Iyunithi eyodwa ejwayelekile ilingana negramu eyodwa yama-carbohydrate. Etafuleni lokudla kwe-Kremlin, ukubaluleka kwamagremu angu-100 kwanoma imuphi umkhiqizo "ezinyunithi ezivamile" kunqunywa.
Kulesi simo, imikhiqizo equkethe inani elikhulu lama-carbohydrate ngokushesha lithola inani elikhulu, kanti imikhiqizo lapho kuncane khona ama-carbohydrate atholakala emandleni e-0.5-1 amayunithi avamile. Ngakho-ke, inyama (ingulube, inyama yenkomo), i-offal, inhlanzi nama-sausage ine-0 amayunithi avamile, inyama yezinkukhu namaqanda kusuka ku-0 kuya ku-1 iyunithi evamile. Emifinini esuka emaqenjini angama-2-3 avamile (ukhukhamba, rhubarb, ulethisi weqabunga) kuya ku-14-16 (kummbila, amazambane). Ngezithelo, okuqukethwe okuphansi kakhulu kwe-carbohydrate kulamula - 3 cu, ephakeme kakhulu - ezinsukwini (ama-68.5 amayunithi avamile). Imikhiqizo yobisi ibuye ibe nobubanzi obubanzi :. i-cottage cheese enamafutha aphansi - i-1,9 cu, ubisi oluncibilikisiwe noshukela - ama-dollar ayi-US US. Kodwa ku okusanhlamvu, isinkwa, i-pasta namaswidi ama-carbohydrates "aphuma esikalini": 50 cu. e-porridge, nasesihlabathini soshukela kakade kakade 99,8!
Ake sibone indlela yokucubungula kahle ama-carbohydrates we-Kremlin yokudla.
I-carbohydrate yokubala ngokusho kokudla kwe-Kremlin ilula kakhulu. Ukuze uqale ukulahlekelwa isisindo, udinga ukuqoqa cishe u-$ 40 ngosuku! Manje awudingi ukweqa ibhulakufesi nesidlo sasemini, ngisho udle ebusuku, kodwa into esemqoka akumele ifike enombolweni yamayunithi avamile! Kukhona isilingo: iqanda lezinkukhu liqukethe u-0.5 cu, nama-gramu ayi-100 ewayini elibomvu-eyodwa iyunithi evamile. Ngakho-ke, ungadla amaqanda amabili kuphela futhi uphuze ama-3.9 amalitha ewayini. Ungakwazi. Kodwa esikhundleni sokulahlekelwa isisindo, uzoba nezinkinga ngesibindi. Kuzo zonke izinto udinga ukwazi isilinganiso futhi uqaphele ukuqonda. Ungadli ukudla okungama kilogram yezinyama noma inhlanzi, udle ushizi noma ama-sausage, nakuba inani lamayunithi avamile lamukelekile.
Sizobala ukuthi kungenzeka ukuba sidle ezingxenyeni ezingama-40 ezivamile. Ngakho-ke, 100 g yamakhukhamba - 3, 100 g wezamatamatisi omhlabathi - 4 cu (umuntu angenza isaladi ngamafutha omquba - 0 cu), ama-oranges amabili - i-16 cu, ingilazi ye-kefir - 8 cu, i-aple - 9 amayunithi avamile. Ingqikithi: 40 USD. Ngaphezu kwalokho, usengadla ucezu noma inyama (konke kusezintweni). Ukudla okuhle kakhulu ngosuku, futhi kulula ukubala.
Yiqiniso, akunakwenzeka ukufaka konke ukudla nokuphuza kuthebula elilodwa. Akunakwenzeka ukubonelela konke. Ngaphezu kwalokho, amagama amasha womkhiqizo avela emakethe nsuku zonke. Ngakho-ke, kubaluleke kakhulu ukuthi ufunde amalebula wemikhiqizo ohlose ukuyithenga ngokucophelela. Kumele kuboniswe ukubaluleka komsoco womkhiqizo, okungukuthi: okuqukethwe kwamaprotheni, ama-carbohydrate, amafutha amagremu angamakhulu omkhiqizo.
Kanjani ama-carbohydrate ngendlela efanele ngokudla kwe-Kremlin kulokhu?
Wena, isibonelo, ufuna ukudla i-yogurt yesimangaliso. Ake sibheke eduze lelebula - kubonisa ukuthi okuqukethwe kwe-carbohydrate ngamagremu angu-100 wegour kuyinto ngu-16.1 g. I-yogurt ephaketheni lika-125 g. Ngenxa yalokho, i-yogurt yakho iqukethe ama-gramu angu-20 we-carbohydrate (cu). Ngithole kanjani lokhu? Yenziwe inani:
Ku-100 g yogurt - iqukethe 16.1 g we-carbohydrates,
futhi ngo-125 g we-yoghurt - x g,
ngakho-ke, x = 125 * 16.1 / 100 = 20.1.
(Cabanga - uma udla amaphakethe amabili e-yogurt ngosuku, izinga lesuku zonke ligcwaliseka).
Manje, ngesisekelo salesi sibonelo, singathola ifomula ejwayelekile, indlela efanele ukucabangela ama-carbohydrate kwimikhiqizo ethengwe esitolo. Isisindo somkhiqizo ephaketheni sandezwe ngobuningi bama-carbohydrate (nge-100g yomkhiqizo ngamunye). Umphumela uhlukaniswe yi-100. Lokhu okuqukethwe kwe-carbohydrates kule phakheji.
Futhi le fomula ingasetshenziswa uma udinga ukubala ukuthi i-carbohydrate engakanani iqukethe utamatisi owudlayo. Sithatha idatha ekuqukethwe kwe-carbohydrates etafuleni lokudla kwe-Kremlin - 4 cu. Silinganisa utamatisi (ngokuvamile izithelo ezijwayelekile zidonsa amagremu angu-100-150). Isisindo samatamatisi ethu ayi-150 amagremu. 4 ukwandisa ngo-150 bese uhlukanisa ngo-100, sithola 6 cu
Ukubala ama-carbohydrate, kufanele kukhunjulwe nokuthi lapho upheka, ukusika kukhona ukulahlekelwa okuncane kwama-carbohydrate. Yiqiniso, ukuthatha ama-carbohydrate ekudleni kwe-Kremlin kuya kwi-milligram akuyiqiniso, futhi kungenalutho. One noma ezimbili cu indima enkulu ngeke idlale. Into eyinhloko ukutadisha ngokucophelela ithebula lemikhiqizo ngencazelo ye-у.е. komkhiqizo ngamunye futhi uzenzele uhlu lokudla okungavunyelwe ukuthi awukhipha ekudleni kwakho, nokudla okuhambisana nokudla kwalokhu okukhethayo, futhi ngokufanele ukucabangela noma ukubala ama-carbohydrate engadluli "umngcele obomvu" - 40 cu