina apo mahydrohydrates zviduku anowanikwa kubva kuhondo ye 0.5-1. Saka, nyama (yenguruve, nyama yemombe), inokonzera, hove uye masiki ane zvikamu gumi zvakasangana, nenyama yekuku uye mazai kubva ku 0 kusvika ku1. Mumimiriro inobva ku 2-3 mapato akasiyana-siyana (mumakango, rhubarb, letesi letsi) kusvika 14-16 (muzviyo, mbatata). Nezvibereko, zvakaderera zvakagadzirwa nemakrohydrates mumonimu - 3 cu, yakakwirira-mumazuva (68.5 maitiro anowanikwa). Zvigadzirwa zvekudya zvinewo zvakasiyana-siyana :. hutsika-mafuta-cottage cheese - 1,9 cu, mukaka wakagadziriswa nehuga - 56 madhora US asi muzviyo, chingwa, pasta uye masapire muwandu wemakhahydrates "kubva pachiyero": 50 cu. pa porridge, uye pane jecha re shuga kakatova 99,8!
Ngationei kuti tinganyatsoona sei makhahydrates muKremlin kudya.
Carbohydrate kuverenga maererano neKremlin kudya zvinoreruka. Kuti utange kutapudza uremu, iwe unoda kuunganidza madhora makumi mana pazuva! Iye zvino haufaniri kutamba kudya kwemazuva emangwanani uye masikati, kunyange kudya usiku, asi chinhu chikuru hachifaniri kupfuura nhamba yezvikwata zvinowanikwa! Iko kune muedzo: mazai ehuku ane 0.5 cu, uye 100 magamu ewaini tsvuku-imwe inowanikwa. Saka, iwe unogona kudya mazai maviri chete uye kunwa 3.9 maita ewaini. Unogona. Asi panzvimbo yekuderedza uremu, iwe uchava nematambudziko nechiropa. Muzvinhu zvose unoda kuziva chiyero uye kuchengeta pfungwa. Usadya kudya kwekisigiramu yemhuka kana hove, kudya chese kana maswisi, kunyange nehuwandu hwezvikwata zvinowanikwa izvi zvinogamuchirwa.
Tichaverenga kuti zvinokwanisika kudya pane makumi mana. Saka, 100 g yemakango - 3 ye, 100 g wevhu matate - 4 cu (imwe inogona kugadzira saladi nemafuta emichero - 0 cu), 2 macangwani - 16 cu, girasi ye kefir - 8 cu, apulo - 9 zvikamu zvekare. Zvose: 40 USD. Mukuwedzera, iwe unogona kudya chimedu chechizi kana nyama (zvose zviri muzero). Kudya kwakanaka kwazvo kwezuva, uye zviri nyore kuverenga.
Ichokwadi, hazvigoneki kusanganisira zvose zvekudya nekumwa mune imwe tafura. Hazvibviri kufanoona zvose. Mukuwedzera, mazita matsva ekugadzirwa anowanikwa mumusika zuva nezuva. Saka, zvakakosha kuti iwe udzidze mavara ezvigadzirwa zvaunoda kutenga zvakanyatsonaka. Iko kunofanirwa kuratidzirwa chikafu chekudya kwechibereko chacho, kureva: zvinyorwa zveproteines, mahydrohydrates, mafuta nemazana magiramu emugadzirwa.
Ko gorobhaidhini yakakodzera zvakadini maererano neKremlin kudya munyaya iyi?
Iwe, somuenzaniso, unoda kudya chishamiso chinogurt. Ngatitarisei zvakanyatsoratidzwa - inoratidza kuti zvinyorwa zvine mahydrohydrate pamagiramu 100 e yogurt ndeaya 16.1 g.A yogurt mupakiti ye 125 g.Naizvozvo, yogurt yako ine 20 gramu ema carbohydrate (cu). Ndakawana sei izvi? Yakagadzirwa zvakaenzana:
Muna 100 g ye yogurt - ine 16.1 g yemakhahydrates,
uye muna 125 g ye yoghurt - x g,
saka, x = 125 * 16.1 / 100 = 20.1.
(Funga-kana wakadya 2 mapepa e yogurt pazuva, saka chiyero chezuva nezuva chazadziswa).
Iye zvino, pamusana pemuenzaniso uyu, tinogona kuwana mazano akawanda, kuti zvakanaka sei kutarisa makhahydrates muzvigadzirwa zvakatengwa muchitoro. Kuremera kwechigadzirwa muhomwe yacho kunowedzera nehuwandu hwemagidhahydrates (pa100g yegadzirwa). Chigumisiro chacho chakaparadzaniswa ne100. Izvi ndizvo zvakagadzirwa nemakrobhohydrates mune iyi purasi.
Uyewo chirevo ichi chinogona kushandiswa apo unoda kuverenga kuti makidhihydrate akawanda ari mumatato iwe unodya. Tinotora data pamusoro pezvakagadzirwa nema carbohydrates kubva patafura yeKremlin kudya - 4 cu. Tinoyera tomato (kazhinji mashizha emuti anotora 100-150 gramu). Kuremera kwetamato edu 150 gramu. 4 kuwedzera ne 150 uye kugovana ne100, tinowana 6 cu
Kuverenga makhahydrates, inofanirawo kuyeukwa kuti kana uchibika, kudzvora kune zvishoma zvarasikirwa kwehydrohydrates. Ichokwadi kuti kutora makhahydrates muzvokudya zveKremlin kusvika kune milligram hazvina musoro, uye hazvina maturo. Rimwe kana maviri cu basa guru harifaniri kutamba. Chinhu chikuru ndechokuti tinyatsodzidza tafura yezvigadzirwa nemuenzaniso wekuti у.е. zvechigadzirwa chimwe nechimwe uye kuzviitira pachako urongwa hwezvokurambidzwa zvekudya zvaunorambidza kubva pane zvekudya zvako, uye kuburitsa kwezvokudya izvo iwe unofarira, and nenzira yakakodzera kutarisa kana kuverenga marubhaidhijiti asingafaniri kupfuura "muganhu mutsvuku" - 40 cu