Na-agụta carbohydrates

Ọtụtụ nri nwere carbohydrates (carbs), gụnyere:

• Mkpụrụ osisi na ihe ọ fruitụ fruitụ mkpụrụ osisi
• Mkpụrụ ọka, achịcha, pasta, na osikapa
• Mmiri ara ehi na ngwaahịa mmiri ara ehi, mmiri ara ehi soy
• Agwa, akụrụ, na lentil
• Akwụkwọ nri starch dị ka poteto na ọka
• Sweets dị ka kuki, swiiti, achicha, jam na jelii, mmanụ a ,ụ, na nri ndị ọzọ nwere sugar agbakwunyere
• Ihe oriri dị ka ibe na crackers

Ahụ gị na-emegharị carbohydrates ngwa ngwa ka ọ bụrụ shuga a na-akpọ glucose, nke bụ isi iyi nke ume gị .. Nke a na-ebuli shuga ọbara gị, ma ọ bụ ogo glucose ọbara.

Ọtụtụ nri ndị nwere carbohydrates na-edozi ahụ ma bụrụ akụkụ dị mkpa nke nri siri ike. Maka ọrịa shuga, ebumnuche abụghị igbochi carbohydrates na nri kpamkpam, mana iji hụ na ị naghị eri oke. Iri carbohydrates na-ahazi kwa ụbọchị nwere ike inye aka mee ka ọbara shuga dị n'ọbara gị dịrị otu ebe.

Ndị nwere ọrịa shuga nwere ike ijikwa shuga ọbara ha nke ọma ma ọ bụrụ na ha gụọ ole carbohydrates ha na-eri. Ndị na-arịa ọrịa shuga na-a insụ insulin nwere ike iji gụọ carb na-enyere ha aka ịchọpụta etu insulin chọrọ ha ga-esi rie nri.

Onye na-eri nri gị ma ọ bụ onye na-akuzi shuga ga-akuziri gị usoro akpọrọ “carb counting”.

Ahụ gị na-eme ka carbohydrates niile ghọọ ike. Enwere ụdị isi atọ dị mkpa:

• Sugar
• Nchịkọta
• Eriri

A na enweta shuga n’onwe ya na ụfọdụ ihe oriri ma tinyekwa ya na ndị ọzọ. Sugar pụtara na nri ndị a bara ọgaranya:

• Mkpụrụ osisi
• Mmiri ara ehi na ngwaahịa mmiri ara ehi

Ọtụtụ nri akpọrọ akpọrọ ma nụchaa anụ nwere sugar agbakwunyere:

• Swiiti
• Kuki, achịcha na achịcha dị iche iche
• Mgbe ọ bụla (na-abụghị nri) ihe ọ carbonụgularụ carbonated, dị ka soda
• Nnukwu syrups, dị ka nke a gbakwunye na mkpụrụ osisi mkpọ

A na - ahụkwa kpakpando n'ụzọ anụ ahụ n'ihe oriri. Ahụ gị na-eme ka ha ghọọ shuga mgbe i risịrị ha. Nri ndị a nwere ọtụtụ stachi. Ọtụtụ nwekwara eriri. Fiber bụ akụkụ nke nri anụ ahụ anaghị emebi. Ọ na - eme ka mgbaze belata, ọ na - enyere gị aka inwe afọ ojuju. Nri nwere stachi na fiber gunyere:

• Achịcha
• Ọka
• Nri, dị ka agwa na chickpeas
• Onyinye
• Osikapa
• Akwụkwọ nri starch, dị ka poteto

Foodsfọdụ nri, dị ka agwa jelii, nwere nanị carbohydrates. Ihe oriri ndị ọzọ, dịka protin anụmanụ (ụdị anụ, azụ na akwa) niile enweghị nri ndị na - enye ha.

Ọtụtụ nri, ọbụnadị akwụkwọ nri, nwere ụfọdụ carbohydrates. Ma ọtụtụ akwụkwọ ndụ akwụkwọ ndụ, akwụkwọ nri ndị na-abụghị starch dị oke ala na carbohydrates.

Imirikiti ndị okenye na-arịa ọrịa shuga ekwesịghị iri ihe karịrị gram carbohydrate 200 kwa ụbọchị. Ego a na-atụ aro maka ndị okenye bụ gram 135 kwa ụbọchị, mana onye ọ bụla kwesịrị inwe ebumnuche carbohydrate nke ha. Womenmụ nwanyị dị ime chọrọ carbohydrates dịkarịa ala 175 kwa ụbọchị.

Ihe oriri juru eju nwere aha nke na - agwa gị ole nri nwere carbohydrates. Ha tụrụ na gram. Nwere ike iji akara nri gụọ carbohydrates ị na-eri. Mgbe ị na-agụta carb, ịnye nri na-ejupụta otu nri nke nwere gram 15 nke carbohydrate. Ije ozi e depụtara na ngwugwu abụghị otu ihe ka 1 na-arụ ọrụ na-agụta carbohydrate. Dịka ọmụmaatụ, ọ bụrụ na otu nri otu nri nwere gram 30 nke carbohydrate, ngwugwu ahụ nwere nri 2 mgbe ị na-agụta carb.

