Zimamera Zokhudza Zakudya Zakudya, Zamchere, Carbs, ndi Fiber
Mwachidule
Zomera ndi mbewu zomwe zamwetsedwa ndi kumera kuti zikhale ndi phesi lochepa ndi timapepala. Amakolola ali pafupi masiku atatu kapena asanu. Pali mitundu yambiri ya zomera, kuphatikizapo nyemba, nyemba, broccoli, clover, ndi soya.
Wopatsa mankhwala amayamba, makamaka zakudya zawo zimakhala zofanana ndi masamba obiriwira monga letesi.
Nthanga za nyemba zimakhala ndi makina apamwamba kwambiri m'magawuni pokhapokha mbewuyo itachotsedwa.
Zomera zimakula mosavuta kunyumba. A supuni ya mbewu ya nyemba, mwachitsanzo, idzaphuka kudzaza mtsuko wa quart. Pafupi mbewu iliyonse kapena legume ingagwiritsidwe ntchito kuti imere. Onetsetsani kuti mugule mbewu zotchulidwa "kuti zimere."
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
- 1 kapu yaiwisi yamera: 0.1 magalamu ogwira ntchito (ukonde) makapu ndi mavitamini 0,6 ndi makilogalamu 8
- Zipatso zoyamba zoumba zophika nyemba: 1 magalamu 4 ogwira (net) makapu ndi 2 magalamu amagazi ndi makilogalamu 31
- Zipatso zowonjezera zowonongeka: 1 magalamu 10 ogwira (net) makapu ndi 1.5 magalamu
Chiwerengero cha Glycemic and Load
Mofanana ndi masamba ambiri omwe sali wowuma, samayesa mndandanda wa ziphuphu koma amaganiza kuti ndi otsika chifukwa cha kuchepa kwa chakudya. Matenda a m'mimba chifukwa cha zakudya zomwe amadya komanso kuchepa kwa chiwerengero chocheperachepera 10 zimasonyeza kuti ndizochepa kwambiri ndipo sizikhala ndi zotsatira zochepa kapena zopanda phindu pa shuga la magazi kapena insulini.
Pano pali katundu wokhala ndi glycemic chifukwa cha mitundu itatu ya ziphuphu:
- 1 chikho yaiwisi yamaluwa: 0
- 1 chikho chobiriwira chakumba cha nyemba: 2
- 1 chikho chophwima pinto: 4
Mtengo wa Zakudya
Mphukira ndi gwero labwino la zakudya zamtundu wina koma sizingawoneke mulimodzi, mwinamwake chifukwa sali wandiweyani. Ngati pali masamba obiriwira omwe ali ndi masamba obiriwira , amakhala ndi mavitamini obiriwira omwe ali ndi masamba obiriwira , kuphatikizapo vitamini K zambiri .
Kafukufuku wina wasonyeza kuti zina mwazo zimakhala ndi zinyama zapamwamba kwambiri, zomwe zambiri zimakhala ndi antioxidant .
Kusankhidwa
Zomera zimatha kuwonongeka ndipo chifukwa chake, ziyenera kugwiritsidwa ntchito posangogula, makamaka tsiku limodzi kapena awiri, koma osapitirira masiku atatu. Malamulo adagwiritsidwa ntchito pokonza ziphuphu kuti achepetse chiopsezo cha matenda omwe adagwidwa nawo kale. Posankha mabala amayang'ana omwe ali olimba ndi olimbikira ku zimayambira zawo. Iwo ayenera kukhala wobiriwira wobiriwira pamwamba. Zimayambira pansi ziyenera kukhala zoyera. Chidebecho sichiyenera kukhala chamadzi kapena chosasangalatsa. Ngati muwagula mu sitolo, onetsetsani kuti mukuyang'ana chisindikizo cha International Sprout Growers Association.
Kusungirako
Zipatso ziyenera kutsukidwa atagulidwa ndi kusungidwa ozizira nthawi zonse. Pamene kutentha ndi chinyezi chikuwonjezeka, kukula kwa bakiteriya kumakwera. Mavutowa ndi apamwamba pamene amawathirako yaiwisi, monga sandwich kapena saladi. Kuphika kungachepetse chiopsezo cha matenda ena obwera chifukwa cha zakudya, koma osati onse.
> Zotsatira:
> 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.
> USDA National Nutrient Database ya Standard Reference, Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/.