Ulwazi lomsoco kanye nomthwalo we-glycemic wamakhowe we-portobello
Ama-mushroom e-Portobello asuke ekhulile ama-crimini amakhowe. Ama-mushroom e-Portobello (ikakhulukazi amakhulu) angasetshenziswa njengezinye izindlela ezinempilo ezintandokazi eziningi zokudla uma uzama ukudla ama-carbohydrate engaphansi noma uzama ukudla i-gluten.
Isibonelo, ama-caps amakhulu ama-mushroom e-portobello angasebenza njengezimoto zezinye izithako ezifana ne-pizza toppings, irayisi elibomvu, i-quinoa, noma ezinye izithelo ezinempilo ezincane-ze-carb ne-gluten.
Ngenxa yokwakheka kwawo, i-portobellos yenza inyama enomsoco futhi enenhliziyo ehlukile kunezitshalo noma imifino. I-portobellos eqoshiwe ingasetshenziswa esikhundleni sebhamburger buns. Lezi amakhowe nazo zithatha kahle emanzini asetshenziselwa ukunambitheka ngaphezulu.
Lapho upheka ngamakhowe we-portobello, abaningi bakhetha ukususa izigulane, ngoba bangashintsha kakhulu futhi bakhuphule okwedlulele ama-flavour ezinye izithako.
Ama-carbohydrate nama-Fiber Counts Amakhomikhali ePortobello
| Ikhefu le-1/2 lithenga amakhowe aluhlaza e-portobello | 1.5 amagremu aphumelelayo (net) ama-carbohydrate kanye no-0.5 amagremu ama-fibre nama-kilojoule angu-11 |
| 1 enkulu portobello cap (cishe ama-ounces amathathu) | 3 amagremu aphumelelayo (net) ama-carbohydrate kanye no-1 gram fibre nama-kilojoule ayi-22 |
| 1/2 indebe elicwengwe ngamakhowe portobello | 1.5 amagremu aphumelelayo (net) ama-carbohydrate kanye nama-1.5 amagremu fiber nama-khalori angu-21 |
Index Index Glycemic for Portobello Amakhowe
Njengawo wonke imifino engekho isisindo, akukho isayensi isayensi ye- glycemic index of amakhowe .
Inkomba yabo ye- glycemic , ekhombisa ukuthi ithinta kanjani ushukela wegazi, kucatshangwa ukuthi iphansi kakhulu ngoba ayinaso ishukela kanye namazinyo.
Ukulinganiselwa kwemithwalo ye-Glycemic yamakhomikhali ePortobello
Umthwalo we-glycemic ucabangela kokubili inkomba ye-glycemic kanye nesamba sokudla esidliwa. Umthwalo we-glycemic of 10 noma ngaphansi ubhekwa njengento ephansi futhi akufanele ibe nethonya elincane kwigazi glucose noma impendulo ye-insulin.
Ama-mushroom e-Portobello namanye amakhowe ane-low glycemic load.
| Usayizi Wokukhonza | Umthwalo we-Glycemic olinganisiwe |
| Ikhefu le-1/2 lithenga amakhowe aluhlaza e-portobello | 1 |
| 1 enkulu portobello cap (cishe ama-ounces amathathu) | 2 |
| 1/2 indebe elicwengwe ngamakhowe portobello | 2 |
Izinzuzo zezeMpilo zamakhowe asePortobello
Ama-mushroom e-Portobello ayimithombo enhle kakhulu yethusi, selenium, riboflavin, ne-niacin, nomthombo omuhle kakhulu we-pantothenic acid, potassium, ne-phosphorus. Ziwumthombo omuhle we-thiamin.
I-Low-Carb Mushroom Recipe
Ungakwazi ukufaka amakhowe we-portobello (noma izinhlobo ezincane ezibizwa ngokuthi i-crimini amakhowe) amakhowe amhlophe amakhowe ekuphekeni futhi ngokufanayo.
- I-saumon, i-leek, kanye ne-mushroom quiche engenamakhaza : I-quiches iningi yenziwa nge-carb crusts ephezulu kodwa kulula ukuyenza futhi inhle kakhulu kunoma yisiphi isidlo. Ungacabanga kabusha noma yikuphi kokupheka kwakho kwe-quiche bese uwabhaka ngaphandle kwe-crust. Ungakwazi ngisho nokulawula ubukhulu bezinxenye zakho ngokubhaka kumafomu e-muffin ama-silicone.
> 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/.