Ukwaziswa Okunempilo, I-Glycemic Index, Ama-calories, amaprotheni
Ubhontshisi obumnyama luhlobo lwe-legume elingathengwa olomile noma olusemathinini. Njengoba kuphawuliwe ngezansi, kunezinzuzo zokuzipheka ngokwakho, njengoba umthelela we-ushukela wegazi uzoba mncane, kanti izinzuzo zokutshala izitshalo zizokhuliswa. Ngemuva kokufaka ubhontshisi (ubusuku obuhle kakhulu), lahla amanzi okuwa amanzi ngaphambi kokuwafaka emanzini amasha. Lokhu kuzosusa ezinye izinto ezibangela ukuphuza, kanye nezinye izakhi zokulwa (izitshalo kanye namathanethi) ezingenza kube nzima ukuthola wonke izakhi kumabhontshisi.
Ama-Black Soy Beans ayingxenye enkulu ye-carb esikhundleni sezinyosi ezimnyama
Ama-carbohydrate nama-Fiber Counts for Beans Black
- ½ inkomishi ephekiwe ubhontshisi omnyama: amagremu ayi-13 aphumelelayo (net) ama-carbohydrate kanye nama-8 amagremu fiber, ama-8 amagremu amaprotheni, nama-calories angu-114
Index Index Glycemic of Ubhontshisi Black
Izifundo ezimbili zamabhontshisi abamnyama abilisiwe abike inani elilinganiselwe le-glycemic ka-25. Ubhontshisi obunqotshwe kanye nobhontshisi obuphekwe emphemeni wokucindezela cishe njalo ubonisa i-GI ephakeme (maphakathi no-40 kuya phakathi kwawo-60, nobhontshisi obumathinini obuphelile).
Ulwazi Oluthe xaxa Mayelana Nenkinga YeGlycemic
Umthwalo we-Glycemic of Beans Black
- ½ inkomishi ebhontshisi abamnyama abaphekwe: 7
Izinzuzo zezempilo zezinyosi ezimnyama
Ubhontshisi obumnyama buwumthombo omuhle kakhulu we-fiber (kokubili okune-soluble futhi engenayo i-insoluble) kanye ne-folate, umthombo omuhle kakhulu we-manganese, i-magnesium, ne-thiamin, nomthombo omuhle we-potassium nensimbi. Amabhontshisi amnyama nawo anamanye ama-phytonutrients , ikakhulukazi i-polyphenols ekugqokeni.
Amabhontshisi amnyama, njengamanye amaqabunga, mhlawumbe angumthombo wokudla omuhle kakhulu we -carbohydrate osondelene kancane kancane kanye nesitashi esimelana nayo .
Ngokuyinhloko, lokhu kusho ukuthi bane-starch eguquguqukayo ibe yi-glucose, nesitashi esingagciniwe emathunjini amancane nhlobo. Okungenani ukutadisha okunye kubonise ukuthi ukushintsha ama-carbohydrates amaningi akhuphuka ngokushesha nge-legumes ngcono ukulawulwa kwe-glycemic kubantu abanesifo sikashukela. Ukudla ukudla okuphezulu e-starch okumelana nakho kungase kuthuthukise impilo ye-colon, kuhlanganise nokugqugquzela imfuyo enempilo yamathumbu.
I-starch ephikisanayo ingase ithuthukise ukuzwela kwe-insulini nokumunwa kwamaminerali afana ne-calcium. Kodwa-ke, phawula ukuthi le ubhontshisi osemathinini unomhlahlandlela ophezulu we-glycemic, futhi isitashi esincane esinqunywe futhi esimelana nobhontshisi obomile obomisiwe futhi obilisiwe. Futhi, abanye abashukela ngesifo sikashukela babona ukuthi ubhontshisi bangela ukuthi ukukhuphuka kweglucose yegazi kuphuthumise, ngakho-ke kulula ngokucacile ukuthi kunjani ukuhlukahluka komuntu ngamunye ngendlela izinhlelo zethu zokugaya ukudlala ngayo izitshalo.
Amaphrofayli amaningi we-Carb:
- Izithelo
- Imifino
- Amantongomane nembewu
- Izinhlamvu nezitshalo
- Ubisi, ukhilimu, i-Soy Milk, njll.
Imithombo:
UCarmona-Garcia, R., Osorio-Diaz, P., Agama-Acevedo, et al. Ukwakhiwa kanye nomphumela wokungena ekutheni umthamo we-starch uyagcwalisa we-Phaseolus vulgaris (L.) cv. 'Mayocoba'. I-International Journal of Food Science and Technology.
Fernandes AC, Nishida W, da Costa Proenc RP et al. Umthelela wokungena emkhakheni wokudla okunomsoco wezinyosi ezivamile (Phaseolus vulgaris L.) okuphekwe noma ngaphandle kokugeleza kwamanzi: ukubuyekezwa. I-International Journal of Food Science and Technology 2010, 45: 2209-2218. 2010. 2007, 42: 296-302. 2007.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
A
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla Okubhekiselele ku-Standard Reference, Release 21.