Zakudya za Zakudya Zamadzimadzi ndi Zakudya Zakudya Zakudya

Chakudya (chomwe chimatchedwanso Swiss chard) ndi masamba ena obiriwira nthawi zina amatengedwa kuti ndi "chakudya" chaulere pa zakudya zochepa za carb chifukwa zimakhudza kwambiri shuga. Mavitamini K omwe ali nawo akhoza kukhala ndi zotsatira zabwino pa shuga ya magazi, ndipo ena odwala matenda a shuga amazindikira kuti ndi kosavuta kulamulira shuga lawo magazi akamadya masamba ambiri.

Kwa nthawi yaitali, zokhazokha zokhazokha zinalipo "Swiss" chard. Zina mwa mitundu yatsopano, monga chofiira chofiira ndi charridbow chard, zimakhala zowawa pang'ono. Iwo ndi ovuta pang'ono kuposa sipinachi, koma akhoza kuphikidwa mofulumira kwambiri pa chitofu. Zimayambira, zimakhala zophika kapena zophikidwa, ndipo zowonongeka zimatha kuwonjezera mtundu wabwino ku mbale.

Zakudya za Zakudya Zam'madzi ndi Ma Fiber

• 1 chikho chobiriwira: .7 gramu yogwira (net) makapu ndi ma fiber a66 ndi ma calories 7
• Tsamba 1 lalikulu la masamba: 1 magalamu othandiza (net) makapu ndi 1 gram fiber ndi 9 calories
• 4 oz. (Makilogalamu ¼) zosakanizika: 2.5 magalamu othandiza (net) makapu ndi 1.5 magalamu amitundu ndi 21 makilogalamu
• ½ chikho chophika chophika: 2 gramu yogwira (net) makapu ndi 2 magalamu

Mndandanda wa Zowonongeka

Monga ndi masamba ambiri omwe sali wowuma, palibe sayansi yophunzira za glycemic index of chard.

Mtengo wa Glycemic wokwanira

• 1 chikho chobiriwira: 1

• Tsamba lalikulu lalikulu: 1
• 4 oz. (Makilogalamu ¼) yofiira: 2
• ½ chikho chophika chophika: 2

Ubwino wa Zaumoyo

Leafy amadyera ngati chard amangodzaza ndi ubwino wathanzi. Chida ndi chitsime chabwino cha vitamini K (tsamba lalikulu 1 liri ndi 4 nthawi tsiku lililonse), vitamini A, vitamini C, iron, potassium, magnesium, ndi manganese.

Ndicho chitsime chabwino kwambiri cha vitamini E ndi mkuwa, komanso malo abwino a choline , calcium, ndi riboflavin.

Maphikidwe a Carb Low ndi Nsonga

Kuphatikiza pa maphikidwe omwe amawapempha kuti awapatse chithunzi, angagwiritsidwe ntchito m'malo mwa sipinachi m'maphikidwe ambiri.

• Mmene Mungadyetse Zakudya Zam'madzi : Phunzirani njira zosiyanasiyana zophikira mitundu yosiyanasiyana ya masamba ndi kupeza malangizo othandizira kusamba, kusungirako, ndi zokometsera zabwino.
• Msuzi wa utawaleza : Msuzi wa masamba umaphatikizapo utawaleza wa masamba kuti akupatseni mavitamini ambiri ndi ubwino wa thanzi. Nyama ikhoza kuwonjezeredwa msuzi wa heartier.

> Zotsatira:

_{Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa mayiko omwe ali ndi chiwerengero cha glycemic index and values ​​glycemic value: 2002." American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).}

_{USDA National Nutrient Database ya Standard Reference, Release 21.}