Imifino Esemthonjeni Ka-Carb Egcwele Ama-Nutrients
Ama-karoti ahlwanyela imifino kodwa ayikho emanzini amaningi ama-carbohydrate njengemifino eminingi yezimpande, njengamazambane. Ngisho nokudla okuphansi-carb, ungase uthande ukunquma ukwamukela izaqathe ngamanani alinganisiwe. Amaqathi aphakathi kwe-carb ephansi kunazo zonke zemifino futhi agcwele izakhi ezibalulekile.
Amaqathi aqukethe izakhi ezifana ne-carotenoids, etholakala emifino ye-orange.
Cabanga ukufafaza izaqathe ezigayiwe esaladini noma wengeze izaqathe eziqoshiwe ukuze uthole iresiphi yakho oyithandayo ye-carb soup.
Ama-carbohydrate nama-Fiber Counts for izaqathe
Ama-carrots aphansi kuma-carbs kunezithelo eziningi ezinoshukela ezincane ezifana nama-strawberries. Kuneminye imifino yezimpande, njenge-turnips kanye ne-radishes, ekhona ekugcineni okuphansi kwe-spectrum ye-carbohydrate.
| Ama-Carrot Ukulungiselela | I-Carb ne-Calorie Counts |
|---|---|
| 1/2 inkomishi eqoshiwe isanqante eluhlaza | 4 amagremu wenetha, 2 amagremu fiber, nama-khalori angu-26 |
| I-carrot yesisindo esiphakathi (cishe ngo-3 nga-ounce ngamunye) | I-gram 1 ye-carb net nama-khalori angu-4 |
| Ama-ounces angu-56 (ama-gram 56) ama-carrots aluhlaza | 3 amagremu wenetha, 2 amagremu fiber, nama-calories angu-20 |
| 1/2 indebe ephekwe izaqathe ezicutshiwe | 4 amagremu wenetha, 2 amagremu fiber nama-27 kilojoule |
Index of Glycemic for izaqathe
Inkomba ye-glycemic (GI) yokudla iyisibonakaliso sokuthi kungakanani futhi kushesha kangakanani kuphakamisa ushukela wegazi lakho. Ucwaningo lwe-glycemic index of izaqathe kunezimo ezihlukahlukene zasendle.
Phakathi neminyaka, izaqathe zathola idumela elibi le-glycemic. Lokhu kubangelwa ukuhlolwa okukodwa okwakubonisa izaqathe zine-index glycemic engama-92, okuyi-sugar cishe. Lokhu kungenzeka ukuthi izaqathe eziphekiwe, kodwa, futhi azifani neminye imiphumela.
I-Mayo Clinic iphawula ukuthi inkomba ye-glycemic yama-izaqathi aluhlaza ingu-35.
Esinye isifundo se-izaqathe eziphekwe sibonisa inhlawulo ye-glycemic ye-33. Amatafula angamazwe omhlaba we-glycemic index kanye nezindleko zemithwalo ye-glycemic inikeza izaqathe ezibilisiwe ngenhla ye-glycemic ye-39, eyinani elivunyelwe namuhla.
Kuphephile ukusho ukuthi izaqathe ezihlaza cishe zinombhalo ophansi we-glycemic kuneziphekwe. Njengoba ungabona kusuka ezifundweni zakamuva, ngisho izaqathe eziphekwe aziseduze nalowo mgqa ophakeme kakhulu we-92.
Umthwalo we-Glycemic of Carrots
Umthwalo we-glycemic wokudla uhlobene nenkomba ye-glycemic kodwa kuthatha usayizi wokukhonza ube yingxenye. Umthwalo we-glycemic of 1 ulingana nokudla 1 gram ye-glucose. Njengoba ukubalwa komthwalo we-glycemic kusekelwe ohlwini, kunzima kakhulu ukwabela umthwalo we-glycemic kuya izaqathe.
| Umthwalo we-Glycemic of Carrots |
|---|
1/2 inkomishi eqoshiwe izaqathe eluhlaza: 1 |
| I-carrot yesisindo esiphakathi (cishe ngo-3 ngehora ngalinye): 0 |
| Ama-ounces angu-56 (ama-gramu angu-56) i-baby carrot eluhlaza: 1 |
| 1/2 indebe ephekwe izaqathe ezicutshiwe: 2 |
Izinzuzo zezeMpilo zamaKhothi
Ama-karoti ayimthombo omuhle kakhulu we-vitamin A ne-alpha ne-beta-carotene. Ungathola ukutholakala kwamavithamini A usuku lonke kusuka ku-1/4 indebe yesanqante ehlutshiwe, okungeyona ingcosana yezinqathe. Ama-karoti nawo angumthombo omuhle kakhulu wevithamini K kanye nomthombo omuhle wevithamini C , i- vitamin B6 ne-potassium.
Ngaphezu kwalokho, ziwumthombo omuhle wamanye ama-micronutrients.
Ukudla okuphezulu kwi-carotenoids (etholakala ezitsheni ze-orange, okuphuzi, nokubomvu) kuye kwahlotshaniswa nokunciphisa ingozi yesifo senhliziyo namanye amagciwane. Ngomunye ucwaningo olunzulu, abacwaningi bakhomba ukuthi i-carotenoids ekudleni konke okufana ne-izaqathe iyindlela engcono kunazo zonke kunezo ezivela ezakhiweni zokudla.
Ngaphezu kwalokho, i-carotenoids ingase iphinde ikhulise imetabolism ye-glucose, ukumelana okuncane kwe-insulin, futhi inikeze nezinye izinzuzo zezempilo.
I-Low-Carb Recipes With Carrots
Kunezindlela eziningi zokujabulela izaqathe ekudleni okuphansi kwe-carb. Ungase uqale ngento enjenge- soup rainbow , efaka ukudla okuvela emibala eminingi yobuningi.
Isobho semifino yenkukhu yisinye isibonelo esihle sezinhlobo ezinempilo zokudla okunomsoco ezingeke ziphule ibhange lakho.
Izwi elivela
Ukwengeza izaqathe ekudleni kwakho kwe-carb okuphansi kungaletha izakhi eziwusizo ekudleni kwakho kwansuku zonke. Ngokuphathelene nemifino yokumpande, lokhu kungenye yezinketho zakho ezingcono; zama nje ukuwadla ngokulinganisela. Futhi, khumbula ukuthi i-hype mayelana ne-izaqathe isondela cishe kumashadi ku-index glycemic ayilungile. Kunalokho, bawela esigabeni sokudla okuphansi kwe-GI.
> Umthombo:
> 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.
> Donaldson, MS. I-Carotenoid Health Index Kususelwa ku-Plasma Carotenoid kanye Nemiphumela Yempilo. Amakhemikhali . 2011 uDisemba 3 (12): 1003-1022.
> I-Higdon J, i-Drake V, Ukulahla i-Index ye-Glycemic ne-Glycemic Load. I-Linus Pauling Institute, i-Oregon State University. 2016. http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load.
> Abasebenzi beMayo Clinic. Ukudla kwe-Index ye-Glycemic: Yini eyenza izimangalo. UMayo Foundation for Education and Research. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478.
> USDA Ukuhlanganiswa kokuDatha Database. USDA. https://ndb.nal.usda.gov/ndb/.