Jụọ Dọkịta Nri: Kedu ihe dị ka Carb?

Ndinaya

• Nyochaa maka

Ajụjụ: Onye ọkachamara n'ihe oriri m gwara m ka m belata nri carb, mana enwere m mgbagwoju anya maka ihe dị mkpa dị ka ọka na akwụkwọ nri bụ nri.

A: Mgbe ị na-amachibido carbohydrates gị, bido na nri nwere nnukwu carbohydrate na nri gị: nri nwere shuga agbakwunyere. Gbalịa rụọ ọrụ gị iji belata ọka na pasta, mgbe ahụ poteto na ọka, mgbe ahụ akwụkwọ nri starchy fọdụrụnụ.

Usoro mgbanwe sitere na American Diabetes Association na -achịkọta nri dị iche iche site na njiri mara nri. Dabere na ndepụta ha, ndị a bụ ọka:

• Wheat na ntụ ọka wheat dum
• Oatmeal
• Nri ọka
• Ọka agbara agba
• Osikapa agba aja aja
• Rye dum
• Barley zuru ezu
• osikapa ọhịa
• Buckwheat
• Millet
• Quinoa

Inine ndị a bụ starch:

• Parsnip
• Nduku
• Ugu
• Acorn skwọsh
• Skwọsh butternut
• Green peas
• Ọka

Ọ bụ ezie na otu nke abụọ a bụ ezigbo ntuziaka, ndị mejọrọ gị nke ukwuu-carb kachasị elu, eriri kacha nta, nri ngwa ngwa, akwụkwọ nri na-edozi ahụ-poteto na ọka. Ndị ọzọ nwere ike ịbụ starchy, mana ọdịnaya eriri ha na mmetụta ha na shuga ọbara dị mma maka gị. Dịka ọmụmaatụ, ugu nwere gram 20 nke carbohydrates n'otu iko, mana ọ nwekwara gram 7 nke eriri.

Skwọsh kwesịrị ịdị mma na nri gị, ọ gwụla ma ị na-agbalị igbochi carbohydrates gị nke ukwuu iji soro nri ketogenic (50g nke carbohydrates kwa ụbọchị). N'ọnọdụ ahụ, akwụkwọ nri dịka skwọsh butternut, peas, na skwọsh acorn ga -etinye gị oke oke carb gị ọsọ ọsọ. Ma nke ahụ ka na-ahapụ gị nnukwu akwụkwọ nri carbohydrate dị ala, gụnyere zukini, broccoli, spinach, kabeeji, celery, na asparagus ịkpọ aha ole na ole.

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