Msuweni wapamtima kwa anyezi, mandimu ali ndi zakudya zambiri
Ma leeks ndi ofanana ndi anyezi ndi adyo ndipo amachokera ku mtundu umodzi wa sayansi wa mababu, Allium . Maekisi ali ndi zinyama zambiri zomwe zimapindulitsa kwambiri monga anthu ena a gululi, ngakhale kuti palibe maphunziro ambiri okhudzana ndi thanzi la nkhuku makamaka.
Maekisi ali ndi kukoma kofatsa, kofanana ndi anyezi. M'malo ake opaka, masamba ndi ovuta komanso olimba.
Nthawi zambiri simukudya masamba obiriwira omwe ali oyera komanso owala kwambiri.
Zakudya za Zakudya Zam'madzi ndi Ma Fiber Mafuta
Ma leeks amawoneka ngati masamba ochepetsetsa m'zamasamba.
| Kukonzekera kwa maekiti | Carb, fiber ndi kalori amawerengera |
|---|---|
| 1/2 chikho cha ma leeks opaka | 6.5 magalamu a carbs , 1 magalamu a gram, makilogalamu 28 |
| 1/2 chikho cha maekisi owophika | 3 magalamu a carb net, 1 gramu ya fiber, makilogalamu 16 |
| Mafuta 1 a leeks yaiwisi | 3 magalamu a carb net, 1 gramu ya mchere, makilogalamu 17 |
Index Index and Load for Leeks
Mndandanda wa chakudya ndi chiwonetsero cha momwe chakudya chimakhalira shuga. Monga ndi masamba ambiri omwe sali wowuma, palibe phunziro la sayansi la mayendedwe a glycemic of leeks. Odwala amachititsa chiwerengero chochokera pa data zina.
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 kuchuluka kwa glycemic load kumachokera pa ndondomekoyi, ndi zovuta kugawira katundu wodwala m'magazi.
| Mtengo wa Leeks wowerengeka |
|---|
| 1/2 chikho cha maekisi opunduka: 3 |
| 1/2 chikho cha maekisi owophika: 2 |
| Mafuta 1 a leeks yaiwisi: 2 |
Ubwino waumoyo wa Leeks
Maekisi ndi gwero la vitamini K.
Zambiri za masamba obiriwira omwe amadya, vitamini K zambiri, vitamini A, manganese, vitamini C, ndi zakudya zimayamwa. Mafuta amathandizanso kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda monga flavonoids ndi polyphenols, zomwe zingateteze maselo kuwonongeka, kuopsa kwa matenda a mtima, komanso kupatsa thanzi zina. Ma leeks ndi apamwamba kwambiri pa phytochemical yotchedwa kaempferol, yomwe yasonyezedwa kuti imateteza mitsempha ya mitsempha yathu.
Mmene Mungaperekere ndi Leeks
Mankhwalawa amagwiritsidwa ntchito kwambiri ku Ulaya, anthu a ku North America sadziwa zambiri. Ali ndi kukoma kofanana ndi anyezi, koma mwakuya kwambiri. Zikhoza kugwiritsidwa ntchito m'maphikidwe ambiri omwe anyezi angagwiritsidwe ntchito, ndipo amasangalala mu supu ndi mchere.
Pofuna kukonzekera leeks, dulani mbali zobiriwira zobiriwira, kenaka muziziika mozungulira kuti muyeretseni, monga mchenga umagwidwa pakati pa zigawo pansi pa babu. Kagawani ndi kuphika monga momwe mungathere anyezi.
Maphikidwe a Carb Low ndi Leeks
Pali zakudya zambiri zochepa zomwe zimakhala ndi mazira, kuphatikizapo msuzi ndi nsomba yosuta fodya, leek, ndi bowa , monga chitsanzo.
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).
- Dipatimenti ya Ulimi ya United States. "Oxygen Radical Absorbance Capacity (ORAC) ya Selected Foods, Release 2. May 2010
- USDA National Nutrient Database ya Standard Reference, Release 28.
- Xiao HB, Jun-Fang, Lu XY ndi al. Zomwe zimateteza kaempferol kuti zisawonongeke ndi kusintha kwa nitric oxide kupanga komanso kuchepetsa kuchepa kwa dimethylarginine mlingo. European Journal of Pharmacology Buku 616, Nkhani za 1-3, 15 August 2009, masamba 213-222.