Imifino Yomswakama Omuncu Kunokuba I-Nut
Ungase umangale uma uthola ukuthi i-chestnut yamanzi ayiyona i-nut (noma ihlobene nanoma nuts), kodwa kunalokho i-vegetable root root. Uma unciphisa ama-carbohydrate wakho, wazi ukuthi mangaki aqukethe kubalulekile ukuze unqume ukuthi ungabe ufake indawo.
Izitshalo ze-chestnut zamanzi zitshalwe ezindaweni zasemanzini noma ezimanzi futhi zingadliwa eziluhlaza noma eziphekwe.
Ziyazi kahle ukuthi isithako esidumile ekuphekeni kwaseShayina. Ukunambitheka kwabo kunomusa futhi kumnandi kakhulu. Mhlawumbe indawo enkulu yokudayisa yamanzi i-chestnuts yukuthi ihlala ikhuni uma iphekwe noma ikheniwe, ngakho-ke ingafaka ukwakheka okuhle izitsha. Nakuba ziyi-starchy, ziyingcosana, ngakho-ke okuncane okusikiwe esikhwameni-gazinga noma esaladi kungaba ukwengeza okuhle.
Uma ufuna indawo engezansi ye-carb yamachizi , sicela i-jicama , ebuye ibe mnene futhi ekhuni, nakuba ingagcinanga ukupheka isikhathi eside.
Ama-carbohydrate nama-Fiber Counts for Chestnuts Amanzi
I-carbohydrate yokubala yama-chestnuts wamanzi angcolile futhi akheniwe ahlukile kumininingwane yedatha ye-USDA ngoba amanani ezinhlobonhlobo ezisemathinini afaka isisindo samanzi ahlanganisiwe kuwo. Amanani agqamile cishe ajwayelekile kakhulu ekusetshenzisweni okuzokwenza ngamathumbu amanzi.
- 1/2 inkomishi yamanzi angamaqabunga ama-chestnut: ama- gramu angu-13 aphumelelayo (net) ama-carbohydrate , ama- gramu angu-2 ama-fibre, ama-calories angu-60
- Ama-chestnuts angama-4 ahlaza okwedlulele (cishe u-1 1/2 ounce): 8 amagremu aphumelelayo (net) ama-carbohydrate, i-1 gram fibre, ama-khalori angu-35
- I-1/2 indebe eqoshiwe yamakhemikhuni amanzi: ama- gramu angu-7 aphumelelayo (net) ama-carbohydrate, ama-gramu angu-2 ama-fibre, ama-khalori angu-35
- 4 ama-chestnuts angamanzi asemathinini (cishe i-ounce): 2 amagremu aphumelelayo (net) ama-carbohydrate, i-1 gram fibre, ama-kilojoule ayi-14
Uma kuqhathaniswa ne- jicama , ama-chestnuts angamathanga asemathinini aphindwe kathathu (net) ama-carbohydrates, kanti ama-chestnuts amanzi aluhlaza angaphezu kwamahlanu.
Index Index Glycemic Yamanzi Chestnuts
Azikho ucwaningo lwama - chestnuts wamanzi we -glycemic ezibikiwe ezincwadini zesayensi, ngakho-ke umthwalo we-glycemic awukwazi ukubalwa. Ungabona inkomba ye-glycemic evezwe kwenye indawo yamathumbu amanzi, kepha ayibonakali etafuleni lokubhekisela futhi izinhlu ezimbalwa ezinjalo zihluke kakhulu. Inkomba ye-glycemic ibonisa ukuthi ukudla okungakanani kuphakamisa amazinga e-glucose egazi. Umthwalo we-glycemic uthatha ubuningi bokukhonza. Njengoba i-chestnuts yamanzi ivame ukusetshenziswa ngemali encane ekuphekeni nasemasaladi, ubungako bokukhonza buyoba yisici.
Izinzuzo zezempilo ze-Chestnuts zamanzi
I-1/2 indebe yokukhishwa kwamanzi i-chestnuts ifaka amaphesenti angu-4 okubaluleka kwakho kwansuku zonke amavithamini C kanye namaphesenti angu-10 enani lensimbi yansuku zonke. I-chestnuts yamanzi iyimithombo enhle kakhulu ye-potassium, i-manganese, i-calcium, ithusi ne-vitamin B6.
Ukukhethwa Kokukhethwa KwamaKhinteni Namanzi
Ama-chestnuts wamanzi asemathinini, okusobala ukuthi avame ukutholakala, kufanele ahlanjululwe ukuze asuse ukunambitheka "okusemathinini".
Uma ukhetha ama-chestnuts amanzi ahlanzekile amasha, khetha abantu abanesikhumba esisebushelelezi, esingahlosiwe ngaphandle kwezindawo ezithambile.
Zigcine esiqandisini esikhwameni sepulasitiki, lapho zingase ziqhubeke khona amasonto amabili, kuye ngokuthi zisanda kanjani. Ngaphambi kokudla, ama-chestnuts wamanzi aluhlaza adinga ukuhlungwa, futhi okukhishwe phezulu kukhishwe.
> Imithombo:
> Atkinson FS, Foster-Powell K, uBrand-Miller JC. Amathebula Wamazwe Omhlaba Ye Index Glycemic kanye nama-Glycemic Load Values: 2008. Ukunakekelwa yisifo sikashukela . 2008; 31 (12): 2281-2283. i-doi: 10.2337 / dc08-1239.
> I-USDA Idatha Yomhlaba Kazwelonke Yomhlaba Wezokubhekisela Ejwayelekile, uMnyango Wezolimo wase-United States. https://ndb.nal.usda.gov/ndb/.