Yadda za a kirga raka'a gurasa a cikin jita-jita

Don ƙayyade adadin raka'a gurasa (XE) a cikin abinci, zaku iya amfani da teburin lissafi na musamman waɗanda ke nuna adadin samfurin (a cikin "spoons", "guda", gram), wanda ya ƙunshi 1 XE (ko 10-12 g na carbohydrates). Tebur yana ba da ƙarancin adadin bayanan, to idan kunshin yana da lakabin daga masana'anta wanda ke nuna ƙimar abinci mai mahimmanci, to don ƙarin ƙididdigar adadin adadin XE, kuna buƙatar bincika abubuwan da ke cikin carbohydrate a cikin 100 g na samfurin.

Misali, alamar fakiti na kukis ɗin juyo na nuna cewa 100 g ya ƙunshi 67 g na carbohydrates, kuma nauyin kayan fakiti shine 112 g kuma akwai guda 10 kawai a cikin kunshin. Don haka, don yin lissafin adadin carbohydrates a cikin dukkan kukis, kuna buƙatar 67 100x112 = 75 g, wanda ke nufin kusan 7 XE, to kuki 1 ya ƙunshi kusan 0.7 XE. Ta hanyar ka'ida ɗaya, ana iya yin lissafin adadin XE a cikin samfuran duka tare da alama.

Koyaya, yi hankali lokacin da kuka fara gwada samfurin. Masana'antun da ba a san su ba suna iya yin babban kuskure yayin nuna ƙimar samfurin, don haka idan kuna da shakku game da amincin bayanan da aka nuna, yana da kyau a yi amfani da ƙididdigar yawan bayanai daga tebur XE.

Bayanin da aka gabatar cikin kayan ba shawarwari na likita ba kuma ba zai iya maye gurbin ziyarar likita ba.

Lissafta da hannu

Don fahimtar asalin, dole ne a kalla sau da yawa don yin lissafi da hannu. Don yin wannan, kuna buƙatar takarda, alkalami, kalkuleta, kuma ba shakka ma'auni. Kalkuleta ba na tilas bane =)

Zan faɗi yanzunnan cewa maki 3 da 4 na iya tsallakewa idan zaku yi ƙididdigar yin la'akari da "weld".

1. Da farko dai, a hankali ku auna dukkan sinadaran. Kuma rubuta nauyinsu. Misali: zucchini (1343 gr) + qwai (200 gr) + gari (280 gr) + sukari mai girma (30 gr) = 1853 gr.

2. Mun lissafta jimlar mai, furotin, adadin kuzari kuma, ba shakka, carbohydrates.

3. Mun ƙayyade sau nawa jimillar nauyin tasa ta wuce gram 100 (anan za mu ƙididdige yawan BJU da adadin kuzari a kan gram 100 na tasa). Don yin wannan, raba jimlar nauyin tasa ta 100 kuma rubuta wannan lambar.

Misali: 1853 g / 100 = 18.53

4. Na gaba, raba sunadarai, mai, adadin kuzari da carbohydrates ta ƙimar sakamako.

Misali:

Protein a kowace 100 g na abinci = 62.3 / 18.53 = 3.4

Fat a cikin 100 g na abinci = 29.55 / 18.53 = 1.6

Carbohydrates a cikin 100 na abinci = 315.41 / 18.53 = 17 (1.7 XE)

Kalori a kowace 100 g na abinci = 1771.18 / 18.53 = 95.6

Yanzu muna da tebur akan kalori da BZHU a kowace gram 100 na samfurin da ba'a gama ba.

5. A duk lokacin kulawa da zafi yayin dafa abinci, samfuran za su tafasa, tafasa ko ƙafe, a zahiri - rasa ruwa. Hakanan dole ne a la'akari dashi. Bayan dafa abinci, auna abinci duka kuma maimaita aiwatar da yin ƙididdigar BJU (sakin layi na 3 da 4), wanda muka rigaya mun sani: mun rarraba nauyin kwanar da aka gama ta 100, sannan kuma ku raba ta wannan lambar kariya, fats, carbohydrates da adadin kuzari.

Misali:

Jimlar nauyin kwakwalwar da aka gama 1300 g / 100 = 13

Protein a kowace 100 g na abinci = 62.3 / 13 = 4.8

Fat a cikin 100 g na abinci = 29.55 / 13 = 2.3

Carbohydrates a cikin 100 na abinci = 315.41 / 13 = 24.3 (2.4 XE)

Kalori a kowace 100 g na abinci = 1771.18 / 13 = 136.2

Kamar yadda kake gani, taro na BZHU cikin kayan da aka gama ya ƙoshi sosai fiye da dafa abinci. Kada ku manta game da shi, saboda zai shafi zaɓi na adadin insulin da sugar mu.

