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13. 3. 2012.

Food rich with carbohydrates


Nutritive facts give the number of grams of carbohydrates, proteins, fats and alcohols(if present) by serving, so as calories per gram:
  • 1 g carbohydrates = 4 calories
  • 1 g proteins = 4 calories
  • 1 g fat = 9 calories
  • 1 g alcohol = 7 calories
According to these numbers you will easily calculate what you want to know. To calculate number of carbohydrate calories in some food, multiply number of carbohydrate grams with 4(4 calories per gram). Than compare carbohydrates with total calories by serving and design percentage of carbohydrate calories from total calories.

Carbohydrates in food that is most often eaten

To store muscles with glycogen, carbohydrate food should be the base of every meal. For precious designing of carbohydrates do one from the following:
1)      Eat 6-10 g of carbohydrates per kilogram of your weight(note – this method is good only for active athletes)
2)      Count your calory requirements and multiply the given number with 60% - that is the proper amount of carbohydrates you need

Etiquettes on products are the most practical source of carbohydrate info. Following table can also be helpful.
Desired intake amount for normal human should be 60% carbohydrates, 15% proteins and 25% fat.

Food
Amount
Carbohydrates(g)
Total calories
Fruit
Apple
1 medium
20
80
Orange
1 medium
15
65
Banana
1 medium
25
105
Raisins
1/3 cup
40
150
Marellas, dried
10 halves
20
85
Vegetables
Corn, conserved
½ cup
15
70
Pumpkin
½ cup
15
60
Tomato sauce
½ cup
10
95
Peas
½ cup
10
60
Carrot
1 medium
10
40
Legumes
½ cup
5
20
Broccoli
½ cup
5
20
Zucchini
½ cup
2
10
Bread and rolls
Graham bread
1 slice
20
85
Roll
1 small
31
165
Bun
1
25
130
Pancakes
7-10cm
35
185
Graham crackers
2 pieces
10
70
Cereals
Moesli
¼ cup
25
105
Raisin bran
¾ cup
30
120
Granola, non-fat
½ cup
45
210
Oatmeal with instant sugar
1 pack
30
165
Greaze, cooked
¾ cup
24
115
Drinks
Marella nectar
300ml
35
140
Rapsberry/cranberry juice
300ml
36
145
Apple juice
300ml
30
120
Orange juice
300ml
25
105
Gatorade
300ml
14
50
Coke
500ml
39
155
Beer
300ml
13
145
Milk, chocolate
300ml
25
180
Milk, 2%
300ml
12
120
Legumes, pasta, starch
Potato, roasted
1 big
50
220
Peas, roasted
1 cup
50
260
Lens, cooked
1 cup
40
230
Stuffing, bread
1 cup
40
340
Spaghetti, cooked
1 cup
40
200
Rice, cooked
1 cup
45
200
Gnocchi
½ pack
25
180
Appetizers, appropriate meals
Lentil soup
300ml
27
170
Buritto with beans, frozen
150g
45
370
Fried beans, conserved
1 cup
32
200
Spaghettios
1 cup
36
200
Maccaroni with cheese
1 cup
29
210
Sweets, deserts, nibbles
Cranberry sauce
1 spoon
7
30
Maple syrup
1 spoon
13
50
Strawberry jam
1 spoon
13
50
Honey
1 spoon
15
60
Fig tile
1
11
60
Pop-Tart, blueberry
1
30
195
Fruit yoghurt
1 spoon
50
225
Frozen yoghurt
1 spoon
44
240








Hidden fat food

Food that is written now cheated many athletes, cause they were thinking that they load themselves with carbohydrates, and it were hidden fats. So be warn what are you eating and read carefully! Top fat border of 25% shouldn’t be crossed over.

Food
Fat %
Carbohydrate alternative
Fat %
Seeds
35
Moesli
1
Cookies, home-made
25
Roll, integral
1
Ritz crackers
50
Salt batons
15
Pizza, thin dough
40
Pizza, thicker dough
30
Maccaroni with cheese
45
Spaghetti, tomato sauce
10
Icecream, gourmet
55
Frozen yoghurt, non-fat
0

"Sports nutrition", Nancy Clark

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