Ena ke e tlaase-carb motso meroho
Li-turnips ke motso meroho e nang le likarolo tse ka tlaase ho kotara ea lik'habohaedreite tsa litapole, 'me ho joalo le ka khetho e ntle bakeng sa batho ba latelang lijo tse tlaase. Li-turnips ke litho tsa lelapa le le leng la semela tse kang cabbages, kare, broccoli le cauliflower (limela tsa cruciferous). Matla a tatso a fapana empa a fetoha a boima ka ho pheha. Turnip meroho le eona e na le phepo e nepahetseng 'me khetho e' ngoe ha u batla meroho e makhasi.
Na u fumana meroho ea cruciferous e bohloko? Mohlomong u na le liphatsa tsa lefutso tse u thusang hore u latsoe k'hemik'hale e itseng (phenylthiocarbamide) e latsoang bohloko.
Lik'habohaedreite le Litekanyo tsa Fiber bakeng sa Turnips
- 1/2 senoelo sa li-cubes tse tala tse nang le li-cubip: ligrama tse 3 tsa tse nang le lik'habohaedreite tse sebetsang (net) le plus 1 gram ea fiber le lik'hilojule tse 18
- 1 turnip e bohareng, li-ounces tse fetang tse 4: 1/4 dikgerama tsa lik'habohaedreite tse sebetsang (net) le 2 grams ea fiber le lik'hilojule tse 34
- 1/2 senoelo sa turnip e phehiloeng e phehiloeng: 3.5 dikgerama tsa lik'habohaedreite tse sebetsang (net) le 3 dikgerama tsa fiber le lik'hilojule tse 25
Index ea Glycemic bakeng sa Turnips
Ha ho lipatlisiso tsa index ea glycemic ea turnips tse tlalehiloeng. Ho na le thuto e 'ngoe ea rutabagas , e tšoanang. Lethathamo la glycemic bakeng sa thuto eo e ne e le 72.
Mojaro oa Glycemic of Turnips
Boima ba glycemic bo nahanela boholo ba lijo tse jeoang le hore na li ama tsoekere ea mali ea hau joang le karabo ea insulin. Ntho ea bohlokoa ho tlase ho 10 e nkoa e le tlaase.
- 1/2 senoelo sa likotoana tse tala tsa turnip: 1
- 1 turnip e bohareng, li-ounces tse fetang 4: 1/4
- 1/2 senoelo sa turnip e phehiloeng e mashed: 1
Melemo ea Bophelo ea Turnips
Turnips ke mohloli o babatsehang oa vithamine C, mohloli o motle oa fiber, le mohloli o motle oa potasiamo, manganese, calcium le vithamine B6. Li-turnips li boetse li na le meroho ea cruciferous (e boetse e bitsoa brassicas kapa lijalo tsa cole).
Meroho ea Cruciferous e phahame ka glucosinolate, e leng likokoana-hloko tse nahanoang hore lia thusa ho sireletsa 'mele ea rona ho mefuta e meng ea kankere. Li robehile 'meleng ho indoles, nitriles, thiocyanates le isothiocyanates. Lithuto ho batho mabapi le melemo ea kankere li bile le liphello tse tsoakaneng. Glucosinates e boetse e na le likokoana-hloko le li-anti-inflammatory properties.
Kamoo U ka Phelang le ho Sebeletsa Turnips
Turnips e ka pheha hoo e batlang e le tsela eo u ka phehang litapole ka eona. Li ka halikiloe ka ontong, li phehiloe, li phehoa, li phehoa ka microwave, li laeloa setofong, kapa li kentse. U ka ba ua etsa fries ea French e entsoeng ka tlaase e entsoeng ka koloi e tlaase. Li ka etsoa tse tala (haholo-holo li-turnips tse nyane), tse grated, li phehiloe ka li-chunks, li pentile, kapa li phehiloe ka nama joaloka ka pitsa ea pitsa. Feela caveat ke hore turnips e pheha ka potlako ho feta litapole hobane li le tlase haholo.
Litlama le li-seasoning tse tsamaeang hantle ka turnips li kentse konofolo, ginger, bacon, mosetareta, sinamone, liapole, parsley, thyme le tarragon. Itlhahlobe ka motsoako ona o tlase oa limela 'me u bone hore na u ka nka litapole joang ka turnips.
> Mehloli:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Tables ea Machaba ea Glycemic Index le Melao ea Boima ea Boima ba Glycemic: 2008. Tlhokomelo ea lefu la tsoekere . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> Meroho ea Cruciferous le Thibelo ea Kankere. National Cancer Institute. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables- khampani e sebetsang.
> Minik DM, Bland JS. Tlhahlobo ea katleho ea kliniki le ts'ireletso ea cruciferous meroho ea limela tsa "phytochemicals". Tlhahlobo ea phepo e nepahetseng 2007 Jun; 65 (6 Pt 1): 259-67
> USDA National Nutrient Database bakeng sa Standard Reference, Lefapha la Temo la United States. https://ndb.nal.usda.gov/ndb/.