Engeza ukunambitheka nesithakazelo izitsha zakho ezincane-carb nge anyanisi oluhlaza
Igama elithi anyanisi eluhlaza ngokuvamile lisetshenziselwa ngokungafani ne-spring anyanisi ne-scallion, nakuba ama-scallion amancane asemncane futhi anesibhakabhaka esimhlophe esingaphansi. Ama-anyanisi aluhlaza akhipha ukunambitheka okuningi kwe- anyanisi evuthiwe, kepha abe ne-carbohydrate encane, ngoba ingxenye ye-bulb kuphela ine-carbohydrate ephawulekayo.
Ama-carbohydrate nama-Fiber Counts ama-anyanisi ahlaza
- 1/2 inkomishi eqoshiwe anyanisi oluhlaza: 3 amagremu aphumelelayo (net) ama-carbohydrate kanye nama-1.5 amagremu fiber nama-calories angu-16
- 1 anyanisi ohlaza okwedlulele (cishe amasentimitha ama-4 ubude): 1/2 gram ephumelelayo (net) ama-carbohydrate kanye ne-1/2 gram fibre nama-khalori angu-5
- I-ounce anyanisi oluhlaza oqoshiwe: igramu engu-1 ephumelelayo (net) ama-carbohydrate kanye ne-1 gram fiber namakhalori angu-9
Index Index Glycemic kanye Glycemic for anyanisi oluhlaza
Njengawo wonke imifino engekho isitashi, u-anyanisi aluhlaza awulinganiswa nendiza ye-glycemic . Ngenxa yokuthi bane-carbohydrate encane kakhulu, ayikwazi ukuhlolelwa indiza ye-glycemic futhi bacatshangwa ukuthi bane-GI ephansi kakhulu. Umthwalo we-glycemic, okucabangela inani elingadliwa, unamanani:
Umthwalo we-Glycemic:
- 1/2 indebe eluhlaza anyanisi oqoshiwe: 1 (ephansi kakhulu)
- 1 anyanisi eluhlaza okwejwayelekile (cishe ngamasentimitha amane ubude): 0 (phansi kakhulu)
1 ounce anyanisi oqoshiwe: 0 (ephansi kakhulu)
Inani leNutritional of anyanisi oluhlaza
Ngokudla okunomsoco, anyanisi oluhlaza kunenhlanganisela yenzuzo ye-anyanisi nemifino. Ziwumthombo omuhle kakhulu wevithamini K no-vitamin C, nomthombo omuhle kakhulu wevithamini A kanye ne-folate.
Ama-anyanisi abuluhlaza 101
Ama-anyanisi aluhlaza atholakale unyaka wonke. Zineziqongo ezihlaza ezikhanyayo ngesisekelo esimhlophe esimhlophe esihlanganisa amahlumela amancane wezimpande. Wonke u-anyanisi obuluhlaza uyadliwa, nakuba ungase uthande ukususa noma yiziphi izimpande ezincane. Ingxenye ye-bulb ye-anyanisi eluhlaza kunambitheka kancane ngokuphathelene ne-bulb anyanisi amakhulu.
Ama-scallions asinalo ibhubhu. Ama-anyanisi aluhlaza ngokuvamile adliwa aluhlaza, kodwa angabuye agwetshwe, agwetshwe noma agwetshiwe, aphelele noma aqoshwe.
Indlela Yokugcina Ama-anyanisi Ahlaza
Susa noma yikuphi ukupakishwa okunjengezinhlayiya zenjoloba futhi ulahle amaqabunga awonakele. Bayibophe esikhwameni sepulasitiki bese uwagcina esigabeni somswakama semifino esiqandisini sakho. Akufanele agcinwe izinsuku ezingaphezu kwezinhlanu. Bangase bafune noma balahlekelwe ubuhlungu babo ezinsukwini ezimbalwa kuya kwezintathu, kuye ngokuthi bebengabasha kanjani uma uthenge. Gcina u-anyanisi oluhlaza ngokwehlukana nokudla okuvame ukondla amafutha anyanisi amakhowe noma ummbila.
5 Izindlela Zokusebenzisa Ama-anyanisi Ahlaza, ama-Scallions, nama-anyanisi ase-Spring
- Gcoba isobho: Fafaza u-anyanisi oluhlaza oqoshiwe phezulu kwezisobho ukuze uqhekeke kancane nombala.
- Hlanganisa ama-sandwich: I-Tuna noma i-salads yenkukhu ihamba kahle ngama-anyanisi aluhlaza esitsheni.
- Engeza ama-saladi: Bangakwazi ukugqoka isaladi yokugqoka bese banikeza i-crunchful crunch kwisaladi lakho.
- Yenza i-pesto yase-Chinese: Sebenzisa i-processor yokudla bese uhlanganisa anyanisi aluhlaza, u-garlic, i-ginger, namafutha omnqumo ukwenza isoso noma ukusakazeka okungenezelwa ezitsheni zokudla noma okusetshenziselwa phezulu kweminye imifino.
- Ama- dips ama- embellish: Ukufafaza anyanisi oluhlaza okweluhlaza kuneza umbala kanye nesithakazelo sokudibanisa kanye ne-flavour.
> 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/.