FAHAMILAH KARBOHIDRAT ANDA!

SENARAI PENGIRAAN KARBOHIDRAT
MAKANAN TIADA LIMIT SAYURAN
RED MEAT 100gm 0gm BROCCOLI 1 cup 5gm
CHICKEN 100gm 0gm CABBAGE 1 cup 4gm
EGG 1 1gm CARROT 1 cup 16g
FISH 100gm 0gm TAUGE 1 cup 15g LOBSTER 1 0gm CUCUMBER 1 cup 3gm
BIJIRIN BUAH-BUAHAN
WHITE RICE 1 cup 45gm DURIAN 1 piece 28g BREAD-WHITE 1 piece 15gm RED APPLE 1 slice(MDM)13gm BREAD- 1 piece 10gm GREEN APPLE 1 slice(small)9.1gm WHOLEMEAL BANANA 1 piece(small)22.9gm CORN 1 cup 25gm PAPAYA 1 slice(small) 7gm OAT 1 cup 150gm

FAHAMILAH KARBOHIDRAT ANDA!
RICE (SERVING SIZE 1 CUP COOKED) CARBS (g)
FAST FOOD (SERVING SIZE) CARBS(g)
long grain brown rice 45g hamburger,plain (3oz) 19g
long grain white rice 45g fries (medium) 52g
short grain white rice 37g fried chicken,coated 2 pieces (5oz) 8g
basmati rice (3oz) 44g chicken burger,grilled (3oz) 20g
fried rice (3oz) 56g cheese burger (4oz) 33g
hot dog (4oz) 17g

SOY FOODS (SERVING SIZE) CARBS (g)
hash browns (2oz) 15g
quarter pounder 36g
soybeans,cooked (1 cup) 17g
apple pie,individual (3oz) 50g
soy sauce (1 tbsp) 1.3g
shake,large 80g
soy milk (1 cup) 4.5g
tofu,firm,(1/4 block) 2.4g

NOODLES (SERVING,1 CUP COOKED) CARBS (g)
tofu,soft,(1 piece) 2g
tofu,raw regular (1 cup 1/2"cubes)5g chinese noodles (chow mein) 26g
miso,soybean paste (1 tbsp) 6g japanese soba noodles 25g
tempeh,fermented soybean (1 cup)28g wheat noodles (3oz) 60g

NUTS (SERVING SIZE 1/2 CUP) CARBS (g)
MILK (SERVING SIZE 1 CUP) CRABS (g)
almonds,dried 9g milk,whole,3.3 percent fat 11.3g
brazil nuts 9g milk,low fat,2 percent fat 11.7g
cashew nuts,dry roasted 22g milk,low fat,1 percent fat 11.6g
hazelnuts (3oz) 5g milk,fat free/skimmed 11.9g
peanuts,roasted (3oz) 10g buttermilk,from skimmed milk 11.7g
pecans,dry roasted (1oz) 6g milk,canned,evaporation,whole 3g
pistachio nuts,dry roasted 16g goats milk 10g
walnuts 8g soy milk,regular 4g

SUGAR (SERVING SIZE) CARBS (g)
BREAD (SERVING SIZE) CARBS (g)
sugar (1 tsp) 5g wheat bread (1 slice) 12g
sugar brown (1 tsp) 5g rye bread (1 slice) 15g
molasses,blackstrap (1 tbsp) 17g pumpernickel bread (1 slice) 12g
honey (1 tbsp) 19g wholemeal bread (100g) 42g
syrup (1 tbsp) 20g pita bread,whole wheat (6"diamtr) 35g
fructose (1 tbsp) 25g mixed grain bread (large slice) 15g
chocolate syrup (1 tbsp) 11g italian bread (large slice) 15g

CEREAL (SERVING SIZE 30g/1oz) CARBS (g)
VEGETABLES(SERVING SIZE) CRABS(g)
all bran 14g corn,sweet,cooked (1oz) 7g
bran flakes 21g cucumber,raw (1/2 cup) 1g
cornflakes 26g egg plant/aubergine,cooked (1 cup) 7g
fruit and fiber 22g endive,raw (1/2 cup) 1g
muesli (w/o added sugar) [50g] 34g kale,cooked (1 cup) 7g
oats (porridge) 20g leeks,cooked (1/2 cup) 4g
puffed wheat 20g lettuce (1 cup) 1g
rice crispies 27g mushrooms,raw (1 cup) 4g
shredded whaeat (2 biscuits)31g onions,raw (1 cup) 14g
special K 25g parsnips,cooked (1/2 cup) 15g

VEGETABLES (SERVING SIZE) CARBS (g)
VEGETABLES (SERVING SIZE) CRABS (g)
artichokes,cooked (1 medium) 13g peas,green,cooked (1 cup) 25g
asparagus,raw (5"spear) 0.5g pappers,green (1 cup) 10g
beets,cooked,(1/2 cup) 8g pumpkin,cooked,mashed (1 cup) 12g
broccoli,raw (1 cup) 4g radishes,raw (1 cup) 4g
brussels sprouts,cooked (1/2 cup) 7g spinach,cooked (1 cup) 7g
cabbage,cooked,(1/2 cup) 3g squash,winter,acorn,cooked ( 1 cup)30g cauliflower,cooked (1/2 cup) 3g succotash,cooked (1 cup) 47g
celery,raw (1/2 cup) 4g sweet potato,baked w/skin (large)44g
chard,swiss,cooked (1 cup) 7g tomatoes,raw (1 cup) 8g
collard greens,cooked (1 cup) 12g turnip,cooked,mashed (1 cup) 11g
carrots,cooked (1/2 cup) 8g squash,zucchini,cooked ( 1 cup) 8g

FRUITS (SERVING SIZE 1 CUP) CRABS (g)
FRUITS (SERVING SIZE 1 CUP) CRABS (g)
apples,raw 19g elderberries,raw 27g
apricots,raw 18g figs,raw,(medium 2"diameter) 10g
avocados,raw,california (6oz)12g figs,dried (1) 12g
bananas,raw,sliced 35g grapefruits,raw 19g
blackberries,raw 18g grapes,american variety,raw 16g
blueberries,raw( 1 pint) 57g grapes,eupropean,raw 28g
cherriessweet,raw,with pits 20g guavas,raw 29g
cranberries,raw 12g kiwi fruits (1 large) 14g
currants,european,raw 17g kumquats,raw (1) 3g
dates,pitted 130g mangoes,raw 35g

FRUITS (SERVING SIZE 1 CUP) CRABS (g)
FRUITS (SERVING SIZE 1 CUP) CRABS (g)
melon,cantaloupe,raw 15g plantain,cooked 48g
melon,honeydew,raw 16g plums,raw (1 medium) 8g
nectarines,raw (1 medium) 16g pomegranates,raw (1 medium) 26g
oranges,raw (4oz/120g) 14g prunes,dried (1) 5g
tangerines,mandarin oranges (1) 8g quinces,raw (1) 14g
papayas,raw 14g raisins,seedless 130g
passion fruits,raw (1) 4g raspberries,raw 14g
peaches,raw (1 large fruits) 17g rhubarb,frozen uncooked 7g
pears,raw (1 medium fruits) 25g strawberries,raw 11g
pineapple,raw 19g watermelon,raw 11g

Info by sd2 wellness centre.. Copied by norazuwa pissal