Lena imifino ephansi ye-carb
Ama-turnips ahlwanyela imifino engaphansi kwengxenye yesine ye-carbohydrate yamazambane, ngakho-ke kukhona ukukhetha okuhle kubantu abalandela ukudla okuphansi kwe-carb. Ama-turnips angamalungu omndeni owodwa wesitshalo njenge-cabbages, i-kale, i-broccoli, ne-cauliflower (imifino ye-cruciferous). Amandla we-flavour ayahluka kodwa eba nzima ngokupheka. Imifino ye-turnip nayo inomsoco futhi enye inketho uma ufuna imifino enamagatsha.
Ingabe uthola imifino e-cruciferous ukuba ibe mnandi? Cishe ube nokuhluka kofuzo okukuvumela ukuba unambithe amakhemikhali athile (phenylthiocarbamide) athande ukunambitheka.
I-Carbohydrate ne-Fiber Counts for Turnips
- 1/2 indebe ye-cubes yokubuyisela eluhlaza: ama-3 amagremu we- effective (net) ama-carbohydrate kanye no-1 gram we-fiber nama-khalori angu-18
- I-turnip ephakathi, ama-ounces angaphezu kwangu-4 (1/4 pounds): 6 amagremu wempumelelo (net) ama-carbohydrate kanye nama-2 amagremu we-fiber nama-khalori angu-34
- 1/2 indebe ye-turnip yokupheka ephekiwe: 3.5 amagremu we-effective (net) ama-carbohydrate nama-3 amagremu we-fiber nama-khalori angu-25
Index yeGlycemic for Turnips
Azikho izifundo ze-glycemic index of turnips ezibikiwe. Kukhona isifundo esisodwa se- rutabagas , okufanayo. Inkomba ye-glycemic yaleso sifundo yayingu-72.
Umthwalo we-Glycemic of Turnips
Umthwalo we-glycemic ucabangela inani lokudla okudliwayo nokuthi kuthinta kanjani ushukela wegazi kanye nempendulo ye-insulin. Inani elingaphansi kwezingu-10 libhekwa njengeliphansi.
- 1/2 indebe ye cubes yokubuyisela eluhlaza: 1
- I-turnip ephakathi, ama-ounces amancane angaphezu kwangu-4 (1/4 pounds): 2
- 1/2 indebe ye-turnip yokupheka ephekiwe: 1
Izinzuzo zezempilo ze-Turnips
I-turnips imthombo omuhle kakhulu we-vitamin C, umthombo omuhle kakhulu we-fiber, nomthombo omuhle we-potassium, ama-manganese, i-calcium, ne-vitamin B6. I-turnips nayo imifino ebalulekile (ebizwa ngokuthi i-brassicas noma i-cole izitshalo).
Imifino ye-Cruciferous iphezulu kwi-glucosinolate, okuyi-phytonutrients okucatshangwa ukuthi iyasiza ekuvikeleni imizimba yethu kwezinye izinhlobo zamanqamu. Zidiliziwe emzimbeni zibe indoles, nitriles, thiocyanates, kanye nesothiocyanates. Izifundo kubantu mayelana nezinzuzo zomdlavuza ziye zaba nemiphumela ehlanganisiwe. I-glucosinates nayo inezindawo ezilwa nokulwa namagciwane nokulwa nokuvuvukala.
Indlela Yokupheka Nokukhonza Izinguquko
I-turnips ingaphekwa cishe noma yimuphi indlela ozopheka amazambane. Zingatshiswa kuhhavini, ziphekwe, ziphekwe, ziphekwe ku-microwave, zisetshenziswe esitofu, noma ziboshwe. Ungenza ngisho namafries amaFrench e-oven aqoshiwe. Zingakhonzwa eziluhlaza (ikakhulukazi ama-turnips amancane), ezigayiwe, eziphekwe emaceleni, ezigcotshwe, noma eziphekwe ngenyama njengokungcola kwebhodini. I-caveat kuphela yilawo ma-turnips apheka ngokushesha kunamazambane ngoba angaphansi kakhulu.
Amakhemikhali kanye nokudla okuhamba kahle nge-turnips kufaka i-garlic, i-ginger, i-bacon, isinaphi, isinamoni, ama-apula, i-parsley, i-thyme ne-tarragon. Zama ngalesi semifino ephansi ye-carb root futhi ubone ukuthi ungayithatha kanjani amazambane nge-turnips.
> 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.
> Imifino yeCruciferous kanye nokuvimbela umdlavuza. I-National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet.
> Minich DM, uBland JS. Ukubuyekezwa kokusebenza komtholampilo nokuphepha kwamakhemikhali amakhemikhali e-cruciferous ". Ukubuyekezwa kokudla 2007 Jun; 65 (6 Pt 1): 259-67
> I-USDA Idatha Yomhlaba Kazwelonke Yomhlaba Wezokubhekisela Ejwayelekile, uMnyango Wezolimo wase-United States. https://ndb.nal.usda.gov/ndb/.