Kudziwa za zakudya ndi kuchepa kwa bokosi la portobello
Bowa la Portobello liri lalikulu kwambiri polima crimini bowa. Bowa la Portobello (makamaka lalikulu) lingagwiritsidwe ntchito ngati njira zabwino zowonjezera zakudya zambiri pamene mukuyesera kudya zakudya zochepa zamagulu kapena kuyesera kudya zakudya zopanda thanzi.
Mwachitsanzo, zikopa zazikulu za bowa la portobello zimatha kukhala ngati magalimoto kwa zinthu zina monga pizza, ma race a bulauni, quinoa, kapena mbewu zina zotsika kwambiri komanso zosapatsa thanzi.
Chifukwa cha maonekedwe awo, portobellos amapanga nyama yokoma ndi yowongoka mosiyana ndi zamasamba kapena zamasamba. Portobellos yophika ingagwiritsidwe ntchito mmalo mwa hamburger buns. Bowawa amathandizanso kwambiri kumadzi otchedwa marinades omwe amapereka zakudya zambiri.
Pamene mukuphika ndi bowa la portobello, ambiri amasankha kuchotsa mitsempha, chifukwa amatha kukhala mdima wambiri komanso madzi osakanikirana omwe amadya zakudya zina.
Zakudya Zamadzimadzi ndi Zopangira Fiber kwa Bowa la Portobello
| 1/2 chikho chimawombera bowa portobello yaiwisi | 1.5 magalamu othandiza (net) makapu ndi mavitamini 0,5 ndi makilogalamu 11 |
| 1 lalikulu portobello kapu (pafupifupi ma ola 3) | 3 magalamu ogwira ntchito (net) makapu ndi ma 1 gram fiber ndi makilogalamu 22 |
| 1/2 chikho chochepetsedwa ndi bowa portobello | 1.5 magalamu othandiza (net) makapu ndi 1.5 magalamu ndi makilogalamu 21 |
Mndandanda wa chiwerengero cha nkhumba za Portobello
Monga ndi masamba ambiri omwe sali wowuma, palibe sayansi yophunzira za glycemic index ya bowa .
Mndandanda wawo wa glycemic , womwe umasonyeza momwe amakhudzira shuga wa magazi, amawoneka kuti ndi otsika kwambiri pamene akusowa shuga ndi nyonga.
Mitengo ya Glycemic yowerengeka ya Bowa la Portobello
Mliriwu umaganizira za chiwerengero cha glycemic ndi kuchuluka kwa chakudya chomwe amadya. Matenda ochepa a m'magazi khumi kapena asanu ndi awiri amadziwika kuti ndi otsika ndipo sayenera kukhala ndi zotsatira zochepa pa magazi a shuga kapena kuyankha kwa insulini.
Bowa la Portobello ndi bowa zina zili ndi vuto lochepa kwambiri.
| Kutumikira Kukula | Mtengo wa Glycemic wokwanira |
| 1/2 chikho chimawombera bowa portobello yaiwisi | 1 |
| 1 lalikulu portobello kapu (pafupifupi ma ola 3) | 2 |
| 1/2 chikho chochepetsedwa ndi bowa portobello | 2 |
Ubwino wa Thanzi la Portobello Bowa
Bowa la Portobello ndi gwero labwino kwambiri la mkuwa, selenium, riboflavin, ndi niacin, komanso malo abwino kwambiri a pantothenic acid, potassium, ndi phosphorous. Iwo ndi gwero la thiamin.
Chomera Cham'mimba Chochepa Chakudya
Mukhoza kutenga portobello bowa (kapena zochepa zomwe zimadziwika ngati crimini bowa) pa bokosi loyera la bowa mu maphikidwe ndi mosiyana.
- Nkhalango yosuta fodya, leek, ndi bowa zowonjezera : Zotsalira zambiri zimapangidwa ndi high-carb crusts koma zosavuta kuzipanga n'zosavuta kupanga komanso zabwino kwa chakudya chilichonse. Mukhoza kubwerezanso zomwe mukuphika maphikidwe anu ndikuphika popanda kutumphuka. Mutha kulamulira kukula kwa magawo anu powaphika mu mafayiti a muffin.
> 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/.