Msuzi Wochokera Kumtunda wa Carb Wosakaniza Ndi Zakudya Zambiri
Kaloti ndi mzu wa zamasamba koma sizomwe zimakhala ndi chakudya m'magazi ambiri ndiwo zamasamba, monga mbatata. Ngakhale pa zakudya zochepa, mungaganize kulandira kaloti mumtengo wambiri. Kaloti ndi amodzi mwa zitsamba zazitsamba kwambiri ndipo zimadzaza ndi zakudya zamtengo wapatali.
Kaloti ali ndi zakudya monga carotenoids, zomwe zimapezeka mu masamba a lalanje.
Ganizirani kukonkha kaloti kaloti pa saladi kapena kuwonjezera kaloti yomwe mumakonda kwambiri.
Zakudya Zamadzimadzi ndi Ma Fiber Kukonza Kaloti
Kaloti ndi otsika m'matumba kuposa zipatso zambiri za shuga monga strawberries. Pali zina zamasamba, monga zitsulo ndi radishes, zomwe ziri pamapeto a makina a makapu.
| Kukonzekera karoti | Kulemba kwa Carb ndi Kalori |
|---|---|
| 1/2 chikho chodulidwa yaiwisi karoti | Magalamu 4 a carbu, 2 magalamu, ndi makilogalamu 26 |
| 1 sing'anga mwana karoti (pafupifupi 3 pa ounce) | Galamukani 1 gramu ndi makilogalamu 4 |
| Malagalamu awiri (56 magalamu) ma kaloti opanda ana | 3 magalamu a carbu, 2 magalamu, ndi makilogalamu 20 |
| 1/2 chikho chophika sliced kaloti | Magalamu 4 a carb, 2 magalamu amitundu ndi makilogalamu 27 |
Mndandanda wa chiwerengero cha kaloti
Mndandanda wa glycemic (GI) wa chakudya ndi chizindikiro cha kuchuluka kwa momwe zimakhalira shuga lanu la magazi. Maphunziro a kaloti ya kaloti ali ndi zotsatira zosiyanasiyana.
Kwa zaka zambiri, kaloti imadziwika bwino. Izi ndi zotsatira za kafukufuku wina womwe unasonyeza kuti kaloti inali ndi chiwerengero cha 92, chomwe chiri pafupifupi shuga. Izi zikhoza kukhala zophika kaloti, komabe, ndipo sizikugwirizana ndi zotsatira zina.
Chipatala cha Mayo chimafotokoza kuti chiwerengero cha glycemic cha kaloti zakuda ndi 35.
Kafukufuku wina wa kaloti wophika anawonetsera chiwerengero cha 33. Mndandanda wa mayiko ozungulira glycemic index ndi glycemic load values amapereka kaloti yophika ndi chiwerengero cha 39, chomwe chiri chovomerezeka lero.
Zimatetezeka kunena kuti kaloti zowonjezera zimakhala ndi chiwerengero chochepa cha glycemic kuposa chophika. Monga momwe mungathe kuwonera pa maphunziro atsopano, ngakhale kaloti zophika sizikuyandikira kwambiri 92.
Katundu Wosakaniza wa Kaloti
Chakudya chochepa cha chakudya chimayenderana ndi chiwerengero cha glycemic koma chimafunika kukula kwa kutumikira. Mliri wamagazi wa 1 ndi wofanana ndi kudya 1 gm ya shuga. Popeza kuchuluka kwa glycemic load kumachokera ku ndondomekoyi, ndi kovuta kwambiri kugawa katundu wodwalayo kuti ikhale kaloti.
| Katundu Wosakaniza wa Kaloti |
|---|
1/2 chikho chodulidwa kaloti zakuda: 1 |
| 1 sing'anga karoti (pafupifupi 3 pa ounce): 0 |
| Malagalamu awiri (56 magalamu) yaiwisi karoti: 1 |
| 1/2 chikho chophika kaloti: 2 |
Thandizo Labwino la Kaloti
Kaloti ndi gwero lodabwitsa la vitamini A ndi alpha ndi beta-carotene. Mukhoza kupeza vitamini A tsiku lonse kuchokera pa 1/4 chikho cha karoti ya grati, yomwe ndi yazing'ono kuposa kaloti. Kaloti ndizomwe zimapatsa vitamini K komanso chitsime cha vitamini C , vitamini B6 , ndi potassium.
Kuonjezerapo, iwo ndi gwero labwino la micronutrients zina.
Zakudya za carotenoids (zomwe zimapezeka mu lalanje, zachikasu, ndi zomera zofiira) zakhala zikugwirizana ndi kuchepa kwa matenda a mtima ndi khansa zina. Phunziro limodzi lokhazikika, ofufuza amanena kuti carotenoids kuchokera ku zakudya zonse monga kaloti ndizosavuta kuposa zomwe zimadya zakudya zowonjezera zakudya.
Kuphatikiza apo, carotenoids ingathandizenso kuchepetsa shuga m'magazi, kuchepa kwa insulini kukana, ndi kupereka zina zowonjezera thanzi.
Maphikidwe a Carb Low Ndi Kaloti
Pali njira zambiri zosangalalira kaloti pa zakudya zochepa. Mungayambe ndi zinthu monga msuzi wa utawaleza , zomwe zimadya zakudya za mitundu yosiyanasiyana ya utawaleza.
Msuzi wa masamba a nkhuku ndi chitsanzo china chabwino cha zakudya zabwino, zowonjezera zakudya zomwe sizidzasokoneza banki yanu.
Mawu Ochokera
Kuwonjezera kaloti ku chakudya chochepa cha carb kungabweretse zakudya zamtengo wapatali pa chakudya chanu cha tsiku ndi tsiku. Malinga ndi mizu zamasamba, izi ndi chimodzi mwazochita zanu zabwino; yesetsani kuzidya moyenera. Komanso, kumbukirani kuti mankhwala okhudzana ndi kaloti amakhala pafupi ndi malemba pa glycemic index si yolondola. Mmalo mwake, iwo amagwera mu gulu la otsika GI chakudya.
> Chitsime:
> 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.
Donaldson, MS. A Carotenoid Health index Kuchokera pa Plasma Carotenoid ndi Zotsatira za Umoyo. Mavitamini . 2011 Dec. 3 (12): 1003-1022.
> Dr Higdon J, Drake V, Kutaya kwa Glycemic Index ndi Glycemic Load. Linus Pauling Institute, University of Oregon State. 2016. http://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load.
> Chipatala cha Mayo Clinic. Zakudya Zowonongeka Zowonongeka: Zomwe Zimayambitsa Madandaulo. Mayo Foundation for Education and Research. Chiwongoladzanja
> USDA Food Composition Database. USDA. https://ndb.nal.usda.gov/ndb/.