Uma ucabanga ngemifino yezimpande, cishe ucabanga ngamazambane. Uma ucabanga ngama-carbohydrate aphezulu, amazambane nawo angase afike engqondweni. Ngokujabulisayo, kunezinye izinketho ezingezansi-carb ongayisebenzisa njengengxenye yamazambane. Lapha, sihlola i-carb nezibalo ze-fiber zezinkomo ezihlukahlukene.
Izinhlobo zemifino yomsuka
Imifino imifino izimpande zezitshalo ezisetshenziselwa imifino.
Kunezinhlobo ezahlukene zemifino yezimpande, ezifana ne-taproots, ezifaka izaqathe, amabhontshisi, kanye nama-turnips; izimpande eziyizifo eziyizigaxa, ezibandakanya amazambane, ama-yam, ne-yucca; futhi isitshalo eshintshiwe senza izilimo eziyizigaxa, ezihlanganisa amazambane avamile.
Ama-carbohydrate kanye nama-Fiber Counts for Vegetable Root
| Ukulungiselela imifino yezimpande | I-Carbs (amagremu) | I-fibre (amagremu) |
|---|---|---|
|
1 indebe engenayo, eqoshiwe, amazambane aluhlaza 1 inkomishi abilisiwe amazambane ahlambulukile 1 inkomishi abilisiwe amazambane aqoshiwe 1 amazambane amakhulu amaqanda aphekiwe | 26.2 30.4 31.2 63.2 | 3.1 4.4 2.8 6.6 |
|
1 inkomishi i-turnup ye-cubed eluhlaza 1 inkomishi ebilisiwe itheniphu cubed 1 inkomishi ebilisiwe i-turnip ye-mashed | 8.4 7.9 11.6 | 2.3 3.1 4.6 |
|
1 indebe eluhlaza cubed rutabaga 1 inkomishi abilisiwe mashed rutabaga 1 inkomishi ebilisiwe cubed rutabaga | 12 16.4 11.6 | 3.2 4.3 3.1 |
|
1 indebe eluhlaza amazambane ama-cubed eluhlaza 1 inkomishi abilisiwe amazambane amazambane amnandi 1 ephakathi kokubilisiwe amazambane amazambane | 26.8 58.1 26.8 | 4 8.2 3.8 |
i-yam 1 inkomishi yama-cubed yam 1 inkomishi ebilisiwe i-cubed yam | 41.8 37.4 | 6.2 5.3 |
|
1 indebe eluhlaza ye-celeriac 1 inkomishi abilisiwe izingcezu celeriac | 14.4 9.1 | 2.8 1.9 |
|
1 indebe eluhlaza okwesibhakabhaka oqoshiwe 1 inkomishi abilisiwe isanqante lisikiwe | 12.3 6.4 | 3.6 2.3 |
|
1 inkomishi epasnip elicwengekileyo eluhlaza 1 inkomishi ebilisiwe i- parsnip elicutshiwe | 23.4 26.5 | 6.5 5.6 |
|
1 indebe eluhlaza okwesibhakabhaka oluhlaza 1 inkomishi ebilisiwe isithombo sebhitrudi enothiwe | 13 16.9 | 3.8 3.4 |
|
1 indebe eluhlaza okisikiwe 1 inkomishi ebilisiwe isithombo sliced | 3.9 5 | 1.9 2.4 |
I-Turnips Akuyona Yodwa Yezindlela Ezingezansi Zama-Carb Izindlela Zamazambane
Amazambane aphezulu kakhulu esitokisini futhi abe ne-high glycemic index. Eqinisweni, imifino kuphela yezimpande nge-high glycemic index yi-parsnip. Uma ukudla kunomhlahlandlela ophezulu we-glycemic, lokho kusho ukuthi ama-carbohydrate kuwo aphenduka ngokushesha abe ushukela futhi angene egazini lakho.
Izindaba ezinhle ukuthi kunezitshalo ezimbalwa ezimpande ezingaphansi kwe-carbs futhi zingafakwa endaweni yamazambane, njengama-radishes, okungajikwa ngendlela efanayo namazambane. Okunye okukhethile okukhethiwe noma okuyi-cubip kungenye indlela enhle, engaphansi kwesigamu ama-carbs aphethwe noma aphethwe amazambane. I-Mashed rutabaga enye enye indlela enhle uma ufuna indlela yokwanelisa lokho okufisa ukufisa amazambane, kodwa ufuna ukweqa wonke ama-carbs.
Ngaphezu kwalokho, kunezinye izinhlobo zemifino, njenge-caufriflower cruciferous, engasetshenziswa endaweni yamazambane ngenani le-carb elincane. Enye indebe yekholifulawa ephekiwe ine-2.55 amagremu kuphela. Zama ukusiqinisa uma kuphekwe futhi wengeze usawoti omncane noma esinye isisindo se-flavour. Enye indlela ethakazelisayo yokudla i-cauliflower ukwenza "irayisi" ngokuyiphonsa kwiprosesa yokudla kuze kube yilapho isayizi elungile, bese uyifaka epanini elingaphansi kweoli yamafutha.
> Umthombo:
> I-United States uMnyango Wezolimo (USDA), Isevisi Yokucwaninga Ngezolimo. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zeSikhumenti Esijwayelekile, Ukukhululwa 28, 2016.