Ukudla okuvela emanzini, njenge-popcorn, okusanhlamvu, i-polenta, i-grits kanye ne-masa ufulawa, owenziwe ngamanhlamvu omisiwe omhlabathi futhi asemhlabathini, ahluke ekubalweni kwe-carb. Ijaji lingakapheli ukuthi ukudla okusekelwe emzimbeni kungcono yini ukufaka ukudla okuphansi kwe-carb. I-Popcorn iphansi kuma-carbs, kodwa futhi iphansi ekuqukethwe komsoco. I-Cornmeal iphakeme ema-carbs kodwa iyimithombo ehloniphekile yamaminerali.
Isihluthulelo sihlale sinokulinganisela.
Isihlahla sommbila utshani, kanti ummbila ungabhekwa njengokusanhlamvu uma usetshenziselwa izinhlamvu zawo. Ukwaziswa kweCarb mayelana nommbila omusha, onqamule noma osemathinini njengoba imifino ihlukile kunommbi omisiwe.
I-cornmeal, i- grits, i-polenta , kanye nefulawa lommbila inomumo ofanayo we-carbohydrate. Kubonakala sengathi ziyahlukahluka ngegama ngaphezu kohlobo.
| Ukudla okusekolweni | Ama-carb, i-fibre nekhalori ayalwa |
|---|---|
| I-1/4 indebe eluhlaza (cishe i-ounce eyodwa) | 21 amagremu we- carbs net , 2 amagremu fiber, ama-khalori angu-111 |
| 1/2 indebe ephekiwe | 18 amagremu wenetha, i-gram 1 fibre, ama-87 kilojoule |
| 1 inkomishi ye-popcorn ephuma emoyeni | 5 amagremu wenetha, 1 gram fibre, ama-khalori angu-31 |
| 1 inkomishi ye-popcorn yamafutha | 5 amagremu wenetha, i-gram 1 i-fibre, ama-khalori angu-55 |
| I-o-ocece i-tortilla chips | 18 amagremu enetha, i-gram 1 fri, ama-kilojoule angu-138 |
Index Index Glycemic kanye Umthwalo Glycemic for Cornmeal and Popcorn
Inkomba ye- glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi.
Ucwaningo olubili lwezilwane lwalube nenani le-glycemic eliphakathi kwama-68.
Umthwalo we-glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of one ulingana nokudla 1 gram ye-glucose.
| Umthwalo we-glycemic of cornmeal and popcorn |
|---|
| 1/4 indebe eluhlaza (cishe i-ounce): 13 |
| 1/2 indebe okuphekwe okuphekiwe: 11 |
| 1 inkomishi epopcorn ephakanyisiwe: 3 |
| I-o-ocece tortilla chips: 1 |
Izinzuzo zezeMpilo zokudla okuMmbila
Ummbila wonke wezinhlamvu ungumthombo omuhle we-thiamin ne-magnesium. Imikhiqizo ye-Cornmeal eyenziwe ngamabele omisiwe, njenge-grits, i-polenta, ne-masa ufulawa nawo ungumthombo omuhle we- vitamin B6 ne- folate .
Ukukhethwa
Iningi lemikhiqizo esekelwe emasimini ihlelwa ngaphambili njengoba itholakala emanzini omisiwe. Ungase ucindezelwe kanzima ukuthola izinhlamvu zommbila ukuzikhethela. Ukuthola ummbila omuhle kunabo bonke ukuthi uvela kuphi nokuthi ngabe uyindawo yamatshe noma i-de-germinated. I-Stoneground ingaphansi kokucutshungulwa futhi ngakho-ke inezakhi eziningi futhi kunambitheka okunamandla kune-corn -al cornedal. Kodwa-ke, ukudla okunye okuhlwanyelwe okusanhlamvu kukhishwa ngamavithamini namaminerali okwenza kube nokudla okunomsoco.
Ukugcina Ukudla Okusekelwe Kwimbewu
I-corn-ground cornmeal kufanele ibe seqandisini engasasebenzi ngaphezu kwezinyanga ezine, kepha ukulimala okungahlwanyelwe kungagcinwa ehabhinethi ezindaweni ezinomile ezinyangeni eziyisishiyagalombili. I-Cornmeal nayo ingaba iqhwa futhi igcine iminyaka emibili.
I-Polenta, isidlo esiphekiwe sokupheka esidumile e-Italy singaphekwa emgodini onjenge-grits, noma singafakwe, sibhakiwe noma sigwetshwe futhi siguquke sibe yimigodi eqondile futhi sisetshenziswe njengesinkwa noma njengesitya esihlangothini ukuze sihambe nezinhlanzi, inyama noma ama-stews.
Ama-grits, njengama-cornmeal avamile, angagcinwa endaweni epholile, kodwa uma kuvuliwe, kufanele kuhanjiswe ku-container engangeni-moya noma yonke iphakheji kufanele ifakwe esikhwameni sokuvala i-zip esingafihliwe ukuze kuvinjelwe ukususwa.
Amanye amaqembu okudla athatha kanjani i-Carb-Ihlakaniphile?
Ezinye izinqumo zihlakaniphile kunezinye ngokukhetha izinketho zokudla eziphansi. Imifino enomsoco namantongomane nembewu kubonakala sengathi ihamba kahle kakhulu. Ukwehlisa ngemuva kukhona izithelo eziningi, okusanhlamvu kanye nezinye izithelo kanye nobisi nemikhiqizo yobisi .
Imithombo:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla Okubhekiselele ku-Standard Reference, Release 21.