Kupita kabichi wofiira mutu kumutu kumadula kabichi wobiriwira nthawi iliyonse
Kabichi wofiira ndi zosiyanasiyana kabichi ndi zina zina zomwe zimasintha mtundu molingana ndi acidity kapena alkalinity m'nthaka zakula, kapena acidity ya madzi akuphika nawo. Kabichi wofiira ali ndi chakudya choposa thanzi kabichi ndipo amawoneka kuti ndi chakudya chochepa.
Kuti muzisunga mtundu wofiira mukamaphika kabichi wofiira, muziphika ndi vinyo wosasa, madzi a mandimu, kapena mankhwala enaake.
Ngati simutero, zikhoza kutembenukira buluu. Zizindikiro za pH zodzipanga zokha zingapangidwe ndi madzi ofiira a kabichi.
Zakudya za Zakudya Zam'madzi ndi Zopangira Fiber Kabichi
Mmodzi mwa masamba otsika mtengo kwambiri, kabichi yotsika kwambiri ikhoza kukonzekera njira zosiyanasiyana: zophikidwa, ndi ng'ombe yamphongo, monga nyenyezi mu cole slaw kapena sauteed.
| Kukonzekera kofiira kabichi | Carbs, fiber ndi kalori amawerengera |
|---|---|
| ½ chikho cha kabichi wofiira wodulidwa | 2 magalamu a carbs net , 1 gramu ya fiber, 14 makilogalamu |
| ½ chikho cha kabichi wofiira wofiira | 2 magalamu a carbs net, 1 gramu ya fiber, 11 makilogalamu |
| ½ chikho chophika chophika kabichi chophikidwa | 3 magalamu a carb net, 2 magalamu a magetsi, makilogalamu 22 |
| 1 yaying'ono mutu wa kabichi (4-inch m'mimba mwake) | 30 magalamu a carb net, 12 magalamu a mchere, makiritsi 176 |
Index of Glycemic Index ya Red Kabichi
Mndandanda wa chakudya ndi chiwonetsero cha momwe chakudya chimakhalira shuga. Mofanana ndi masamba ambiri omwe sali wowuma, palibe sayansi yophunzira za glycemic index ya kabichi wofiira .
Katundu Wotchedwa Glycemic Load wa Kabichi Kakang'ono
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. Popeza palibe maphunziro a sayansi pa ndondomeko ya glycemic ya kabichi wofiira, katundu wa glycemic ndi kuyerekezera.
| Kuchuluka kwa glycemic load ya kabichi wofiira |
|---|
| ½ chikho cha kabichi wofiira wothira: 1 |
| ½ chikho cha kabichi wofiira wofiira: 1 |
| ½ chikho cha kabichi wofiira wophikidwa: 1 |
| 1 yaying'ono ya kabichi (4-inch m'mimba mwake): 15 |
Ubwino Wathanzi wa Kabichi Kabichi
Kabichi wofiira ndi gwero labwino kwambiri. Ndizochokera kwambiri kwa vitamini C ndi vitamini K, omwe amapezeka kwambiri mu vitamini A, ndipo amakhala ndi vitamini B6 komanso manganese.
Kabichi yofiira imakhala ndi tizilombo topamwamba kuposa kabichi wobiriwira, makamaka polyphenols kuphatikizapo anthocyanins, omwe ali ndi mtundu wofiira. Komanso, kabichi wofiira imakhala ndi chitsulo chambiri kuposa kabichi wobiriwira.
Kabichi wofiira amakhala ndi vitamini A oposa 10 kuposa kabichi wobiriwira. Mitundu yonse ya kabichi imakhala ndi vitamini A monga carotenoids beta-carotene, lutein, ndi zeaxanthin. Beta-carotene ndi antioxidant yomwe ingathenso kukhala vitamini A yomwe mukufunikira kuti muwonetse masomphenya komanso kusunga khungu lanu ndi chitetezo cha mthupi. Lutein ndi zeaxanthin zimakhala ngati antioxidants m'maso. Malingana ndi kafukufuku wa kafukufuku, lutein ndi zeaxanthin zingathandize kupewa kuchepa kwa msinkhu wa maola ochuluka zakale kuyambira pakufika kumapeto.
Kuwonjezera apo, kabichi ndi imodzi mwa masamba a cruciferous, omwe awonetsedwa kuti ali ndi zotsutsana ndi khansa.
Ndipakati pa 3 mpaka 5 mavitamini pamlungu wa ndiwo zamasamba, zomwe zikuphatikizapo kabichi wobiriwira , kolifulawa , broccoli , ziphuphu za Brussels, kale, ndi maluwa a collard, amatha kuteteza ku mitundu ingapo ya khansara kuphatikizapo khansa ya prostate, mapapo, mawere, ndi mawere. Pali umboni wina wosonyeza kuti izi zikhoza kukwaniritsidwa mwa kuyambitsa mavitamini ena m'chiwindi omwe amamatira matenda a khansa.
Zotsatira
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- Dipatimenti ya Ulimi ya United States. "Oxygen Absorbance Capacity (ORAC) ya Selected Foods - 2007. November 2007
- USDA National Nutrient Database ya Standard Reference, Release 28.
- Voorrips LE, Goldbohm RA, et al. Zomera ndi zipatso ndi zoopsa za khansa yam'mimba ndi khansa yomwe ingakhale yopita ku gulu la gulu: Kuphunzira ku Netherlands Cohor pa Zakudya ndi Khansa. American Journal of Epidemiology . (11): 1081-92 (2000).