How to Organize Feeding Carbohydrates

Eating foods low in carbohydrates can reduce appetite, which makes us eat fewer calories. So if you want to follow the carbo diet, how to regulate the daily carbohydrate food intake? How much should be eaten or reduced?
Low carb diets do not have specific rules. Simply by reducing the intake of carbohydrates than usual. In general, healthy adults are encouraged to consume carbohydrates about 300-400 grams per day.
When on a diet, the intake of carbohydrate foods can be reduced by half to about 150-200 grams.
Keep in mind, everyone's carbohydrate needs may vary depending on age, gender, height and weight, activity level, as well as daily calorie needs.
For example like this: You need energy as much as 2000 calories per day. Normally, you need an intake of about 900 calories from carbohydrate food sources every day.
When dieting, you only eat 225 grams of carbohydrates a day. One gram of carbohydrate contains 4 calories.
If you want more down again, dilansir in Medical News Today page, you should at least still meet 40% of the total carbohydrate needs of the body.
Then, most of the reduced carbohydrate amount should be replaced with protein intake from meat, fish, eggs, and nuts.
To make satiety last longer, multiply also eat fiber from vegetables and fruits as well as a healthy source of fat from dairy products, coconut oil, and butter.
Now, you already know that the intake of carbohydrate foods during the diet is generally only about 200 grams from the initial requirement. However, how to translate that number into a form of food?
Have you ever imagined 225 grams of carbohydrates that much, and from what food?
Well, below are some of the most commonly consumed carbohydrate sources in Indonesia. Each of the carbohydrate food sources listed below contains 175 calories and 40 grams of carbohydrates:
Rice 100 grams
Vermicelli 50 grams
400 gram of rice porridge
Wet noodle 200 grams
Cassava 120 grams or 1 piece
Sweet potatoes 135 grams or 1 medium
Potatoes 210 grams or 2 medium pieces
50 grams of macaroni
70 gram white bread (3 pieces)
One hundred grams of rice contains the amount of calories and carbohydrates equivalent to 135 grams of sweet potatoes, and so on.
In addition you can also get carbohydrates from fruits. Each source of fruit foods listed below contains 50 calories and 12 grams of carbohydrates. Among others:
Papaya 110 grams or 1 large piece
Salak 65 grams or 2 medium fruit
Carambola 14 grams or 1 large fruit
Apples 85 grams or 1 apple
50 grams of banana or 1 banana
Melon 190 grams or 1 large piece
If in a day you need 225 grams of carbohydrates, you just need to share them at each meal. Not necessarily exactly 225 grams of carbohydrates, but the benchmark should not be too far from the calculation above.
Example:
Breakfast: chicken porridge, 400 grams of porridge contains 40 grams of carbohydrates
Interlude morning: papaya fruit 1 large piece, contains 12 grams of carbohydrates and apples 1 fruit contains 12 grams of carbohydrates.
Lunch: eat rice, 200 grams, contains 80 grams of carbohydrates
Afternoon interlude: eating 2 bites, containing 12 grams of carbohydrates, and eating bananas 1 large fruit contains 12 grams of carbohydrates
Dinner: 3 potatoes containing 60 grams of carbohydrates.
From the example above, you can meet the required amount of carbohydrates easily.
If you buy packaged foods such as cereals, you can see directly the amount of carbohydrates contained in nutritional value information labels.
In addition to losing weight, low-carbohydrate diets also help lower blood sugar, blood pressure, and triglyceride cholesterol according to research published in the journal Current Diabetes Report 2013.lx / kmp