Zakudya Zamadzimadzi ndi Zakudya Zakudya
Tsabola wobiriwira wobiriwira akhoza kuwonjezera mawu atsopano ku saladi, omelets, ndi mbale zina zambiri. Amaonjezeranso mtundu, makamaka pamene ali ndi tsabola zina, monga tsabola wofiira .
Zakudya Zamadzimadzi ndi Zopangira Fiber kwa Green Bell Tsabola
- 1/2 chikho chodulidwa wobiriwira belulo: 2.5 magalamu othandiza (ukonde) ma carbohydrate kuphatikizapo 1 gramu zowonjezera ndi makilogalamu 15
- 1/2 chikho chochepetsedwa chobiriwira belu tsabola: 1.5 magalamu othandiza (ukonde) makapu ndi 1 gram fiber ndi 9 calories
- 1 wamba wonyezimira wobiriwira wophika tsabola (pafupifupi 2 3/4 mainchesi yaitali ndi 2½ cm m'lifupi kapena mamita oposa 4/4): magalamu 6 ogwira (net) makapu ndi 2 magalamu amitundu ndi makilogalamu 24
Mndandanda wa chiwerengero cha nkhumba za Green Bell Tsabola
Monga ndi masamba ambiri omwe sali wowuma, palibe sayansi yophunzira za glycemic index ya tsabola wobiriwira wobiriwira. Iwo amaganiza kuti alibe zotsatira zowonongeka pamagazi anu a magazi pamene ali ndi makapu pang'ono.
Kutengera Glycemic Load ya Green Bell Tsabola
Matendawa amalingalira kuchuluka kwa zakudya zomwe amadya komanso momwe zimakhudzira shuga ndi magazi. Mtengo wa zosachepera 10 umawoneka kuti uli wotsika. Nazi izi zomwe zimayesedwa kuti tsabola wobiriwira wobiriwira:
- 1/2 chikho chodulidwa chobiriwira Tsabola ya Bell: 1
- 1/2 chikho chochepetsedwa chobiriwira Tsabola ya Bell: 1
Msuzi wonyezimira wobiriwira Buluu wophimba (pafupifupi 2,5/4 mainchesi yaitali ndi 2½ cm m'lifupi kapena pafupifupi mamita oposa 4: 2): 2
Ubwino Wathanzi wa Green Bell Tsabola
Tsabola wobiriwira ndi mtundu wambiri wa vitamini C (imodzi yokha imapereka zofunikira tsiku ndi tsiku), chitsime chabwino cha vitamini B6 ndi vitamini K, komanso malo abwino a manganese.
Tsabola wobiriwira ndi kachilombo kabwino ka antioxidants komwe kangateteze maselo athu kuti asawonongeke.
Maphikidwe a Carb Low ndi Pepala ya Green Bell
- Nkhuku ya nkhuku : Mungathe kusangalala ndi mbale yokoma yomwe ili ndi magalamu asanu okha a ma carbohydrate pa kutumikira. M'malo mokhala ndi ufa wambiri, mungathe kupangira makisiketi a mchere a gluten pamwamba pa magalamu asanu ndi awiri a ma carbohydrate pa biscuit.
- Chicken ala mfumu : Njira iyi ili ndi magalamu 14 a carbohydrate pa kutumikira. Mukhoza kusunga ma carbs powasamalira " mpunga wa mpunga " osati msuzi , pasita kapena mkate.
- Crock nkhuku nkhuku cacciatore : Mukhoza kusangalala kwambiri powasunga tsabola ndi masamba ena kuti muchepetse madzi onse musanawaonjezere nkhuku ndi phwetekere mu crockpot. Chinyengo china ndi kuwonjezera pa parmesan tchizi rind. Aliyense wotumikira ali ndi magalamu 11 a zimagulu.
- Mankhusu a magazi : Mankhwala a nyama, tomato, ndi tsabola amatha kukhala ndi tchire, kapena mungathe kukhala ndi sitiroke ya spaghetti.
- Nkhuku kapena fafitas ya ng'ombe : Izi ndizokonda kwambiri zomwe zili ndi magalamu asanu okha a zimagulu ngati mumadya ndi mphanda, kapena mungathe kuwonjezera pa carb-tortilla.
- Pizza frittata : Sangalalani ndi opatsa pizza popanda carbs mu pizza kutsika ndi frittata.
> 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/.