Elinye iqela eliqhelekileyo lilingana negram yee-carbohydrate. Etafileni yokutya kwe-Kremlin, ukubaluleka kwe-100 gram yomthi nawuphi na umkhiqizo "kwiiyunithi eziqhelekileyo" kunqunywe.
Kule meko, iimveliso eziqukethe inani elikhulu le-carbohydrate ngokukhawuleza zithola inani elikhulu le-cu, ngelixa iimveliso apho i-carbohydrate encinci ifumaneka kumandla ka-0.5-1. Ngoko, inyama (ingulube, inyama yenkomo), i-offal, intlanzi kunye ne-sausages zineeyunithi eziqhelekileyo ezi-0, inyama yeenkukhu kunye namaqanda ukusuka kwi-0 ukuya kweyunithi. Kwiimifuno ezivela kwiiyunithi eziqhelekileyo ezingama-2-3 (kwiikomkom, i-rhubarb, i-lettuce yamagqabi) ukuya kwi-14-16 (kwimbombo, iitatate). Iintlobo, umxholo ophantsi kakhulu wee-carbohydrates kwi-lemon - i-3 cu, i-high-in dates (68.5 iiyunithi eziqhelekileyo). Iimveliso zamachiza nazo zininzi ezahlukeneyo. I-cottage cheese ephantsi-i-1,9 ikomityi, ubisi oluncibilikiweyo kunye noshukela - ama-dollar ase-US. Kodwa kwizityalo, isonka, i-pasta kunye neesekese inani le-carbohydrate "kwisikali": 50 iikhephe. kwi-porridge, kunye nesihlabathi soshukela kakade i-99,8!
Makhe sibone indlela yokuqwalasela ngokuchanekileyo i-carbohydrate yokutya kwe-Kremlin.
I-carbohydrate yokubala ngokwe-Kremlin yokutya ilula. Ukuze uqale ukulahlekelwa isisindo, kufuneka uqokelele malunga ne-$ 40 ngosuku! Ngoku akudingeki ukuba weqe isidlo sakusasa kunye nesidlo sasemini, uze udle ebusuku, kodwa into ephambili ayikukufikelela kwinani lamagumbi aqhelekileyo! Kukhona isilingo: inkukhu yenkukhu iqukethe i-0.5 cu, kunye ne-100 amagremu ewayini ebomvu-enye iyunithi eqhelekileyo. Ngoko ke, ungadla amaqanda amabini nje kuphela kwaye usela 3.9 ilitha yewayini. Unako. Kodwa endaweni yokulahlekelwa ubunzima, uya kuba neengxaki ngesibindi. Kuyo yonke into kufuneka ukwazi umlinganiselo kwaye ugcine ingqiqo. Ungadli ngesidlo seekhilogram yenyama okanye intlanzi, udla ushizi okanye i-sausage, nangona inani leendidi eziqhelekileyo liyamkeleka.
Siza kubala ukuba kunokwenzeka ukutya kwiiyunithi ezingama-40 eziqhelekileyo. Ngoko, i-100 g yamakhukhamba - 3 nina, i-100 g yeetatayi zomhlaba - 4 cu (enye inokwenza isaladi kunye neoli ye-vegetable - 0 cu), ii-oranges ezi-16, iiglasi ze-kefir-8 cu, i-apple units 9 eziqhelekileyo. Iyonke: 40 USD. Ukongezelela, usenokutya isiqwenga seshizi okanye inyama (zonke ziyi-zeros). Ukutya okulungileyo kakhulu ngosuku, kwaye kulula ukubala.
Ngokuqinisekileyo, akunakwenzeka ukuquka zonke ukutya kunye neziphuzo kwitafile enye. Akunakwenzeka ukubona konke. Ukongezelela, amagama amitsha emveliso avela kwimarike yonke imihla. Ngoko ke, kuyimfuneko ukuba ufunde iilebula zeemveliso ozimisele ukuzithenga ngokucokisekileyo. Kufuneka kuboniswe ixabiso lentlawulo yemveliso, oko kukuthi: umxholo weeprotheni, i-carbohydrates, amafutha ngamagremu ayikhulu emveliso.
Iimpawu ze-carbohydrate ngokuchanekileyo ngokubhekiselele ekudleni kwe-Kremlin kule meko?
Wena, umzekelo, ufuna ukutya i-yogurt yommangaliso. Makhe sijonge ngokubhekiselele kule ilebula - ibonisa ukuba umxholo we-carbohydrate ngomlinganiselo we-100 grams we-yogurt ngowama-16.1 g. I-yogurt kwiphakethe ye-125 g. Ngenxa yoko, i-yogurt yakho iqule i-20 gram ye-carbohydrates (cu). Ndakufumana njani oku? Yenza umlinganiselo:
Kwi-100 g ye-yogurt - iqulethe i-16.1 g ye-carbohydrates,
kunye nama-125 g we-yoghurt - x g,
ke, x = 125 * 16.1 / 100 = 20.1.
(Cinga - ukuba udla iipakethe ezimbini zegour ngosuku, ufikelelo lomhla luzaliseka).
Ngoku, ngokusekelwe kulo mzekelo, sinokufumana ifomula eqhelekileyo, indlela efanelekileyo yokuqwalasela i-carbohydrates kwimveliso ethengwe kwivenkile. Ubunzima bemveliso kwiphakheji yanda ngexabiso le-carbohydrates (nganye kwi-100g yemveliso). Isiphumo sihlukaniswe ngama-100. Oku kungumxholo we-carbohydrate kule nkqubo.
Kwakhona le ndlela ingasetyenziswa xa kufuneka ubale ukuba i-carbohydrate ingakanani kwi-tomato oyidlayo. Sithatha idatha kwi-carbohydrates etafile ye-Kremlin yokutya-4 cu. Silinganisela i-tomato (ngokuqhelekileyo isiqhamo sesantya sithatha i-100-150 amagremu). Ubunzima bentamatayi ngu-150 grams. 4 phinda ngo-150 kwaye uhlule ngo-100, sithole i-6 cu
Ukubala i-carbohydrate, kufuneka kukhunjulwe ukuba xa ukupheka, ukusika kukho ilahleko ezincinane ze-carbohydrate. Kakade, ukuthatha i-carbohydrates kwi-Kremlin yokutya kwi-milligram ayiyiyo into, kwaye ayikho into. Enye okanye ezimbini indima enkulu ayiyi kudlala. Into ephambili kukufunda ngokuthe ngcembe itafile yeemveliso kunye nokubonisa i-у.е. nganye yemveliso kwaye zenzele uluhlu lwezinto ezingavumelekanga ukuba ungabandakanyi ekudleni kwakho, kunye ne-assortment yalezo zokutya ozikhethayo, kwaye ngokuchanekileyo ukuqwalasela okanye ukubala i-carbohydrates engadlulanga "umda obomvu" - 40 inkomfa