Zipatso zonse zimakhala zathanzi komanso zosasakaniza
Zipatso zimakonda kukhala ndi makapu apamwamba kuposa masamba chifukwa cha shuga mwachibadwa mwa iwo. Koma izi sizikutanthauza kuti muyenera kuzipewa. Kawirikawiri, iwo omwe ali ndi madzi apamwamba adzakhala ndi ma carbs ochepa pokhapokha atumikira, kotero ubwino wodyera iwo uposa momwe zidzakhalira (ngati zidzawonongedwa moyenera).
Strawberries ndi chitsanzo chabwino.
Mwa zipatso zonse zomwe mungathe kudya, strawberries ali ndi carbs otsika kwambiri potumikira. Sikuti ndi otsika kwambiri mu shuga, ndiwo mankhwala abwino kwambiri a mavitamini ndi mchere.
Mbiri ya Strawberry
Chipatso cha sitiroberi, mtundu wa Fragaria , chatchulidwa m'zinenero zakale zachiroma pofuna kugwiritsa ntchito mankhwala. Ma strawberries omwe mumadya masiku ano ( Fragaria ananassa ) ndi osakanizidwa kale ku Brittany, ku France kumapeto kwa zaka za m'ma 1800.
Asanafike kudzafika kwa F. ananassa , sitiroberi zakutchire ndi mitundu yobiriwira ya sitiroberi zakutchire ndiwo mitundu yomwe imakonda kugwiritsidwa ntchito.
Zakudya Zamadzimadzi ndi Zopangira Fiber kwa Strawberries
Kuwonjezera pa kuwanyeketsa iwo mwatsopano, mungathe kufungira masamba a sitiroberi, kuwasungira, ndi kuwauma kuti azigwiritsidwa ntchito mu tirigu, zakudya zopangidwa ndi zakudya zina. Mafuta a Strawberries ndi otchuka kwambiri kuwonjezera pa ayisikilimu, smoothies, milkshakes, ndi yogurts.
Mukamadya mwatsopano, strawberries amadzikweza ndi zitsulo zamadzimadzi , zitsulo, ndi caloric zomwe zimakhala zabwino pa zakudya zochepa.
Strawberry Quantity | Mabala a Carbs, Fiber, ndi Calorie |
|---|---|
½ chikho chopangidwa ndi strawberries | 5 magalamu a nkhono, 1.5 magalamu, makilogalamu 26 |
1 lalikulu (1.5-inchi m'mimba mwake) sitiroberi | 1 gram net carbs, 0,5 gm zitsulo, 6 calories |
Mtengo wa makapu wamadzimadzi ndi chiwerengero cha carbs chomwe mumadya kwambiri ndi zakudya zonse zomwe mungakhale nazo.
Index Index ndi Glycemic Mtolo wa Strawberries
Zotsatira za chakudya pamagazi a shuga (shuga) amawonetsedwa mu chiwerengero cha glycemic ndi load glycemic:
- Mndandanda wa glycemic (GI) ndi chisonyezero cha kuchuluka kwa chakudya komanso momwe chakudya chimakhalira shuga.
- Mliri wa glycemic (GL) umaganizira mtengo wa GI poyerekeza ndi kukula kwake. G GL imodzi ndi yofanana ndi kudya gramu imodzi ya shuga.
Ngakhale kuti strawberries idzakhala ndi GI ya 40, hafu ya kapu yokhala ndi magawo awiri a sitiroberi idzakhala ndi GL yokha 1.5. Gulu la 10 kapena laling'ono laling'ono limaonedwa kuti ndi lochepa ndipo siliyenera kukhala ndi zotsatira zochepa pa magazi a shuga kapena kuyankha kwa insulini.
Ubwino Wathanzi wa Strawberries
Froberberries ndi gwero la vitamini C komanso malo abwino a potassium ndi manganese. Amakhalanso ndi tizilombo tosiyanasiyana , zomwe zingateteze maselo anu kuti asawonongeke.
Froberries amavomerezedwa ngati imodzi mwa zipatso zapamwamba kwambiri pa antioxidants ndipo, motere, zingapereke ubwino wathanzi. Ngakhale kufufuza kwapadera kwatanthawuza kuti antioxidants ingachepetse chiopsezo cha matenda a mtima, zilonda, ndi khansa zina, kufufuza kwachipatala sikungatsimikizire izi. Izi siziyenera kupangitsa kuti zakudya zodziwika bwino za antioxidant zikhale zopatsa thanzi.
Kusankha ndi Kusunga Froberries
Mukamagula strawberries, muzionetsetsa kuti zakuthwa, ndipo pewani zomwe zimakhwima kapena zosakhwima. Sikuti kokha sitiroberi wakucha bwino ali ndi kukoma kokometsera, umakhala ndi zakudya zambiri.
Kutulutsa strawberries pa alumali sikusintha thanzi lawo. Mofananamo, strawberries zomwe zimangowonjezera zakudya zina, zimakhala zovuta kwambiri ku nkhungu zomwe simukufuna kudya.
Ngakhale kuti tsopano mutha kugula zipatso zowonjezera chaka chonse, zimakhala zabwino kwambiri pamene zimasakanizidwa m'deralo komanso mu nyengo. Froberries omwe atumizidwa kutali mtunda nthawi zambiri amatha kucha ndipo amakhala ndi mawonekedwe, omwe samasintha ndi msinkhu.
Pamapeto pake, ngakhale strawberries yachangu ingakhale yabwino kwa iwo atumizidwa mazana kapena zikwi mazana.
Gwiritsani ntchito malangizowo othandizira kuti mupeze zambiri kuchokera ku strawberries anu:
- Nthawi zonse muziyang'ana strawberries omwe ali ofiira mpaka kumapeto. Pewani zipatso zopanda mdima kapena zobiriwira kapena zowonongeka mwanjira iliyonse.
- Ngati strawberries amadzazidwa ndi chidebe chodziwika bwino cha pulasitiki, yang'anani pansi pamtunda kuti muwone zowola kapena zosapsa. Onetsetsani kuti palibe zizindikiro za madzi otsekemera kapena nkhungu.
- Mukatenga strawberries kunyumba, tulutseni mumatope ndikuchotsani zonse zomwe zingakhale zovunda kapena zofunikira chifukwa zingathe kuipitsa enawo mwamsanga.
- Sungani zipatso mu firiji ndipo osasamba mpaka pomwe musanagwiritse ntchito. Ngati simudzawagwiritsa ntchito musanapite molakwika, aikeni mu chidebe cha pulasitiki ndi kuzizira.
> Zotsatira:
> Afrin S, Gasparrini M, Forbes-Hernandez TY, et al. Mapindu Olonjeza Zaumoyo a Strawberry: Kuika Maganizo pa Zipatala. Journal of Agricultural and Food Chemistry . 2016; 64 (22): 4435-4449. lembani: 10.1021 / acs.jafc.6b00857.
> Chithandizo cha National National Complementary and Integrative Health: Ma Institutes of Health. Antioxidants: Mu Kuya. Bethesda, Maryland; zasinthidwa May 4, 2016; Ndondomeko ya NCCIH D438.
> Dipatimenti Yachikhalidwe ya US. USDA National Nutrient Database ya Standard Reference. Washington, DC