Zokwanira za Zakudya Zochepa za Carb
Kuchepetsa zakudya zamagazi zakhala zoganizira za kuwonongeka kwaposachedwapa ndi ndondomeko zaumoyo, ndipo ndi chifukwa chabwino. Ngakhale kuti si onse oipa, Ambiri ambiri amadya carbs - komanso olakwika. 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. Tsabola, kumbali inayo, ndi losavuta kagawodidirate. Amapezeka mwachibadwa mu zipatso ndi mkaka, koma akhoza 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 ndikudziwa 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
Ngakhale kuti zakudya zochepa za carb zimalepheretsa kudya zipatso ndi ndiwo zamasamba, palibe umboni wakuti ma carb awa amachititsa kuti phindu likhale lolemera kapena mavuto ena omwe amadza chifukwa cha kunenepa kwambiri.
Ndipotu, kawirikawiri zipatso ndi ndiwo zamasamba zimathandizira kutaya kapena kulemera chifukwa chida chawo chimakuthandizani kuti mukhale odzaza.
Mwa zipatso ndi ndiwo zamasamba, ena amaonetsetsa kuti ali ndi thanzi labwino. Zakudya mu zukini, masamba ofatsa omwe amatha kudya zakudya zosiyanasiyana, ndizopindulitsa zomwe sizikuthandizani kulemera komanso zingakuthandizeni kuchepetsa thupi.
Kuwonjezera apo, zukini ndi gwero la vitamini C, vitamini B6, riboflavin, ndi manganese, komanso kuphwanya kwa zakudya zina zambiri.
Zukini ndizomwe zimapangidwira kwambiri zomwe zingatenge zokoma za mbale iliyonse yomwe mukuipanga. Dulani magawo (gwiritsani ntchito masamba kuti musamavutike), ikhoza kukhala m'malo mwa pasitala (kapena, bwinoko, yang'anani izi zowonjezera pasta ). Zimakhala zosavuta kukula, ndipo ngakhale ziri masamba a chilimwe, nthawi zambiri zimapezeka mosavuta chaka chonse.
Zakudya za Zakudya Zam'madzi ndi Zida za Zukini
- 1/2 chikho chopangidwa ndi zukini: 1.5 gramu othandiza (ukonde) makapu ndi 1 gram zowonjezera ndi 10 calories
- 1 zukini zosapakati (pafupifupi 7 oz): 5 magalamu ogwira (net) makapu ndi 2 magalamu amitundu ndi 31 makilogalamu
- 4 oz zukini (1/4 lb.): magalamu 3 ogwira (net) makapu ndi 1 gram fiber ndi 18 calories
Mliri wa Zukini wa m'mimba
Monga ndi masamba ambiri osakhala wowuma, palibe sayansi yophunzira za glycemic index ya zukini.
Katundu wa Glycemic wa Zukini
- 1/2 chikho cha zukini chodulidwa: 1
- 1 zukini zosapakati (pafupifupi 7 oz): 3
- 4 oz zukini (1/4 lb.): 2
Maphikidwe a Carb Low ndi Zukini
Kupatsa pasitala monga tafotokozera pamwambapa, kapena yesani izi:
- Squash Casserole ya ku Italy
- Masamba a Chilimwe cha Mediterranean (Mofanana ndi Ratatouille)
- Nachos za Carb Low
> Zotsatira:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. " Mndandanda wa Glycemic Index ndi Ma Glycemic Load Values: 2002. " American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).
> USDA National Nutrient Database ya Standard Reference, Release 20.