Amazambane Index Index Glycemic kanye Healthy Tips Ukudla

Ephezulu kwi-Index ye-Glycemic, Gcina ama-Potato Ama-Portions Small

Amazambane yi-tuber ethobekile, ngokuvamile ijwayele ukuhlekwa usulu. Cabanga ngokupaka izibhamu kanye nesitokisi esithandwayo somntwana esifana namazambane. Kodwa nazo ziyisisekelo sezidlo eziningi futhi zitshalwa emhlabeni jikelele. Amazambane asebilisiwe, ahlambulukile, athosiwe, agwetshiwe, aphekwe, aphethwe, aqoshiwe, aqoshiwe, aqoshiwe, futhi anziwe ama-casseroles. Nakuba kunezinzuzo ezithile zezempilo ezivela kumazambane, izinhlobo eziningi zithwala ama-carbohydrate , futhi zilinganisa ngokulinganayo ngenani le-glycemic (GI).

Izinhlobo eziningana uNicola noRosamunda empeleni zinhle kuwe.

Amafrimu aseFrance - Umngani Noma U-Foe?

Amazambane alinganiselwe phezulu ohlwini lwama-glycemic, okusho ukuthi ngemva kokuwadla, ama-carbohydrate abangela i-spike emazingeni ashukela egazini. Ungase uzizwe ugcwele futhi unelisekile lapho udiliza i-spud baked. Kodwa indlala izobuya emahoreni ambalwa lapho i-carb buzz igxuma emva kokugaya konke lokho. Lokhu kungase kuchaze ukuthi kungani ngezinye izikhathi sidla ama-chips amazambane namaFries amafrijini amaningi kakhulu, kuphela ukufuna okungaphezulu. Uma senza lokho, noma kunjalo, kanye namazinga ethu kashukela egazi asuke ehamba phambili, sihamba nge-glucose, futhi ngokuphendula, imizimba yethu ivikela i-insulin kanye ne-insulin-like factor factor (IGF). Lezi zinto ezimbili zikhuthaza ukukhuliswa kwamaseli nokuvuvukala. Futhi uma unezinto eziningi kakhulu, zingakwazi ukuvula indlela yokuthuthukiswa komdlavuza.

Izinzuzo zezempilo zamazambane

Amazambane anikezela nge-carbohydrates esine-starchy.

Amaphesenti amancane alowo isitashi abizwa ngokuthi isitashi esimelana naso (uhlobo oluthile lwe-fiber), okukunikeza izinzuzo zezempilo uma ufinyelela emathunjini akho amakhulu. I-Potato fiber izokuvikela emdlalweni wekoloni, futhi ikusize ukubekezelela i-glucose ne-insulin, futhi inganciphisa i-cholesterol yakho. Amazambane anamavithamini namaminerali akulungile kuwe - amavithamini C no-B6, i-potassium, i-iron, ne-thiamin, ukubiza amagama ambalwa.

I-achenolic acids ikhona emahlathini amancane noma abilisiwe amazambane, kanti kokubili i-peel nenyama iqukethe i- flavonoids enenzuzo ne-carotenoids.

Izindlela Ezinhle kakhulu zokupheka nokudla amazambane

Ingxenye yengxenye enhle kunazo zonke amazambane yi-peel. Lezi zindaba ezinhle kulabo bethu abakhathele ukuzama ukuhlunga izinhlanzi. Shiya leso sigqoko esibomvu phezu kwamazambane, futhi ungaxolisi ngenxa yezimnyama ezimnyama ezitsheni. Amazambane amazambane aqukethe ukuphakama okukhulu kwama-aco phenolic. Ukukhipha ama-microwaving noma ukupheka amazambane angaphenduliwe kulondoloza izinzuzo eziningi zezempilo kune-baking oven, ephula amavithamini namaminerali. Isaladi yamazambane edayi eyenziwe nge-vinaigrette yokugqoka, igcinwe ngobusuku obuningi efrijini, yindlela elula kunazo zonke yokudla amazambane. Ukukhipha isikhathi eside kuzokwandisa okuqukethwe kwe-starch okumelene nesitashi okungaphezu kwengxenye yesithathu. I-asidi ku-vinaigrette, kungakhathaliseki ukuthi uyayenza nge-citrus juice noma uviniga, unciphisa ukugaya kwakho, okuvumela isisu sakho ukuba siphumelele ngokuphelele imifino. Le nhlanganisela yesitashi ehlile kanye nokugqoka okwe-acidic kubangela insipho ephansi ye-glycemic, enempilo emzimbeni wakho.

Hlangana noNicola noRosamunda amazambane

Uma ufuna ukudla amazambane futhi ugweme ushukela ophezulu wegazi, bheka uNicola noRosamunda .

UNicola ( Solanum tuberosum L. cv Nicola) kunzima ukuthola. Kodwa i-ovary, eluhlaza okwesibhakabhaka enesikhumba esikhuphukile nokuphuzi kuya enyameni ephuzi ejulile, okubonakala sengathi ivela eJalimane. UNicola unenani lokulinganisa kwe-glycemic elingama-58, okwenza kube nempilo yokudla (ngezigaba ezithobekile). I-Rosamunda (i- Solanum tuberosum L. cv. I- Rosamunda) iyimithi yamazambane e-oval, eluhlaza okwesibhakabhaka enesikhumba esibomvu nekhilimu ekukhanyeni inyama ephuzi okwakhiwa eSweden. UNicola noRosamunda babephekwe futhi bahlolwe esifundweni sokudla saseFinland futhi batholakala ukuthi banamazinga aphakeme kakhulu we-aco phenolic, uma kuqhathaniswa nawo wonke ama-40 amazambane kulesi sifundo.

I-Phenols yizinhlanganisela ezinomsoco ezinamandla ezinamandla okulwa negciwane lesandulela-ngculazi nokuphikisana, okungase kudambise ukukhula komdlavuza.

Ukubona ama-Potato ngokuKhanya okusha

Kusukela ekuphakameni kwayo phezulu kusukela e-Andes yasePeruvia, empilweni yalo yamanje njengenqatshelwe intandokazi yamazwe omhlaba, amazambane akhona ukuhlala. Amazambane anamuhla aye aguqulwa ngokwezakhi zofuzo ukuze apheke eFries Fries enamandla, eqinile. Baye bakhula ukuze bathathe imibala emisha (eluhlaza okwesibhakabhaka, obomvu), futhi babolekise izikhwama zabo ukuze bafune ukudla-okunciphisa umzimba. Kodwa kufanele zisetshenziswe ngokulinganisela, futhi ne-peel ifakiwe, ngoba ama-carbohydrate awo angabangela i-spike amazinga ashukela egazini. I-Cancer ikhula ngokushukela. Ngakho uma udla amazambane, thatha izingxenye ezincane, bese ukhetha uNicola noRosamunda noma nini lapho ungathola khona.

_Imithombo:

> I-Phenolic Acids Amazambane, Imifino, Neminye Imikhiqizo yabo Pirjo Mattila, uJarkko Hellstrom. Journal of Composition and Analysis, Volume 20, Issues 3-4, Meyi 2007, amakhasi 152-160.

> University of Sydney, Australia, Database Glycemic Index. Amakhasi e-Database asetshenziswe nguProfesa uProfesa uGareth Denyer noScott Dickinson besebenzisa imininingwane eqoqwe nguProfesa Jennie Brand-Miller & SUGIRS. Kugcine ukulungiswa: ngo-December 13, 2005.

Index of Glycemic of Common Potato Ukudla