If you decided to go on the diet or just wanted to lose weight, having limited yourself in food, but not adhering to the certain system, you need to know how it is correct to count carbohydrates as their surplus promotes the fast set of weight and development of serious diseases.
Instruction
1. Use special tables of the chemical composition of some products. They can be found in any dietary reference book and other literature devoted to the healthy lifestyle easily. For determination of amount of carbohydrates in the diet various units – for example, starched or grain are used. Carbohydrates can be calculated also by means of calorie charts of products or on the so-called "sugar value". Tables will help you to make the individual diet so that not to become isolated on several useful dishes and to replace some products with others.
2. The most convenient unit of account is considered grain. For one grain unit the certain quantity of the products containing 10-12 g of "pure" carbohydrates is usually received. If you calculate how many grain units contain in various products, to you will be easier to make the diet without harm for health.
3. One grain unit is the about one piece of black bread or one small roll with bran, or 2 crispbread. Vegetables which are the part practically of any diet contain, certainly, less grain units. So 3 large carrots, 6 tablespoons of tinned peas or 1 big potato will be equal in the uniform to one grain unit.
4. Consider when calculating carbohydrates and the caloric content of products, and how quickly they will be acquired. The more will be in the product of food fibers (as in berries, carrots, dried fruits, mushrooms, bean and grain), the more slowly they will be acquired by the organism. However at diabetes and the increased cholesterol level, on the contrary, it is desirable that food was as much as possible fibrous as vegetable food interferes with increase in level of glucose in blood and reduces cholesterol.
5. If you decided to follow any diet all life (at will or as necessary), surely consult to the doctor as the number of grain units for each specific person is strictly individual. It is considered that the adult in day has enough from 15 to 25 units, but this dispersion is too high that it was possible to calculate correctly the diet once and for all.