Mụta ihe oriri na-agụkarị ndị nwere mkpụrụ osisi na-agụ dịka otu mgbanwe
Nri oriri nwere ike inyere gị aka ịhazi nri gị - na ịhazi nri gị dị mkpa mgbe ị na- arịa ọrịa shuga . Isiokwu a na-elekwasị anya kpọmkwem na mmekọrịta nke carbohydrate.
Mgbe ị na-eji usoro mgbanwe iji nyochaa uru gị carbohydrate , 1 ngwongwo carbohydrate yiri 15 grams nke carbohydrate. Ụzọ ọzọ ị ga-esi na- eme atụmatụ nri ịrịa ọrịa shuga , ịkọcha mkpụrụ carbohydrate, ị gụọ akwụkwọ nri iji hụ ọnụ ọgụgụ grams nke carbohydrate kwa na-eje ozi. Mata na ị nwere ike ị gbakọọ ngwongwo carbohydrate mgbe niile maka nri site kewaa otu grams nke carbohydrates site na 15.
Ihe oriri nke nwere carbohydrates gụnyere agụ nri, dịka achịcha na onyinye, mkpụrụ osisi, mmiri ara ehi na mmiri ara ehi, nri nri na ọtụtụ desserts.
Ọ bụrụ na ịnweghị ndepụta mgbanwe dịka aka, ọ nwere ike isi ike ịmara ma ole nri hà nhata 1. Ndepụta a na-enye nkọwa dịgasị iche iche nke ụdị nri dị iche iche nke na-agụnye nkwarụ carbohydrate na ihe ụdị ịdị arọ dị ka nri dị iche iche. Ọ bụrụ na ị na-ahọrọ ịhazi nri gị site na ndepụta ndepụta ọrịa shuga ị nwere ike ịchọta ọtụtụ ihe onwunwe n nline .
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StarchesStarches na-ezo aka na nri ndị siri ike, gụnyere nri na pasta, ọka ndị ọzọ, starchy vegetables, agwa na mkpo ndị ọzọ. Ọ pụkwara ịnye ụfọdụ nri nri nri, dị ka ndị na-emepụta ihe na ndị na-agba agba. Ndepụta a na-agwa gị ihe a na-ewere iji ihe oriri ọ bụla dị ka mgbanwe starch:
Achịcha - 1 slice (1 ounce)
Cereals (oyi, unsweetened) - 3/4 cup
Riz, aja aja ma ọ bụ ọcha (esie ya) - 1/3 iko
Pasta (esie ya) - 1/2 iko
Agwa na lentil (esie ya) - 1/2 iko
Poteto - 3 oz.
Ọka - 1/2 iko
Pretzels - 3/4 ounce
Popcorn - 3 iko
Oatmeal (esie ya) - 1/2 iko
Achịcha ọka wit - 3/4 ounce
Nri agwa - 1/3 iko
Ugbo ala mmiri - 1 cup
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MkpụrụMkpụrụ nwere ihe ndị dị ndụ na ya, ya mere ọ bụ isi iyi nke carbohydrate nke ịkwesịrị itinye n'ime atụmatụ nri ịrịa ọrịa shuga. Mgbe ị na-ahọrọ mkpụrụ, mara nke ọma. Otutu nkpuru adighi obere ... choputa obere apple na obere oroma iji nweta echiche di nma banyere ihe obere mkpuru osisi di. Nke a bụ ụdị nha mkpụrụ dị iche iche nke na-atụle otu mgbanwe carbohydrate:
Apple, banana, oroma, nectarine - 1 obere
Peach - 1 ọkara
Mkpụrụ vaịn - 1/2
Tomato - 1 cup
Melon - 1 cup ma ọ bụ 1/3 5 "ike
Ihe ọṅụṅụ, unsweetened - 1/2 iko
Mịrị vaịn - 2 tablespoons
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Mmiri ara ehiNri na-eme ka a na-akpọ lactose. N'ihi nke ahụ, a ghaghị ịghazi ihe ndị dị n'ime mmiri n'ime atụmatụ nri gị dị ka carbohydrates. A na-ewere ọrụ ndị a na-eme maka mmiri ara ehi dị ka mgbanwe:
Mmiri ara ehi - 1 cup
Yogurt, ala, nonfat - 3/4 iko
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DessertsKa echefula ihe oriri! Ị nwere ike ịme ha n'usoro nri gị ma ọ bụrụhaala na ị na-atụba ha n'ime. Lee nnukwu nha maka ụdị nri dị iche iche na ọnụọgụ carbohydrate na abụba ọ bụla bara uru:
Kuki - 2 obere (1 carbohydrate; 1 abụba)
Ice cream - 1/2 cup (1 carbohydrate; 2 abụba)
Pudding, enweghị shuga na mmiri ara ehi na-abụchaghị abụba - 1/2 cup (1 carbohydrate)
Brownie - 2 "square 1 carbohydrate; 1 abụba)
Pumpkin pie - 1 / 8th achịcha (1 carbohydrate; 2 abụba)
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Isi iheNchịkọta Ndepụta nri. Weghachiri na May 7, 2009, site na National Heart, Lung and Blood Institute - Obesity Education Initiative http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/fd_exch.htm#1
Kulkarni, Karmeen D., MS, RD, BC-ADM, CDE (2005). Carbohydrate na-agụta: Otu Nhazi Atụmatụ Nri Maka Ndị Na-arịa Ọrịa shuga. Weghachiri na May 7, 2009, site na Ọrịa Ọrịa Clinic http://clinical.diabetesjournals.org/cgi/content/full/23/3/120#TBL1