Parsnip Carbs, Calories, Index Glycemic, Glycemic Load
Mafuta a Paleo, Atkins ndi makolo ndi ena mwa mapulogalamu otchuka kwambiri komanso okhutira kudya omwe alipo. Anthu ambiri atha kuchepetsa thupi lawo ndipo amalephera kumamatira ku umodzi wa zakudyazi, zomwe zonse zimaganizira kuchepetsa kapena kuthetsa zakudya zamagazi.
Ngakhale kuti carbs si onse oipa, anthu ambiri amadya zambiri-ndipo makamaka, osachepera.
Carbs nthawi zambiri amagwera m'gulu limodzi mwa magawo atatu: shuga, starch, kapena fibre. Mafiber ndi starch ndi ovuta kwambiri a carb opangidwa ndi maunyolo ambiri a shuga ogwirizana pamodzi. Zipatso , masamba, mbewu, ndi nyemba zimalowa m'magulu awiriwa. Koma shuga ndi kapangidwe kake kamene kamapezeka mwachibadwa mu chipatso ndi mkaka, koma imatha kuwonjezeredwa ku zakudya monga sucrose.
Kudya kwa Zakudya Zako Tsiku ndi Tsiku
Dongosolo la Zakudya ndi Zamankhwala limalimbikitsa kuti carbs imakhala pakati pa 45 ndi 65 peresenti ya kudya kwa kalori tsiku ndi tsiku. Komabe, chinyengo chophatikiza ma carbu mu zakudya zabwino ndi kudziwa zomwe mungasankhe-ndi zomwe muyenera kuzipewa. Chinthu chothandizira kuchepetsa thupi ndi kupititsa thanzi labwino pogwiritsira ntchito njira yochepetseka ndiyo kuchepetsa kudya zakudya zomwe zili ndi shuga wowonjezereka komanso mbewu zosungunuka monga zakumwa zakumwa ndi shuga. Zakudya zimenezi zimanyamula zakudya zamtundu winawake koma zimakhala zopindulitsa kwambiri.
Zipatso ndi masamba
Zakudya zina zotsika mtengo zimadula zipatso ndi ndiwo zamasamba, koma palibe umboni wosatsimikizika wakuti mitunduyi ya carb imatsogolera kulemera kapena zoopsa zaumphawi. Ndipotu, zipatso ndi ndiwo zamasamba zingakhale zothandizira kutaya kapena kuchepetsa kulemera chifukwa chida chawo chikuthandizani kuti mumve bwino.
Komabe, zipatso zina ndi ndiwo zamasamba zili ndi makapu apamwamba kuposa ena, ndipo kusankha mwanzeru kungakuthandizeni kuti mukhalebe osamala.
Malangizo a Parsnips
Parsnips ndizu zamasamba zogwirizana ndi karoti. Komabe, iwo ali ndi makilogalamu oposa kawiri a karoti, ndipo nthendayi yochepa ya parsnips ndi yaikulu kuposa chakudya china chilichonse-pafupifupi ngati shuga. Komabe, parsnips ndizomwe zimapangitsa kuti tizilombo toyambitsa matenda komanso vitamini C, komanso manganese, folate ndi potassium.
Zakudya Zamadzimadzi ndi Zopangira Fiber kwa Parsnips
- Zowonjezera 1 parsnip, (9 "kutalika ndi pafupifupi 5.5 oz.) Yophika: 21 gramu yogwira (net) ma carbohydrate komanso magalamu 6 magalamu ndi makilogalamu 114
- Chikho cha ½ chikapukuta mapepala apamwamba a parsnips: 9 magalamu othandiza (net) makapu ndi mafuta a magalamu atatu ndi makilogalamu 50
- ¼ lb (4 oz) yaiwisi parsnips: 15 magalamu othandiza (mtedza) makapu ndi magalamu 6 magalamu ndi makilogalamu 84
Index for Glycemic Index ya Parsnips
Kafukufuku wina wa nthendayi ya glycemic ya parsnips inapanga maperesenti 97 (shuga ndi 100).
Mtolo Wopweteka wa Parsnips
- Pakatikati pa parsnip (9 "kutalika ndi pafupifupi 5.5 oz), yophika: 10
- Chikho ½ chikhomo chofiira parsnips :: 5
- ¼ lb (4 oz) yaiwisi parsnips: 7
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.