Umzala osondelene no-anyanisi, ama-leeks agcwele izakhi
Ama-leeks ahlotshaniswa no-anyanisi negalikhi futhi avela ohlangothini olufanayo lwesayensi lwezitshalo, i- Allium . Ama-leek aqukethe ama-phytonutrients amaningi anenzuzo njengamanye amalungu alolu qembu, nakuba kungakaze kube nezifundo eziningi mayelana nezinzuzo zezempilo zama-leeks ikakhulukazi.
Ama-leeks anomunambitha omnene, oni-like. Esimweni sayo esiluhlaza, imifino ilukhuni futhi iqine.
Ngokuvamile awudli amaqabunga aluhlaza obumnyama kuphela amapheshana amhlophe alula.
Ama-carbohydrate nama-Fiber Counts yamaLeeks
Ama-leeks abhekwa njengemifino engezansi-imifino egcwele imifino.
| Ukulungiselela ama-leeks | I-carb, i-fiber nekhalori ibalwa |
|---|---|
| 1/2 indebe yamahlaya aluhlaza | 6.5 amagremu we- carbs net , 1 yegremu fiber, ama-khalori angu-28 |
| 1/2 indebe yamahlaya aphekiwe aqoshiwe | 3 amagremu we-carbs net, 1 igramu ye-fibre, ama-calories angu-16 |
| I-ounce yama-leeks aluhlaza | 3 amagremu we-carbs net, 1 igramu ye-fiber, ama-khalori angu-17 |
Index Index Glycemic kanye Umthwalo for Leeks
Inkomba ye- glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi. Njengawo wonke imifino engekho isisindo, ayikho isayensi isifundo se-glycemic index of leeks. Izidakamizwa zenze izilinganiso zisekelwe kwenye idatha eqoqwe.
Umthwalo we-glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of one ulingana nokudla 1 gram ye-glucose.
Njengoba ukubalwa komthwalo we-glycemic kusekelwe enkampanini, kunzima kakhulu ukwabela umthwalo we-glycemic emahlathini.
| Ukulinganiselwa kwe-Glycemic Load yamaLeeks |
|---|
| 1/2 indebe yamahlaya aqoshiwe aqanjiwe: 3 |
| 1/2 indebe yamahlaya aphekiwe: 2 |
| I-ounce yama-leeks aluhlaza: 2 |
Izinzuzo zezeMpilo zamaLeeks
Ama-leeks umthombo omuhle kakhulu wevithamini K.
Okungaphezulu kwengxenye eluhlaza okudliwayo, i-vitamin K, i-vitamin A, i-manganese, i-vitamin C, ne-folate ifakiwe. Ama-leeks nawo ayimithombo emihle ye-phytonutrients efana ne-flavonoids ne-polyphenols, engakwazi ukuvikela amangqamuzana angalimazi, ingozi ephansi yesifo senhliziyo, futhi inikeze nezinye izinzuzo zempilo. Ama-leeks aphezulu ikakhulukazi e-phytochemical ebizwa ngokuthi i-kaempferol, eye yaboniswa ukuthi iyisivikelo ekuxhumaneni kwemithambo yethu yegazi.
Indlela Yokupheka NgamaLeeks
Ama-leeks asetshenziswa kakhulu eYurophu, abantu baseNyakatho Melika abajwayelene nabo. Bane-flavour efana no-anyanisi, kodwa okuncane kakhulu. Angasetshenziselwa zokupheka eziningi lapho u-anyanisi angasetshenziswa khona, futhi uyamangalisa emasobho nasezinhlakeni.
Ukuze ulungise ama-leeks, unqume izingxenye eziluhlaza kunazo zonke, bese uzihlanganisa ngobude ukuze uhlanze, njengoba isihlabathi sivame ukubanjwa phakathi kwezingxenye eziseduze ne-bulb. Hlanganisa uphinde upheke njengoba ungathanda u-anyanisi.
I-Low-Carb Recipes namaLeeks
Kunezinhlobo eziningi zokudlela ezincane ezithwala ama- leeks, kufaka phakathi isobho ne- salmon ephuzile, e-leek, ne-mushroom , isibonelo.
Amanye amaqembu okudla athatha kanjani i-Carb-Ihlakaniphile?
Ezinye izinqumo zihlakaniphile kunezinye ngokukhetha izinketho zokudla eziphansi.
Imifino enomsoco namantongomane nembewu kubonakala sengathi ihamba kahle kakhulu. Ukwehlisa ngemuva kukhona izithelo eziningi, okusanhlamvu kanye nezinye izithelo kanye nobisi nemikhiqizo yobisi .
Imithombo
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
- UMnyango Wezolimo we-United States. "I-Oxygen Radical Absorbance Capacity (ORAC) Yokudla Okukhethiwe, Ukukhishwa 2. Meyi 2010
- I-USDA Idatha Yomhlaba Kazwelonke Yezokuthutha Ye-Reference Standard, Release 28.
- Xiao HB, Jun-Fang, Lu XY et al. Imiphumela yokuzivikela ye-kaempferol ngokumelene nomonakalo wokuphela komuntu ngokuthuthukiswa kokukhiqizwa kwe-nitric oxide nokunciphisa izinga elincane le-dimethylarginine. I-European Journal of Pharmacology Umqulu 616, Issues 1-3, 15 Agasti 2009, Amakhasi 213-222.