Ama-calories nemisebenzi yabo yezempilo
Etshenziswe esikhathini esidlule njengomuthi wezokwelapha, isilimo esidliwayo esinamagatsha anamanzi manje isithako esivamile emakhishini emhlabeni jikelele. Isilimo esidliwayo esinamagatsha anamanzi sihlaza okwesibhakabhaka ngembala ende, nezinhlanga ezinamasondo. Iziqu ze-Celery zicebile nge-cellulose, i-carbohydrate eyinkimbinkimbi etholakala esitokisini esitokisini sezitshalo ezidliwayo kodwa engabonakali kubantu.
Isilimo esidliwayo esinamagatsha anamanzi singasetshenziselwa isobho, izitsha zangasese, futhi sidliwe ngesandla njenge-snack.
Ngumngane kulabo abalandela ukudla okuncane-ama-carbohydrate njengoba kusebenza njengemoto enkulu yebhokisi le-peanut, i-dips, i-salad ye-tuna, njll. Futhi kusinika inani elilinganayo lamavithamini namaminerali ngenxa ye-carbohydrate encane kakhulu namakhalori.
Uzothola isilimo esidliwayo esinamagatsha anamanzi esitolo sokudla unyaka wonke.
| Ama-Celery Amaqiniso Okudla | |
|---|---|
| Ukuphakama kwesiqu esingu-1, isikhala esiphakathi (7-1 / 2 "- 8" eside) (40 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 6 | |
| Ama-calories avela ku-Fat 1 | |
| Ingqikithi yamafutha 0.1g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 32mg | 1% |
| Potassium 104mg | 3% |
| Ama-carbohydrate 1.2g | 0% |
| I-Fiber Diet 0.6g | 3% |
| Ama-sugar Suggestions 0.5g | |
| Amaprotheni 0.3g | |
| I-Vitamin A 4% · I-Vitamin C 2% | |
| I-Calcium 2% · I-Iron 0% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Isilimo esidliwayo esinamagatsha anamanzi sincane kakhulu kilojoule kanye ne-carbohydrate. Isiqu esisodwa esiphakathi sinamakhalori angu-6 kuphela no-1.2 amagremu we-carbohydrate. Ingxenye ye-carbohydrate okuqukethwe kwisilimo esidliwayo esinamagatsha anamanzi iphuma fiber, okwenza kube umthombo omuhle we-fiber.
Izinzuzo zezempilo zeCeleryri
Yize kwenziwa ngokuyinhloko ngamanzi, isilimo esidliwayo esinamagatsha anamanzi umthombo omuhle kakhulu we-fiber, equkethe ama-0.6 amagremu kwesinye isiqu esiphezulu. Liwumthombo omuhle kakhulu we- Vitamin K kanye nomthombo omuhle we-Vitamin A, i-potassium, ne-folate.
Ucwaningo luye lwabonisa ukuthi abantu abadla ukudla okunesisindo ezicebile banesisindo esinempilo futhi banciphise ingozi yokuthuthukisa isifo sikashukela nesifo senhliziyo.
I-fibre ibalulekile ekulawuleni izibilini, ukunciphisa i-cholesterol embi. futhi satiety ekhulayo.
I-Vitamin K iyi-vithamini edingekayo enamafutha asemqoka anemisebenzi eminingi ebalulekile, kufaka phakathi ukugaya igazi, nokugcina amathambo enempilo. Kulabo bantu abathwala igazi, kubalulekile ukugcina ukudla okunamandla kwamavithamini K.
I-Folate ibalulekile ekuthuthukiseni ukukhulelwa kanye ne-vitamin A iyinvithamini ebalulekile yezempilo kweso. I-Potassium iyimaminerali ebalulekile engadlala indima ekulawuleni umfutho wegazi.
Imibuzo Ejwayelekile Ngelilimo Celery
Ungadla amaqabunga esilimo esidliwayo esinamagatsha anamanzi?
Nakuba abantu abaningi belahla amaqabunga, bangadliwa ngokuphelele. Eqinisweni, abapheki abaningi bawasebenzisa njengamakhemikhali ama-salads aphezulu, ama-sandwich kanye nezitsha, ezifana ne-quinoa, amazambane, ama-stews. Amaqabunga angabuye ahlanganiswe ukuze enze umsizi we-pesto.
Ingabe isilimo esidliwayo esinamagatsha anamanzi sine-sodium
Yebo, isilimo esidliwayo esinamagatsha anamanzi sine-sodium Ayengezwa, kepha kunalokho i-sodium yemvelo. Kulabo bantu abanosawoti abazwelayo futhi banomfutho wegazi ophezulu, lokhu kufanele ukucabangele. Isiqu esisodwa esiphakathi sine-32 mg sodium, engacatshangwa ukuthi iphezulu. Nokho, uma udla ingxenye enkulu ungase ufune ukugcina lokhu engqondweni.
