Iphelele ngokudla okuphansi kwe-Carb
Ukunciphisa ama-carbohydrate bekulokhu kugxile ekulahlekeni kwesisindo samanje kanye nezinhlelo zezempilo, futhi ngesizathu esihle. Ngenkathi bengezona zonke ezimbi, abantu baseMelika abaningi badla ama-carbs amaningi - nabangalungile. Ngokuvamile iCarbs iwela kwesinye sezigaba ezintathu eziyinhloko: ushukela, isitashi noma i-fiber. I-fibre nesitashi kuyi-carbs eyinkimbinkimbi eyenziwe ngamayunithi amaningi ashukela ahlangene ndawonye.
Izithelo, imifino, okusanhlamvu, kanye nezitshalo ziwela kulezi zigaba ezimbili. Ngakolunye uhlangothi, i-carbohydrate elula. Kwenzeka ngokwemvelo ezitsheni nobisi, kodwa kungabuye kwenezelwe ekudleni ngendlela ye-sucrose.
Ukudla kwakho kwansuku zonke kwama-carbohydrate
I-Food and Drug Administration ikhuthaza ukuba i-carbs ihlanganise phakathi kwamaphesenti angama-45 no-65 we-calories yokudla kwansuku zonke. Noma kunjalo, ukuqamba ukufaka ama-carbs ekudleni okunempilo ukwazi ukuthi yikuphi okumele ukhethe - nokuthi yini okufanele uyigweme. Isihluthulelo sokulahlekelwa isisindo nokuthuthukisa impilo ngokusebenzisa indlela ephansi yokudoba ukunciphisa ukudla kwakho okuqukethe ushukela owengeziwe kanye nezinhlamvu ezicwengisiwe, ezifana neziphuzo eziyishukela kanye nama-dessert. Lokhu kudla kulayishwa ngekhalori kodwa kunomsoco omncane kakhulu wokudla okunomsoco.
Izithelo nemifino
Nakuba izidlo ezincane ezivame ukuvimbela ukusetshenziswa kwezithelo nemifino, abukho ubufakazi bokuthi lezi zinhlobo ze-carbs ziholela ekuzuzeni isisindo noma noma yiziphi izingozi zempilo ezihambisana nokukhuluphala.
Eqinisweni, ngokuvamile izithelo nemifino kuyasiza ekulahlekelweni noma ekugcineni isisindo ngoba okuqukethwe kwe-fibre kukusiza uzizwe ugcwele.
Phakathi kwezithelo nemifino, abanye baphumelela ngezinzuzo zabo zokudla okunomsoco. I-carbohydrate e-zucchini, imifino enomusa engangena ekudleni okuhlukahlukene, iyindlela ezuzisayo engenzi isandla ekutheni isisindo sithole futhi singakusiza ukuba ulahlekelwe isisindo.
Ngaphezu kwalokho, i-zucchini ngumthombo omuhle we-vitamin C, i-vitamin B6, i-riboflavin, ne-manganese, kanye nokwehla kwesinye izakhi eziningi.
I-Zucchini iyinhlanganisela ehambisana nezici kakhulu ezingathatha ama-flavour kwanoma yikuphi isidlo osibumbayo. Sika sibe yimichilo (sebenzisa i-peeler yemifino ukwenza kube lula), ingafaka esikhundleni se-pasta (noma, nakakhulu, bheka lokhu iresiphi ye-pasta ye-zucchini ). Kulula ukukhula, kanti nakuba kuyimifino ehlobo, ngokuvamile kuyatholakala unyaka wonke.
Ama-carbohydrate nama-Fiber Counts for Zucchini
- 1/2 indebe ye-zucchini eqoshiwe: 1.5 amagremu aphumelelayo (net) ama-carbohydrate kanye no-1 gram fibre nama-10 kilojoule
- I-zucchini eyi-1 ephakathi (cishe ama-7 oz): ama-gramu ama-5 aphumelelayo (net) ama-carbohydrate kanye nama-2 amagremu fiber nama-khalori angu-31
- 4 oz zucchini (1/4 lb.): 3 amagremu ukusebenza (net) carbohydrate plus 1 gram fibre kanye 18 kilojoule
Index Index Glycemic for Zucchini
Njengawo wonke imifino engekho isitashi, ayikho isayensi yesayensi ye-glycemic index of zucchini.
Ukulinganiselwa kwe-Glycemic Load ye-Zucchini
- 1/2 inkomishi i-zucchini eqoshiwe: 1
- 1 zucchini ephakathi (cishe i-oz 7): 3
- 4 oz zucchini (1/4 lb.): 2
Ukupheka okuphansi kwe-Carb nge-Zucchini
Yenza i-pasta njengoba kuchaziwe ngenhla, noma zama lokhu:
- I-Squash Casserole yase-Italy
- Imifino yasehlobo yaseMedithera (Efana ne Ratatouille)
- I-Low-Carb Nachos
> Imithombo:
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. " Ithebula Lamazwe Lamazwe Lama-Glycemic Index kanye nama-Glycemic Load Values: 2002. " I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
> I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Standard Reference, Release 20.