Mapindu a Zaumoyo, Zakudya Zabwino, ndi Maphikidwe Ochepa a Carb
Nyemba zobiriwira, nyemba zingwe, nyemba nyemba-ziribe kanthu zomwe mumazitcha, zonsezo ndizofanana, ndipo ali nazo zambiri zomwe zingatipatse ife njira ya zakudya chifukwa cha kuchepa kwa chakudya. Nyemba zamtundu wa njuchi sizowonjezerapo thanzi monga zobiriwira koma zimakhalabe zochepa mu carbs.
Nyemba Zowirira Zimakhala Zobiriwira
Njuchi za nyemba za nyemba, monga nyemba zomwe timakonda kudya zophika kapena zamzitini, monga nyemba zapso ndi nyemba za pinto.
Kusiyanitsa kumangokhala kuti nyemba za nyemba zobiriwira zimadya kotero zimatha kusankhidwa kale. Ngati mukukula nyemba zobiriwira m'munda mwanu ndipo musamazitenge nthawi, mukhoza kuzisiya pazomera ndipo zidzakulira ndi kuziuma. Pambuyo pake, mukhoza kuphika ndi kudya nyemba monga momwe mungathere nyemba zouma.
Zakudya Zamadzimadzi, Fiber, ndi Kalori
Nyemba zobiriwira zimakhala zochepa mu carbs ndipo zimatha kuwonjezera zowonjezera zakudya.
- 1/2 chikho cha nyemba zobiriwira (kapena pafupifupi 10 4 nyemba): 2.3 magalamu a mavitamini othandizira (makina) ndi 1.5 magalamu a ma fiber ndi ma calories 17
- 1/2 chikho cha nyemba zobiriwira: 3 magalamu a madzi (net) mpweya kuphatikizapo 2 magalamu a fiber ndi makilogalamu 22
- 1 chikho cha 1/2 "zidutswa za nyemba zobiriwira zobiriwira: 4.3 magalamu a mavitamini abwino (net) ndi ma 2.7 magalamu a fiber ndi makilogalamu 31
Mndandanda wa Mayendedwe
Nyemba zobiriwira zimakhala ndi chiwerengero chochepa cha glycemic index (15), chomwe chimapanga chisankho chabwino kwa anthu omwe ali ndi shuga kapena zakudya zochepa.
Ubwino wa Zaumoyo
Nyemba zobiriwira ndizomwe zimapangitsa kuti tizilombo toyambitsa matenda, vitamini K, ndi beta-carotene (ndi zina zotchedwa carotenoids); chitsime chodalirika cha vitamini C, ndi gwero la folate ndi manganese. Amakhalanso ndi zakudya zambiri zokwanira monga potassium, iron, lutein, ndi vitamini B, komanso mankhwala ambiri monga antioxidant flavonoids.
Nyemba za nyemba zimakhala ndi mavitamini ofanana ndi masamba obiriwira, kotero ngati mwatopa masamba, yesetsani nyemba zobiriwira kuti musinthe.
Kusankha ndi Kusunga
Sankhani nyemba zolimba ndi zosalala popanda mabala a bulauni kapena malo ofewa. Momwemo, muyenera kumverera "kuswa" pamene muwaphwanya (motero dzina "sungani nyemba"). Uzisungire m'chipinda chodutsa cha firiji yanu, komwe ayenera kumapitirira sabata. Musati muwasambe mpaka pomwe musanawakonzekere kuti adye. Ngati simukuganiza kuti mudzatha kudya musanapite moyipa, mukhoza kusamba ndi kuzizira.
Maphikidwe a Carb Low
Ngati mwatopa kudya nyemba zobiriwira zobiriwira, pali mitundu yambiri yobiriwira ya nyemba, yomwe imakhala ndi zakudya zowonjezera, kuphatikizapo nyemba zoumba nyemba zowonjezera, nyemba , nyemba , ndi nkhuku ( kapena Turkey) mphika wa mphika . Kuwaphika ndi anyezi ena ndikuwawaza ndi tsabola kakang'ono a mandimu ndi njira yabwino kwambiri yosinthira.
> Zotsatira:
> California Consortium ya Cardiologists. Kusungunula 101: Glycemic Index of Foods.
> United States Dipatimenti ya Ulimi (USDA), Agricultural Research Service. National Nutrient Database ya Standard Reference, Release 28, 2016.