Amajikijolo avuthiwe kokubili okunomsoco futhi aphansi ushukela
Izithelo zivame ukuba ne-carbohydrate ephakeme kunemifino ngenxa yeshukela ngokwemvelo kuwo. Kodwa lokho akusho ukuthi kufanele uzigweme. Ngokubanzi, labo abanokuqukethwe kwamanzi aphezulu bayoba nama-carbs ambalwa ngokukhonza, ngakho-ke izinzuzo zokudla zizobe zidlula kakhulu imiphumela (uma zidliwe ngokulinganisela).
Ama-strawberry ayisibonelo esihle.
Phakathi kwawo wonke amajikijolo ongawadla, ama-strawberries anama-carbs aphansi kunazo zonke ngokukhonza. Akuzona nje ukuthi ziphansi ushukela, ziwumthombo omuhle kakhulu wamavithamini namaminerali.
Umlando we-Strawberry
Isithelo se-strawberry, uhlobo lwezinhlobo zohlobo lwe- Fragaria , kuye kwashiwo ezincwadini zasendulo zaseRoma ukuze zisebenzise imithi. I-strawberries oyidlayo namhlanje (i- Fragaria ananassa ) yi-hybrid ekhulile yaseBrithtany, eFrance ngasekupheleni kwekhulu le-18.
Ngaphambi kokufika kwe- F. ananassa , ama-strawberries asendle nezinhlobo ezihlwanyelwe ze-strawberry zasendle yizinhlobo ezivame ukusetshenziswa.
Ama-carbohydrate nama-Fiber Counts ama-Strawberries
Ngaphandle kokuzidla zihlanzekile, ungafisa ama-strawberries, uwafake ekugcineni, futhi awomise ukuze usetshenziswe okusanhlamvu, imikhiqizo ebhakiwe kanye nezinye ukudla okulungiselelwe. Ama-strawberries ayengeziwe ngaphezu kwe-ayisikhilimu, ama-smoothies, ama-milkshakes, nama-yogurts.
Uma kusetshenziswe fresh, ama-strawberries aziqhayisa ama-carbohydrate enetha , ama- fiber, nama-caloric amanani afanelekayo ekudleni okuphansi kwe-carb.
I-Strawberry Quantity | I-Carbs, iFiber, ne-Calorie Counts |
|---|---|
½ inkomishi eqoshiwe ama-strawberries | 5 amagremu wenetha, 1.5 amagremu fiber, ama-kilojoule angu-26 |
1 enkulu (1.5-intshi ububanzi) sitrobheli | 1 gram carbs net, 0.5 amagremu fiber, 6 kilojoule |
Inani le-carbohydrate yenetha liyi-number of carbs oyilungayo ngokuyinhloko kwe-carbs yenani ukudla okungase kuqukethe.
Index Index Glycemic kanye Umthwalo Glycemic for Strawberries
Umthelela wokudla kwi-glucose yegazi (ushukela) uboniswa ku-index glycemic kanye nomthwalo we-glycemic:
- Inkomba ye-glycemic (GI) iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi.
- Umthwalo we-glycemic (GL) ucabangela inani le-GI ngokuphathelene nobukhulu bokukhonza. I-GL eyodwa ilingana nokudla igramu eyodwa ye-glucose.
Ngenkathi ama-strawberry azoba ne-GI engama-40, insizakalo yesigamu se-strawberries enezinyosi izoba ne-GL engama-1.5 kuphela. I-GL engama-10 noma ngaphansi ibhekwa njengento ephansi futhi ingabi nethonya elincane kwi-glucose yegazi noma impendulo ye-insulin.
Izinzuzo zezempilo ze-Strawberries
Ama-Strawberry amthombo omuhle kakhulu wevithamini C kanye nomthombo omuhle we-potassium nama-manganese. Zinezinhlobo eziningi zemifino , okungasiza ukuvikela amangqamuzana akho ekulimaleni.
Ama-strawberries alinganisiwe njengenye yezithelo eziphakeme kakhulu kuma-antioxidants futhi, ngaleyo ndlela, anganikeza izinzuzo zezempilo. Nakuba izifundo zokuhlola ziphakamisa ukuthi ama-antioxidants anganciphisa ingozi yokuhlaselwa yinhliziyo, ukushaywa komzimba, namanye amagciwane, ucwaningo lwezokwelapha alukabonakali lokhu. Nokho, lokhu akufanele kuphazamise inani lokudla okunomsoco we-antioxidant-rich rich foods njengengxenye yokudla okunomsoco.
Ukukhethwa nokugcinwa kwama-Strawberries
Lapho uthenga ama-strawberries, qaphela ukuvuthwa kwawo, futhi ugweme lezo ezivuthiwe noma ezingavuthi ngokwanele. Akukona kuphela ukuthi isitshalobhisi esivuthiwe sinezinga elihle kakhulu, liqukethe izakhi eziningi.
Ukukhuphula ama-strawberries eshalofini akuthuthukisi ukubaluleka komsoco wabo. Ngokufanayo, ama-strawberries aphezulu nje alahlekelwa kuphela kokudla kwawo okunomsoco, ajwayele ukubunjwa okungafuni ukuwadla.
Nakuba manje usungathenga ama-strawberries amasha unyaka wonke, kungcono kakhulu uma kutholakala endaweni yangakini nangenkathi. Ama-strawberries athunyelwe amabanga amade avame ukuvuthiwe futhi abe nokuthungwa okunamandla, okungahambisani nokukhula.
Ekugcineni, ngisho nama-strawberries asanda kumiswa angase atholakale kulabo abathunyelwe amakhulu noma izinkulungwane zamamayela.
Sebenzisa lawa macebiso okungeziwe ukuze uthole okungcono kakhulu ama-strawberry akho:
- Hlola njalo ama-strawberries abomvu kuze kube sekugcineni. Gwema amajikijolo anezindawo ezimhlophe noma eziluhlaza noma abonakaliswe nganoma iyiphi indlela.
- Uma ama-strawberry egcwele ipulasitiki ecacile, bheka engaphansi kwe-check for rotten or unplugged. Qinisekisa ukuthi azikho izimpawu zomsundu noma ukubunjwa okuphuzayo.
- Uma uthola ama-strawberries ekhaya, awususe ngaphandle kwesitsha bese ulahla noma yikuphi okungenzeka kube ukubola noma ukubunjwa njengoba kungasheshe kuphazamise abanye.
- Gcina amajikijolo esiqandisini futhi ungageza kuze kube khona ngaphambi kokusetshenziswa. Uma ungawasebenzisi ngaphambi kokuhamba kabi, uwafake esitsheni sepulasitiki bese ubanda.
> Imithombo:
> Afrin S, Gasparrini M, Forbes-Hernandez TY, et al. Izinzuzo Zempilo Ezithenjisiwe Ze-Strawberry: Ukugxila Ezifundweni Zezokwelapha. I-Journal of Agricultural and Food Chemistry . 2016; 64 (22): 4435-4449. doi: 10.1021 / acs.jafc.6b00857.
> Isikhungo Sikazwelonke Sempilo Ephelele Nezohlanganiswa: Izikhungo Zikazwelonke Zempilo. Ama-Antioxidants: Ekujuleni. I-Bethesda, e-Maryland; ibuyekeziwe ngoMeyi 4, 2016; Incwadi ye-NCCIH D438.
> UMnyango Wezolimo wase-US. I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Reference Standard. Washington, DC