Mofanana ndi zipatso zonse zouma, zoumba zimakhala ndi shuga kwambiri chifukwa chakuti zimakhala zowonjezera. Taganizirani za kukula kwa mphesa , ndiyeno kukula kwa mphesa kumakhala pamene zouma. Sizitenga zoumba zambiri kuti shuga ziwonjezeke mwamsanga. Ambiri a shuga mu zoumba ndi mawonekedwe a fructose.
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
- 1/4 chikho chosabala msipu (zodzaza): 31 magalamu othandiza (net) makapu ndi 1.5 magalamu amitundu ndi 123 makilogalamu.
- 1 ochepa bokosi woumba (olemera 1½): 32 magalamu othandiza (ukonde) makapu ndi 2 magalamu amitundu ndi makilogalamu 129
- 1 kakang'ono kabokosi koumba (1/2 ounce): 10 gm yogwira (net) makapu ndi 1 gram fiber ndi ma calories 42.
Index Index ndi Glycemic Load
Ngakhale zoumba zili ndi makapu ambiri, shuga wawo ndi fructose, yomwe ili ndi chiwerengero chochepa cha glycemic index. Mndandanda wa glycemic ndi malo omwe chakudya chingapangitse shuga wamagazi poyerekeza ndi shuga yoyera, yomwe imakhala ndi chiwerengero cha 100. Mtengo weniweni chakudya chilichonse chimayambitsa shuga wa magazi chiyenera kuchita zonse ndi momwe glycemic ndiyomwe mumadya . Mankhwalawa amayesera kugwirizanitsa malingaliro awa, ndipo zakudya zina zimagwiritsira ntchito glycemic load pa chifukwa ichi. Nazi zotsatira za zoumba:
Chiwerengero cha Glycemic Index:
- Kafukufuku wina wa zoumba anaonetsa chiwerengero cha anthu 64 . Izi zikhoza kuika zoumba pamwamba pa malo otsika a GI (0 mpaka 55).
- Kafukufuku wina awiri anapeza GI ya anthu 49. Anthu omwe ali ndi zaka zambiri komanso omwe ali ndi matendawa asanalowe pansi, pamene anthu ophunzitsidwa bwino akuwonetsa GI ya 55. Izi zimayika zoumba m'munsi mwazigawo zochepa.
Mtolo Wopweteka:
- 1/4 chikho chosabala msipu (zodzala): 19
- 1 ochepa bokosi woumba (olemera 1½): 20
- 1 kakang'ono kabokosi koumba (1/2 ounce): 6
- 60 magalamu: 10
Ubwino wa Zaumoyo
Ngakhale mphesa zimataya zakudya zina panthawi yowanika, zoumba ndizochokera kwa mankhwala oletsa antioxidant , kuphatikizapo polyphenols ndi phenolic acids.
Amakhala ndi zakudya zamagetsi komanso maantibiotiki monga insulini. Bokosi laling'ono la zoumba limapereka 9 peresenti ya zosowa za tsiku ndi tsiku za potaziyamu ndipo ali ndi chitsulo chochepa, vitamini B-6, magnesium, ndi calcium. Iwo ndi otsika mtengo komanso njira zowakhazikika zowonjezera zipatso ndi zitsulo mu zakudya zanu.
Maphikidwe a Carb Low
- Chinsinsi cha Carb Trail Mix Chinsinsi : Chinthu choyenera kukumbukira ndi chakuti njira zonse zotsakaniza zili ndi zilembo zamakono chifukwa ndizo zomwe zimatanthawuza-kuthamanga kwamphamvu pa ulendo wobwerera m'mbuyo kapena pambuyo pochita zinthu zina. Ngati mutasunga izi monga chotupa chadzidzidzi mu thumba lanu kapena pa desiki, kumbukirani kuti pang'ono zimapita kutali.
- Karola ya Broccoli Saladi ndi Bacon Recipe : Pano pali mchere womwewo wosautsa wa broccoli saladi popanda shuga onse, makamaka ngati mumagwiritsa ntchito currants mmalo mwa zoumba.
> 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.
> Esfahani A, Lam J, Kendall CWC. Zotsatira zabwino za mphesa zomwe zimagwiritsidwa ntchito pa shuga ndi insulini zimayankha munthu wathanzi. Journal of Food Science . 2014; 3. lembani: 10.1017 / jns.2013.33.
> USDA National Nutrient Database ya Standard Reference, Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/.