Cov Lus Qhia Txog Kev Noj Qab Haus Huv rau Neeg Asmeskas pom zoo tias carbohydrates muaj 45 txog 65 feem pua ntawm koj cov calories tag nrho txhua hnub. Yog li, yog tias koj tau txais 2,000 calories ib hnub, ntawm 900 thiab 1, 300 calories yuav tsum yog los ntawm carbohydrates. Nws txhais tau hais tias ntawm 225 thiab 325 grams carbohydratesib hnub.
Muaj pes tsawg carbs yuav tsum tau noj ib hnub twg rau hom 2 mob ntshav qab zib?
Ntau npaum li cas txaus? Lub koom haum American Diabetes pom zoo kom tau txog 45% ntawm koj cov calories tag nrho los ntawm carbs Koj yuav tsum nthuav tawm koj cov carbohydrates noj txhua hnub. Feem ntau, qhov ntawd ua haujlwm txog li 45 mus rau 60 grams carbs ib pluas noj thiab 10 mus rau 25 grams ib qho khoom noj txom ncauj, noj ob zaug ib hnub ntawm pluas noj.
Kuv yuav tsum noj pes tsawg carbs ib hnub kom poob phaus?
Rau cov neeg uas muaj lub cev ua haujlwm lossis xav tswj lawv qhov hnyav, ntau ntawm 100-150 grams carbs ib hnub yuav muaj txiaj ntsig. Rau cov neeg uas xav kom poob phaus sai, mus qis dua 50 grams tauj ib hnub raws li kev qhia ntawm tus kws kho mob yuav pab tau.
Yuav ua li cas carbs kuv yuav tsum tsis txhob poob rog?
Cia li zam kom tsis txhob muaj carbs - zoo li qab zib, khoom qab zib, thiab qhob cij dawb- yuav tsum txaus, tshwj xeeb tshaj yog tias koj khaws koj cov protein ntau. Yog tias lub hom phiaj yog kom poob phaus sai, qee cov neeg txo lawv cov carbohydrates kom tsawg li 50 grams tauj ib hnub.
1. Cij thiab nplej
- khob cij dawb (1 daim): 14 grams carbs, 1 ntawm uas yog fiber ntau.
- Whole-wheat bread (1 daim): 17 grams carbs, 2 ntawm uas yog fiber.
- Cov hmoov nplej tortilla (10-nti): 36 grams carbs, 2 ntawm cov fiber ntau.
- Bagel (3-nti): 29 grams carbs, 1 ntawm uas yog fiber ntau.
