Onjezerani kukoma ndi chidwi kwa mbale zanu zotsika kwambiri ndi anyezi wobiriwira
Mawu akuti green anyezi nthawi zambiri amagwiritsidwa ntchito mofanana ndi kasupe anyezi ndi scallion, ngakhale kuti mbalame zamakona ndizochepa ndipo zimakhala ndi babu yoyera. Anyezi otentha amapereka mavitamini ambiri a anyezi okhwima, koma ali ndi makapu pang'ono, popeza mbali ya bulbu yokha imakhala ndi makasu.
Zakudya za Zakudya Zam'madzi ndi Zambiri za Fiber Anyezi Obiriwira
- 1/2 chikho chodulidwa wobiriwira anyezi: magalamu 3 ogwira ntchito (ukonde) makapu ndi 1.5 magalamu
- 1 wamba wothira anyezi (pafupifupi mamita 4 m'litali): 1/2 gramu yogwira (net) ma carbohydrate komanso 1/2 gramu fiber ndi 5 calories
- 1 ounce anyezi wobiriwira wothira: 1 gramu yogwira (net) makapu ndi 1 gram zowonjezera ndi makilogalamu 9
Index of Glycemic Index ndi Glycemic kwa Anyezi Obiriwira
Mofanana ndi masamba ambiri omwe sali wowuma, anyezi wobiriwira samayesedwa ndi chiwerengero cha glycemic index . Chifukwa chakuti ali ndi kagawodidirate pang'ono, sangathe kuyesa ndondomeko ya glycemic ndipo akuganiza kuti ali ndi GI yotsika kwambiri. Matendawa, omwe amalingalira kuchuluka kwa ndalama zomwe angadye, ali ndi izi:
Mtolo Wopweteka:
- 1/2 kapu yaiwisi odulidwa: 1 (otsika kwambiri)
- 1 wamba wonyezimira wobiriwira (pafupifupi masentimita 4 m'litali): 0 (otsika kwambiri)
1 ounkhi wobiriwira wothira: 0 (otsika kwambiri)
Mtengo wa Zakudya Zobiriwira
Zakudya zabwino, zobiriwira anyezi zimaphatikizapo phindu la anyezi ndi masamba. Ndizochokera ku vitamini K ndi vitamini C, ndipo zimapezeka kwambiri chifukwa cha vitamini A ndi folate.
Anyezi Obiriwira 101
Anyezi anyezi amapezeka chaka chonse. Iwo ali ndi nsonga zobiriwira zobiriwira ndi zoyera zoyera zomwe zimaphatikizapo mphukira zazing'ono za mizu. Zonse zobiriwira anyezi zimadya, ngakhale kuti mungafune kuchotsa mizu yaying'ono. Babu gawo la green anyezi ndi lofewa pang'ono poyerekeza ndi babu wamkulu anyezi.
Mbalamezi mulibe babu. Anyezi ambiri amawotcha amawisi, koma amatha kuwedwa, kupukutidwa, kapena kusungidwa, okwanira kapena odulidwa.
Mmene Mungasungire Anyezi Obiriwira
Chotsani mapangidwe aliwonse monga mphira ndi kuchotsa masamba omwe awonongeka. Akuleni mu thumba la pulasitiki ndi kuwasungira gawo la zowawa za masamba za firiji. Sayenera kusungidwa masiku oposa asanu. Iwo akhoza kutaya kapena kutayika mwaukali wawo masiku angapo kapena atatu, malingana ndi momwe iwo analiri atsopano pamene inu munawagula iwo. Kusunga anyezi wobiriwira mosiyana ndi zakudya zomwe zimakonda kuyamwa zonunkhira anyezi monga bowa kapena chimanga.
Njira 5 Zogwiritsira Ntchito Anyezi Obiriwira, Mbalame Zam'madzi, ndi Anyezi Otentha
- Zosamba zokongoletsa: Fukani anyezi wobiriwira wothira pamwamba pa supu kuti mupange pang'ono.
- Dulani masangweji: Zakudya za nkhuku kapena nkhuku zimayenda bwino ndi anyezi wobiriwira mu sangweji.
- Wonjezerani ku saladi: Amatha kukulitsa saladi yanu yokhala ndi saladi komanso amapatsa saladi yamtengo wapatali ku saladi yanu.
- Pangani pesto ya Chitchaina: Gwiritsani ntchito pulogalamu ya zakudya ndikuphatikiza anyezi wobiriwira, adyo, ginger, ndi mafuta kuti mupange msuzi kapena kufalitsa omwe angathe kuwonjezeredwa ku zophika nyama kapena kugwiritsa ntchito pamwamba pa masamba ena.
- Mabala a mandimu : Kuwaza anyezi odulidwa kumapanga mtundu komanso chidwi chokamwa komanso kukoma.
> 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. https://ndb.nal.usda.gov/ndb/.