Ndinga sarudza sei iyo Macronutrient Zvemukati meZvekudya Zvitsva?

Dzakawanda online dhatabhesi dzinogona kukubatsira iwe kutarisa carbs, protein, uye mafuta.

Mubvunzo: Ndiri pane keto dhayeti uye ndinoda kuziva kuti mangani mafuta uye mangani carbs uye macalorie chikafu chitsva chine. Ini ndingawane sei kuti macronutrient kuputsika kwechikafu chisina mavara ezvekudya?

Kuverenga macronutrients kazhinji hazvidi kuti uderedze uremu kana shanduko kune chikafu chine hutano. Nekudaro, zvinogona kubatsira kana uchitevera rakatarwa chirongwa senge keto chikafu.

Keto chikafu chakakora mumafuta, zvine mwero mumapuroteni, uye zvakaderera kwazvo muma carbs. Kunyangwe paine misiyano yakati wandei yechikafu ichi, iwe unowanzo kuve nekuparara kwemacronutrient kwe5% carbs, 20% protein, uye 75% mafuta ().

Nekutenda, pane nzira yakapusa yekuziva kuti mangani magiramu emafuta, mapuroteni, uye macarbs auri kudya.

Iyo Diabetic Exchange System idhatabhesi rakagadzirirwa vanhu vane chirwere cheshuga kuti vatevedze kudya kwavo kwecarb. Izvo zvinouya zvakare zvinobatsira kune avo vanofanirwa kuona macronutrient kuputsika kwechikafu chisina kugadzirwa chisingauyi nemazita ezvekudya - {textend} senyama, mazai, uye miriwo ine sitachi.

Kunyangwe chikafu chega chega chichava neakasiyana chaiwo macronutrient kuputsika, iyo dhatabhesi inoparadzanisa chikafu muzvikamu zvinotevera:

1. Dzungu / chingwa. Iyo starch / chingwa chikamu chinosanganisira carbs senge zviyo, starchy miriwo, pastas, uye chingwa. Izvi zvekudya zvinowanzoendesa magiramu gumi nemashanu e carbs, 2 gramu eprotein, uye kungo tarisa huwandu hwemafuta pakushanda.
2. Nyama. Ichi chikamu chakanyanya kuomarara, sezvo chinosanganisira huku, nyama tsvuku, uye chizi. Kucheka kwehuku kwakatetepa - {textend} senge zamu risina ganda - {textend} kazhinji ine 0 gramu e carbs, 7 gramu eprotein, uye 0-1 gramu (s) emafuta paunzi (28 gramu), asi ari pakati -mafuta ekucheka nyama senge steak ane 0 magiramu e carbs, 7 gramu eprotein, uye mashanu magiramu emafuta paunzi (28 gramu).
3. Muriwo. A 1/2 mukombe (78 gramu) yakabikwa kana 1 mukombe (72 gramu) yemiriwo isina-starchy miriwo inopa magiramu mashanu e carbs, 2 gramu eprotein, uye 0 magiramu emafuta.
4. Chibereko. 1/2 mukombe (90 gramu kana 119 ml) yemuchero mutsva kana muto wemichero, kana 1/4 mukombe (50 gramu) yemichero yakaomeswa, ine magiramu gumi nemashanu e carbs, 0 gramu eprotein, uye 0 magiramu emafuta.
5. Mukaka. Mukombe mumwe (237 ml) wemukaka wakazara unopa magiramu gumi nemaviri e carbs, 8 gramu eprotein, uye magiramu masere emafuta. Yese-mukaka zvigadzirwa zvakanakira keto chikafu sezvo ivo vari akakwirira mumafuta.
6. Mafuta. Mafuta uye chikafu chine mafuta senge makotapeya, nzungu, maoiri, uye bhotoro zvinounza anenge makumi mashanu emakori uye mashanu magiramu emafuta pakushanda.

Zvekutarisa, miriwo inodziya inogona kukwizwa - {textend} senge butternut squash uye mbatatisi - {textend} zvakaiswa pasi pechikamu che "starch / chingwa". Asina-starchy midzi miriwo uye squash yezhizha - {textend} senge matipipi uye zucchini, zvichiteerana - {textend} anokwana muchikamu che "muriwo"

chishandiso chinobatsira kuona chaiyo macronutrient zvemukati mezvakakosha chikafu.

Kuongorora kudyiwa kwako kwemafuta uye carbs ndiyo inonyanya kukosha chikamu chekudya kweketo. Kudzivisa chikafu chepamusoro-carb uye nekuwedzera mafuta ane hutano senge avocado, nut butters, coconut, uye maorivhi kuchikafu uye zvekudya zvekudya zvinogona kuona kuti uri kusvika kune yakakurudzirwa kudya kwemafuta. Nekudaro, izvi zvinogona kukubatsira iwe kubudirira nechikafu ichi.

Ramba uchifunga kuti zvishandiso izvi zvinoshandawo kune zvimwe zvekudya uye micronutrient ratios - {textend} kwete chete keto chikafu.

Jillian Kubala anonzi Akanyoreswa Dietitian anogara muWesthampton, NY. Jillian anobata dhigirii raTenzi mukudya zvinovaka muviri kubva kuStony Brook University Chikoro cheMishonga pamwe nedhigirii repayimire muhutano hwesainzi Kunze kwekunyorera Healthline Nutrition, anomhanyisa yakavanzika tsika inoenderana nekumabvazuva kumugumo kweLong Island, NY, kwaanobatsira vatengi vake kuwana hutano hwakakwana kuburikidza nekuchinja kwehutano uye mararamiro. Jillian anoita zvaanoparidza, achishandisa nguva yake yemahara achitarisira kupurazi rake diki rinosanganisira miriwo nemaruva mapindu uye boka rehuku. Tambanudzira kwaari kuburikidza naye webhusaiti kana pamusoro Instagram.