Njengazo zonke izithelo ezomisiwe, omisiwe omningi ushukela nje ngoba banamathele kakhulu. Cabanga ngobukhulu besithelo somvini , bese ubukhulu besithelo somvini uba lapho usomisiwe. Akuthathi omuncu omningi ushukela ukuze wengeze ngokushesha. Eziningi ushukela ezomisiwe zisefructose.
I-Carbohydrate ne-Fiber Counts
- I-1/4 indebe engenamakha omisiwe (epakishwe): ama- gramu angu-31 aphumelelayo (net) ama-carbohydrate kanye nama-1.5 amagremu fiber nama-khalori angu-123.
- 1 omisiwe amabhokisi omisiwe (1 1/2 ounces): 32 amagremu aphumelelayo (net) ama-carbohydrate kanye nama-2 amagremu fiber nama-khalori angu-129
- 1 ibhokisi lesitshalo elimisiwe (1/2 esisodwa): 10 amagremu aphumelelayo (net) ama-carbohydrate kanye no-1 gram fibre nama-khalori angu-42.
Index Index Glycemic kanye Umthwalo Glycemic
Nakuba ama-raisin aphezulu e-carbohydrate, ushukela wabo ikakhulukazi i-fructose, ene-index ephansi ye-glycemic. Inkomba ye-glycemic yindlela yokudla okungakanani okuyophakamisa ushukela egazini uma kuqhathaniswa ne-glucose ehlanzekile, enesimo sama-100. Inani langempela noma yikuphi ukudla okuphakamisa ushukela egazini kufanele kwenziwe kokubili nokuthi isifo se-glycemic nokuthi ungakanani ukudla kwakho . Umthwalo we-glycemic uzama ukuhlanganisa le mibono, kanti ezinye izidlo zisebenzisa umthwalo we-glycemic ngalesi sizathu. Nansi amanani omisiwe omisiwe:
I-Index ye-Glycemic:
- Ucwaningo olulodwa lwezithelo zomvini oluvuthiwe lubonisa inani elilinganiselwe le-glycemic lika- 64 . Lokhu kuzobeka izithelo zomvini ngaphezulu kwezinga eliphansi le-GI (0 kuya ku-55).
- Ezinye izifundo ezimbili zathola i-GI ephakathi kwama- 49. Abantu abadabukile kanye nalabo abane-prediabetes babonisa le mpendulo ephansi, kanti abantu abaqeqeshwe ngokucophelela babonisa i-GI engama-55. Lezi zindawo zibeka omisiwe emazingeni aphansi ukuze ahlolisise uhla lwezinhlayiya ze-glycemic.
Umthwalo we-Glycemic:
- I-1/4 indebe engenamakha omisiwe (epakishwe): 19
- 1 omisiwe amabhokisi omisiwe (1 1/2 ounces): 20
- 1 ibhokisi lesitshalo elivuthiwe (1/2 esisodwa): 6
- Ama-gram angu-60: 10
Izinzuzo zezeMpilo
Nakuba amagilebhisi alahlekelwa ezinye izakhi zazo ngenkathi yokomisa, omisiwe ungumthombo omuhle wamakhemikhali aphikisayo, kuhlanganise nama-polyphenols nama-aco phenolic.
Ziphakeme emafayibheni okudla kanye nama-prebiotic afana ne-insulin. Ibhokisi elincane lezithelo zomvini ezomileyo lihlinzeka ngamaphesenti angu-9 ezidingo zakho zansukuzonke ze potassium futhi linamanani amancane ensimbi, i-vitamin B-6, i-magnesium ne-calcium. Ziyindlela engabizi futhi isitebeleni sokufaka izithelo kanye ne-fiber ekudleni kwakho.
I-Low-Carb Raisin Recipes
- I-Low-Carb Trail Mix Recipe : Into okumele uyikhumbule ukuthi zonke izingxube ze-trail ziphezulu khalori ngoba yilokho okuhloswe ngakho-okusheshayo kokushisa kwamandla ohambo lokubuyisela emuva noma ngemva komunye umsebenzi womzimba. Uma uzogcina lokhu njengesidingo esiphuthumayo esikhwameni sakho noma edeskini yakho, khumbula ukuthi okuncane kuyahamba kakhulu.
- I-Low-Carb Broccoli isaladi ne-Bacon Recipe : Nansi inhlanganisela efanayo enamasa-enambitheka enhlanganisela yesaladi e-broccoli ebandayo ngaphandle kwayo yonke ishukela, ikakhulukazi uma usebenzisa ama-currants esikhundleni sezithelo zomvini.
> 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.
> Esfahani A, Lam J, Kendall CWC. Imiphumela emibi ye-raisin ukusetshenziswa kwi-glucose kanye nezimpendulo ze-insulin kubantu abanempilo. I-Journal yeSayensi Yokudla . 2014; 3. doi: 10.1017 / jns.2013.33.
> I-USDA Idatha Yomhlaba Kazwelonke Yomhlaba Wezokubhekisela Ejwayelekile, uMnyango Wezolimo wase-United States. https://ndb.nal.usda.gov/ndb/.