Da kyau, to komai yana da sauki - mu auna yanki kuma muka dogara dashi akan adadin carbohydrates.

Misali: 50 grams na pancakes = 1.2 XE ko giram 12 na karas.

A kallon farko da alama yana da wahala, amma kuyi imani da ni, ya cancanci yin lissafin abinci da yawa, samun hannu a ciki, zai ɗauki ɗan lokaci kaɗan don ƙididdige XE.

A matsayin mataimaka don kirga BJU da adadin kuzari, Ina amfani da aikace-aikacen hannu dayawa:

Fatsecret - Calorie kirgawa App. Ina amfani dashi don ƙididdigar sauri, a nan, a ganina, an tattara tushe mafi girma na samfuri

Ciwon sukari: M - Kyakkyawan shiri don na'urorin tafi-da-gidanka, tare da haɗin kai akan kwamfuta don mutanen da ke fama da ciwon sukari. Hakanan yana da tushen kayan masarufi.

Masu lissafin Abinci

Akwai wata hanyar da ba za ta dame tare da ɓarna na jita-jita ba: zaku iya amfani da kalkuleta ta musamman na jita-jita da aka shirya. Shi da kansa zai lissafa adadin gram XE 100 ɗin da kuka shirya: kawai ku auna samfurori kuma ku ƙara su cikin lissafin.

Wasu 'yan lissafi suna da aiki mai kyau na lissafin kayan abinci “dafa abinci”.

Ina amfani da lissafin layi akan shirye-shiryen abinci Diets.ru.

Duk da haka ingantaccen kalkuleta a kan albarkatun Beregifiguru.rf

Shawara don taimakawa rayuwa sauki

1. Ba tare da kaya masu nauyi ba, lissafin guraben abinci ba zai zama daidai ba. A cikin dafa abinci, kowane mai ciwon sukari (kuma da kyau a cikin jakarsa) yakamata ya sami sikeli don auna samfuran.

2. Muke rikodin ruwa koyaushe. Ya ƙunshi carbohydrates, amma yana ba da nauyi / girma zuwa tasa kuma yana shafar adadin XE. Misali a kasa:

3. Fara littafin girke girkewarka inda zaku rubuta girke girke. Wannan zai sauƙaƙa rayuwa kuma ya tsare ku daga ƙarin matsaloli tare da rikicewar abubuwan carbohydrates. Amma akwai debewa - dole ne ku bi girke-girke.

4. Tuni an ƙididdige shirye-shiryen abinci waɗanda aka riga aka ƙaddamar dasu a cikin aikace-aikacen hannu na musamman, wanda zaka iya nemo su kuma shigar da nauyin rabo. Sannan shirin da kansa zai lissafa adadin kuzari, sunadarai, kitse da carbohydrates, kuma kawai kuna jin daɗin abincin.

Zai iya ɗauka ga wasu cewa ba shi yiwuwa a yi rayuwa irin wannan: koyaushe ƙidaya da ƙidaya wani abu. Kuma na yi imani cewa yana gare mu, masu ciwon sukari, kawai don amfanin. Bayan duk wannan, kwakwalwarmu tana aiki koyaushe, wanda ke nufin cewa hauka ba mummunan abu bane a gare mu! =)

Murmushi mafi sau da yawa, abokai! Kuma kyawawan sugars a gare ku!

Instagram game da rayuwa tare da ciwon sukariDia_status

Menene XE

Gurasar abinci, ko XE - wani nau'in "ƙuƙun cokali" ne, wanda zaku iya ƙididdige adadin carbohydrates a abinci. Don sauƙaƙe, XE yana nuna yawan glucose a cikin samfurin. Breadungiyar gurasa 1 daidai take da g 12 na guludi mai tsabta. Mutane da yawa suna mamakin yadda ƙungiyar burodi da kuma glycemic index (GI) suka bambanta.

Idan XE shine abubuwan da ke cikin glucose a cikin samfurin, to GI kashi ne na kashi wanda ke nuna rashi yawan glucose a cikin jini daga ciki.

Wasu lokuta ana kiran wannan lakabi "carbohydrate" ko "sitaci". Sunan "gurasa" an gyara shi saboda gaskiyar cewa ɗayan "tubali" mai nauyin 25 g yana da rukunin gurasa 1. Ilimin raka'a gurasa yana ba ku damar auna abinci kowane lokaci.

