Fufuzani zakudya, ma carbu, ndi makilogalamu omwe ali mumasamba obiriwira mumadyerero otsika kwambiri
Nthawi zina letesi ndi masamba ena amawoneka ngati chakudya "chaulere" pa zakudya zochepa zomwe zimachititsa kuti magazi asagwiritsidwe ntchito. Chifukwa la letesi ndi yotsika kwambiri palimodzi, nthawi zambiri sizingatheke pa zakudya zochepa.
Si Mitu Yonse Yomwe Imafanana ndi Chakudya Chakudya ndi Thanzi
Ndi ma letesi, lamuloli ndi "mdima wobiriwira, ndibwino kwa inu." Ngakhale kuti mchere wonse uli ndi thanzi, pali kusiyana kwakukulu pakati pa letesi la iceberg ndi mdima wobiriwira monga romaine.
Romaine imakhala ndi vitamini A maulendo 17 kuposa chitsanzo cha letesi . Njira yabwino ndi kudya zakudya zosakaniza masamba, kuphatikizapo utoto wobiriwira, chifukwa aliyense ali ndi magulu osiyanasiyana a zakudya zomwe amapereka.
Letesi ndi gwero labwino kwambiri la mavitamini, vitamini K, ndi vitamini A. Ndicho chitsimikizo chabwino cha vitamini C, chitsulo, ndi chidziwitso, komanso chitsime cha thiamin, potaziyamu, ndi manganese.
Zakudya Zamadzimadzi ndi Fiber Counts for Letesi
Zakudya za m'magazi zomwe zalembedwa m'matchulidwe osiyanasiyana m'bungwe la US Department of Agriculture zimasiyana mosiyana kwambiri kuti kusiyana kwake sikuli kofunika, ndipo mwina chifukwa cha chitsanzo chomwe anayesedwa m'malo mosiyana kusiyana pakati pa mitundu. Izi ndizigawo.
- 1 chikho shredded letesi: 0,6 gramu ogwira (ukonde) makapu kuphatikizapo 0,5 gramu ya mchere ndi ma calories 7
- Tsamba lalikulu lalikulu la letesi: 0,3 gramu yogwira (ukonde) makapu ndi 0,3 magalamu
- Masentimita 4 a letesi: 1.5 magalamu othandiza (net) makapu ndi 1.5 magalamu
Index of Glycemic Index ndi Glycemic Load ya Letesi
Monga ndi masamba ambiri omwe sali wowuma, tsamba loyerekeza la letesi silingayesedwe ndi njira zowonjezera chifukwa ali ndi makapu pang'ono. Pachifukwachi, letesi sayenera kukhala ndi zotsatira zochepa pa shuga lanu la magazi ngati mukudya nokha, ndipo mmalo mwake muyenera kulingalira chiwerengero cha glycemic cha chovala chilichonse cha saladi kapena zigawo zina za chakudya.
Imeneyi imayang'ana kuchuluka kwa chakudya chomwe amadyidwanso, ndipo phindu la zosakwana 10 limawoneka kuti ndi lochepa ndipo silikhala ndi zotsatira zochepa pa shuga kapena insulini. Pano pali vuto la kuchepa kwa chiwindi cha letesi:
Mtolo Wopweteka:
- 1 chikho shredded letesi: 0
- 1 tsamba lalikulu la letesi: 0
- 4 ounces letesi: 1
Letesi ndi Zakudya Zochepa
Chinthu chimodzi chodyera kachabe ndi chakudya chamadontho ndikutenga mikate, mikate, ndi mitsempha ndi tsamba lalikulu la letesi kuzungulira sandwich kapena kukulitsa. Zitha kutenga ena kukhala ozoloŵera kuchita, ndipo ndithudi mudzafunikira zokutirapo zowonjezera komanso malo osamba m'manja mukatha kudya.
Saladi yokomedwa ndi njira ina yowonjezerapo ndi mbale yowonjezera yophika. Mukhoza kupanga saladi wobiriwira njira yanu yaikulu mwa kuwonjezera nkhuku ndi zinthu zina zokhutiritsa.
Ngati mwakhala mukudya nkhuku kapena saladi mumsangweji, yesetsani kukhala ndi pamwamba pa mbale ya masamba. Mudzapeza ubwino wa masamba ndi kuwonjezera zojambula.
> 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/.