Akwukwo nri a ga - ekwu ihe oke oru 1 bu na otutu nri dicha na ngwugwu. Ọ bụrụ na otu ibe ibe ya ekwuo na o nwere nri abụọ ma ị rie akpa ahụ dum, mgbe ahụ ị ga-achọ ịbawanye ozi aha njirimara site na 2. Dịka ọmụmaatụ, ka anyị kwuo akara na akpa nke ibe kwuru na o nwere 2 servings, 1 nri nke ibe na-enye gram 11 nke carbohydrate. Ọ bụrụ na ị na-eri akpa niile nke ibe, ị rie gram 22 nke carbohydrates.

Mgbe ụfọdụ akara ahụ ga-edepụta shuga, stachi, na fiber iche. Ngwakọta carbohydrate maka nri bụ mkpokọta nke ndị a. Jiri naanị ọnụ ọgụgụ a gụọ carbs gị.

Mgbe ị gụrụ carbs na nri ị na-esi, ị ga-atụle akụkụ nri mgbe ị sie ya. Dịka ọmụmaatụ, osikapa ọka sie ogologo nwere gram 15 nke carbohydrate kwa iko 1/3. Ọ bụrụ na ị rie otu iko esiri osikapa ogologo, ị ga-eri gram 45 nke carbohydrates, ma ọ bụ nri nri 3 carbohydrate.

Ndị a bụ ụfọdụ ihe atụ nke nri na nha nha nke nwere ihe dị ka gram 15 nke carbohydrate:

• Ọkara iko (107 grams) nke mkpụrụ mkpọ (na-enweghị ihe ọ juiceụ juiceụ ma ọ bụ sirop)
• Otu iko (109 grams) nke egusi ma ọ bụ mkpụrụ osisi
• Mkpụrụ osisi abụọ (gram 11) nke mkpụrụ osisi a mịrị amị
• Ọkara iko (gram 121) nke oatmeal esiri esi
• Otu ụzọ n'ụzọ atọ nke pasta esi nri (gram 44) (nwere ike ịdị iche na ọdịdị)
• Otu ụzọ n'ụzọ atọ (gram 67) nke osikapa ọka esiri esi
• Otu iko nke anọ (gram 51) nke osikapa ọka dị obere
• Ọkara iko (gram 88) agwa, agwa, ma ọ bụ ọka
• Otu iberi achịcha
• Iko atọ (gram 33) popcorn (popped)
• Otu iko (mililita 240) mmiri ara ehi ma ọ bụ mmiri ara ehi soy
• Nduku atọ (gram 84) nke osi ite esi

Gbakwunye Carbohydrates gị

Mkpokọta carbohydrates ị na-eri n'ụbọchị bụ nchikota carbohydrates n'ihe niile ị na-eri.

Mgbe ị na-amụ etu esi agụ carbs, jiri akwụkwọ osisi, mpempe akwụkwọ, ma ọ bụ ngwa ga-enyere gị aka ịmata ha. Ka oge na-aga, ọ ga-adị mfe ịkọ atụmatụ nke carbohydrates gị.

Mee atụmatụ ịhụ dọkịta na-edozi nri kwa ọnwa isii. Nke a ga - enyere gị aka ịme ka ị nweghachi ihe ọmụma banyere ịgụta carb. Dibia dibia nwere ike inyere gi aka ikpebi oke nri nri nke kabohaidret iri kwa ubochi, dabere na ihe ndi choro nke onwe gi na ihe ndi ozo. Onye na-eri nri nwekwara ike ịkwado otu esi ekesa ihe oriri gị kwa ụbọchị na nri gị na nri gị.

Carb na-agụta; Nri na-ejikwa carbohydrate; Ọrịa shuga; Carbohydgụkọta ọnụọgụ ọrịa shuga

• Mgbanwe carbohydrates

Ebe nrụọrụ weebụ American Diabetes Association. Nwee ọgụgụ isi na-agụta carb. www.diabetes.org/ erimeri/understanding-carbs/carb-counting. Nabata September 29, 2020.

Anderson SL, Trujillo JM. Pịnye ụdị ọrịa shuga abụọ. Na: McDermott MT, ed. Ihe nzuzo nzuzo. Nke 7. Philadelphia, PA: Elsevier; 2020: isi 4.

Dungan KM. Njikwa ụdị ọrịa shuga 2. Na: Jameson JL, De Groot LJ, de Kretser DM, et al, ndị ọzọ. Endocrinology: Okenye na Ọrịa edimụaka. Nke 7. Philadelphia, PA: Elsevier Saunders; 2016: isi 48.

• Carbohydrates
• Ọrịa shuga na ụmụaka na ụmụaka
• Ọrịa mamịrị