Malangizo, Zakudya Zamakono, Zamakono, Mapuloteni
Nyemba zakuda ndi mtundu wa legume umene ungagulidwe wouma kapena zamzitini. Monga tafotokozera m'munsimu, pali ubwino wophikira nokha, monga momwe shuga ya magazi imakhudzira, ndipo phindu la kumtunda kwa maluwa lidzawonjezeka. Mutatha kuthira nyemba (usiku wonse ndibwino), ponyani madzi akumwa musanawamweke m'madzi atsopano. Izi zidzachotsa zinthu zina zomwe zimayambitsa kupweteka, komanso zakudya zina zomwe zimayambitsa matenda (phytates ndi tannins) zomwe zimapangitsa kuti zikhale zovuta kuti mupeze zakudya zonse mu nyemba.
Ma nyemba a Black Soyiti ndi malo ochepa kwambiri amalowa a nyemba
Zakudya Zamadzimadzi ndi Fiber Poyambitsa nyemba zakuda
- ½ chikho chophika chakuda chophika: 13 magalamu othandiza (net) makapu ndi mafuta 8 magalamu, mapiritsi 8, ndi makilogalamu 114
Glycemic Index ya nyemba zakuda
Kafukufuku awiri wa nyemba zakuda zophikidwa ndi madzi obiriwira amasonyeza kuti pali chiŵerengero cha matenda a chiwindi cha 25. Nyemba zam'chitini ndi nyemba zophikidwa mumphika wochulukira pafupifupi nthawi zonse zimasonyeza kuti GI yapamwamba (pakati pa zaka za m'ma 40 mpaka m'ma 60, ndi nyemba zam'chitini) ziri ndi mapeto ambiri.
Tsatanetsatane Wowonjezera za Index ya Glycemic
Mtolo Wopweteka wa nyemba zakuda
- ½ chikho chophika chakuda chophika: 7
Ubwino wathanzi wa nyemba zakuda
Nyemba zakuda ndi gwero labwino kwambiri la zitsulo (zonse zosungunuka ndi zosasungunuka) ndi mtundu wambiri wa makanese, magnesium, ndi thiamin, komanso malo abwino a potassium ndi chitsulo. Nyemba zakuda zili ndi mankhwala enaake , makamaka polyphenols mu kuvala.
Nyemba zakuda, monga nyemba zina, mwinamwake ndi chakudya chabwino kwambiri chokhazikika m'magazi ndi wowuma .
Chofunikira kwambiri, izi zikutanthauza kuti ali ndi starch yomwe imasintha pang'ono pang'ono kuti ikhale ndi shuga, komanso wowuma omwe sagwidwa m'matumbo ang'onoang'ono. Kafukufuku wina wasonyeza kuti m'malo mwa zakudya zam'mimba zimatulutsa zakudya zamtundu wa shuga. Kudya chakudya chamtundu wosakanikirana chingathenso kukhala ndi thanzi lachilombo, kuphatikizapo kulimbikitsa mapiri abwino.
Mtedza wosamalidwa ukhozanso kuwonjezera mphamvu ya insulini komanso kuyamwa kwa mchere monga calcium. Komabe, onani kuti nyemba zam'chitini zimakhala ndi chiwerengero chokwanira kwambiri, ndipo pang'ono ndi pang'ono zimakhala zosakaniza ndi zosakanizika kusiyana ndi nyemba zouma zomwe zimanyowa ndi zophika. Komanso, anthu ena a shuga amazindikira kuti nyemba zimapangitsa kuti magazi ayambe kutuluka mofulumira kwambiri, motero pali kusiyana kwakukulu pakati pa momwe thupi lathu limagwiritsira ntchito nyemba.
Mbiri Zambiri za Carb:
- Zipatso
- Zamasamba
- Mtedza ndi Mbewu
- Nkhumba ndi masamba
- Mkaka, Cream, Milky Milk, ndi zina zotero.
Zotsatira:
Carmona-Garcia, R., Osorio-Diaz, P., Agama-Acevedo, et al. Kuwongolera ndi zotsatira zowonjezera kutentha kwa Phaseolus vulgaris (L.) cv. 'Mayocoba'. International Journal of Food Science ndi Technology.
Fernandes AC, Nishida W, da Costa Proenc RP et al. Zomwe zimapangitsa kuti azidya nyemba zam'mimba (Phaseolus vulgaris L.) zophikidwa kapena popanda kuthira madzi: ndemanga. International Journal of Food Science ndi Technology 2010, 45: 2209-2218. 2010. 2007, 42: 296-302. 2007.
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).
A
USDA National Nutrient Database ya Standard Reference, Release 21.