Yadda ake lissafin XE

Ana buƙatar ƙididdigar XE da farko ga waɗanda suke karɓar insulin, mafi yawan lokuta waɗannan mutane ne masu fama da ciwon sukari na 1. Kuna iya ƙididdige adadin gurasar burodin akan kanku, don wannan kuna buƙatar sikeli da kalkaleta:

1. auna nauyi da samfurin a kan sikelin,
2. karanta a kan fakiti ko duba a cikin tebur yawan adadin carbohydrates da ke cikin wannan samfurin ta 100 g,
3. ninka nauyin samfurin ta adadin carbohydrates, sannan raba kashi 100,
4. raba darajar carbohydrates zuwa 12 don abinci tare da fiber (hatsi, kayan gasa, da sauransu), ta 10 don abinci mai ɗauke da sukari mai tsabta (jam, jam, zuma),
5. kara da aka samu XE na dukkan kayayyakin,
6. auna nauyi da tasa
7. raba jimlar XE ta jimlar nauyi kuma ku ninka ta 100.

Irin wannan algorithm zai haifar da darajar XE na farantin da aka gama na 100 g. Da farko dubawa, yana iya zama kamar makircin yana da wahala sosai. Bari mu dauki misali, bari muce ka yanke shawarar dafa charlotte:

• qwai sunyi nauyi 200 g, carbohydrates 0, XE ba komai bane,
• 23auki 230 g na sukari, gaba ɗaya ya ƙunshi carbohydrates, wato, 100 g na tsarkakan carbohydrates, sukari XE a cikin kwano 230 g / 10 = 23,
• gari mai nauyin 180 g, ya ƙunshi 70 g na carbohydrates, wato, a cikin kwano zai kasance 180 g * 70% = 126 g na carbohydrates, raba ta 12 (duba aya 4) kuma sami 10.2 XE a cikin tasa,
• 100 g na apples yana dauke da g 10 na carbohydrates, idan muka dauki 250 g, to a cikin kwano muna samun 25 g na carbohydrates, muna samun XE na apples a cikin kwano daidai yake da 2.1 (wanda ya kasu kashi 12),
• ya sami jimlar XE a cikin kwano da aka gama 23 + 20.2 + 2.1 = 45.3.

Idan a kowane ƙididdigar ku kuna ƙididdige sakamakon a cikin littafin rubutu daban, to da sannu zaku iya ƙirƙirar tebur ɗin ku tare da dabi'u. Koyaya, wannan lokaci ne mai tsawo. A yau akwai tebur da yawa da aka yi da ba su buƙatar ƙididdige yawanci.

Kayan abinci

Cereals da taliya

Shirye Shirye-Shirye

Shirye-shiryen manyan karatun

Madara da ƙwai

'Ya'yan itãcen marmari, berries da kayan marmari

Rana Cutar Rana ɗaya ga masu ciwon sukari

Abubuwan da ke sama basu cika cikakke ba. Amma dogaro da su, akwai damar da za ku yi tunanin nawa abincin XE ko abin sha zai ƙunsa.

1 XE yana ƙara haɗuwa da glucose a cikin jini ta 2.77 mmol / L, don ɗaukar nauyin abin da rukunin 1.4 ya zama dole. insulin Matsakaicin ƙa'idar yau da kullun ga marasa lafiya da ciwon sukari shine 18-23 XE, wanda ya kamata a raba shi zuwa abinci 5-6 tare da 7 XE kowane.

Masana kimiyyar halittun cikin gida sun bada shawara:

Innovation a cikin ciwon sukari - kawai sha kowace rana.

• don karin kumallo - 3-4 XE,
• abun ciye-ciye - 1 XE,
• abincin rana - 4-5 XE,
• yamma abun ciye-ciye 2 XE,
• abincin dare - 3 XE,
• abun ciye-ciye na tsawon awanni 2-3 kafin lokacin bacci - 1-2 XE.

Kimanin abincin da ake ci wa masu ciwon sukari:

Samun tebur wanda aka gabatar da nauyin samfurin a 1 XE, muna auna nauyin ɓangaren sabis kuma ya raba shi da nauyi daga tebur. Don haka, mun sami adadin gurasar burodi a cikin wani yanki.

Lokacin ƙirƙirar menu, kuna buƙatar tuntuɓi ƙwararre. Zai iya faɗi daidai jita-jita wanda za ku iya ci musamman a gare ku, kuma waɗanne irin kuke buƙatar ƙi. Kada ka manta yin la'akari da ƙimar abinci mai mahimmanci na samfurin da glycemic index. Kasance cikin koshin lafiya!

Cutar sankarau koyaushe tana haifar da rikice-rikice. Wuce kima sugar yana da matukar hadari.

Aronova S.M. ya ba da bayani game da lura da ciwon sukari. Karanta cikakken