Manyowa, monga mandimu, amagwiritsidwa ntchito kuti ayambe kumadya zakudya popanda kuwonjezera zambiri, ngati zilipo, mavitamini. Madzi a mandimu akhoza kugwiritsidwa ntchito mu saladi, supu, ndi ma dips m'malo mwa kuvala komwe kungakhale ndi chiwerengero cha carb.
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
Nthawi zambiri mumagwiritsa ntchito madzi a mandimu m'malo mwa laimu lonse, choncho zimaperekedwa kwa onse awiri.
- Supuni 1 yatsopano madzi a mandimu: 1 gramu yogwira (ukonde) makapu ndi ma gramu 0 magetsi ndi ma calories 4.
- Madzi a 1 sing'anga laimu (mafuta oposa 1.5 olemera): magalamu 4 ogwira (net) makapu ndi ma gramu 0 magetsi ndi 11 makilogalamu.
- 1 lonse laimu (pafupifupi masentimita awiri m'mimba mwake): magalamu asanu ogwira ntchito (ukonde) makapu ndi 2 magalamu amitundu ndi makilogalamu 20.
Index Index ndi Glycemic Load
Palibe kafukufuku wa sayansi wa mndandanda wa glycemic wa mandimu ya mandimu, monga momwe amachitira zipatso zambiri zopanda shuga ndi masamba osakhala wowuma. Ichi ndi chifukwa chakuti ali ndi timadzi timene timagulu timene timayambitsa shuga ndipo sitimayenera kukhala ndi zotsatira zambiri pa shuga lanu la magazi. Matendawa amalingalira kuchuluka kwa zakudya zomwe amadya komanso momwe zimakhudzira shuga ndi magazi. Mtengo wa zosachepera 10 umawoneka kuti uli wotsika. Nazi zotsatira zomwe zimayesedwa ndi madzi a mandimu:
Mtolo Wopweteka:
- 1 Supuni ya mandimu: 0
Madzi a 1 sing'anga laimu: 1
Zaumoyo ndi Zaumoyo
Manyowa ndi mandimu, monga zipatso zonse za citrus, ndizochokera ku vitamini C.
Lamu imodzi yokha yaing'ono imanyamula gawo limodzi mwa magawo atatu a Vitamini C omwe amawalimbikitsa tsiku lililonse . Mitengo imadziwikanso ndi antioxidant yawo komanso kupereka bioflavonoids. Kuti mupeze madzi ambiri a mandimu, muyenera kugwiritsa ntchito madzi ambiri kuposa nthawi zonse. Komabe, 1/4 chikho cha madzi a mandimu ndi chitsime chabwino cha vitamini C, ndipo pali mitundu yambiri yowonjezera yowonjezereka m'matumbo.
Kudya kwa Carb Low
Mukhoza kupanga mwamsanga wathanzi ndi wowawasa laimu saladi popukuta pamodzi mandimu, maolivi, mchere, tsabola, ndi sweetener. Kapena, chotsani chokoma chokongoletsera tart. Anthu ena amasiya mafuta ndi madiresi pokhapokha atapsa madzi ndi mandimu.
Mphepete mwa laimu kapena kupopera kwa madzi a mandimu mumadzi kapena seltzer ikhoza kukulitsa galasi yanu kapena kuphimba kukoma kwa madzi opopayi. Madzi a mandimu ndi maziko a ambiri otsika-carb cocktails mungathe kusakaniza ndi kusangalala.
Madzi a mandimu ndiwo maziko a marinades a nkhuku kapena nkhuku fajitas kapena nkhuku yofiira ku Mexican. Sungani mapepala ena omaliza kuti afikitse nyama kapena masamba osakanikira musanawapindire mu tortilla ndi kusangalala. Mudzawonjezera mavitamini abwino komanso mavitamini C.
> Zotsatira:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Ma tebulo a Glycemic Index ndi Ma Glycemic Load Values: 2008. Chisamaliro cha shuga . 2008; 31 (12): 2281-2283. onetsani: 10.2337 / dc08-1239.
> USDA National Nutrient Database ya Standard Reference, Dipatimenti ya Ulimi ya United States.