Hlola ukudla okunomsoco, ama-carbs, nama-khalori emifino emifino edla ukudla okuphansi
I-ulethisi kanye neminye imifino eluhlaza ngezinye izikhathi kubhekwa njengokudla "okukhululekile" ekudleni okungezansi-carb ngoba banomthelela omncane egazini legazi. Ngenxa yokuthi i-lettuce iphansi kakhulu ngama-khalori ngokuvamile, ngokuvamile ayinqunyelwe ekudleni okuphansi kwekhalori.
Akuwona onke ama-Lettuces afana Nokondla Nempilo
With izicubu, umthetho jikelele "obumnyama the green, kungcono kuwe." Nakuba wonke ama-lettuce enomsoco, kukhona umehluko omkhulu phakathi kwe-ulethisi we-iceberg nemifino emnyama njenge-romaine.
I-Romaine inevithamini A ngaphezulu izikhathi ezingu-17 kune- ulethisi we-iceberg . Isu esihle kunazo zonke ukuthi udle ukuxuba imifino esaladini lakho, kufaka phakathi obomvu, ngoba ngamunye une-constellation ehlukene yezakhi zokufaka isandla.
I-Lettuce iyimithombo emihle kakhulu ye-fiber, i-vitamin K, ne-vitamin A. Ingumthombo omuhle kakhulu wevithamini C, insimbi, ne-folate, nomthombo omuhle we-thiamin, i-potassium, nama-manganese.
Ama-carbohydrate nama-Fiber Counts for Lettuce
Ama-carbohydrate amanani afakwe ohlwini lwama-lettuce ahlukene emininingwaneni ye-US Department of Agriculture ihlukahluka kancane kangangokuthi umehluko cishe awubalulekile, kanti kungenzeka ngenxa yesampula esithile evivinywa kunokuba kube nokuhlukana kwangempela phakathi kwezinhlobonhlobo. Lezi yizilinganiso.
- 1 inkomishi i-lettuce ehlutshiwe: 0.6 gram ephumelelayo (net) ama-carbohydrate kanye no-0.5 gram we-fiber nama-calories angu-7
- 1 iqabunga elikhulu le-lettuce: 0.3 gram ephumelelayo (net) ama-carbohydrate kanye no-0.3 amagremu fiber nama-khalori angu-3
- I-ounces ulethisi: 1.5 amagremu aphumelelayo (net) ama-carbohydrate kanye nama-1.5 amagremu fiber nama-calories angu-16
Index Index Glycemic kanye Umthwalo Glycemic for Lettuce
Njengawo wonke imifino engekho isisindo, i- glycemic index of ulethisi ayikwazi ukuhlolwa ngezindlela ezijwayelekile ngoba zinama-carbohydrate amancane kakhulu. Ngenxa yalesi sizathu, ulethisi kufanele ube nomthelela omncane ushukela wakho wegazi uma uwudla wedwa, futhi esikhundleni salokho kufanele ucabange uhla lwe-glycemic lwaluphi ukugqoka isaladi noma ezinye izingxenye zesidlo.
Umthwalo we-glycemic ucabangela inani lokudla okudliwe kanye, futhi inani lokungaphansi kwezingu-10 libhekwa njengeliphansi futhi alinamthelela omncane ku-ushukela wegazi noma i-insulin. Nansi umthwalo we-glycemic wokulinganisa welethisi:
Umthwalo we-Glycemic:
- 1 inkomishi yesikhishi eseluhlaza: 0
- 1 iqabunga elikhulu le-lettuce: 0
- 4 ounces ulethisi: 1
I-Lettuce ne-Low-Carb Eating
Enye iqhinga lokudla okuncane-ne-gluten-mahhala ukubuyisela isinkwa, ama-buns, nama-tortillas ngeqabunga elikhulu le-ulethisi elizungeza isangweji noma ukugoqa ukugcwalisa. Kungathatha abanye ukujwayele ukwenza, futhi ngokuqinisekile uzodinga amaphuphu amaningi futhi isikhungo sokuhlanza ngesandla ngemva kokudla kwakho.
Isaladi eqoshiwe yindlela ehlukile esitsheni esivamile esineqabunga ngokugqoka. Ungenza isaladi eluhlaza inkambo yakho eyinhloko ngokungeza inkukhu nezinye izithako ezanelisayo.
Uma uye wasebenzisa inkukhu noma isaladi ye-tuna esikhwameni, zama kunokuba ube phezu kwesitsha semifino eluhlaza. Uzothola izinzuzo zemifino bese wengeza ukuthungwa okungeziwe.
> 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.
> I-USDA Idatha Yomhlaba Kazwelonke Yomhlaba Wezokubhekisela Ejwayelekile, uMnyango Wezolimo wase-United States. https://ndb.nal.usda.gov/ndb/.