Zakudya zomwe zimachokera ku chimanga , monga mapulasitiki, chimanga, polenta, grits ndi ufa wa masa, zomwe zimapangidwa kuchokera ku mbewu zachitsamba zouma komanso zapansi, zimasiyana ndi chiwerengero cha carb. Malamulo adakalipobe ngati zakudya za chimanga ndi zabwino kuti zikhale ndi zakudya zochepa. Popcorn ndi otsika kwambiri mu carbs, komanso imakhala yochepa kwambiri pa zokhudzana ndi zakudya. Chimake chimakhala chokwanira mu carbs koma ndizochokera mchere wambiri.
Chinsinsi ndicho nthawi zonse.
Chomera cha chimanga ndi udzu, ndipo chimanga chikhoza kugwiritsidwa ntchito ngati tirigu pamene amagwiritsidwa ntchito pamaso ake. Za Carb zokhudzana ndi chimanga chamtundu, chisanu kapena zamzitini monga masamba ndi osiyana ndi chimanga chouma.
Zakudya zam'mimba, zopangira, polenta , ndi ufa wa chimanga zonse zili ndi chakudya chofanana kwambiri. Zikuwoneka kuti zimasiyana mosiyanasiyana kusiyana ndi mtundu.
| Chakudya chochokera ku chimanga | Carbs, fiber, ndi kalori amawerengera |
|---|---|
| 1/4 chikho chomera chimanga (pafupifupi ounce imodzi) | 21 magalamu a carb net , 2 magalamu amitundu, 111 makilogalamu |
| 1/2 kapu yophika | 18 magalamu a carb net, 1 gram fiber, 87 makilogalamu |
| 1 chikho chimodzi cha mphepo | 5 magalamu a carb net, 1 gram zitsulo, makilogalamu 31 |
| 1 chikho chimodzi chokhala ndi mafuta | 5 magalamu a carb net, 1 gram fiber, 55 calories |
| 1-ounce tortilla chips | 18 magalamu a carb net, 1 gram fiber, 138 calories |
Index Index and Glycemic Load kwa Cornmeal ndi Popcorn
Mndandanda wa chakudya ndi chiwonetsero cha momwe chakudya chimakhalira shuga.
Maphunziro awiri a chimanga anali ndi chiwerengero cha ma 68 a glycemic index.
Chakudya chochepa cha chakudya chikugwirizana ndi chiwerengero cha glycemic koma chimafunika kukula kwa kutumikira. Mliri umodzi wa m'magazi ndi wofanana ndi kudya 1 gm ya shuga.
| Kulemera kwa chimanga ndi mapulogalamu |
|---|
| 1/4 kapu yaiwisi yam'mimba (pafupifupi ounce): 13 |
| 1/2 chikho chophika: 11 |
| 1 chikho chimodzi chokhalapo: 3 |
| 1-ounce chipsera cha tortilla: 1 |
Ubwino Wathanzi wa Zakudya Zochokera Kumbewu
Mbewu yambewu zonse ndizochokera ku thiamin ndi magnesium. Zakudya zamakona zopangidwa kuchokera ku chimanga chouma, monga grits, polenta, ndi ufa wa masa ndizowonjezera mavitamini B6 ndi folate .
Kusankhidwa
Mitengo yambiri ya chimanga imayambika ngati imachokera ku chimanga chouma. Inu mukanati muchite zovuta kuti mupeze nthanga za chimanga kuti mutenge nokha. Kupeza chimbudzi chabwino kwambiri kumakhala komwe kumachokera komanso kaya ndi manda kapena ayi. Mwala wa miyala sungakonzedwe mochepa ndipo umakhala ndi zakudya zambiri komanso kukoma kowonjezereka kuposa chimanga chamera. Komabe, chakudya chambewu chimanga chambewu chimapangidwa ndi mavitamini ndi minerals omwe amapatsa thanzi labwino.
Kusunga Chakudya Chochokera Kumbewu
Mphepete mwa miyala iyenera kukhala firiji pasanathe miyezi inayi, koma chimanga cham'mimba chikhoza kusungidwa m'bwalo lamapiri m'malo ouma ozizira kwa miyezi isanu ndi itatu. Chimake chimatha kukhala chisanu ndipo chimatha zaka ziwiri.
Polenta, mbale yophika yopsereka yotchuka ku Italy ikhoza kuphikidwa ngati phala, kapena ikhale yokazinga, yophika kapena yokopa ndipo imakhala yokhazikika ndipo imagwiritsidwa ntchito monga mkate kapena ngati mbale kuti ikhale ndi nsomba, nyama kapena stews.
Manyowa, monga chimanga nthawi zonse, amatha kusungidwa pamalo ozizira, komabe kamodzi kokha kamatsegulidwa ayenera kutumizidwa ku chidebe chopanda mpweya kapena phukusi lonselo liyenera kuwonjezeredwa ku thumba la kutseka zip-kutetezedwa kuti lisatayike.
Kodi Magulu Ena Odyera Amawathira Bwanji Carb-Wanzeru?
Zosankha zina ndi zanzeru kuposa ena pofuna kusankha zakudya zochepa. Zomera zosavuta ndi mtedza ndi mbewu zikuwoneka bwino. Kubweretsa kumbuyo kumakhala zipatso zambiri, mbewu ndi nyemba ndi mkaka ndi mkaka .
Zotsatira:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa mayiko omwe ali ndi chiwerengero cha glycemic index and values glycemic value: 2002." American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).
USDA National Nutrient Database ya Standard Reference, Release 21.