Mukamaganizira za muzu masamba, mumaganizira za mbatata. Mukamaganizira za zakumwa zam'madzi, mbatata amafikanso m'maganizo. Zikondwerero, pali zina zomwe mungakonde kugwiritsa ntchito monga mmalo mwa mbatata. Pano, timayang'anitsitsa carb ndi zida zamtundu wa mizu yosiyana siyana.
Mitundu ya masamba a mizu
Mizu ya zamasamba ndi mizu yopangira ntchito monga ndiwo zamasamba.
Pali mitundu yosiyanasiyana ya zitsamba, monga taproots, zomwe zimaphatikizapo kaloti, beets, ndi turnips; mizu ya tuberous, yomwe imakhala ndi mbatata, yams, ndi yucca; ndipo kusinthika chomera kumayambitsa timer, zomwe zimaphatikizapo mbatata yamba.
Zakudya za Zakudya Zam'madzi ndi Zambiri za Fiber kwa Mbewu za Mphukira
| Kukonzekera muzu masamba | Carbs (magalamu) | Fiber (magalamu) |
|---|---|---|
|
1 chikho chosakanizidwa, utoto, mbatata yaiwisi 1 chikho chophika mbatata yosenda 1 chikho chophika mbatata yakhungu 1 mbatata zazikulu zosaphika | 26.2 30.4 31.2 63.2 | 3.1 4.4 2.8 6.6 |
|
1 chikho chophika chikhotechete cha cubed 1 chikho chophika cubed mpiru 1 chikho chophika zodzozedwa | 8.4 7.9 11.6 | 2.3 3.1 4.6 |
|
1 kapu yaiwisi cubed rutabaga 1 chikho chophika mashed rutabaga 1 chikho chophika cubed rutabaga | 12 16.4 11.6 | 3.2 4.3 3.1 |
|
1 chikho chophika mbatata 1 chikho chophika mbatata yosakaniza 1 sing'anga yophika mbatata yophika | 26.8 58.1 26.8 | 4 8.2 3.8 |
Chilazi 1 cup 1 cup | 41.8 37.4 | 6.2 5.3 |
|
1 chikho chofiira cha celeriac 1 chikho chophika zidutswa za celeriac | 14.4 9.1 | 2.8 1.9 |
|
1 chikho yaiwisi karoti 1 chikho yophika sliced karoti | 12.3 6.4 | 3.6 2.3 |
|
1 chikho chofiira sliced parsnip 1 chikho chophika chochepetsedwa parsnip | 23.4 26.5 | 6.5 5.6 |
|
1 chikho chofiira beet 1 chikho chophika sliced beet | 13 16.9 | 3.8 3.4 |
|
1 chikho chofiira sliced radish 1 chikho yophika sliced radish | 3.9 5 | 1.9 2.4 |
Mitundu ya Turnip Si Njira Zokha Zomwe Zimapangidwira Mbatata
Mbatata ndizowonjezera kwambiri ndipo zimakhala ndi ndondomeko yapamwamba ya glycemic. Ndipotu, masamba okhawo omwe ali ndi chiwerengero chapamwamba kwambiri cha glycemic ndi parsnip. Pamene chakudya chili ndi nthendayi yapamwamba, imatanthawuza kuti zakudya m'thupi mwawo zimasanduka shuga ndipo zimalowa m'thupi lanu.
Nkhani yabwino ndi yakuti pali masamba ochepa omwe ali ndi carbs ndipo amatha kusinthanitsa ndi mbatata, monga radishes, yomwe ingaike mofanana ndi mbatata. Vipiritsi zamasamba kapena zitsulo ndizo zabwino zina, ndi osachepera theka la carbu zomwe zimatayidwa kapena cubed mbatata. Mashed rutabaga ndi njira ina yabwino ngati mukufuna njira yothetsera chilakolako cha mbatata yakuda, komabe mukufuna kudumpha ma carbs onse.
Kuonjezerapo, palinso mitundu yambiri ya zamasamba, monga chomera cham'madzi chomera , chomwe chingalowe m'malo mwa mbatata kuti iwerengedwe. Chikho chimodzi cha kolifulawa chophika chiri ndi 2.55 magalamu a carbu. Yesetsani kulimbitsa kamodzi kophika ndikuwonjezera mchere pang'ono kapena zokometsera zina. Njira ina yodyetsera kolifulawa ndi kupanga "mpunga" poyendetsa mu chakudya chokwanira mpaka nthawi yaying'ono, ndiye mwachangu mu saucepan ndi mafuta enaake.
> Chitsime:
> United States Dipatimenti ya Ulimi (USDA), Agricultural Research Service. National Nutrient Database ya Standard Reference, Release 28, 2016.