Ihluma Ulwazi Lokudla, I-Calories, I-Carbs, ne-Fiber
Sibutsetelo
Amahlumela yizinhlamvu eziye zaphuziswa futhi zihluma ukuze zikhiqize umuthi omncane namapheshana. Zivuna uma zisezinsukwini ezintathu kuya kwezinhlanu ubudala. Kunezinhlobonhlobo zezinhlumela, kufaka phakathi ubhontshisi we-mung, i-alfalfa, i-broccoli, i-clover ne-soybean.
I-leafier ihlumela, ikakhulukazi okuqukethwe kwabo okunomsoco kufana nemifino eluhlaza njenge-ulethisi.
Izitshalo ezinobuthi (ubhontshisi) zinomkhiqizo ophezulu we-carbohydrate ngaphandle kokuba imbewu isusiwe ngaphambi kokudayiswa.
Amahlumela kulula ukukhula ekhaya. I-isipuni sembewu ye-alfalfa, isibonelo, izohluma ukugcwalisa imbiza ye-quart. Cishe noma yikuphi imbewu noma i-legume ingasetshenziselwa ukuhluma. Qinisekisa ukuthi uthenge imbewu ebizwa ngokuthi "yokuhluma."
I-Carbohydrate ne-Fiber Counts
- 1 indebe eluhlaza ama-alfalfa amahlumela: 0.1 amagremu aphumelelayo (net) ama-carbohydrate kanye no-0.6 amagremu fiber nama-kilojoule ayi-8
- 1 inkomishi eluhlaza yezinyosi ezinamafutha we-mung: ama-gramu angu-4 aphumelelayo (net) ama-carbohydrate kanye nama-2 amagremu fiber nama-khalori angu-31
- 1 indebe eluhlaza i-pinto ye-bean: ama-gramu angu-10 aphumelelayo (net) ama-carbohydrate nama-1.5 amagremu fiber nama-calories angu-64
I-Index ye-Glycemic noMthwalo
Njengazo zonke imifino engekho isitashi, azihlolisi inani lezinhlanzi ze- glycemic kodwa zicabanga ukuthi liphansi kakhulu ngenxa yemali ephansi yama-carbohydrate. Izisindo zomthwalo we-glycemic inani lokudla okudliwayo kanye nomthwalo we-glycemic ongaphansi kuka-10 kubonisa ukuthi uphansi kakhulu futhi kufanele ube nomthelela omncane noma awunamthelela ku-ushukela wegazi noma ukusabela kwe-insulin.
Nansi imithwalo yemingcele ye-glycemic yezinhlobo ezintathu zamahlumela:
- 1 inkomishi eluhlaza ama-alfalfa amahlumela: 0
- 1 inkomishi eluhlaza yezinkukhu zezinyosi ze-mung: 2
- 1 indebe eluhlaza i-pinto yezinyosi: 4
Inani leNutrition
Amahlumela angumthombo omuhle wezinhlobo ezihlukahlukene zezakhi kodwa aphezulu kakhulu kunoma yikuphi, mhlawumbe ngenxa yokuthi ayinzima kakhulu. Uma kukhona inani elibalulekile leqabunga oluhlaza elihlanganisiwe banomlando wezakhi ezifana nemifino eluhlaza eluhlaza , kufaka phakathi u- vitamin K amaningi .
Ezinye izifundo zibonise ukuthi ezinye zazo zinamazinga aphakeme kakhulu ezinhlobo ze- phytonutrients , eziningi zazo ezinezindawo zokulwa ne-antioxidant .
Ukukhethwa
Amahlumela asengozini kakhulu futhi ngenxa yalesi sizathu, kufanele asetshenziswe ngokushesha ngemuva kokuthengwa, mhlawumbe ngosuku noma ezimbili, kodwa kungakapheli izinsuku ezintathu. Imithethonqubo yasetshenziswa ekuphatheni amahlumela ukunciphisa ubungozi bokugula okubangelwa ukudla okwakuhlobene nabo esikhathini esidlule. Lapho ukhetha amahlumela ubheke lezo eziqinile futhi ziqinile ngokuqinile neziqu zazo. Kufanele abe oluhlaza okwesibhakabhaka phezulu. Izitshalo ezansi kufanele zibe mhlophe ngombala. Isiqukathi akufanele sibe semanzi noma siphuze. Uma uyithenga kusitolo, qiniseka ukuthi ubheka uphawu lwe-International Sprout Growers Association.
Isitoreji
Amahlumela kufanele ahlanzwe ngemuva kokuthengwa futhi agcinwe abanda ngaso sonke isikhathi. Njengoba izinga lokushisa nomswakama landa, amandla okukhula kwamagciwane akhuphuka. Ingozi iphakeme uma iwadla njengeqabunga, njengesihlabathi noma esaladini. Ukupheka kunganciphisa ingozi yezifo ezithile zokudla, kodwa hhayi konke.
> 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/.