Indlela abathandi bezambane abaphatha ngayo ukudla okuphansi
Akungabazeki ngalokhu, amazambane aphezulu phezulu kwe-carb eliphezulu kanye nohlu oluphezulu lwemifino ye-glycemic. Uma ungumuntu wokudla okuphansi , cishe ungaphuthelwa amazambane, ikakhulukazi uma kuhamba-ukududuza ukudla. Kukhona izindaba ezinhle nokho uma udla ukudla okunomsoco, amancane amazambane anomsoco akuyona into embi, kanti uma udla ukudla okuncane, kunezinye izindlela ezinomsoco futhi ezinempilo kumazambane.
I-Carbohydrate ne-Fiber Counts
Amazambane aphakathi kwemifino ephakeme kakhulu ye-carb, i-starchy, ne-glycemic kakhulu. Uma unesidlo sokudla esivinjelwe, ke amazambane kufanele agwenywe.
| Ukulungiselela amazambane | I-carb, i-fiber nekhalori ibalwa |
|---|---|
| I-1/2 indebe yakhipha amazambane ahlaza | 12 grams net carbs , 2 amagremu fiber, 58 kilojoule |
| 1 amazambane aphakathi (kuya ku-3 1/2 amasentimitha ububanzi; cishe ama-ounces angu-7.5) | 33 amagremu wenetha, amagremu ama-5, ama-calories angu-164 |
| 1 amazambane amakhulu (kufika ku-4 1/2 amayintshi ububanzi; cishe ama-ounces angu-13) | 57 amagremu enetha net, 8 amagremu fiber, ama-284 kilojoule |
| 1/2 indebe yamazambane aphethwe ngobisi (ayikho ibhotela): | Ama-gram angu-17 amagremu, 2 amagremu ama-fibre, ama-87 kilojoule |
| I-1/2 indebe yamazambane aphethwe ngamanzi afakwe emanzini (okusheshayo) amazambane ngobisi | 13 amagremu wenetha, 2 amagremu fiber, amakholori angu-114 |
I-Index ye-Glycemic
Inkomba ye- glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi. Ucwaningo lwe- glycemic index of amazambane lukhulu futhi luhlukahlukene.
Imiphumela yonke indawo isuka ku-56 kuya ku-111. Iningi lamazinga aphakathi kwawo aphakathi kwamaphesenti angama-80, okwenza amazambane omunye kokudla okunengi kakhulu kweglycemic nxazonke, nakuba izinhlobo zama-waxy, njengezambatho ezibomvu ezintsha, ezivame ukuzibamba ukuma esikhundleni sokuphuka zibe isitashi, kukhona kancane kancane glycemic kunama russe nezinye amazambane isitashi.
Amazambane angama- glycemic nakakhulu kunokushukela .
Umthwalo we-Glycemic olinganisiwe
Umthwalo we-glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of one ulingana nokudla 1 gram ye-glucose. A
| Ukulinganiselwa kwe-glycemic load of pototoes |
|---|
| I-1/2 indebe itholakala amazambane abuluhlaza: 6 |
| 1 amazambane aphakathi (2½ kuya ku-3½ intshi ububanzi; cishe u-7.5 oz): 17 |
| 1 amazambane amakhulu (3 kuya ku-4½ amasentimitha ububanzi; cishe u-13 oz): 29 |
| 1/2 indebe yamazambane aphethwe ngobisi (ayikho ibhotela): 8 |
| 1/2 indebe yamazambane aphethwe ngamanzi afakwe emanzini (okusheshayo) amazambane ngobisi: 7 |
Izinzuzo zezeMpilo
Amazambane angumthombo omuhle kakhulu wevithamini C ne-potassium kanye nomthombo omuhle we-folate, i- vitamin B6 ne-manganese. Zineziqu eziphakeme kakhulu zama- phytonutrients e- antioxidant uma kuqhathaniswa nezinye ukudla ngokuvolumu noma isisindo. Ngesisekelo sekhalori ngalinye, noma kunjalo, amazambane awanalo ikhalori ephezulu njengemifino eminingi engeyi-starchy.
Kunezinhlobo ezingaphezu kwezingu-100 zamazambane, futhi ngayinye inezinhlamvu zayo zokondla. Izinhlobo eziluhlaza okwesibhakabhaka, ezibomvu nezibomvu zivame ukuba nama-phytonutrients amaningi.
Ama-Good Potato Substitutes
Kukhona ezinye izitshalo zemifino ezimpande , njenge-turnips noma izimpande zesilimo esidliwayo esinamagatsha anamanzi, ezingafani ne-carb-elayishiwe.
Ungase ufune ukuzama izindlela zokupheka ezisezingeni eliphansi ezinikezela izinketho ezingezansi ezitsheni ezivamile zamazambane.
- Ikholifulawa ecibilikile esikhundleni samazambane ahlambulukile
- I-cauliflower gratin , efana ne-gratin yamazambane
- Ukholifulawa "amazambane" isaladi , ephelele epikinikini noma ibhande lesikhathi
- I-low-carb latkes, enye ehlukile ye-Hanukkah
- I-low-carb clam chowder esebenzisa ukholifulawa esikhundleni samazambane
Imithombo
> Leroux, Marcus, Foster-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).
UMnyango Wezolimo we-United States. "I-Oxygen Radical Absorbance Capacity (ORAC) Yokudla Okukhethiwe - 2007. November 2007
I-USDA Idatha Yomhlaba Kazwelonke Yezokuthutha Ye-Reference Standard, Release 28.