Ingabe isilimo esidliwayo esinamagatsha anamanzi anama-calories angalungile
Uma isilimo esidliwayo esidliwayo esinamagatsha anamanzi sasinamakhalori amabi, lokhu kusho ukuthi ukudla isilimo esidliwayo esinamagatsha anamanzi kushisa amakholori amaningi kunokuba umzimba wakho ubambe emva kokuwudla. Lokhu akunakwenzeka ukuba yiqiniso ngoba ngenkathi ama-calories avela ku-fibre cishe engabanjwanga, inani elincani lamakholori esilimo esidliwayo esinamagatsha anamanzi avela amaprotheni, ushukela namafutha athola umzimba wakho.
Kuyiqiniso ukuthi umzimba wakho uvutha amakholori ngokudla nokugaya ukudla, inqubo ebizwa ngokuthi i-thermogenesis. Inani lamakholori owashisayo, noma kunjalo, alikho okuningi. Ngaphezu kwalokho, le nqubo inzima futhi ingathonywa yizinto ezihlukahlukene ezibandakanya, ubudala, ubulili, isisindo somzimba kanye namanoni angama-visceral anakho.
Cishe yenza umqondo omkhulu, uma ubala amakholori, ukubala isilimo esidliwayo esinamagatsha anamanzi njengokwakho okuqukethwe kwekhalori.
Ukubamba nokugcina i-Celery
Uma uthenga, bheka ama-stalks aphikisayo, ngaphandle kwesibonakaliso sokuma.
Ukuze ugcine isilimo esidliwayo esinamagatsha anamanzi, yibophe ngokuqinile e-aluminium foil bese uyiqandisisa. Isilimo esidliwayo esinamagatsha anamanzi angakwazi ukuhlala amasonto amancane ngale ndlela. Le ndlela isebenza ngoba i-foil ivumela i-hormone yokuvuthwa i-ethylene ukuba ibaleke. Ngokuphambene nalokho, isikhwama sepulasitiki sibopha igesi le-ethylene, siphuthukise ukulahleka komswakama nokulahleka.
Izindlela Ezempilo Zokulungisa I-Celery
Isilimo esidliwayo esinamagatsha anamanzi siyisithako esiyinkimbinkimbi kakhulu, senezela ukugqoka, umbala, ukunambitheka, kanye nezondlo ezinhle ekudleni kwakho nasekukhethweni okukhethwa kukho. Sebenzisa ukuze wenze ama-broths, isobho, nama-stews. I-braise, i-steam, noma i-saute isilimo esidliwayo esidliwayo esinamagatsha anamanzi futhi uyifake ezitsheni ezifana ne-turkey, inkukhu, ne-roasts, noma uyiqede bese uyibeka ezitsheni ezingezansi, njengezinhlamvu ezigcwele nokugxila.
Isilimo esidliwayo esinamagatsha anamanzi siphinde sibhekane kahle nama-protini futhi singasetshenziselwa ukufaka endaweni yabacashi kanye nesinkwa. Gcoba isilimo esidliwayo esinamagatsha anamanzi ukuze ube yi-peanut butter, i-hummus, ididi ye-yogurt ephansi, i-tuna, noma isaladi lesikhukhu.
Noma umane nje ngesilimo esidliwayo esinamagatsha anamanzi kuphela-ukuqubuzana okuqinisekile kuyokwanelisa.
Ukupheka nge-Celery
Isilimo esidliwayo esinamagatsha anamanzi singanezelwa cishe noma yini. Thola ukupheka nalesi sithako esiphathekayo namuhla.
- I-Moo Shu Inkukhu
- I-Crock Pot Goulash yesiHungary
- I-Crock Pot Pot Ropa Vieja
- I-Rainbow Soup (isobho se-hearty yemifino)
- I-Tuna Salad ye-Walnut
> Imithombo:
> Armellini, F. et. al. Ukuphumula kwesilinganiso semethamo kanye nomphumela we-thermic wokudla maqondana nokubunjwa komzimba kanye nokusatshalaliswa kwezicubu ze-adipose. I-Metabolism Clinical and Experimental. 2000; 49: 6-10.
> Labensky, SR, Hause, AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. I-3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 638
> Wilson, Chrissy. Ukudla okungalungile-khalori kusabalwa. Eatright.org. http://www.eatright.org/resource/health/weight-loss/fad-diets/negative-calorie-foods-still- inani